Veganism: A Lifestyle Or Dietary Choice?

Being vegan is often associated with a diet that excludes all animal products, including meat, dairy, eggs, and honey. However, veganism can also be considered a lifestyle choice that extends beyond dietary restrictions. While some people adopt a vegan diet for health reasons, such as lowering the risk of chronic diseases or managing weight, others choose to avoid animal products for ethical or environmental concerns.

Vegan diets are typically rich in plant-based foods like fruits, vegetables, beans, nuts, and seeds, which provide essential vitamins, minerals, healthy fats, and protein. However, those following a vegan diet need to be mindful of certain nutrients, such as vitamin B12, calcium, iron, and omega-3 fatty acids, which are typically found in animal products.

In addition to dietary choices, some people who identify as vegans also extend their beliefs to other aspects of their lives, avoiding clothing, soaps, and other products derived from animals, such as leather and animal fur. This holistic approach to veganism reflects a commitment to animal welfare and environmental sustainability.

While being vegan can offer health benefits and promote ethical and environmental values, it is important to carefully plan meals to ensure adequate nutrient intake and avoid potential deficiencies.

Health benefits of being vegan

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs.

Weight Loss

Vegan diets are often associated with weight loss. Vegans tend to have lower body mass indexes (BMIs) than non-vegans. This may be due to a higher dietary fiber intake, which can make people feel fuller and naturally reduce their calorie intake.

Heart Health

Vegan diets can improve heart health by lowering cholesterol levels and reducing the risk of heart disease and stroke. Plant-based diets are typically rich in fiber, which has been linked to better heart health.

Type 2 Diabetes

A vegan diet may help keep blood sugar levels in check and reduce the risk of developing type 2 diabetes. Several studies show that vegans benefit from lower blood sugar levels and higher insulin sensitivity.

Cancer

A vegan diet may offer some protection against certain types of cancer, particularly colorectal, prostate, breast, and pancreatic cancers. This may be due to the higher intake of legumes, fruits, and vegetables, which are rich in fiber, vitamins, and phytochemicals.

Kidney Function

People with diabetes who substitute meat for plant protein may reduce their risk of poor kidney function.

Arthritis

A vegan diet may help reduce symptoms of arthritis, such as pain, joint swelling, and morning stiffness. The higher antioxidant, probiotic, and fiber content of a plant-based diet, as well as the absence of certain trigger foods, could be responsible for these benefits.

Alzheimer's Disease

Observational studies suggest that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease.

While a vegan diet offers many potential health benefits, it is important to note that it may also increase the risk of certain nutrient deficiencies, such as vitamin B12, vitamin D, iron, calcium, and zinc. Therefore, it is crucial to carefully plan meals and ensure adequate nutrient intake when following a vegan diet.

Vegan sources of calcium, vitamin D, vitamin B12, iron, and omega-3 fatty acids

Vegan diets are growing in popularity, with a 2018 Gallup poll reporting that about 3% of people in the United States are fully vegan. A vegan diet can offer many health benefits, including better heart health, weight loss, and a reduced risk of chronic diseases. However, people eating only plant-based foods need to be aware of how to obtain certain nutrients that usually come from an omnivorous diet. Here are some vegan sources of calcium, vitamin D, vitamin B12, iron, and omega-3 fatty acids:

Calcium

• Soybeans and foods made from soybeans, such as tofu, tempeh, and natto
• Beans, peas, and lentils
• Nuts, especially almonds and Brazil nuts
• Seeds and their butters, such as tahini (sesame seed butter) and chia seeds
• Grains, such as amaranth and teff
• Seaweed, such as wakame and kelp
• Dark leafy greens, such as spinach, turnip greens, mustard greens, and collard greens
• Fortified foods and drinks, such as plant yogurts, cereals, flour, cornmeal, and plant milks
• Blackstrap molasses

Vitamin D

• Fortified soy milk, almond milk, and rice milk
• Mushrooms exposed to ultraviolet light when growing
• Fortified breakfast cereals and oatmeal
• Fortified orange juice
• Sunlight
• Vitamin D supplements (check that they are vegan-friendly)

Vitamin B12

• Fortified plant-based milk
• Fortified cereals
• Nutritional yeast
• Yeast spreads
• Vitamin B12 supplements

Iron

• Blackstrap molasses
• Lentils
• Tofu and tempeh
• Spinach
• Beans, especially kidney beans, soybeans, and lima beans
• Swiss chard
• Dried beans and legumes
• Dark green leafy vegetables
• Dried fruits
• Nuts and seeds
• Wholegrain cereals and breads
• Iron-fortified products

Omega-3 Fatty Acids

• Chia seeds
• Algal oil
• Hemp seeds and hemp seed oil
• Walnuts
• Flaxseed and flaxseed oil
• Perilla oil

Types of vegan diets

Veganism is often defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. However, some people who follow a vegan diet may not adhere to all aspects of this lifestyle.

Whole Food Vegan Diet

This diet is based on a wide variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Those who follow this diet tend to reap excellent health benefits.

Raw Food Vegan Diet

This diet consists of raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C). Some people on this diet also follow a fruitarian diet, limiting their food intake to fruit.

80/10/10 Diet

The 80/10/10 diet is a raw food vegan diet that limits fat-rich plants such as nuts and avocados, instead relying mainly on raw fruits and soft greens. It is also known as the low-fat, raw food vegan diet.

Starch Solution

This is a low-fat, high-carb vegan diet similar to the 80/10/10 diet, but focusing on cooked starches like potatoes, rice, and corn instead of fruit.

Raw till 4

This low-fat vegan diet is inspired by the 80/10/10 diet and the starch solution. Raw foods are consumed until 4 pm, and a cooked plant-based meal may be eaten for dinner.

Thrive Diet

The thrive diet is a raw food vegan diet that involves eating plant-based, whole foods raw or minimally cooked at low temperatures.

Junk Food Vegan Diet

This diet is lacking in whole plant foods and relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.

How to get started on a vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. Some people also avoid honey. Veganism can be a dietary choice or a lifestyle choice.

Understand your reasons

With any kind of change, the stronger and more personal your reason, the more likely you are to stick with it. Understand your motivation for going vegan. Do you have ethical, environmental, or health concerns? Understanding your "why" will help you stay committed to your vegan journey.

Start slowly and gradually

You don't have to go vegan overnight. Take it one step at a time and go at your own pace. Start by removing meat or dairy one day a week and gradually increase it. Or try changing one meal at a time, starting with vegan breakfasts and then adding vegan lunches and dinners. You can also try swapping one product at a time, like replacing cow's milk with plant-based milk.

Ensure you get essential nutrients

Just because you're vegan doesn't mean you're automatically eating a healthy diet. Vegan diets can be low in certain nutrients, such as vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids. Make sure to include a variety of plant-based foods in your diet, such as fruits, vegetables, beans, nuts, seeds, and whole grains, to get all the essential nutrients. Consider taking supplements if needed, especially for vitamin B12.

Explore new foods and flavors

Going vegan is a great opportunity to discover new cuisines and flavors. There are thousands of vegan recipes from around the world, and you'll be surprised at the number of delicious meals you can easily prepare. Experiment with new ingredients, try out vegan alternatives, and treat your taste buds to new culinary experiences.

Connect with other vegans

Remember that you're not alone on your vegan journey. Connect with other vegans through social media, support groups, or vegan societies. They can provide valuable advice, recipes, and support during your transition.

Plan your meals and snacks

Planning is key to a successful vegan diet. Find appealing vegan recipes, stock up on vegan-friendly ingredients, and plan your meals in advance so you always have tasty and nutritious options available. This will help you stick to your vegan diet and avoid reaching for less healthy options.

Be mindful of potential pitfalls

Be aware of potential challenges when dining out or socialising. Identify vegan-friendly restaurants, scan menus in advance, and don't be afraid to ask for vegan options. When in doubt, opt for ethnic restaurants that typically offer vegan-friendly dishes, such as Mexican, Thai, or Indian cuisine.

Remember, it's a learning curve

Give yourself time to learn and adjust to the vegan lifestyle. Veganism has been around for a while, but it may still be a new concept to many people, including yourself. Be patient, stay curious, and don't be too hard on yourself if you encounter bumps along the way.

By following these tips, you'll be well on your way to embracing a vegan diet and enjoying the benefits that come with it.

Health risks of a vegan diet

Veganism is often defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. A vegan diet, therefore, avoids all animal products, including meat, eggs, and dairy.

While a vegan diet can have many health benefits, there are some health risks associated with it. Here are some of the potential health risks of following a vegan diet:

Nutrient Deficiencies

People on a vegan diet may be at risk of certain nutrient deficiencies, including:

• Vitamin B12: Found mainly in animal products, vitamin B12 is essential for nerve and red blood cell health. Vegans may need to take supplements or consume fortified foods to meet their daily requirements.
• Iron: Vegans are at higher risk of iron-deficient anemia due to the lack of heme iron in plant-based diets. This can lead to fatigue and is especially important for women of childbearing age.
• Calcium: Dairy-free, vegan diets may not provide sufficient calcium, increasing the risk of bone fractures over time.
• Zinc: Vegan diets may inhibit zinc absorption due to the presence of phytic acid in plant foods. Zinc is important for immune system function.
• Iodine: The exclusion of seafood from vegan diets can lead to iodine deficiency, which can result in hypothyroidism and other health issues.
• Omega-3 Fatty Acids: The absence of fish and fish oils in a vegan diet can lead to a reduction in omega-3 fatty acids, potentially increasing the risk of depression and other serious health issues.

Increased Risk of Stroke

A study published in The BMJ found that vegetarians may have a 20% higher risk of stroke, specifically hemorrhagic stroke, when compared to meat-eaters. However, the overall risk was small, and the findings may have been influenced by other factors.

Weight Loss and Fatigue

While vegan diets are often associated with weight loss, they can also lead to unintended weight changes in either direction. Vegans may experience fatigue due to a lack of high-quality protein sources or insufficient calorie intake.

Digestive Issues

A vegan diet may lead to persistent digestive issues, such as bloating and stomach aches, due to a lack of dietary fiber or an overconsumption of processed vegan foods low in fiber.

Eating Disorders

The restrictive nature of a vegan diet may trigger or exacerbate eating disorders, such as orthorexia, which is characterized by an obsession with healthy eating patterns and restrictive food choices.

Isolation and Social Challenges

Adhering to a vegan diet can lead to social challenges and isolation from friends and family due to the extremely restricted nature of the diet.

Other Health Risks

Other potential health risks associated with a vegan diet include an increased risk of gluten intolerance, histamine intolerance, inadequate vitamin D intake, and bone or joint pain due to calcium or vitamin D deficiency.

Frequently asked questions