Vegan Diet: What's The General Sentiment?

People choose to follow a vegan diet for a variety of reasons, including ethical, health, and environmental concerns. Ethical vegans believe that all creatures have a right to life and freedom, and that animals are conscious beings that wish to avoid pain and suffering. They are opposed to killing animals for food or using animal products such as milk, eggs, honey, silk, and wool. Some people also choose a vegan diet for its potential health benefits, as diets high in meat, especially red meat, have been linked to cancer, heart disease, and type 2 diabetes. Plant-based diets, on the other hand, have been associated with a reduced risk of these diseases. Finally, vegan diets are considered more environmentally friendly as animal agriculture heavily contributes to greenhouse gas emissions, which cause climate change.

Health benefits of a vegan diet

A vegan diet, when well-planned, can be rich in nutrients and provide health benefits such as improved heart health, lower risk of certain cancers and type 2 diabetes, and weight loss. However, it is important to note that a vegan diet can also be restrictive and may lead to nutritional deficiencies if not carefully managed.

Improved Heart Health

Research suggests that a vegan diet can improve heart health by reducing the risk of heart disease and lowering cholesterol levels. A large-scale 2019 study linked a higher intake of plant-based foods and a lower intake of animal products with a reduced risk of heart disease and death in adults. Animal products, particularly meat, cheese, and butter, are the main sources of saturated fats, which contribute to high cholesterol levels and increase the risk of heart disease and stroke. In contrast, plant-based diets are typically high in fibre, which has been linked to better heart health.

Lower Risk of Certain Cancers

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within our control, including diet. A 2017 study found that vegans may have a 15% lower risk of developing cancer. This may be due to the higher consumption of legumes, fruits, and vegetables, which are known to reduce the risk of specific cancers. For example, eating legumes regularly may decrease the risk of colorectal cancer by 9-18%. Additionally, avoiding certain animal products associated with promoting certain cancers, such as red meat and processed meats, may also contribute to the reduced risk.

Lower Risk of Type 2 Diabetes

Following a plant-based diet has been linked to a reduced risk of type 2 diabetes. A large 2019 review found that eating healthful plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes, was associated with a lower risk of developing type 2 diabetes. Additionally, a 2006 study reported that a vegan diet could lower blood sugar levels in people with diabetes more effectively than the recommended diet from the American Diabetes Association (ADA).

Weight Loss

Vegan diets have been associated with weight loss in several studies. Observational studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans, and randomised controlled studies have found vegan diets to be more effective for weight loss compared to other diets. This may be because vegan diets tend to be lower in calories and fat, making it easier to manage weight. However, it is important to note that a "junk food vegan diet", high in processed and high-fat plant-based foods, can also lead to unhealthy weight gain.

Other Potential Benefits

A vegan diet has also been linked to improved kidney function, lower blood pressure, and reduced pain from arthritis. Additionally, a vegan diet may provide benefits during pregnancy, although careful planning is required to ensure adequate nutrient intake.

Nutritional Considerations

While a vegan diet can offer health benefits, it is important to be mindful of potential nutritional deficiencies. Key nutrients to consider include vitamin B12, iron, calcium, vitamin D, omega-3 fatty acids, zinc, and iodine. Fortified foods and supplements can help ensure adequate intake of these nutrients.

A vegan diet has the potential to provide numerous health benefits, but it is important to ensure it is well-planned and includes a variety of whole plant foods and fortified foods to meet nutritional needs. As with any diet, it is essential to be mindful of food choices and to prioritise nutritious options to optimise health outcomes.

Health concerns about animal protein

While a vegan diet is associated with a decreased risk of cardiometabolic diseases, it has also been linked to adverse health outcomes due to the potential for micro and macronutrient deficits. However, these risks are not inherent to a vegan diet, but rather the result of poor planning. When well-planned, a vegan diet can be suitable for every age and life stage.

Animal Protein and Fiber

Unlike plant protein, animal protein is not packaged with fiber, antioxidants, and phytonutrients. Meat, eggs, poultry, dairy, fish, and other animal foods contain no fiber, and fiber deficiencies are far more common than not. High fiber intake is associated with a decreased risk of certain cancers, ulcerative colitis, Crohn's disease, constipation, diverticulitis, stroke, high cholesterol, and heart disease.

Animal Protein and IGF-1

Animal protein has a higher proportion of essential amino acids, which results in higher levels of the hormone insulin-like growth factor-1 (IGF-1). This hormone stimulates cell division and growth in both healthy and cancer cells, and higher levels of IGF-1 have been associated with increased cancer risk, proliferation, and malignancy.

Animal Protein and TMAO

Consuming animal protein results in higher levels of trimethylamine N-oxide (TMAO), a substance that injures the lining of blood vessels, creates inflammation, and facilitates the formation of cholesterol plaques. This is highly problematic for cardiovascular health.

Animal Protein and Phosphorus

Animal protein contains high levels of phosphorus. One way our bodies normalize phosphorus levels is by producing the hormone fibroblast growth factor 23 (FGF23), which has been found to be harmful to blood vessels and is associated with heart attacks, sudden death, and heart failure.

Animal Protein, Heme Iron, and Free Radicals

Animal protein contains heme iron, which can convert less reactive oxidants into highly reactive free radicals that can damage cell structures like proteins, membranes, and DNA. Heme iron can also catalyze the formation of N-nitroso compounds, which are potent carcinogens. High intake of heme iron has been associated with many kinds of gastrointestinal cancers and other pathologies.

Higher Sulfur-Containing Amino Acids and Bone Health Problems

Animal proteins generally have higher concentrations of sulfur-containing amino acids, which can induce a subtle state of acidosis when metabolized. One way our bodies compensate for this acidosis is by leaching calcium from our bones, which can have a detrimental effect on bone health over time.

Animal Protein and Cholesterol

Most animal foods contain saturated fat and cholesterol, even those considered "lean" meats like chicken, turkey, and salmon. Humans do not need to consume any cholesterol as our bodies synthesize all that we need. Eating cholesterol increases the risk of developing heart disease.

Animal welfare and moral values

Veganism is a way of life and a diet that abstains from all animal products in both food and other areas of one's life. Vegans avoid meat, dairy, eggs, honey, and other animal-derived products. They also often avoid goods like leather, fur, silk, and cosmetics that have been tested on animals. Ethical vegans avoid harming animals by not consuming any animal or animal-derived foods and may also avoid using materials that originate from animals.

Veganism is often motivated by ethical, environmental, and health considerations. Ethical vegans oppose the commercialisation and exploitation of animals for human purposes and believe in the inherent worth and rights of all sentient beings. They believe that animals have a right to life and freedom and that exploiting animals for human sustenance is cruel and unnecessary. Veganism is seen as a way to demonstrate true compassion for animals and take a stand against animal cruelty and exploitation.

Environmental vegans support a plant-based diet to reduce the environmental impact of animal agriculture. Animal agriculture is a significant contributor to deforestation, water pollution, and climate change, requiring vast amounts of land, water, and resources. Plant-based diets, on the other hand, use fewer resources and have a lower carbon footprint.

Health-motivated vegans adopt a vegan diet due to its potential health benefits, such as reduced risk of heart disease, certain types of cancer, and obesity. Well-planned vegan diets can provide all the necessary nutrients and are recognised as suitable for every age and stage of life.

Veganism has gained popularity, particularly among younger populations, and has spread worldwide. Various organisations and advocacy groups have formed to promote veganism for animal rights, environmental sustainability, and health reasons. Celebrity endorsements, rising public awareness of animal rights and environmental issues, and the perceived health advantages of plant-based diets have contributed to the rise of veganism.

However, veganism may clash with cultural, religious, or social traditions that are closely tied to the consumption of animal products. Critics argue that shifting the entire global population to a vegan diet may not be feasible in terms of food production and distribution and question whether plant-based diets can meet the nutritional needs of a growing global population.

Overall, veganism is a conscious and ethical choice that reflects values of compassion, sustainability, and social justice. It encourages individuals to critically examine their actions, consumer choices, and their impact on animals, the environment, and society.

Environmental impact of veganism

Veganism is widely regarded as being better for the planet than diets that include animal products. However, not all plant-based foods have a small environmental footprint.

The Impact of Meat and Dairy on the Environment

Meat, and beef in particular, makes an unparalleled contribution to the planet's greenhouse gas emissions. It also consumes more land and water and causes more environmental damage than any other single food product. The production of meat and other animal-derived products places a heavy burden on the environment. The vast amount of grain feed required for meat production is a significant contributor to deforestation, habitat loss, and species extinction.

The Impact of Plant-Based Diets on the Environment

Research shows that shifting from meat and other animal products to plant-based diets has a high potential for reducing carbon footprints and mitigating climate change. A report from the United Nations Environment Programme states that "animal products, both meat and dairy, in general, require more resources and cause higher emissions than plant-based alternatives." The World Health Organization adds that "reducing livestock herds would also reduce emissions of methane, which is the second-largest contributor to global warming after carbon dioxide."

The Impact of Specific Plant-Based Foods on the Environment

While plant-based diets are generally better for the environment, some plant-based foods have a disproportionate impact on the environment. For example, delicate fruits like blueberries and strawberries are often imported to Europe and the US by air to fill gaps when local fruits are out of season. Similarly, asparagus eaten in the UK has a high carbon footprint compared to other vegetables due to most of it being imported by air from Peru.

Other plant-based foods that have a relatively high environmental impact include avocados, mangoes, plums, mushrooms, cocoa, almonds, and cashew nuts. Avocados, for instance, require huge amounts of water—a single mature tree in California can need up to 209 liters (46 gallons) of water every day in the summer. Mangoes and plums also consume large amounts of water, with a kilogram of mangoes requiring 686 liters (150 gallons) of water and a kilogram of plums needing 305 liters (67 gallons).

Reducing Environmental Impact

Sticking to locally produced fruits and vegetables that are in season is the best approach to reducing the environmental impact of one's diet.

Beliefs about human needs

Some people choose to eat a plant-based diet because they don't believe that humans need animal sources of food to survive and thrive. While it is true that a vegan or vegetarian diet can meet your daily nutrient requirements, even if you exercise a lot, anyone on a plant-based diet should take steps to ensure they consume enough nutrients that typically come largely from animal sources. These include vitamin B12, vitamin D, omega-3 and omega-6 fatty acids, calcium, zinc and iron.

Fortified plant-based foods, like the Impossible Burger and Beyond Burger, offer similar nutrient profiles to that of real beef. So, if you're looking for plant-based alternatives but don't want to risk nutrient deficiencies, give one of these faux meat burgers a try.

Swapping faux meat in for real meat is a good way to enter the world of plant-based eating.

However, it is important to note that a vegan diet is only as healthy as you make it. Products like "vegan" ice cream, cookies, and candy are tempting, but it is important not to overdo them. If you eat high-fat and processed foods in large portions, you may end up with many of the same health problems you'd have on a meat-based diet.

Vegans can get all the nutrients they need from a balanced diet. But in certain situations, supplements may be helpful. For example, highly active people may need extra protein. A plant-based protein supplement could be useful in this case. If you don't eat fortified cereals or other fortified products and you don't like nutritional yeast, you might find it hard to get all the B12 you need. In that case, taking a B12 supplement can be helpful. Menstruation can cause you to need more iron. If you can't get enough iron from your vegan diet, your doctor may recommend a supplement.

It is best to consult your doctor before taking a supplement. They can do a blood test to see if you're deficient in any nutrient. If you don't have a deficiency, supplements aren't helpful and, in some cases, could be harmful.

Frequently asked questions