Veganism: Beyond Diet, Embrace The Ethical Lifestyle

A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. Many people are drawn to veganism for ethical, environmental, or health reasons. While a vegan diet can be very nutritious, it is important to ensure that it is well-planned to include essential nutrients such as calcium, iron, vitamin B12, vitamin D, and omega-3 fatty acids. This can be achieved through a varied diet that includes fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives. Additionally, there are vegan alternatives for almost every type of food, including vegan cheese, vegan meats, and plant-based milk.

Veganism extends beyond diet, as ethical vegans also avoid using animal-derived materials such as wool and leather, and they refrain from using products tested on animals.

Making the transition to veganism can be challenging, but there are resources available, such as the VeGuide app, that can provide support and guidance.

Go vegan for the animals, the environment, and your health

For the Animals

Choosing veganism is one of the most effective ways to fight animal cruelty. By refusing to pay for animal products, you reduce the demand for them, which means fewer animals will be bred to suffer and die on farms and in slaughterhouses. In the UK alone, around 1 billion animals are farmed and slaughtered for consumption annually, and most of these animals are raised in intensive conditions, commonly known as factory farming. In these conditions, animals are forced to live in cramped, windowless sheds with no natural sunlight, fresh air, or grass. They are denied their natural instincts and needs in the name of producing meat and dairy products as quickly and cheaply as possible. Many die before they even leave the farm, and those that survive face a brutal death at the slaughterhouse.

The dairy and egg industries are also notoriously cruel. Dairy cows face a lifetime of forced impregnation and having their babies taken away, only to be sent to the slaughterhouse when they are no longer profitable. In the egg industry, male chicks are considered useless by-products and are often gassed to death at just one day old, while female chicks are sent to farms where they suffer from mutilations, cramped conditions, and disease.

The fishing industry also causes immense suffering to marine animals, and the exact number of fish caught and farmed each year is impossible to quantify. Fish and other marine creatures feel pain, and the act of ripping them from the sea causes horrific suffering. Additionally, non-target species like whales, dolphins, and turtles often get caught in fishing nets and die.

For the Environment

Adopting a vegan diet is also a way to positively impact the environment. Global meat production has quadrupled since the 1960s, and it is predicted that by 2050, it will almost double again. This trend contributes to global warming, pollution, deforestation, land degradation, water scarcity, and species extinction. More animals mean more crops are needed to feed them, and with the world's population expected to reach 9-11 billion by 2050, we simply cannot feed both the increasing human and farmed animal populations.

Vegan and plant-based diets use fewer resources. Farmed animals consume much more protein, water, and calories than they produce. Additionally, valuable agricultural land is wasted when used for growing feed crops for livestock instead of food for direct human consumption.

By switching to a vegan diet, you can help reduce the world's water requirements. Agriculture is the largest user of the planet's accessible freshwater, and it takes significantly more water to produce animal products compared to plant-based foods. For example, it takes 15,500 litres of water to produce 1 kg of beef, while it only takes 180 litres for 1 kg of tomatoes.

For Your Health

Vegan diets can also support healthy living. Well-planned vegan diets can provide all the nutrients your body needs and are recognised by organisations like the British Dietetic Association and the American Academy of Nutrition and Dietetics as being suitable for people of all ages, including during pregnancy and breastfeeding.

By going vegan, you'll eliminate saturated fat from meat, milk, and eggs, and you'll avoid processed meat, which has been classified as a cause of cancer. Vegan diets are typically rich in health-promoting plant foods like wholegrains, fruits, nuts, vegetables, and legumes, which are packed with beneficial fibre, vitamins, and minerals.

Research has linked vegan diets with a lower body mass index, lower rates of obesity, lower blood pressure, lower cholesterol, and lower rates of heart disease and type 2 diabetes. However, it's important to pay attention to bone health, as some studies have found higher fracture rates among vegans in the UK. Overall, with proper planning, a vegan diet can be a healthy choice that also helps animals and the environment.

Eat a variety of tasty plant foods to get all the vitamins and nutrients you need

A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, as well as foods made from plants. Vegans do not consume any animal products, including meat, dairy, eggs, and even honey.

A well-planned vegan diet can provide all the nutrients you need. Here are some tips to ensure you're eating a varied and tasty plant-based diet that meets your nutritional requirements:

Eat Plenty of Fruits and Vegetables

Fruits and vegetables are essential components of a healthy vegan diet. Aim for at least five portions of a variety of fruits and vegetables every day. Include green leafy vegetables like broccoli, kale, spinach, and Swiss chard, as well as orange veggies like carrots and sweet potatoes. These provide essential vitamins and minerals, including vitamin A, vitamin C, and carotenoids. Remember to use a little fat when cooking these foods to aid carotenoid absorption. Additionally, white potatoes are an excellent source of vitamin C.

Include Legumes, Whole Grains, Nuts, and Seeds

Legumes, such as beans, peas, lentils, and soy foods, are excellent sources of plant-based protein. Aim for at least three servings of legumes per day. Whole grains, nuts, and seeds also contribute to your protein intake, so be sure to include them in your diet. Emphasize whole grains over refined grains, and aim for a couple of servings of nuts and seeds per day.

Fortified Foods and Supplements

Include some fortified dairy alternatives, such as soy drinks and yogurts, in your diet. Choose lower-fat and lower-sugar options, and ensure they are fortified with essential nutrients like vitamin D, vitamin B12, iodine, selenium, calcium, and iron. You can also find fortified breakfast cereals and nutritional yeast that provide vitamin B12.

Healthy Fats

Consume nuts and seeds rich in omega-3 fatty acids, such as walnuts, flaxseeds, and chia seeds, every day. Choose unsaturated oils and spreads, and consume them in small amounts.

Vegan Sources of Calcium and Iron

For calcium, include green leafy vegetables like broccoli and cabbage, fortified plant-based milk and juices, tofu, and dried fruits like raisins and figs in your diet. For iron, include beans, chickpeas, spinach, tofu, fortified cereals, and cashews.

Stay Hydrated

Drink plenty of fluids. It is recommended to consume 6 to 8 cups or glasses of water or other fluids per day.

Remember, a vegan diet can be very nutritious and tasty, but it requires planning to ensure you're getting all the necessary vitamins and minerals.

Identify vegan-friendly restaurants and scan menus online before dining out

When dining out, it can be challenging to find vegan-friendly restaurants and menu options that align with your dietary needs. However, with some research and creativity, you can identify vegan-friendly eateries and make informed choices. Here are some instructive and focused paragraphs to guide you:

Online Tools and Directories:

Several online tools and directories can help you discover vegan-friendly restaurants in your area. Start by asking your Google Assistant or searching for "vegan restaurants" on Google Maps. You can also set your dietary preference on Google Maps by navigating to Settings > Manage Your Preferences > Dietary. This will further refine your search results. Apple Maps also lists vegan restaurants, but Google's directory is more comprehensive and features helpful user reviews. If you have an iPhone, you can download Google Maps for free.

Vegan-Friendly Cuisines:

When vegan restaurants are not readily available, you can explore cuisines that offer more vegan options. Middle Eastern cuisine, for example, provides satisfying vegan dishes like falafel, hummus, and tahini dressing. Ethiopian cuisine is another excellent choice, as dairy products are rarely used, and you can easily avoid meat. Italian food can also be vegan-friendly; just remember that fresh pasta often contains egg whites, so opt for dried pasta or specify "no egg" when ordering.

Understanding Menus and Identifying Hidden Options:

When navigating restaurant menus, look for dishes featuring grains, legumes, vegetables, and fruits. Sides and salads can often be combined or modified to create a satisfying vegan meal. Be cautious of terms like "creamy" or "buttery," which may indicate the presence of non-vegan ingredients. On the other hand, words like "vegan," "plant-based," and "dairy-free" are clear indicators of suitable options.

Communicating with Staff:

Don't hesitate to ask your server about vegan options. They may know of unlisted items or suggest modifications. Be clear about your dietary needs and mention that you are strictly avoiding all animal products. Communicate any allergies and ask about cooking methods and ingredient sourcing. This will help ensure that your meal meets your standards and aligns with your vegan lifestyle.

Vegan Dining at Chains:

Some casual dining chains, like PF Chang's, offer terrific vegan options at affordable prices. Fast-food chains like Taco Bell, Burger King, and Subway also have solid vegan choices. When in doubt, remember that vegan fast-food options are easily discoverable through online ingredient information and vegan guides.

By following these tips, you can confidently identify vegan-friendly restaurants and make informed menu choices. Happy dining!

Opt for vegan protein sources like legumes, seeds, and nuts

Opting for vegan protein sources like legumes, seeds, and nuts is a great way to ensure you're getting enough protein on a vegan diet. Here are some tips and food options to help you include more of these protein sources in your meals:

Legumes

Legumes, such as beans, peas, and lentils, are excellent sources of plant-based protein. They are versatile and can be included in a variety of dishes. For example:

• Beans: Black beans, kidney beans, pinto beans, and chickpeas (garbanzo beans) are all great options. Add them to soups, salads, burritos, dips, or even desserts like cookies and brownies. Chickpeas can also be roasted and salted for a crispy snack or pureed into hummus.
• Peas: Enjoy cooked peas as a side dish or add them to soups or casseroles.
• Lentils: Rich in protein and fiber, lentils can be used in soups, stews, or curries. They also provide several essential vitamins and minerals.

Seeds

Seeds are another great way to boost your protein intake. Here are some options:

• Hemp seeds: These seeds are a complete protein source and provide essential fatty acids, iron, calcium, zinc, and selenium. Add them to smoothies, pesto, or baked goods.
• Chia seeds: Chia seeds are high in protein, fiber, calcium, omega-3 fatty acids, and various other nutrients. Sprinkle them on salads, stir them into yogurt or oatmeal, or blend them into smoothies. They can also be soaked in liquid to create a pudding-like treat.
• Sesame seeds and sunflower seeds: These seeds provide protein, healthy fats, and various vitamins and minerals. Use them in salad dressings, bake with them, or make them into a paste, such as tahini.

Nuts

Nuts and nut butters are valuable additions to a plant-based diet, offering protein, healthy fats, and vitamins like vitamin E. Some options include:

• Almonds, cashews, pistachios, and walnuts: Enjoy them as a snack, add them to baked goods, or include them in oatmeal or smoothies.
• Nut butters: Peanut butter, almond butter, and other nut butters can be spread on toast, added to smoothies, or used in cooking.

Remember to include a variety of these protein sources in your meals to ensure you're getting a good balance of nutrients. Combining certain plant proteins, such as rice and beans, can also help you obtain all the essential amino acids your body needs.

Take supplements like vitamin B12, vitamin D, and calcium to meet daily requirements

Calcium, vitamin B12, and vitamin D are essential nutrients for a healthy body. Vegans may need to take supplements to meet their daily requirements of these nutrients, as their diet may not provide sufficient amounts. Here are some detailed instructions on taking these supplements:

Vitamin B12

Vitamin B12 is necessary for maintaining healthy blood and a healthy nervous system. While many people get vitamin B12 from animal sources such as meat, fish, and dairy products, vegans can find it challenging to obtain sufficient amounts from their diet. Vitamin B12 supplements are often recommended for vegans to ensure adequate intake.

To get the full benefit of a vegan diet, it is suggested that vegans do one of the following:

• Consume fortified foods two to three times a day to get at least three micrograms of vitamin B12.
• Take a daily B12 supplement providing at least ten micrograms.
• Opt for a weekly B12 supplement with a minimum of 2000 micrograms.

Fortified plant milk, some soy products, and certain breakfast cereals are examples of fortified foods that can help meet vitamin B12 requirements. It is important to read labels carefully to ensure you are getting enough vitamin B12 from these sources.

Vitamin D

Vitamin D plays a crucial role in helping your body absorb calcium and maintaining healthy bones, teeth, and muscles. While sunlight exposure is an excellent source of vitamin D, it is also available through diet and supplements.

To boost your vitamin D intake, consider the following:

• Expose your skin to sunlight, especially during the late spring and summer months. Remember to protect your skin and avoid overexposure.
• Include fortified foods in your diet, such as fat spreads, breakfast cereals, and unsweetened soy drinks that are fortified with vitamin D.
• Take a vitamin D supplement. It is recommended that everyone, including vegans, consider taking a daily supplement during autumn and winter, as it can be challenging to obtain sufficient vitamin D from dietary sources alone during these seasons.

Calcium

Calcium is well-known for its role in maintaining healthy bones and teeth. While non-vegans typically get their calcium from dairy products, vegans can obtain it from other food sources and supplements.

To ensure adequate calcium intake, consider the following:

• Include green, leafy vegetables in your diet, such as broccoli, cabbage, and okra. However, note that spinach, while high in calcium, is not easily digestible by the body.
• Opt for fortified unsweetened soya, pea, and oat drinks.
• Incorporate sesame seeds and tahini into your meals, as they are good sources of calcium.
• Choose bread, especially brown and white bread, as calcium is added to white and brown flour by law in the UK.
• Consume dried fruits like raisins, prunes, figs, and dried apricots, which are not only nutritious but also count towards your five-a-day.

In addition to dietary sources, calcium supplements are also available and can be taken with meals to enhance absorption. However, it is recommended that at least half of your calcium intake come from your diet, as recent studies suggest that some benefits of calcium are best obtained from food sources rather than supplements.

Frequently asked questions