Vegan Diet: What It Is And How To Start

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, eggs, and dairy. Vegans also avoid using animal products in clothing, cosmetics, and other items. People choose to follow a vegan diet for ethical, health, or environmental reasons. Ethical vegans believe that all creatures have a right to life and freedom and oppose the killing of animals for food or the use of animal products such as leather. Health-conscious vegans note that vegan diets are often linked to a lower risk of developing or dying prematurely from cancer, heart disease, and type 2 diabetes. Environmental vegans focus on the impact of animal agriculture on the environment, arguing that it is unsustainable and contributes significantly to greenhouse gas emissions.

What do vegans eat?

Vegans eat a variety of foods. They typically replace meat, eggs, and dairy with a variety of plant-based alternatives, which provides versatility to a vegan diet.

Vegan diets are made up of only plant-based foods. This type of diet includes fruits, vegetables, soy, legumes, nuts and nut butters, plant-based dairy alternatives, sprouted or fermented plant foods, and whole grains.

• Beans, peas, and lentils: such as red, brown, or green lentils; chickpeas; split peas; black-eyed peas; black beans; white beans; and kidney beans
• Soy products: such as fortified soy milk, soybeans, and products made from them, such as tofu, tempeh, and natto
• Nuts: such as peanuts, almonds, cashews, and their butters
• Seeds: such as sunflower seeds, sesame seeds, and their butters, as well as flaxseed, hemp seeds, and chia seeds
• Whole grains: such as quinoa, whole wheat, whole oats, and whole grain brown or wild rice, as well as products made from these foods, such as whole grain bread, crackers, and pasta
• Starchy vegetables: such as potatoes, sweet potatoes, corn, squash, beets, and turnips
• Non-starchy vegetables: such as broccoli, cabbage, asparagus, radishes, and leafy greens; these may be raw, frozen, canned, dried, or pureed
• Fruit: such as apples, pears, bananas, berries, mango, pineapple, oranges, and tangerines; these may be purchased fresh, frozen, canned, dried, or pureed
• Other plant-based foods: such as algae, nutritional yeast, fortified plant milks and yogurts, and maple syrup

There are a few nutrients that individuals following a vegan diet should be mindful to get enough of, including vitamin B12, calcium, iron, and certain omega-3 fatty acids.

Vitamin B12 is important for metabolism, heart, nerve, and muscle health and it's mostly found in animal products. Those following a vegan diet should opt for foods fortified with B12.

Calcium is essential for dental, nerve, bone, and muscle health and it is best absorbed with vitamin D. This nutrient is found predominantly in dairy foods and in lesser amounts in leafy greens like kale and broccoli. It is also found in fortified foods, such as tofu, bread, and plant-based dairy alternatives.

Iron is a vital component of metabolism and heart health. It is found mostly in animal foods. Although fortified whole grains, beans, lentils, spinach, and other plant-based foods provide iron, it's in the form of non-heme iron, which is not as bioavailable as the heme iron found in animal foods.

Omega-3 fatty acids are a type of polyunsaturated fat shown to support cardiovascular health. ALA is found in plant sources like flaxseed, chia seeds, and walnuts, but EPA and DHA are found mainly in animal foods with the exception of some marine plant sources. ALA is converted by our bodies into EPA and DHA, but only in small quantities. Vegan options for EPA and DHA are microalgae and seaweed food products or supplements.

What don't vegans eat?

Vegans do not eat any foods that come from animals, including meat, poultry, fish, eggs, dairy products, and honey. This means that vegans avoid eating beef, pork, lamb, chicken, duck, fish, shellfish, milk, cream, ice cream, and other dairy products. They also do not eat eggs, including whole eggs and foods that contain them, such as bakery products and mayonnaise. In addition, vegans avoid other animal-derived ingredients such as honey, albumin, casein, carmine, gelatin, pepsin, shellac, isinglass, and whey.

Some less well-known animal-based ingredients that vegans avoid include vitamin D3 derived from fish and omega-3 fatty acids derived from fish. Vitamin D3 is often added to breakfast cereals and orange juice, so vegans need to check the source of these nutrients in fortified foods.

Vegans also typically avoid wearing or purchasing clothing or household items made from animal products, such as leather, wool, fur, and silk. They may also choose not to visit zoos, circuses, or animal petting farms, and instead support animal sanctuaries.

It is important to note that there are different types of vegans, and some may be more strict than others in avoiding animal products. For example, "dietary vegans" focus on following a plant-based diet and may still use animal products in other aspects of their lives, such as clothing or cosmetics. On the other hand, "ethical vegans" strive to exclude all forms of animal exploitation and cruelty, not only in their diet but also in their clothing, cosmetics, and leisure activities.

What are the health benefits of a vegan diet?

A vegan diet is a plant-based diet that includes vegetables, grains, nuts, seeds, and fruits. Vegans do not eat foods that come from animals, including meat and meat-derived products like gelatine and rennet, as well as fish, shellfish, dairy, eggs, and honey.

There are several health benefits to a vegan diet. Firstly, it may support weight loss. A US study comparing the nutritional quality of a number of diets showed that a balanced vegan diet has the lowest total energy intake, a better fat profile, and the highest dietary fibre levels when compared to omnivore and lacto-ovo-vegetarian diets. A greater fibre intake means meals are more satiating, making you less likely to snack and potentially better connects you with your hunger signals. Other studies support the fact that, in general, vegans tend to be thinner and have lower body mass indexes (BMIs).

Secondly, a vegan diet may support heart health. Enjoying a diet packed with vegan-friendly foods such as wholegrains, legumes, fruit and vegetables is associated with a lower risk of heart disease and stroke. Following a vegan diet is also associated with lower blood pressure and better cholesterol management.

Thirdly, a vegan diet may support blood sugar balance. People who adopt a vegan diet tend to have higher insulin sensitivity and lower blood sugar levels and, as a result, a reduced risk of developing type 2 diabetes. This is partly because a wholefood vegan diet tends to supply plenty of lower glycaemic index (GI) foods that are rich in dietary fibre.

Fourthly, a vegan diet may reduce the risk of certain cancers. Eating more plant-based foods, including legumes, fruit, and vegetables, and cutting your intake of smoked or processed red meats has been shown to reduce cancer risk. Studies examining the impact of plant-based diets appear to show that the best outcome for all-cancer risk is achieved from a well-balanced vegan diet.

Fifthly, a vegan diet may be beneficial for gut health. Research suggests that by eating a varied plant-based diet, we can make positive and rapid changes to our gut microbiome, encouraging the beneficial microbes to flourish and increasing the different types of microbes that live there.

Finally, a vegan diet may be anti-inflammatory. A diet rich in antioxidant-rich whole foods, including a varied and plentiful supply of fruit and vegetables, combined with fewer trigger foods may decrease inflammatory reactions such as those seen in conditions like rheumatoid arthritis and osteoarthritis.

What are the potential health risks of a vegan diet?

A vegan diet is a plant-based diet that includes fruits, vegetables, beans, grains, nuts, and seeds. Vegans do not eat animal products, including meat, dairy, eggs, and honey.

A well-planned vegan diet can provide all the nutrients required to be healthy. However, there are some potential health risks associated with a vegan diet. Here are some of the critical health risks associated with a vegan diet:

• Vitamin B12 Deficiency: Vitamin B12 is commonly found in animal products such as red meat, eggs, and milk, which are excluded from a vegan diet. This vitamin is crucial for normal brain function, red blood cell production, and cellular growth. A deficiency can lead to anemia, gastritis, stroke, Crohn's disease, and Celiac disease.
• Anemia: Vegans may develop anemia due to iron deficiency or a lack of adequate vitamin B12 and folate, which are essential for red blood cell production. Anemia can cause irregular heartbeats and disrupt organ functions due to lack of oxygen.
• Leaky Gut Syndrome: Legumes, a common source of protein in vegan diets, contain antinutrients that can decrease nutrient absorption and contribute to intestinal hyperpermeability, leading to leaky gut syndrome.
• Mental Health Issues: A vegan diet may impact mental health due to shortages in brain chemicals like serotonin, dopamine, and norepinephrine. A lack of omega-3 fatty acids, folates, vitamin B12, zinc, calcium, iodine, and iron can trigger symptoms of depression.
• Hormonal Imbalance: Soy products, a common source of protein for vegans, contain phytoestrogens, which can disrupt hormone levels and act as endocrine disruptors.
• Nutrient Deficiencies: Vegans may experience deficiencies in protein, calcium, omega-3 fatty acids, zinc, and other nutrients if their diet is not carefully planned. These deficiencies can have various adverse health effects.

Why do people choose a vegan diet?

There are many reasons why people choose a vegan diet. Here are some of the most common motivations:

Animal Welfare and Ethical Concerns

For many people, the key factor in their decision to go vegan is the belief that all sentient creatures have a right to life and freedom, and that killing animals to eat is wrong. This often stems from an emotional attachment to animals, and the view that exploiting another being for human ends is unacceptable. The suffering and slaughter of animals in the dairy and egg industries are also a concern for vegans, who believe that these industries cause unnecessary harm and contribute to cruel and inhumane factory farming practices.

Environmental Impact

The environmental impact of animal agriculture is a significant concern for many vegans. Animal agriculture is a major contributor to deforestation, habitat loss, species extinction, and water usage. It is also a significant source of greenhouse gas emissions, with some studies suggesting that if everyone on the planet went vegan, greenhouse gas emissions would drop by 2.6%. Additionally, the vast amount of grain feed required for meat production contributes to developing world malnutrition by encouraging impoverished populations to grow cash crops for animal feed instead of food for themselves.

Health Benefits

Vegan diets are often associated with improved health outcomes, including lower blood pressure and cholesterol, and reduced risk of heart disease, type 2 diabetes, and certain types of cancer. Plant-based diets are also recommended by health experts for people with existing health conditions such as heart problems and high blood pressure. However, it is important to note that a vegan diet does not automatically guarantee good health, and it is still possible to be overweight or malnourished while following a vegan diet.

Personal Autonomy and Social Influence

For some people, choosing a vegan diet is about asserting personal autonomy and challenging the status quo. Social media and celebrity endorsements have also played a significant role in the increasing popularity of veganism, with online communities and influencers making it easier to connect with other vegans and access vegan recipes and products.

Scientific Evidence

The impact of food choices on the world has become increasingly apparent in recent times, with scientific evidence highlighting the extent of the impact of animal agriculture on the environment, animal welfare, and human health. This evidence has encouraged people to make dietary changes, such as adopting a vegan diet, to help address these issues.

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