Vegan Diet: What's Out And Why It Matters

A vegan diet is one that is based on plants and foods made from plants, including fruits, vegetables, grains, nuts, and seeds. Vegans do not eat any animal foods or animal by-products, such as meat, poultry, fish, dairy, eggs, and honey. This means that a vegan diet excludes many common ingredients and foods, such as mayonnaise (which contains egg yolks), gelatin (derived from animal skin, bones, and connective tissues), and some additives and ingredients derived from animals, like vitamin D3 (often derived from fish oil or sheep's wool) and shellac (a substance secreted by insects, sometimes used on candy or fresh produce).

Meat and meat products

These foods are excluded because vegans aim to avoid all animal products and by-products, and meat falls squarely within this category.

Meat is a source of protein, iron, and vitamin B12, which are essential nutrients. However, vegans can obtain these nutrients from plant-based sources or supplements. For example, good vegan sources of protein include legumes (beans, peas, and lentils), soy products (tofu, tempeh), and whole grains (oats, barley). Iron can be found in leafy green vegetables, and vitamin B12 can be obtained through breakfast cereals, plant-based milk, and nutritional yeast.

By excluding meat and meat products, vegans can also reduce their risk of certain health issues. Research suggests that a plant-based diet can lower the risk of chronic diseases such as coronary heart disease, high blood pressure, and some types of cancer. Additionally, vegans tend to have lower body mass indexes (BMIs) than non-vegans, which may be due to the natural tendency to consume fewer calories on a vegan diet.

Dairy products

Vegans exclude all animal products from their diet, and this means that milk and other dairy products are not consumed. Dairy products are derived from the milk of mammals, such as cows and goats, and so are not considered suitable for vegans.

However, there are many plant-based alternatives to dairy products that vegans can consume. These include plant-based milk, yoghurt, cheese, butter, and ice cream. These alternatives are usually made from nuts, such as cashews and almonds, or from soy and vegetable oil.

It is important to note that some plant-based alternatives may be highly processed and may not be as nutritious as the dairy products they replace. It is recommended that vegans focus on eating whole foods and limit their consumption of processed meat and cheese substitutes.

In addition, some vegans may need to supplement their diet with calcium, vitamin D, and vitamin B12, as these nutrients are commonly found in dairy products and can be lacking in a vegan diet.

Eggs

Spiritual Reasons

The concept of ahimsa, which translates to "do no harm" in Sanskrit, has been central to several religions (Hinduism, Jainism, Ajivikanism, and Buddhism) for millennia. Adherents of these religions avoid eating eggs because, although the egg is not yet sentient, it has the potential to become a sentient being. Pythagoras and his followers in ancient Greece also avoided eating eggs for similar reasons, as they believed in the transmigration of souls.

Health Reasons

Social Justice Reasons

Some vegans see the consumption of eggs as a symbol of the oppressor they fight against. For instance, the egg industry exploits female chickens because only they can produce eggs, just as milk production exploits female cows.

Environmental Reasons

The egg industry is a significant contributor to greenhouse gas emissions, water waste, and water pollution. It is also linked to the current global avian influenza pandemic, as the cramped conditions on egg farms are the perfect environment for the creation of new diseases.

Animal Rights Reasons

The Vegan Society's definition of veganism states that it is a "philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose." Using hens to produce eggs is a violation of their rights and is fundamentally unethical.

Why Vegans Don't Eat Backyard Eggs

Consuming eggs from backyard hens undermines the vegan movement and sends the wrong message to those looking to adopt a vegan lifestyle. It also presents a slippery slope, as it may open the door to debates about the ethical acceptability of other animal-derived products, such as dairy, leather, or fur.

Honey and other bee products

Honey is produced by bees for bees. It is their single source of food during the winter months and is used to feed their offspring. A worker bee will produce just one-twelfth of a teaspoon of honey in her entire one-month lifetime.

Bees collect nectar and pollen from thousands of flowers, flying far from their hive to do so. They then regurgitate the nectar, which is passed from one worker bee to another through their mouths to reduce the nectar's water level. Once the water content drops from 70-80% down to 18%, bacteria and mould cannot grow, and the nectar is transformed into honey. The bees then store the honey in hexagon-shaped honeycomb cells made of wax.

Bees are highly intelligent and cooperative. Research suggests that bees are self-aware and possess a primitive form of consciousness. They are also able to recognise different human faces, process long-term memories while sleeping, and feel a range of emotions, including optimism, playfulness, and fear.

The commercial honey industry has been criticised for its treatment of bees. Beekeepers have been known to kill bees before winter because it is cheaper than feeding them, and they often replace the honey with an inferior sugar substitute that lacks the micronutrients found in honey. This can harm the bees' immune systems and cause genetic mutations that lower their natural defences against pesticides.

In addition to honey, other bee products such as bee pollen, royal jelly, and beeswax are also not vegan. These products are created by bees for their own use and are not intended for human consumption.

There are several vegan alternatives to honey available, including agave syrup, maple syrup, and rice syrup. These alternatives provide the same sweetness and functionality as honey without exploiting bee labour.

Animal-based ingredients and additives

A vegan diet is a plant-based diet that excludes all animal products, including meat, fish, dairy, and even honey. Vegans also avoid animal-based ingredients and additives, which can be found in many processed foods. Here are some common animal-based ingredients and additives that would not be included in a vegan diet:

Dairy Ingredients:

Vegans avoid all dairy products, including milk, yogurt, cheese, butter, cream, and ice cream. This means that dairy ingredients such as whey, casein, and lactose, which are often used in processed foods, are also not included in a vegan diet.

Eggs:

Eggs are not part of a vegan diet, as they are animal products. This includes eggs from chickens, quails, ostriches, and fish. Egg-based ingredients, such as egg white albumen, are also avoided by vegans and found in some processed foods and baked goods.

Gelatin and Isinglass:

Gelatin is a thickening agent derived from the skin, bones, and connective tissues of cows and pigs. It is commonly used in food products, especially desserts and candies. Isinglass is a similar substance derived from fish bladders and often used in beer and wine-making. Vegans avoid both gelatin and isinglass.

Honey and Other Bee Products:

Honey is a sweet substance produced by bees, and vegans avoid it as it is an animal product. Other bee products, such as bee pollen and royal jelly, are also not included in a vegan diet.

Omega-3 Fatty Acids from Fish:

Omega-3 fatty acids are often added to foods as a nutritional supplement. However, most omega-3s come from fish, so vegans should opt for omega-3s derived from algae or other plant-based sources.

Vitamin D3 from Animal Sources:

Vitamin D3 is commonly added to foods as a supplement, but it is usually derived from fish oil or lanolin found in sheep's wool. Vegans should look for vegan sources of Vitamin D3, such as lichen, or opt for Vitamin D2, which is not animal-derived.

Natural Flavorings and Colorings:

Some natural flavorings and colorings are derived from animals. For example, castoreum, a food flavoring, comes from the secretions of beavers' anal scent glands. Cochineal or carmine, a red dye, is made from ground cochineal scale insects. Vegans should be cautious of these and similar ingredients and opt for plant-based alternatives.

L-cysteine:

L-cysteine is an amino acid used as a softening agent in some bakery products, such as bagels and bread. It often comes from poultry feathers, so vegans should be cautious of this ingredient and opt for vegan-friendly alternatives.

In summary, a vegan diet excludes all animal products, including animal-based ingredients and additives. Vegans need to carefully check ingredient lists and be mindful of processed foods, as animal-derived ingredients can be found in unexpected places.

Frequently asked questions