Vegan Diet: What It Is And How To Start

Veganism is a lifestyle and way of living that seeks to exclude all forms of animal exploitation and cruelty. Vegans typically follow a plant-based diet, refraining from eating meat, dairy, eggs, or any other products of animal origin. They may also avoid purchasing items made from animal products, such as leather furniture or wool coats. The term vegan was coined in 1944 by Donald Watson, who differentiated it from vegetarianism, which accepts the consumption of dairy products and eggs. People may choose to adopt a vegan lifestyle for ethical, health, or environmental reasons.

The health benefits of a vegan diet

A vegan diet is based on plants and foods made from plants, including fruits, vegetables, grains, nuts, and seeds. Vegans do not eat any animal foods, including meat, fish, dairy, eggs, and honey.

A vegan diet can be very healthy, offering a range of health benefits. Firstly, it can help with weight loss. Many studies suggest that vegans tend to be thinner and have lower body mass indexes (BMIs) than non-vegans. A small study found that people eating a low-fat, high-fiber vegan diet lost more weight over 16 weeks than those eating a conventional low-fat diet.

Secondly, a vegan diet can help maintain heart health and lower the risk of heart disease. Well-planned vegan diets include plenty of whole grains and nuts, which are good for the heart. Observational studies comparing vegans with vegetarians and non-vegetarians report that vegans may benefit from a much lower risk of developing high blood pressure and dying from heart disease.

Thirdly, a vegan diet may offer some protection against type 2 diabetes. A recent meta-analysis found that those most closely following plant-based diets had a 23% lower risk of developing type 2 diabetes. Additionally, vegans tend to have lower blood sugar levels and higher insulin sensitivity.

Fourthly, a vegan diet may help reduce the risk of certain types of cancer, particularly colorectal cancer. Vegans generally eat more legumes, fruits, and vegetables than non-vegans, which may explain why a 2017 study found that vegans may benefit from a 15% lower risk of developing cancer.

Finally, a vegan diet can be high in iron, although the form of iron found in plant-based foods is not as easily absorbed by the body as the form found in animal foods. Good sources of iron for vegans include wholemeal bread, breakfast cereals fortified with iron, dark green leafy vegetables, and dried fruits.

However, it is important to note that a vegan diet can also lead to nutrient deficiencies if not properly planned. For example, vegans may need to supplement their diet with vitamin B12, as it is difficult to obtain sufficient amounts from plants. Additionally, a vegan diet may be lower in calcium, vitamin D, omega-3 fatty acids, zinc, and protein. Overall, a well-planned vegan diet can be a very healthy choice and provide all the nutrients needed to maintain good health.

The environmental impact of veganism

Veganism is a practice that involves abstaining from the use of animal products and the consumption of animal-based foods. Vegans do not eat meat, eggs, dairy products, or honey. Instead, they consume plant-based foods such as fruits, vegetables, grains, nuts, and seeds.

Veganism has gained traction in recent years, with about 3% of Americans following a vegan diet. Some people adopt veganism for health benefits, while others are motivated by ethical concerns, such as reducing animal deaths and minimizing ecological footprints.

Environmental Impact of Veganism

Veganism has a significantly lower environmental impact compared to diets that include animal products. Here are some key aspects of this impact:

• Greenhouse Gas Emissions: Vegan diets produce substantially lower greenhouse gas emissions. A study of dietary patterns in the UK found that vegan diets had 25.1% of the greenhouse gas emissions associated with high meat-eater diets (≥100g of meat consumed per day). This difference is mainly due to the lower methane (CH4) and nitrous oxide (N2O) emissions associated with plant-based diets.
• Land Use: Vegan diets require much less land compared to meat-rich diets. The same UK study showed that vegan diets had 25.1% of the land use associated with high meat-eater diets. This is because animal-based agriculture requires more land for grazing and feed crop cultivation.
• Water Use: Vegan diets also result in significantly reduced water use. The UK study revealed that vegan diets used 46.4% of the water required by high meat-eater diets. This is due to the water-intensive nature of animal agriculture, especially beef production.
• Eutrophication: Vegan diets contribute less to eutrophication, the dense growth of algae and plants due to excess nutrients in water bodies. The UK study found that vegan diets had 27.0% of the eutrophication impact of high meat-eater diets. This is because animal agriculture, particularly livestock manure and fertilizer use, is a major source of nutrient runoff into waterways.
• Biodiversity Loss: Vegan diets help reduce biodiversity loss. The UK study estimated that vegan diets had 34.3% of the biodiversity impact of high meat-eater diets. This is because animal agriculture, especially livestock grazing and feed crop cultivation, leads to habitat destruction and fragmentation.
• Overall Environmental Footprint: A shift towards plant-based diets can substantially reduce the environmental footprint of the food system. A global analysis found that vegan diets had one-fourth the climate impact of meat-heavy diets. Additionally, a study in France showed that vegan diets had 24.5% of the greenhouse gas emissions and 35.6% of the land use of meat-eater diets.

The ethics of veganism

Veganism is a 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, fish, eggs, milk, dairy products, and honey, and the use of animal products in clothing and other items, such as leather, wool, fur, cosmetics, and some medicines.

Veganism also extends beyond food choices to other lifestyle choices. For example, vegans may choose to visit animal sanctuaries instead of zoos or circuses, and may avoid purchasing items made from animal products, such as wool coats, leather furniture, or down pillows and comforters.

Veganism is often chosen for health reasons, as diets high in meat, especially red meat, have been linked to cancer, heart disease, and type 2 diabetes. In contrast, plant-based diets have been linked to a lower risk of developing or prematurely dying from these diseases. A vegan diet can also help minimize the side effects linked to the antibiotics and hormones used in modern animal agriculture.

Additionally, veganism is often a choice made to protect the environment. Animal agriculture heavily contributes to greenhouse gas emissions, which cause climate change. Ruminant animals, such as cattle, sheep, and goats, emit the largest amount of greenhouse gases per gram of protein they deliver. Therefore, diets that reduce or eliminate animal products can significantly reduce greenhouse gas emissions.

In conclusion, the ethics of veganism are based on a belief in the rights of animals and a desire to reduce animal suffering, as well as concerns for personal health and the health of the planet.

What foods vegans eat

Vegans eat a variety of foods, including fruits, vegetables, legumes, nuts, grains, and mushrooms. A vegan diet is based on plants and foods made from plants.

Beans, Peas, and Legumes

Chickpeas, split peas, black-eyed peas, black beans, white beans, kidney beans, and lentils are all part of a vegan diet.

Soy Products

Fortified soy milk, soybeans, tofu, tempeh, and natto are common soy-based foods that vegans consume.

Nuts and Nut Butters

Peanuts, almonds, cashews, and other nuts, as well as their butter forms, are enjoyed by vegans.

Seeds and Seed Butters

Sunflower seeds, sesame seeds, flax seeds, hemp seeds, and chia seeds are all part of a vegan diet, along with their butter forms.

Whole Grains

Quinoa, whole wheat, whole oats, brown or wild rice, and products made from these grains, such as bread, crackers, and pasta, are vegan-friendly.

Starchy Vegetables

Potatoes, sweet potatoes, corn, squash, beets, and turnips are examples of starchy vegetables that vegans can eat.

Non-starchy Vegetables

Broccoli, cabbage, asparagus, radishes, and leafy greens are non-starchy vegetables that can be consumed raw, frozen, canned, dried, or pureed.

Fruits

Fruits such as apples, pears, bananas, berries, mangoes, pineapples, oranges, and tangerines can be enjoyed fresh, frozen, canned, dried, or pureed.

Fortified Plant-Based Alternatives

Fortified plant-based milk, yoghurt, and cheese made from nuts, soy, or other plant bases are popular among vegans. Additionally, vegans can consume nutritional yeast, maple syrup, and other plant-based alternatives to honey.

Fermented Foods

Fermented foods like tempeh, miso, kimchi, and sauerkraut are also part of a vegan diet.

Vegan Versions of Familiar Foods

Vegans can enjoy vegan hot dogs, ice cream, cheese, non-dairy yoghurt, vegan mayonnaise, veggie burgers, and vegan chicken recipes.

Baked Goods

Most bread is vegan, and vegans can also bake their own treats using plant-based milk, yoghurt, cream, and egg replacements such as flax seeds or chia seeds.

What foods vegans avoid

Vegans avoid all foods of animal origin. This means that meat, fish, eggs, dairy, and other animal-derived products are off the menu.

• Meat and fish: Vegans do not eat beef, chicken, duck, fish, or shellfish.
• Eggs: Vegans avoid whole eggs and foods that contain them, such as bakery products.
• Dairy: Vegans do not consume milk, cheese, butter, cream, or other foods made using these ingredients.
• Honey: Even though it is produced by bees, vegans do not consume honey because it is an animal-derived product.
• Other animal-derived ingredients: These include albumin, casein, carmine, gelatin, pepsin, shellac, isinglass, and whey. Some of these ingredients may be less familiar, but they are commonly found in processed foods. For example, whey is often found in protein powders and supplements, while gelatin is used as a thickening agent in many desserts and sweets.

It is important to note that there are varying degrees of veganism, and some people may be more strict than others in avoiding certain ingredients. Checking food labels is generally the best way to determine whether a food contains animal-derived ingredients. Additionally, many vegan foods are now labelled as such, making it easier to identify them when shopping.

Frequently asked questions