Vegan Diet: Can You Cheat Sometimes?

Veganism is a lifestyle that attempts to exclude all forms of animal exploitation and cruelty, including food. Vegans avoid eating animal products such as meat, poultry, fish, dairy, eggs, and honey. Some people adopt a vegan diet for ethical, health, or environmental reasons. While a well-planned vegan diet can provide all the necessary nutrients, it can also lead to nutrient deficiencies and potential health problems if not carefully managed. This raises the question: is it okay to break a vegan diet sometimes?

The health benefits of a vegan diet

A vegan diet, when planned well, can be extremely beneficial for your health. Here are some of the key advantages:

Weight Loss

Vegan diets are often associated with weight loss. Observational studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. A US study comparing different diets showed that a balanced vegan diet has the lowest total energy intake and the highest dietary fibre levels compared to omnivore and lacto-ovo-vegetarian diets. The higher fibre intake means meals are more satisfying, reducing the urge to snack and helping you tune into your hunger signals.

Heart Health

A vegan diet is beneficial for heart health. Research has shown that it can lower cholesterol levels and reduce the risk of heart disease by up to 75%. The diet's emphasis on whole grains, legumes, fruits, and vegetables contributes to this benefit. Male vegans, in particular, seem to enjoy greater cardiovascular advantages, with notable reductions in cardiac risk factors.

Blood Sugar Control and Diabetes Management

Adopting a whole-food vegan diet can aid in blood sugar control and lower the risk of developing type 2 diabetes. Vegans tend to have higher insulin sensitivity and lower blood sugar levels. This is partly due to the abundance of lower glycaemic index (GI) foods and dietary fibre in a vegan diet. Additionally, vegan diets tend to be lower in saturated fat and higher in protective phyto-nutrients, aligning with dietary guidelines for diabetes management.

Cancer Risk Reduction

A vegan diet may reduce the risk of certain types of cancer, including colon, prostate, breast, and colorectal cancers. This is attributed to the increased consumption of legumes, fruits, and vegetables, as well as the avoidance of certain animal products and processed meats, which are linked to a higher risk of cancer.

Improved Gut Health

A vegan diet can positively impact your gut microbiome, the community of microbes in your digestive tract. The variety of plant-based foods in a vegan diet provides different fibres that feed beneficial gut bacteria, allowing them to flourish and increase in number. This enhances the adaptability of the microbiome to fight disease, as a loss in species diversity is associated with negative health outcomes.

Other Benefits

A vegan diet may also offer anti-inflammatory benefits, particularly for conditions like rheumatoid arthritis and osteoarthritis. It may support healthy skin, as the higher intake of fruits and vegetables provides polyphenols and skin-supporting nutrients like vitamins C and E. Additionally, vegan diets score highly in nutritional quality due to their high fibre content and abundance of folate, vitamins C, E, potassium, and magnesium.

The challenges of a vegan diet

A vegan diet can be challenging to maintain, and there are several potential pitfalls to be aware of. Here are some of the most common challenges people face when following a vegan diet:

Nutritional deficiencies

One of the biggest challenges of a vegan diet is ensuring that you are getting all the necessary nutrients. Vegans are at risk of deficiencies in vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids. Vitamin B12, in particular, is mainly found in animal products, so vegans may need to take supplements or include fortified foods in their diet. Iron is also more easily absorbed from animal sources, so vegans need to be mindful of including plenty of plant-based iron sources in their diet, such as lentils, beans, and leafy greens.

Limited food options

Following a vegan diet can make it more difficult to find suitable food options when dining out or travelling. Many restaurants have limited vegan options, and some countries may not have vegan-friendly cuisines, making it challenging to find suitable meals.

Social challenges

In social situations, vegans may feel left out or judged for their dietary choices. Friends and family may not always be supportive or understanding of the vegan lifestyle, and it can be challenging to attend social gatherings or dinners where there may not be vegan-friendly options.

Higher cost

Vegan diets can also be more expensive, as plant-based alternatives to animal products tend to be pricier. Vegan cheese, meat substitutes, and specialty items are often more costly than their non-vegan counterparts, making it challenging to follow a vegan diet on a budget.

Time and effort

Preparing and planning vegan meals can take more time and effort. It may be necessary to cook from scratch more often, and finding suitable recipes and ingredients can be time-consuming. Additionally, reading labels and checking for hidden animal-derived ingredients can be a tedious task.

Health issues

In some cases, individuals may experience health issues when following a vegan diet. Some people may struggle with low energy levels, digestive problems, or nutrient deficiencies, as mentioned earlier. It is important to monitor your health and make adjustments as needed, potentially with the help of a healthcare professional.

The ethics of veganism

Veganism is a philosophy and way of living that seeks to exclude all forms of exploitation of, and cruelty to, animals. Ethical vegans are motivated by the belief that it is wrong to cause animals suffering and to take their lives. The ethical case for veganism is based on the ability of animals to suffer and experience physical and psychological pain, which makes them worthy of protection.

There are several ethical arguments in favour of veganism. Firstly, causing suffering to animals by imprisoning them in inhumane conditions and slaughtering them is morally unacceptable to many people. Secondly, some scientists and philosophers believe that certain animals possess sufficient levels of consciousness to be classified as "people", with notions of self and the ability to anticipate pain and comprehend their existence. This belief grants them personhood and affords them rights and protections similar to those of humans. Thirdly, veganism has a positive environmental impact, as industrial farming has a detrimental effect on the planet, which affects both humans and animals. Finally, some people follow vegan diets for religious reasons, with Hinduism, Jainism, Buddhism, and other religions advocating vegetarian or vegan diets.

However, there are also ethical arguments against veganism. For example, Steven Davis, a professor of animal science, argued that veganism causes more animal deaths than omnivorous diets due to the animals killed during crop harvesting. Jay Bost, the winner of an essay contest held by The New York Times, defined "ethical" as "living in the most ecologically benign way", which includes eating "ethically raised" meat.

Ultimately, the decision to follow a vegan diet or not depends on one's personal ethical beliefs and values. Some people may choose to adopt a plant-based diet for health or environmental reasons, while others may be motivated by ethical concerns about animal welfare and the environment. It is important to respect individual choices and not judge others for their dietary preferences.

The environmental impact of veganism

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

Meat, especially beef, is a major contributor to the planet's greenhouse gas emissions. It also devours more land and water and causes more environmental damage than any other single food product. The recent report by the EAT-Lancet Commission recommends reducing our consumption of animal products to benefit both human and planetary health. Even the "greenest" sources of meat produce more greenhouse gases than plant-based proteins.

However, some plant-based foods also have a significant environmental impact. For example, delicate fruits like blueberries and strawberries are often imported by air to fill gaps when local fruits are out of season. Similarly, asparagus consumed in the UK has a high carbon footprint due to air transportation from Peru. Avocados, mangoes, and plums are water-intensive crops, requiring large amounts of water to grow, which can put pressure on water-stressed regions. Cocoa production is a major driver of tropical deforestation and contributes to global biodiversity loss. Tree nuts, such as cashews, almonds, and walnuts, also have a high water footprint and require significant amounts of water, pesticides, and fertilizers for their production.

Overall, a global shift towards a plant-based diet has the potential to significantly reduce environmental impact and mitigate climate change. However, it is important to be mindful of the specific types of plant-based foods consumed and their sources to minimize the environmental footprint.

Veganism, or a plant-based diet, has gained traction in recent years due to its perceived environmental benefits. A report by the United Nations' Intergovernmental Panel on Climate Change highlights the potential for veganism to reduce carbon footprints and mitigate climate change. The report suggests that shifting diets from meat and animal products to plant-based alternatives can lead to substantial reductions in greenhouse gas emissions. This shift could also improve human health and lower the risk of cardiovascular disease and type 2 diabetes.

Some specific examples of plant-based foods with a higher environmental impact include:

• Air-transported fruits: Delicate fruits like blueberries and strawberries are often imported by air, increasing their carbon footprint.
• Asparagus: Asparagus consumed in countries like the UK may have a high carbon footprint due to air transportation from countries like Peru.
• Water-intensive crops: Avocados, mangoes, and plums require significant amounts of water to grow, putting pressure on water-stressed regions.
• Cocoa: Cocoa production is a major driver of tropical deforestation and contributes to global biodiversity loss.
• Tree nuts: Cashews, almonds, and walnuts have a high water footprint and require substantial amounts of water, pesticides, and fertilizers.

To minimize the environmental impact of a vegan diet, it is recommended to focus on locally produced, seasonal fruits and vegetables. Reducing the consumption of highly processed vegan products and prioritizing whole foods can also lower the environmental footprint. Additionally, paying attention to the water intensity and transportation methods of plant-based foods can help make more sustainable choices.

The social implications of veganism

Veganism has evolved from a small alternative subculture to a more accepted part of the mainstream. Despite this, it is still associated with punk or anarchist subcultures. This shift to the mainstream has the potential to dilute the definition of veganism and compromise its identity.

Veganism is now more about an individual choice and everyday practices in one's lifestyle than a protest movement. Critical consumption activity is more recently seen as an accepted tactic for advocacy. Vegan social movements may not be needed as much within society as they once were.

The reasons why people follow vegan diets have been widely reported as ethical, health, and environmentally related. People who changed diets for ethical reasons are more likely to remain vegan and tend to be vegan for longer. Those who are vegan for health reasons are more likely to be identified by health, whereas those who are vegan for ethical reasons are more likely to be defined by animal welfare.

Some advice for vegans wanting to share their beliefs with friends and family includes:

• Don't talk about your diet unless asked.
• Be ready to provide ethical reasoning and be engaged.
• Make sure they understand that they can ask you about it anytime.
• Try to change the topic if they seem uncomfortable.
• Offer them delicious vegan food so they understand you're not starving yourself.

Frequently asked questions