Vegan Diet Exploration: Healthy Plant-Based Eating Options

There are several types of vegan diets, each with its own unique characteristics and benefits. One common type is the ethical vegan diet, which involves abstaining from all forms of animal exploitation, including food, clothing, or any other products derived from animals. Environmental vegans, also known as eco-vegans, adopt a plant-based diet to minimise their environmental impact and reduce their contribution to deforestation and greenhouse gas emissions. Dietary vegans, on the other hand, focus on health benefits and may also limit or avoid processed foods. Religious vegans follow a vegan lifestyle due to spiritual beliefs, with the largest group being followers of Jainism, an ancient Indian religion that promotes non-violence. Other types of vegan diets include the raw vegan diet, high-protein vegan diet, and the Mediterranean vegan diet, each with its own specific guidelines and restrictions.

Ethical veganism

As such, ethical vegans avoid eating animal products, including meat, eggs, and dairy, as well as wearing or using products derived from animals, such as leather, wool, and cosmetics tested on animals. They also avoid activities that exploit animals, such as visiting zoos or circuses.

In addition to their ethical stance, ethical vegans may also be motivated by health and environmental concerns. Research has shown that vegan diets can offer health benefits, such as improved blood sugar control, reduced risk of certain cancers and heart disease, and weight loss. Vegan diets are also more environmentally sustainable, as animal agriculture heavily contributes to greenhouse gas emissions.

However, it is important for ethical vegans to ensure they get adequate nutrients, as a poorly planned vegan diet can lead to deficiencies in vitamin B12, calcium, iron, and omega-3 fatty acids. Fortified foods and supplements can help address these deficiencies.

Overall, ethical veganism is a lifestyle choice that goes beyond diet, seeking to minimise animal exploitation and cruelty in all aspects of life.

Environmental veganism

A vegan diet is widely regarded as being better for the planet than diets that include animal products. However, not all plant-based foods have a small environmental footprint.

Positive Impacts of Veganism on the Environment

Research shows that meat and dairy products fuel the climate crisis, while plant-based diets—focused on fruits, vegetables, grains, and beans—help protect the planet. A report from the United Nations Environment Programme states that animal products, both meat and dairy, generally require more resources and cause higher emissions than plant-based alternatives.

According to the World Health Organization, reducing livestock herds would also reduce methane emissions, the second-largest contributor to global warming after carbon dioxide. Cattle produce methane as part of their normal digestive process, and it is released into the atmosphere when cows burp.

A global shift to a plant-based diet could reduce mortality and greenhouse gases caused by food production by 10% and 70% respectively by 2050. The United Nations Intergovernmental Panel on Climate Change's report, Climate Change 2022, states that shifting diets from meat and other animal products to plant-based alternatives has a high potential for reducing carbon footprints and mitigating climate change.

Negative Impacts of Veganism on the Environment

However, it is important to note that not all plant-based foods are environmentally friendly. For example, delicate fruits like blueberries and strawberries are often imported to Europe and the US by air to fill gaps when local fruits are out of season. This creates more greenhouse gas emissions per kilogram than poultry meat.

Avocados are another example of a plant-based food with a high environmental impact. They require a lot of water to grow—a single mature tree in California needs up to 209 litres of water every day in the summer. Avocados also have a hefty carbon footprint due to the amount of waste, special storage conditions, and packaging needed.

Almonds and cashew nuts are also water-intensive crops. They consume 4,134 litres of fresh water for every kilogram of shelled nuts. Almonds, in particular, require large amounts of water, pesticides, and fertiliser, which makes their environmental impact disproportionately large.

Cocoa and raw cacao products also have a negative impact on the environment as they are major drivers of tropical deforestation and contribute to global biodiversity loss.

Individual Choices

It is also important to consider individual dietary habits, as some vegans and vegetarians were found to have higher environmental impacts than some omnivores. For example, two vegans in an Italian study were found to have a considerably higher environmental impact than many meat-eaters as they consumed a large quantity of fruit, mainly watermelons and cantaloupes.

Therefore, while a vegan diet can be beneficial for the environment, it is important to be mindful of the specific foods consumed and their sources. Sticking to locally produced fruits and vegetables that are in season is generally the best approach.

Religious veganism

Veganism is less commonly viewed as a religious obligation in the Abrahamic religions of Judaism, Christianity, and Islam. However, within these faiths, there are groups that actively promote veganism on religious and humanitarian grounds.

Judaism

Some Jewish vegetarians cite Jewish principles regarding animal welfare, environmental ethics, moral character, and health as reasons for adopting a vegan diet. They point to legal principles, including Bal tashkhit (prohibiting waste) and Tza'ar ba'alei hayyim (the injunction not to cause pain to living creatures). Many Jewish vegetarians are particularly concerned about cruel practices in factory farms and mechanized slaughterhouses.

Christianity

Some Christian groups, such as Seventh-day Adventists, interpret Biblical prophecies as advocating universal vegetarianism or veganism. They encourage these practices as preferred lifestyles or as a way to reject the commodification of animals. Christian vegetarians often highlight the importance of mercy and non-violence in their faith, viewing veganism as an extension of these values.

Islam

The Nation of Islam promotes vegetarianism, deeming it the "most healthful and virtuous way to eat." While Islam does not explicitly require vegetarianism, certain Islamic orders, such as the Sufi tradition, largely maintain a vegetarian diet. Some Muslims also point to teachings in the Quran and Hadith that instruct kindness and compassion towards animals, influencing their decision to adopt a vegan lifestyle.

Religions that originated in India, such as Hinduism, Jainism, Buddhism, and Sikhism, have strong links with vegetarianism. While the practice varies within these faiths, many adherents find that veganism aligns with their religious beliefs and principles.

Hinduism

In Hinduism, the principle of non-violence or ahimsa is central. Some Hindus interpret this as advocating for a vegetarian or vegan diet to avoid the negative karmic consequences of violence against animals. However, the practice of vegetarianism varies among different sects and regional traditions within Hinduism.

Jainism

Jainism institutes an outright ban on meat, and its followers are either lacto-vegetarians or vegans. Jains strive to avoid any form of violence against living beings, including plants. They believe that every act that directly or indirectly supports killing or injury creates harmful karma, and their religious duty is to prevent the accumulation of such karma.

Buddhism

Buddhism, particularly the Mahayana tradition, often promotes vegetarianism. The Mahayana Mahaparinirvana Sutra records the Buddha's retraction of permission to eat meat, warning of a Dark Age when false monks would claim meat-eating was allowed. However, the practice of vegetarianism varies among different Buddhist schools and traditions.

Sikhism

Sikhism does not have a strict preference for meat or vegetarian consumption. However, the Indian state of Punjab, home to most Sikhs, has a high percentage of vegetarians. Some initiated or "Amritdhari" Sikhs are vehemently against meat and egg consumption, while others consume Jhatka meat, which does not involve ritual slaughter.

Veganism also intersects with other religious and spiritual traditions worldwide.

Baháʼí Faith

While there are no dietary restrictions in the Baháʼí Faith, its founder, 'Abdu'l-Bahá, noted that a vegetarian diet was desirable, and he believed that society would gradually move towards vegetarianism.

Taoism

Taoist vegetarians often abstain from meat, eggs, milk, and pungent vegetables like garlic and onions during lenten days. They may also abstain from alcohol. The practice varies, with some lay Taoists adopting vegan or vegetarian diets on specific days of the lunar calendar.

Paganism

Within Paganism, there is no central doctrine, but some Pagans adopt a vegetarian diet, inspired by the Wiccan Rede: "An' it harm none, do as ye will."

Dietary veganism

People who follow a vegan diet for health reasons are known as dietary vegans. They tend to focus on the health benefits of a plant-based diet, which can include improved blood sugar control, heart health, and weight loss. Research has shown that vegan diets are associated with lower LDL cholesterol, improved blood glucose, and improved blood pressure.

Vegan diets typically include fruits, vegetables, soy, legumes, nuts and nut butters, plant-based dairy alternatives, sprouted or fermented plant foods, and whole grains. However, it is important for dietary vegans to ensure they are getting adequate nutrients, as a vegan diet can be low in vitamin B12, calcium, iron, and certain omega-3 fatty acids.

There are several types of dietary vegan diets, including:

• Whole food vegan diet: This diet includes a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Raw food vegan diet: This diet consists of raw or minimally cooked plant foods.
• Starch solution: This is a low-fat, high-carb vegan diet that focuses on cooked starches.
• Raw till 4: This is a low-fat vegan diet that involves consuming raw foods until 4 pm, followed by a cooked plant-based meal for dinner.
• Thrive diet: This is a raw food vegan diet that involves eating raw or minimally cooked plant-based, whole foods.
• Junk food vegan diet: This diet relies heavily on processed vegan foods such as mock meats, fries, and vegan desserts.

Raw veganism

A raw vegan diet consists mainly of uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods such as kimchi and miso.

Some popular raw vegan meals include:

• Green spirulina smoothies
• Chilled avocado and cucumber soup
• Raw vegan zucchini pasta and meatless mushroom balls
• Raw pad thai with almond butter sauce and zucchini noodles
• Raw vegan enchiladas with salsa and nut-based meat
• Dried fruit and nut mixes
• Raw vegan granola bars

The raw vegan diet is likely to be rich in fruits, vegetables, nuts, seeds, sprouted grains and legumes. It also tends to be naturally low in processed foods.

Health Benefits

A raw vegan diet may have several health benefits, including:

• Improved heart health – Research indicates that increasing consumption of fruits and vegetables is linked to a reduced risk of heart disease. Raw vegan diets also include plenty of nuts, legumes and whole grains, which are also linked to improved heart health.
• Weight loss – Studies show that raw vegan diets are linked to lower amounts of body fat.
• Reduced risk of diabetes – A raw vegan diet is rich in fibre, which is linked to lower blood sugar levels and increased insulin sensitivity.
• Improved digestion – The high amount of fibre in whole plant foods may help improve digestion. Raw vegan diets are high in both soluble and insoluble fibres, which add bulk to stools, help food move through the gut, and feed the good bacteria in the intestines.

Health Risks

However, a raw vegan diet may also pose some health risks, especially when it is not well planned:

• Nutritional deficiencies – A raw vegan diet may be low in vitamin B12, vitamin D, calcium, protein, vitamins D and B12, iron, and iodine.
• Weakened muscles and bones – A raw vegan diet may be low in calcium and vitamin D, which are needed for strong bones. It also tends to provide very little protein, which is important for preserving muscle mass.
• Tooth decay – Raw vegan diets, especially those that include a lot of citrus fruits and berries, may increase the likelihood of tooth decay.
• Reduced fertility – A raw vegan diet may impact a woman's fertility by being very low in calories, which may cause women to drop too much weight and reduce their ability to menstruate.
• Irregular menstrual cycles – Research has found that the raw vegan diet is associated with irregular menstrual cycles and an increase in bone fractures.

Tips for Following a Raw Vegan Diet

• Make sure at least 75% of the food you eat is raw or cooked at temperatures below 104–118 °F (40–48 °C).
• Animal products should be avoided entirely.
• Fruits, vegetables, nuts and seeds should be plentiful.
• Grains and legumes can be included but must be soaked or sprouted before consumption.
• Include fermented foods like miso, kimchi and sauerkraut.

Frequently asked questions