Destroying The Vegan Diet: Meat, Dairy, And Eggs Return

Veganism is a lifestyle and diet that has gained traction in recent years, with many people adopting it for ethical, health, or environmental reasons. However, there are some common misconceptions and criticisms surrounding veganism that have the potential to destroy its reputation or appeal.

One of the main arguments against veganism is the claim that it is unhealthy and that vegan diets lack essential nutrients. Some people also argue that veganism is unnatural, citing the fact that humans have consumed meat for thousands of years. In addition, the processing and transportation of certain plant-based foods, such as tofu and avocados, can have negative environmental impacts, leading some to argue that veganism is not as sustainable as it seems.

While these criticisms may pose challenges to the vegan movement, it is important to consider the broader context and the potential biases underlying these claims. For instance, the environmental impact of veganism depends on a variety of factors, including the specific foods consumed and the methods of production and transportation. Additionally, the comparison between vegan and non-vegan diets should consider the well-documented environmental damage caused by the meat industry, particularly in terms of greenhouse gas emissions, land use, and water consumption.

Eating meat is natural and has been done for thousands of years

Eating meat has been a part of human evolution and has been done for more than 3 million years. Meat has been cherished by human communities as a nutritious and highly symbolic food, and its consumption is deeply rooted in our biology and evolutionary history.

Our hominin ancestors' dietary divergence from other apes was induced by gradual climate change, which resulted in the expansion of drier grasslands and semi-forested regions. This led to a shift in diet towards fat and protein, accompanied by physiological and metabolic adaptations that culminated in modern humans. Meat provided our ancestors with a high-quality diet where foods were more energy-dense and required less digestive processing.

The human body is well-adapted to an omnivorous diet, falling between frugivorous anthropoid relatives (e.g. chimpanzees) and true carnivores. Our digestive system, with a simple stomach and relatively elongated small intestine, suggests a reliance on a high-quality diet in which meat was predominant. The human intestinal length-to-body-length ratio of 5:1 is similar to that of dogs (6:1) and markedly different from grazing mammals (cattle, 12:1).

Meat is a nutrient-dense food, providing high-quality protein and various essential nutrients that are not always easily obtained from meat-free diets. It delivers most of the global vitamin B12 intake and plays a substantial role in supplying other B vitamins, retinol, long-chain omega-3 fatty acids, and several minerals in bioavailable forms (e.g. iron and zinc). Restricting meat intake can have implications for a broad spectrum of nutrients, and compensatory dietary strategies must be carefully planned.

Meat has also played a crucial role in the evolution of our large brains. By consuming calorie-dense meat and marrow, our ancestors took in extra energy at each meal to fuel bigger brains. Additionally, digesting a higher-quality diet and less bulky plant fiber allowed for smaller guts, freeing up energy for brain development.

Today, meat consumption varies across different regions, with per capita daily consumption ranging from 7g in South Asia to 114g in Central and Eastern Europe and Central Asia. Restricting meat intake globally could have negative consequences, especially in regions where consumption is already low and undernutrition is prevalent.

In conclusion, eating meat is deeply rooted in our evolutionary history and has played a significant role in shaping human biology, nutrition, and cognitive development. While veganism may offer health and environmental benefits, it's important to recognize that meat consumption has been a natural part of the human diet for thousands of years.

Vegan food is highly processed

Vegan diets can contain more ultra-processed foods (UPFs) on average, but this is not necessarily a problem. The term "ultra-processed" is poorly understood and inconsistently used, even by scientists. While it has become a catch-all term for foods with little nutritional benefit, a wide variety of foods fall under this umbrella. Many foods are processed to release edible parts or to improve their shelf life, for example by chopping, drying, freezing or canning.

Ultra-processed foods are popular with consumers for their convenience, taste, and durability. These elements, plus the relatively low cost of ingredients, make them profitable for manufacturers. They are also popular with consumers transitioning to a vegan diet, as they provide a seamless transition to plant-based eating.

However, it is important to note that not all ultra-processed foods have been shown to have health risks. A balanced vegan diet is based around a variety of whole or minimally processed plant foods such as beans and pulses, tofu, nuts and seeds, whole grains, fruit and vegetables. While the number of 'ultra-processed' plant-based alternative products available has increased significantly over the last decade, vegan diets are not inherently more processed than any other dietary patterns.

Labelling food as 'ultra-processed' is not a reliable way of identifying its potential effect on our health. It is more helpful to check the nutritional information on packaged products and choose products that are lower in salt, sugar and saturated fat, and higher in unsaturated fats and fibre when trying to make healthy choices.

Vegan junk food is still junk food, and overconsumption of carbohydrates, for example, can trigger insulin production and fat storage. However, this is not a concern specific to veganism but is applicable across all dietary patterns. It is currently estimated that 57% of food consumed in the UK fits the definition of 'ultra-processed'.

Vegan diets are deficient in nutrients

Vegan diets are often deficient in nutrients that are abundant in animal products. For example, vitamin B12, which is crucial for maintaining blood cells and preventing anemia, is found in large amounts in animal products. Similarly, omega-3 fatty acids, which are important for heart and brain health, are more readily available from animal sources.

Other nutrients that vegans may need to supplement include vitamin D, iodine, and iron. Vitamin D is important for bone health and muscle function, iodine is necessary for the production of thyroid hormones, and iron helps blood cells carry oxygen and supports brain health.

While it is possible to obtain these nutrients from plant-based sources or supplements, it requires careful planning to ensure a vegan diet meets all nutritional needs, especially for children.

Vegan food tastes bad

Vegan food does not inherently taste bad. In fact, vegan meals can be even more satisfying than meals made with animal products. However, it may take some time to get the hang of cooking vegan food. Here are some reasons why some people may think vegan food tastes bad:

Lack of Seasoning

The number one reason why vegan food may taste bad is a lack of seasoning. Seasoning is crucial in creating any dish, and without it, food can be bland and lifeless. Salt, for example, is an important seasoning as it brings out the flavor in food. However, it is important to use the right amount of salt and only add it after cooking, as salt can cook down during the cooking process. Other valuable seasonings include garlic powder and nutritional yeast, which can add a cheesy taste to meals.

Poor Cooking Techniques

Another reason why vegan food may taste bad is poor cooking techniques. It is important to get color on your food by searing or sauteing to create a caramelization that gives an amazing flavor. For example, vegetables should be sauteed before being added to a soup, otherwise, the soup may taste weak and flavorless. Roasting is another way to add flavor to vegan food and is why many soups call for roasted vegetables.

Poor Quality Vegan Options

The quality of vegan options at meat-centric fast-food joints and restaurants is often poor, which can give people a negative impression of vegan food. For example, some fast-food places offer jackfruit burgers that taste like crispy, encrusted mashed potatoes. Poor-quality vegan options at restaurants can also be disappointing and reinforce the idea that vegan food tastes bad.

Lack of Experimentation

Some people may find vegan food bland because they are not experimenting enough with their food combinations. It is important to learn basic cooking skills and try new ingredients and spices to create flavorful vegan meals. By grabbing a few new foods and spices each time you go grocery shopping, you can keep your vegan meals creative and exciting.

Attachment to Comfort Foods

Many people are attached to their comfort foods, which are often meat-based. The idea of giving up these familiar foods can be off-putting to those considering a vegan diet. However, there are now many delicious, creative vegan alternatives that capture the textures and tastes of non-vegan comfort foods.

Veganism is too expensive

Veganism is often regarded as an expensive lifestyle choice. The cost of vegan specialty foods, such as veggie burgers, can be more expensive than their non-vegan counterparts. However, it is important to note that prepared food is generally more expensive than food cooked at home, and there are many affordable vegan staples such as pasta, rice, tofu, and beans.

The Cost of Healthy Eating

Fresh, organic fruits and vegetables can be more expensive than junk food, but investing in a healthy diet can lead to long-term savings on healthcare costs. A vegan diet, rich in fruits and vegetables, can provide numerous health benefits that may offset the higher costs of certain specialty items.

The Cost of Substitutes

One of the challenges of veganism is the cost of substitutes for animal products. Vegan cheese, milk, and meat alternatives are often more expensive than their non-vegan equivalents. This is particularly noticeable in restaurants, where choosing a vegan option may incur an additional charge.

The True Cost of Meat

It is important to consider the hidden costs of meat consumption. Meat production has a significant impact on the environment, contributing to greenhouse gas emissions, water pollution, and land use. These external costs are not always reflected in the price of meat, making it seem more affordable than vegan alternatives.

The Cost of Convenience

Veganism may require more time and effort in the kitchen, as cooking from scratch is generally more economical than relying on processed or convenience foods. Learning to cook with legumes, beans, and other plant-based proteins can be a more affordable and healthier approach to veganism.

The Cost of Luxury

Some plant-based foods, such as avocados, mangoes, and nuts, have a high environmental impact due to water usage and transportation costs. While these foods can be nutritious, it is important to be mindful of their environmental footprint and opt for locally sourced, seasonal produce whenever possible.

In conclusion, while certain aspects of veganism may be more expensive, there are also cost-saving measures that can be implemented. By cooking from scratch, buying in bulk, and being mindful of the environmental impact of certain foods, it is possible to adopt a vegan lifestyle without breaking the bank.

Frequently asked questions