Veganism: A Restricted Diet Or Lifestyle Choice?

A vegan diet is a plant-based diet that excludes all animal products, including meat, poultry, fish, eggs, and dairy. Some people adopt a vegan diet for ethical reasons, such as animal welfare or environmental concerns, while others may do so for the potential health benefits associated with plant-based diets.

While a vegan diet can be nutritious and provide all the necessary nutrients, it is considered restrictive because it eliminates several food groups and requires careful planning to ensure adequate nutrient intake. Vegans may need to supplement their diet with specific nutrients like protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D, which are typically obtained from animal sources.

There are different types of vegan diets, such as raw vegan, vegan keto, and high-protein vegan, each with its own set of restrictions and considerations. Additionally, vegans need to be cautious about the ingredients in processed foods, as many contain animal-derived additives.

In conclusion, while a vegan diet can be healthy and ethically motivated, it is restrictive in terms of food choices and requires careful planning to ensure a well-balanced and nutritious diet.

Health benefits of a vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and sometimes honey. While it is more restrictive than a vegetarian diet, a well-planned vegan diet can provide all the nutrients required for a healthy life.

Weight Loss:

Vegan diets are often associated with weight loss. Observational studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans. Several controlled studies also report that vegan diets are more effective for weight loss compared to other diets.

Improved Heart Health:

Vegan diets can boost heart health by reducing cholesterol levels and blood pressure. A large-scale 2019 study linked a higher intake of plant-based foods with a reduced risk of heart disease and death in adults. Plant-based diets are also high in fiber, which has been linked to better heart health.

Lower Risk of Type 2 Diabetes:

Research suggests that a vegan diet can lower the risk of developing type 2 diabetes. A large 2019 review found that following a plant-based diet can reduce the risk by focusing on healthy plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes.

Cancer Prevention:

According to the World Health Organization, a third of all cancers can be prevented by dietary factors. Vegan diets are typically rich in legumes, fruits, and vegetables, which may reduce the risk of developing certain types of cancer, including colorectal, prostate, breast, and stomach cancers.

Nutritional Benefits:

Vegan diets tend to be rich in nutrients and low in saturated fats. They provide a good source of fiber, antioxidants, and beneficial plant compounds, as well as potassium, magnesium, folate, and vitamins A, C, and E.

However, it is important to note that a poorly planned vegan diet may not provide sufficient amounts of certain nutrients, such as vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids. Therefore, it is crucial for vegans to carefully plan their meals to ensure they are getting adequate nutrition.

The ethics of veganism

Veganism is a way of living that seeks to exclude all forms of exploitation of, and cruelty to, animals. Ethical vegans avoid harming animals by not eating any animal or animal-derived foods, not using materials that originate from animals, and not using products that have been tested on animals.

The ethical case for veganism is based on the belief that animals have the ability to suffer and experience physical and psychological pain, which makes them worthy of protection. Causing suffering to animals by caging and slaughtering them is seen as morally unacceptable to many vegans. This belief is supported by scientific studies indicating that animals possess the capacity to feel pain and empathy.

Veganism is also motivated by environmental concerns. Scientific studies suggest that a vegan diet has a much lower negative impact on the environment than a diet that includes meat, eggs, and dairy.

Additionally, health is a factor that motivates people to adopt a vegan lifestyle. A vegan diet, rich in fruits, vegetables, seeds, nuts, and pulses, is considered healthier than omnivorous diets, and research has shown that plant-based diets can lower the risk of certain diseases.

In conclusion, the ethics of veganism revolve around minimizing the exploitation of and cruelty to animals, protecting the environment, and promoting health and well-being.

Environmental impact of veganism

Veganism is widely regarded as a better alternative for the planet than diets that include animal products. Research shows that meat and dairy products are fuelling the climate crisis, while plant-based diets focused on fruits, vegetables, grains, and beans help protect the planet.

According to the United Nations' Intergovernmental Panel on Climate Change, shifting diets from meat and other animal products to plant-based foods has the potential to significantly reduce carbon footprints and mitigate climate change. The report also highlights the health benefits of such a shift, including lowering the risk of cardiovascular disease and type 2 diabetes.

A report by the United Nations Environment Programme further emphasises the environmental impact of animal products, stating that they "require more resources and cause higher emissions than plant-based alternatives." This is particularly true for beef, which contributes the most global greenhouse gas emissions among meat products. Additionally, cattle produce methane as part of their normal digestive process, which is released into the atmosphere when they burp.

However, it is important to note that not all plant-based foods have a small environmental footprint. For example, the water-intensive nature of avocado and mango cultivation has been highlighted, with a single mature avocado tree in California requiring up to 209 litres of water per day during the summer. Similarly, the carbon footprint of certain nuts, such as cashews and almonds, has been estimated to be relatively high due to their water and energy requirements.

Overall, while veganism is generally considered environmentally preferable to diets containing animal products, the specific choices within a vegan diet can also have a significant impact on its environmental footprint.

The variety of vegan diets

There are several types of vegan diets, each with its own unique characteristics and benefits. Here is an overview of some of the most common types:

• Raw Vegan Diet: Raw vegans consume only raw plant foods, including fruits, vegetables, nuts, seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. The rationale behind this diet is that cooking diminishes nutritional value by breaking down nutrients. While cooking can diminish certain nutrients like vitamin C and B vitamins, it can also boost the levels of beneficial compounds in some foods, such as lycopene in tomatoes. This diet may offer more vitamins, minerals, fibre, and antioxidants but could lead to deficiencies in protein, vitamins D and B12, calcium, iron, and iodine if followed long-term.
• Vegan Keto Diet: The keto diet is typically high in animal foods, but vegans can adapt it by focusing on high-fat vegan options like avocados, nuts, seeds, and olive and coconut oils. This diet restricts carbohydrates, with 75%-80% of calories from fat, 10%-20% from protein, and 5%-10% from carbs. It is very restrictive and may lead to nutrient deficiencies if followed long-term.
• Vegan Diabetic Diet: This diet is designed for diabetics and is moderately low in carbohydrates, especially refined carbs that spike blood sugar. It emphasises whole grains, beans, legumes, and healthy fats to help stabilise blood sugar and control blood glucose levels.
• High-Protein Vegan Diet: Protein is often lacking in vegan diets, so this diet focuses on higher-protein plant foods like tofu, tempeh, seitan, beans, legumes, and vegan protein supplements made from legumes. It is popular among vegan athletes and bodybuilders and is generally safe if it includes enough variety to ensure adequate nutrient intake.
• Alkaline Vegan Diet: This diet is based on the pH value of foods, with the belief that eating less acidic foods can aid weight loss, boost energy, and prevent chronic illnesses. However, these benefits are not proven. It includes non-starchy vegetables, whole grains, and excludes protein sources like lentils, tofu, and tempeh, which may lead to protein deficiencies.
• Vegan Anti-Inflammatory Diet: Research shows that reducing animal products can lower inflammation linked to diseases like type 2 diabetes, heart disease, and cancer. This diet focuses on fresh, whole foods and limits sugars and highly processed foods to reduce inflammation.
• Mediterranean Vegan Diet: This is a vegan take on the Mediterranean diet, rich in fruits, vegetables, grains, beans, nuts, seeds, and unsaturated oils, but excluding fish, dairy, and eggs. It is generally safe and healthy as long as it includes enough variety to meet protein, vitamin, and mineral requirements.
• Low-Carb Vegan Diet: While plant foods tend to be higher in carbs, a low-carb vegan diet is possible by including non-starchy vegetables, high-fat fruits like avocados and olives, low-sugar fruits, and oils like olive, avocado, and coconut. It is healthy as long as it includes a variety of low-carb plant foods.

Foods vegans can't eat

Vegans avoid eating foods of animal origin. This includes meat, poultry, fish, seafood, dairy, eggs, and bee products.

Some of the foods that vegans should avoid are obvious, such as meat, fish, and dairy. However, there are some less obvious foods and ingredients that are not suitable for vegans.

Animal By-Products

Animal by-products include animal fat, lard, and bone marrow. These products are derived from dead animals and are not suitable for vegans.

Additives and Ingredients Derived From Animals

Many food additives and ingredients can be derived from animal products. For example, some vitamins and omega-3 fatty acids are derived from fish oil. Other common additives and ingredients that are not vegan-friendly include:

• E120, E322, E422, E 471, E542, E631, E901, and E904
• Cochineal or carmine (a natural dye made from insects)
• Gelatin (a thickening agent made from animal skin, bones, and connective tissues)
• Isinglass (a substance derived from fish bladders used in beer and wine)
• Natural flavorings, such as castoreum (derived from the secretions of beavers' anal scent glands)
• Shellac (a substance secreted by the female lac insect used as a food glaze or wax coating)

Foods That Sometimes Contain Animal Ingredients

Even some foods that are expected to be vegan-friendly may sometimes contain animal-derived ingredients. It is important for vegans to carefully check labels and use a critical eye when deciding whether to consume the following foods:

• Bread products, such as bagels and breads, may contain L-cysteine, an amino acid often derived from poultry feathers
• Beer and wine may be made using egg white albumen, gelatin, casein, or isinglass
• Caesar dressing may contain anchovy paste
• Candy, marshmallows, gummy bears, and chewing gum may contain gelatin, shellac, or carmine (a red dye made from insects)
• French fries may be fried in animal fat
• Olive tapenade may contain anchovies
• Deep-fried foods, such as onion rings or vegetable tempura, may be battered with eggs
• Pesto may contain Parmesan cheese
• Baked beans may contain lard or ham
• Non-dairy creamers may contain casein, a protein derived from milk
• Pasta, especially fresh pasta, may contain eggs
• Potato chips may be flavored with powdered cheese or contain dairy ingredients such as casein, whey, or animal-derived enzymes
• Refined sugar may be processed using bone char (made from cattle bones)
• Roasted peanuts may be coated with gelatin to help salt and spices stick
• Some dark chocolate may contain animal-derived products such as whey, milk fat, or nonfat milk powder
• Fresh fruits and vegetables may be coated with beeswax or shellac
• Worcestershire sauce may contain anchovies

Vegan Junk Food

Just because a food is vegan does not mean it is healthy. Vegan junk food, such as ice cream, candy, cookies, chips, and sauces, can be high in added sugar and fat and low in vitamins, minerals, and beneficial plant compounds.

Vegan Sweeteners

Vegan sweeteners, such as molasses, agave syrup, date syrup, and maple syrup, are still added sugars. Consuming too much of these sweeteners may increase the risk of developing health issues such as heart disease and obesity.

Mock Meats and Cheeses

Processed mock meats and cheeses may contain lots of additives and provide fewer vitamins and minerals than whole, protein-rich plant foods like beans, lentils, peas, nuts, and seeds.

Sweetened Dairy-Free Milks

Sweetened dairy-free milks often contain added sugar. It is better to opt for unsweetened versions.

Vegan Protein Bars

Vegan protein bars often contain high amounts of refined sugar and isolated forms of protein that lack the nutrients found in the plant they were extracted from.

In conclusion, a vegan diet can be restrictive, and it is important for vegans to carefully read labels and be aware of the ingredients and additives that may be derived from animal products. However, there are also many vegan-friendly alternatives and plant-based options available.

Frequently asked questions