Vegan Diets: Exploring The Diverse Options Available

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

- Ethical Veganism: This is often considered the original form of veganism, with the primary motivation being animal welfare and liberation. Ethical vegans avoid all forms of animal exploitation, including food, clothing, or any other products derived from animals.

- Religious Veganism: Religious vegans adopt a vegan lifestyle due to their spiritual beliefs. For example, followers of Jainism, Buddhism, and some Christians practice veganism as they believe in non-violence and respect for all living beings.

- Environmental Veganism: Environmental vegans, also known as eco-vegans, are motivated by a desire to live a greener and more sustainable lifestyle. They avoid animal products due to their environmental impact and may also make other lifestyle choices to reduce their carbon footprint, such as eating locally grown food and avoiding wasting food.

- Dietary Veganism: Dietary vegans, or health vegans, adopt a vegan diet primarily for health reasons. They may be concerned about weight loss, managing chronic illnesses, or improving their overall health. While some dietary vegans avoid all animal products, others may still use animal-derived products like leather or wool.

- Raw Veganism: Raw vegans consume only raw plant foods, believing that cooking reduces the nutritional value of food. Their diet consists mainly of raw fruits, vegetables, nuts, seeds, and sometimes sprouted grains and legumes.

- High-Protein Veganism: This diet is popular among active individuals and athletes who require more protein to support muscle growth and repair. It focuses on legumes, soy products, peanuts, quinoa, and plant-based protein supplements.

- Low-Carb Veganism: A low-carb vegan diet can be challenging due to the high carbohydrate content of many plant-based foods. However, it is possible by including non-starchy vegetables, high-fat fruits like avocados, low-sugar fruits, and healthy oils like olive and avocado oil.

These are just a few examples of the different types of vegan diets, and there are many variations and combinations that individuals may choose to follow based on their personal beliefs, health, and environmental concerns.

Characteristics of Vegan Diets

Ethical veganism

The ethical vegan philosophy is deeply rooted in the concept of 'biological altruism', which is observed in nature across different levels of organisation. This concept is manifested in societies where individuals avoid harming each other due to shared genes and in organisms that avoid conflict with members of other populations or species to prevent mutual harm. The idea of 'doing no harm' has been articulated in various philosophies and religions throughout history, such as the ancient Indian concept of 'ahimsa', which translates to 'non-harming' or 'non-violence'.

While ethical vegans are primarily motivated by animal welfare, their choices also have positive environmental and health impacts. Research shows that a vegan diet has much less impact on Earth's climate than a diet that includes animal products. Additionally, a well-planned vegan diet can provide all the nutrients necessary for a healthy life, reducing the risk of certain diseases.

Religious veganism

The most common type of religious veganism is Jainism, which originated in India. Jains believe that all living beings have a soul and that we must respect all life. As such, Jains are strict vegetarians, and many also choose to live a vegan lifestyle to avoid harming any animals. Jainism is based on the principle of nonviolence (ahimsa) and the belief that all sentient beings are equal. Jains try to avoid unnecessary injury to plants and minuscule organisms, and they do not practice animal sacrifice.

Other types of religious veganism include Buddhist veganism and Rastafarian veganism. Some Buddhists adopt a vegan diet because they believe that the Buddha's teaching of 'Do Not Kill' or 'Do no harm' extends to animals. In Thailand, Jainism is widespread, and there is an annual vegetarian festival that features strictly vegan food. Additionally, some Hindus observe a vegan diet due to religion, abstaining from eating meat on certain days of the week and during religious ceremonies.

While veganism is not considered a religion in itself, it is often seen as a spiritual path that positively transforms individuals and society. Veganism is the core spiritual teaching and ethical principle of all world religions. It is a practice, a moral statement, a way of living, an aspiration, and, for some, a religion.

Environmental veganism

Environmental vegans, also known as eco-vegans or sustainable vegans, adopt this lifestyle to minimise their negative impact on the planet. They avoid foods that require a lot of resources to produce, such as meat and dairy.

According to a 2020 study from IDTechEx, the meat industry is highly unsustainable. Animal livestock occupies excessive land, accounting for about 14.5% of global greenhouse gas emissions. Despite only 17% of calorie consumption coming from animals, they use a whopping 77% of agricultural territory.

Environmental vegans also try to eat locally grown food and avoid wasting food. They may also choose to live a low-impact lifestyle, for example, by cycling or walking instead of driving.

Environmental vegans believe that veganism can help protect the planet. Research shows that a vegan diet has much less impact on Earth's climate than one that includes animal products.

However, some scientists argue that veganism might not be the most sustainable diet. For example, soybeans used in tofu and tempeh products in the US are largely imported from India, where soybean production contributes to deforestation and habitat loss. Similarly, palm oil, a vegan substitute for butter or lard, is often imported from countries like Indonesia, Malaysia, Thailand and Nigeria, where local ecosystems have been devastated by deforestation.

Dietary veganism

Research has shown that a plant-based diet can improve health and reduce the risk of many diseases. A balanced vegan diet can provide all the nutrients needed to be healthy. For example, plant-based diets have been shown to lower blood pressure, cholesterol levels, and the risk of heart disease. They are also typically richer in vitamins, minerals, and antioxidants than other diets.

However, it is important to note that not all plant-based diets are healthy. For example, a diet that consists mainly of processed foods such as white bread and French fries would not be considered a healthy plant-based diet.

Dietary vegans may still choose to use animal-derived products like leather, wool, or silk, and may not boycott zoos, cosmetics tested on animals, and other activities that are harmful to animals. Their primary focus is on health and nutrition rather than animal welfare or the environment, although these usually become additional motivations.

There are several specific dietary vegan diets, including:

• Raw vegan diet: Raw vegans eat only raw plant foods, including uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods.
• Vegan keto diet: The keto diet is a very low-carb, high-fat, moderate-protein diet that can be adapted for veganism by focusing on high-fat vegan foods like avocados, nuts, seeds, and coconut and olive oils.
• High-protein vegan diet: A high-protein vegan diet focuses on legumes, soy products, peanuts, seitan, quinoa, oats, chia seeds, and protein powder.
• Whole food plant-based diet: This diet consists of the five main food groups: fruits, vegetables, whole grains, legumes, nuts, and seeds, and typically refrains from refined foods like sugar, white bread, and fried food.
• Low-carb vegan diet: Plant foods are often higher in carbohydrates than animal foods, so a low-carb vegan diet can be challenging but is still possible by including non-starchy vegetables, high-fat fruits, low-sugar fruits, and oils.

Whole food plant-based veganism

Whole-food, plant-based veganism is centred on whole, unrefined, or minimally refined plant foods. It excludes or minimises meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil. Those eating this way will consume mainly fruits, vegetables (including tubers and starchy vegetables), whole grains, and legumes.

The "whole-food" part of "whole-food, plant-based" has become increasingly relevant as highly processed vegan foods have become more widely available, making it possible to eat a vegan diet while eating very few whole plant foods.

The term "plant-based" was introduced by Dr T. Colin Campbell in the 1980s to refer to a low-fat, high-fibre, vegetable-based diet that focused on health and not ethics. A few years later, he appended the "whole-food" modifier to clarify that it was whole plant foods, not isolated nutrients, that had health-promoting effects.

The whole-food, plant-based diet is what is advocated by Forks Over Knives, which distinguishes it from a vegan diet, which simply excludes all animal products. It is possible to be both whole-food, plant-based and vegan. Many people adopt a whole-food, plant-based diet and, after experiencing dramatic health benefits, become interested in other reasons for avoiding animal products, such as the environmental impact and ethical issues surrounding factory farming.

Some people who are vegan for ethical or environmental reasons may also adopt a whole-food, plant-based diet to achieve their health goals.

Frequently asked questions