Vegan Diet: Healthy Plant-Based Eating Explained

Veganism is a philosophy and way of living that seeks to exclude, as far as possible, all forms of animal exploitation and cruelty. This includes abstaining from the consumption of meat, eggs, dairy products, and any other animal-derived ingredients.

Vegans typically eat fruits, vegetables, beans, grains, nuts, and seeds, and foods made from them. They may also support animal welfare and animal rights, and campaign for these causes.

Veganism is often adopted for ethical, health, or environmental reasons. Ethical vegans believe that all creatures have a right to life and freedom, and view all animals as conscious beings that wish to avoid pain and suffering. Health-conscious people may choose a vegan diet because it is linked to a lower risk of cancer, heart disease, and type 2 diabetes. Environmental vegans focus on conservation, rejecting animal use due to the environmental unsustainability of industrial farming.

Veganism has become increasingly mainstream, with chain restaurants offering vegan items on their menus and supermarkets improving their selection of vegan-processed food.

Health benefits and risks

A vegan diet can be very nutritious and is associated with a wide range of health benefits. However, there are also some potential risks involved.

Health Benefits

Vegan diets are typically rich in nutrients and low in saturated fats. Research suggests that veganism can improve heart health, protect against cancer, and lower the risk of type 2 diabetes.

Heart Health

Well-planned vegan diets tend to include more fresh fruits and vegetables, legumes, fibre, and whole grains than the standard Western diet. As a result, vegans may benefit from up to a 75% lower risk of developing high blood pressure. Several studies have also reported that vegan diets are more effective at reducing blood sugar, LDL (bad) cholesterol, and total cholesterol levels than other diets.

Cancer

According to the World Health Organization, at least one-third of all cancers can be prevented by factors within our control, including diet. A 2017 review found that eating a vegan diet may reduce a person's risk of developing cancer by 15%. This is likely due to the fact that plant foods are high in fibre, vitamins, and phytochemicals, which protect against cancers.

Type 2 Diabetes

Vegan diets are often linked to a reduced risk of type 2 diabetes. A 2019 review linked this effect with eating healthful plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes.

Weight Loss

Vegan diets are also associated with weight loss. Many observational studies suggest that vegans tend to have lower body mass indexes (BMIs) than non-vegans. A small study found that people eating a low-fat, high-fibre vegan diet lost more weight than those eating a conventional low-fat diet.

Kidney Function

A vegan diet may also provide benefits for those with declining kidney function. A 2023 study found that people following a vegan diet had a 31% lower risk of developing chronic kidney disease compared to those following a lacto-ovo vegetarian or omnivorous diet.

Arthritis

A few studies have reported that a vegan diet has positive effects on people with different types of arthritis. One small study found that participants with arthritis who followed a vegan diet reported higher energy levels and better general functioning than those who didn't change their diet.

Alzheimer's Disease

There is limited research on the impact of a vegan diet on Alzheimer's disease. However, one review study suggested that following a plant-based diet may be beneficial for brain health and cognitive function.

Health Risks

While a vegan diet can be very healthy, there are some potential risks and challenges.

Nutrient Deficiencies

One of the main concerns with a vegan diet is the risk of nutrient deficiencies. Vegans need to be mindful of how to obtain certain nutrients that usually come from an omnivorous diet, such as iron, calcium, vitamin B-12, vitamin D, omega-3 fatty acids, zinc, and iodine.

Protein

Another concern is getting enough protein, as meat is a main dietary source. It is important for vegans to intentionally include a variety of plant-based protein sources in their diet to ensure they are getting all the essential amino acids.

Health Conditions

Due to the risk of nutrient deficiencies, a vegan diet may not be suitable for everyone. For example, vegan diets are not recommended for people with osteoporosis, as there is a risk of deficient calcium and vitamin D intake, which are crucial for bone health.

Unhealthy Vegan Foods

It is also important to note that not all vegan foods are healthy. Processed vegan foods, such as vegan ice cream, cookies, and candy, can be high in fat and processed sugars, leading to similar health problems as a meat-based diet.

Supplements

To ensure adequate nutrient intake, vegans may need to take supplements or consume more fortified foods. This is especially important for nutrients like vitamin B-12, vitamin D, iodine, calcium, zinc, and omega-3 fatty acids, which may be lacking in a vegan diet.

Environmental impact

Veganism is a philosophy and way of living that seeks to exclude all forms of animal exploitation and cruelty. This includes abstaining from the consumption of animal products, such as meat, eggs, and dairy, as well as avoiding the use of animal products in clothing, cosmetics, entertainment, and other services.

Veganism has gained traction in recent years, with many people adopting this lifestyle for ethical, health, religious, or environmental reasons. One of the key motivations for choosing a vegan diet is its potential to positively impact the environment. Here are some ways in which veganism can benefit the planet:

• Reduced Greenhouse Gas Emissions: Meat production, especially beef, significantly contributes to greenhouse gas emissions, with livestock making an "unsurpassable contribution" to planet-warming emissions. A shift towards plant-based diets can substantially reduce these emissions. According to the United Nations' Intergovernmental Panel on Climate Change, moving towards diets rich in pulses, nuts, fruits, and vegetables could lead to a notable decrease in greenhouse gases.
• Land and Water Conservation: Animal agriculture is a major driver of land degradation and water usage. As of 2006, 30% of the earth's land mass was used for raising animals for food. By eliminating meat, milk, and eggs from our diets, we can conserve land and water resources. Additionally, it takes about 16 pounds of grain to produce just 1 pound of grain-fed meat, so a plant-based diet is much more land and water-efficient.
• Biodiversity Conservation: The high demand for meat contributes significantly to deforestation and habitat destruction, leading to a loss of biodiversity. By reducing meat consumption, we can help protect natural habitats and ecosystems.
• Sustainable Resource Use: Animal agriculture is an intensive user of resources, including water and fossil fuels. For example, avocado cultivation requires substantial water usage, with a single mature tree needing up to 209 litres of water daily. Plant-based diets reduce the pressure on these resources and promote more sustainable resource use.
• Climate Change Mitigation: According to the United Nations Environment Programme, animal products generally require more resources and cause higher emissions than plant-based alternatives. A global shift towards plant-based diets could significantly reduce greenhouse gas emissions and slow down climate change. Additionally, cattle produce methane as part of their digestive process, which contributes to global warming.
• Reduced Pollution: The production and transportation of animal products can lead to increased pollution. For example, the use of artificial fertilisers in agriculture contributes to greenhouse gas emissions and water pollution. By contrast, plant-based agriculture can reduce pollution levels.
• Energy Conservation: The production of animal-based foods often requires significant energy inputs, such as the energy needed to keep livestock facilities and meat processing plants operational. Vegan diets, by relying primarily on plant-based sources, can help conserve energy.
• Waste Reduction: Animal agriculture generates large amounts of waste, including manure and slaughterhouse by-products, which can pollute water sources and contribute to greenhouse gas emissions. Vegan diets reduce the amount of waste generated and minimise the environmental impact of food production.
• Soil Health: Vegan diets promote sustainable soil management practices. Plant-based agriculture often utilises compost and organic waste as fertiliser, improving soil health and fertility. In contrast, animal agriculture can lead to soil degradation and erosion.
• Conservation of Natural Resources: Veganism encourages the use of renewable and biodegradable resources. For example, vegan leather alternatives are made from materials like cork, pineapple leaves, and mushroom leather. This reduces the exploitation of finite natural resources and promotes the use of sustainable alternatives.

Ethical considerations

Ethical vegans strongly believe that all creatures have a right to life and freedom. They view all animals as conscious beings that, just like humans, wish to avoid pain and suffering. Ethical vegans are opposed to killing an animal in order to eat its flesh or wear its fur or skin. They are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices, such as the small pens or cages that animals typically live in and rarely leave between their birth and slaughter.

Ethical vegans generally believe that animals' milk, eggs, honey, silk, and wool are not for humans to exploit, regardless of the living conditions afforded to the exploited animals. This is why ethical vegans remain opposed to drinking an animal's milk, eating its eggs, or wearing its wool, even in cases where the animals are free-roaming or pasture-fed.

Some vegans choose this lifestyle because they disagree with the treatment of animals in the modern animal farming industry. Others choose veganism to protect the environment, as animal agriculture heavily contributes to greenhouse gas emissions, which cause climate change. According to a 2006 United Nations Food and Agriculture Organization report, around 26% of the planet's terrestrial surface is devoted to livestock grazing.

Veganism is also linked to the concept of ahimsa in Jainism, Hinduism, and Buddhism, which advocates nonviolence towards all living beings.

History of veganism

The concept of veganism, or the avoidance of animal products, can be traced back to ancient Indian and eastern Mediterranean societies. The term "veganism" itself, however, is modern, coined in 1944 by Donald Watson, with the aim of differentiating it from vegetarianism, which accepts the consumption of other animal products such as milk, dairy, and eggs.

Ancient Times

Vegetarianism can be traced back to the Indus Valley civilization in 3300–1300 BCE in the Indian subcontinent, particularly in northern and western ancient India. Early vegetarians included Indian philosophers such as Parshavnatha, Mahavira, Acharya Kundakunda, Umaswati, Samantabhadra, and Valluvar; and Indian emperors Chandragupta Maurya and Ashoka.

In China, the term "Pure Vegan" or "Pure Buddhist" refers to the practice of not consuming meat and can be traced back to before the Western Zhou Dynasty (1027–771 BCE). This concept evolved to include the exclusion of all animal by-products, such as clothing and household items, and extended to doing no harm to all sentient beings, natural habitats, or ecosystems.

In the 5th century BCE, the Greek philosopher and mathematician Pythagoras of Samos promoted benevolence among all species, including humans. Followers of Buddhism, Hinduism, and Jainism also advocated vegetarianism, believing that humans should not inflict pain on other animals.

19th Century

Vegetarianism became a significant movement in 19th-century Britain and the United States. A minority of vegetarians avoided animal food entirely. Notable figures include:

• In 1813, the poet Percy Bysshe Shelley published "A Vindication of Natural Diet", advocating for "abstinence from animal food and spirituous liquors".
• In 1815, London physician William Lambe promoted a "water and vegetable diet" as a cure for various ailments, arguing that animal food was a "habitual irritation".
• Sylvester Graham's meatless Graham diet became popular as a health remedy in the US in the 1830s.
• The first known vegan cookbook was Asenath Nicholson's "Kitchen Philosophy for Vegetarians", published in 1849.

Several vegan communities were also established during this time:

• In Massachusetts, Amos Bronson Alcott, father of the novelist Louisa May Alcott, opened the Temple School in 1834 and Fruitlands in 1844.
• In England, James Pierrepont Greaves founded the Concordium, a vegan community, in 1838.

20th Century

In the 20th century, the consumption of milk and eggs became a battleground, with regular discussions about it in the Vegetarian Messenger, a magazine published by the Vegetarian Society. In 1931, Mahatma Gandhi, a member of the London Vegetarian Society's executive committee, gave a speech arguing that the society ought to promote a meat-free diet as a matter of morality, not health.

In August 1944, several members of the Vegetarian Society requested that a section of its newsletter be devoted to non-dairy vegetarianism. When the request was denied, Donald Watson, secretary of the Leicester branch, started a new newsletter, "The Vegan News", in November 1944. The term "vegan" was invented by Watson and Dorothy Morgan, a schoolteacher he later married. The word is based on the first three and last two letters of "vegetarian", marking, in Watson's words, "the beginning and end of vegetarian".

The first edition of "The Vegan News" attracted more than 100 letters, including one from George Bernard Shaw, who resolved to give up eggs and dairy. The Vegan Society held its first meeting in early November 1944 in London. World Vegan Day is held every 1st of November to mark the founding of the Society.

Types of vegan diets

Veganism is a practice that abstains from the consumption of animal products and the use of animal source foods. A person who practices veganism is known as a vegan.

There are several types of vegans, including:

• Ethical vegans - Vegans who are firmly against animal cruelty and do not want their lives to involve exploiting animals in any way. Ethical vegans believe that killing animals is wrong and make no distinction between different species. They not only abstain from eating animals but also from using any animal products, such as leather, silk, wool, honey, and anything else that might come from an animal.
• Health vegans - Vegans who choose veganism primarily for health reasons. They may believe that a vegan diet can help lower the risk of developing certain diseases or improve their overall health.
• Environmental vegans - Vegans who adopt a vegan diet and lifestyle to reduce their environmental impact. They aim to minimise greenhouse gas emissions, reduce their contribution to deforestation, and lower pollution by not supporting animal agriculture.
• Religious vegans - Vegans who believe that it is wrong to harm animals as a matter of spiritual principle. This includes followers of Jainism, Buddhism, and Hinduism, among other religions.
• Dietary vegans - Vegans who avoid animal products in their diet but may continue to use them in other products, such as clothing and cosmetics.
• Whole-food vegans - Vegans who favour a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• "Junk-food" vegans - Vegans who rely heavily on processed vegan foods such as vegan meats, fries, frozen dinners, and desserts.
• Raw-food vegans - Vegans who eat only raw or minimally cooked foods, typically below 118°F (48°C).
• Low-fat raw-food vegans - Also known as fruitarians, this subset limits high-fat foods and mainly relies on fruit.

Frequently asked questions