Vegan Diets: What's Out And Why?

Vegans avoid all animal products, including meat, seafood, dairy, eggs, and honey. This means that a vegan diet is based on plants, such as vegetables, grains, nuts, fruits, and foods made from plants. While vegan diets can be healthy, it is important to ensure that they are well-planned to include all the essential nutrients. Some nutrients that are typically found in animal products can be harder to obtain on a vegan diet, such as protein, calcium, vitamin B12, and vitamin D. However, with good planning and an understanding of a healthy, balanced vegan diet, one can obtain all the necessary nutrients.

Meat and fish

Meat is considered any flesh that is eaten from animals, including red meat (beef, pork, and lamb) and poultry (chicken and duck). A vegan diet excludes all meat because it comes from animals.

Fish is also not included in a vegan diet. Fish are animals that live in water, and vegans avoid eating them as they are still animal products. This means that seafood, such as crabs, clams, and mussels, is not part of a vegan diet.

Some people who follow a vegan diet may choose to include fish in their meals. For example, a "pescatarian" diet includes plant-based foods but also allows for fish to be eaten. However, a fully vegan diet does not include fish.

The decision to exclude meat and fish from a vegan diet is based on the desire to avoid harming animals and protect them. Additionally, research shows that a vegan diet has a much lower impact on the Earth's climate than a diet that includes animal products.

Excluding meat and fish from a vegan diet can also have health benefits. Eating too much red meat and processed meat has been linked to an increased risk of cancer. A plant-based diet, on the other hand, can provide all the necessary nutrients and has been shown to lower the risk of certain diseases. For example, one study found that men who followed a vegan diet had a 35% lower risk of prostate cancer than those who consumed animal products.

In summary, meat and fish are not part of a vegan diet because vegans choose to avoid all animal products, including those that come from land and water animals. This decision is often based on ethical and environmental concerns, as well as the potential health benefits associated with a plant-based diet.

Eggs and dairy

Eggs

Eggs are not considered vegan because their production and consumption involve the harm and exploitation of animals. While some may argue for the existence of more ethical ways of sourcing eggs, such as from backyard or rescue hens, the overarching consensus is that eggs do not align with the values and principles of veganism.

#### Where do eggs come from?

The high demand for eggs often results in intensive farming practices that prioritize profit over the welfare of hens. Male chicks, for example, are often culled as they do not lay eggs and are not typically bred for meat production. Even in cases of pampered rescue hens, human intervention and selective breeding have led to hens laying far more eggs than is natural for them, impacting their health.

#### Ethical considerations

From a spiritual perspective, some religions such as Jainism and Hinduism avoid eggs as they believe that consuming an egg harms a sentient being or has the potential to grow into one. Pythagoreans also avoided eggs, believing in the transmigration of souls. Social justice vegans may view the consumption of eggs as a symbol of the oppressor and a form of female exploitation, as only female chickens produce eggs.

#### Health considerations

Eggs are high in cholesterol and saturated fat, contributing to an increased risk of heart disease and strokes. They have also been linked to a higher risk of diabetes and are a common source of food poisoning, including salmonellosis.

Dairy

Dairy products are not considered vegan as they are derived from animals, specifically milk-producing mammals like cows, goats, and sheep.

#### Ethical considerations

The dairy industry involves the exploitation of female mammals, as they are continuously impregnated and separated from their calves to facilitate uninterrupted milk production. This practice can be seen as a form of female exploitation and a symbol of colonial oppression.

#### Health considerations

Dairy products contain many unsaturated fats that can cause inflammation and obesity. They also contain cancer-causing components, cholesterol, hormones, antibiotics, heavy metals, and toxins due to farming practices.

In summary, eggs and dairy are excluded from a vegan diet due to ethical and health considerations. Vegan alternatives are available and can provide similar flavours, textures, and nutritional content.

Honey and other bee products

Honey is a food substance that many are surprised to learn is not vegan-friendly. This is because honey is produced through the labour of bees, which makes it an animal product and therefore not vegan. Honey is a bee's single source of food during the winter months and serves as food for their offspring.

Bees collect nectar and pollen from flowering plants to make honey, which is then stored inside the hive. A honeybee will visit up to 1,500 flowers to collect enough nectar to fill its stomach. When it returns to the hive, the bee regurgitates and chews the nectar, turning it from complex to simple sugars. They repeat this process thousands of times throughout the spring and summer.

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 emotions such as optimism, playfulness, and fear.

In addition to honey, bees also produce beeswax and royal jelly. Beeswax is used to create honeycomb, which houses the eggs and developing bees, along with honey and pollen. Royal jelly, also called "bee milk," is a substance similar to gelatin and is sometimes found in non-vegan cosmetics. It is harvested from the glands of queen honeybees and is considered the most cruelly produced bee-derived product, as it can only be produced on an industrial scale by bees treated purely as royal jelly machines.

The consumption of honey and other bee products by humans has led to the exploitation and decline of bee populations. Beekeepers often use inhumane methods to ensure their safety and meet production quotas, such as cutting off the queen bee's wings or killing drones to extract semen. Additionally, the honey industry replaces the honey they remove with a sugar water substitute that lacks the nutrients, fats, and vitamins that bees need to be healthy. As a result, bees overwork themselves to replace the missing honey, which can lead to Colony Collapse Disorder (CCD), where adult bees abandon their hives and eventually die.

To protect bee populations and avoid exploiting their labour, vegans choose to avoid honey and other bee products. Instead, they opt for plant-based alternatives, such as maple syrup, agave nectar, rice syrup, and vegan honey made from apples or other plant-based sources. These substitutes can be used as sweeteners in beverages, baking, and other food preparations without compromising the vegan lifestyle.

Animal-derived ingredients and additives

Additives

Some food additives are derived from animal products. Examples include E120, E322, E422, E471, E542, E631, E901, and E904.

Colouring

Cochineal or carmine is a natural dye used to give many food products a red colour. It is made from ground cochineal scale insects.

Thickening Agents

Gelatin is a thickening agent derived from the skin, bones, and connective tissues of cows and pigs. Isinglass is a similar substance derived from fish bladders and is often used in the making of beer or wine.

Flavourings

Some natural flavourings are animal-based. For example, castoreum is a food flavouring that comes from the secretions of beavers' anal scent glands.

Fatty Acids

Omega-3 fatty acids are often derived from fish. However, omega-3s derived from algae are vegan alternatives.

Glazes and Coatings

Shellac is a substance secreted by the female lac insect, sometimes used as a glaze for candy or a wax coating for fresh produce.

Vitamins

Most vitamin D3 is derived from fish oil or the lanolin found in sheep's wool. Vitamin D2 and D3 from lichen are vegan alternatives.

Dairy Ingredients

Whey, casein, and lactose are all derived from dairy.

Vegan junk food

Veganism is a way of living that seeks to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. Vegans do not eat any animal foods, including meat, seafood, dairy, eggs, and sometimes honey and gelatin.

Savory

• Cheesy Vegan Popcorn: A classic savory snack made without dairy, using vegan butter, nutritional yeast, and smoked paprika to achieve that irresistible cheesy flavor.
• Greek Loaded Fries with Feta and Salad: Oven-baked crinkle-cut fries topped with Mediterranean-inspired ingredients like black olives, fresh parsley, vegan feta cheese, and a garlicky yogurt dip.
• Fully Loaded Black Bean Nachos: A healthy spin on classic nachos, featuring a zesty black bean mix, vegan cheddar cheese, homemade salsa, and vegan sour cream.
• Vegan Arancini (Fried Rice Balls): These Italian treats are stuffed with warm, gooey vegan mozzarella and shallow-fried to perfection. Serve them with a mouthwatering arrabbiata sauce.
• Vegan Chicken Nuggets: Comforting and firm, these chicken-less nuggets are made with chickpeas and tofu, providing a serious protein boost.
• Cheesy "Everything Bagel" Dogs: Celebrate National Hot Dog Day with these super easy-to-make bagel dogs, seasoned with everything bagel spices and loaded with cheesy goodness.
• Vegan Cauliflower Gyros: A flavorful and healthy shareable meal, featuring roasted cauliflower, Greek spices, creamy dairy-free tzatziki, and fresh crisp veggies wrapped in warm flatbread.
• Vegan Tacos: Experiment with different fillings for your tacos, such as soy strips cooked in homemade BBQ sauce, avocado cream, corn, and parsley.
• Vegan Crunchwrap Supreme: Enjoy the comfort of your favorite fast food without the guilt of animal cruelty. This wrap is loaded with vegan nacho cheese sauce, homemade vegan taco meat, sour cream, and guacamole.
• Vegan Chicken & Waffles: A vegan take on a classic dish, this version retains the flavors and textures of the traditional recipe, making it a favorite among vegans and non-vegans alike.
• Vegan Rabokki (Ramen Tteokbokki): Upgrade your instant ramen by adding chewy rice cakes, mushrooms, and veggies in a spicy, umami-rich sauce for a comforting and easy dish.

Sweet

• Vegan Fried Oreos: Take Oreos, or any other vegan chocolate sandwich cookie, roll them in batter, and deep fry for an indulgent treat.
• Vegan Homemade Ferrero Rocher: With a secret ingredient of avocado, this copycat recipe provides a healthy and delicious treat without the need for high-calorie ingredients.
• Easy Caramel Popcorn Cupcakes: These cupcakes are a sweet delight with a gooey caramel sauce core, a swirl of Swiss meringue buttercream, and a topping of caramel-coated popcorn.
• Baked Apple Pie Spring Rolls: A healthier spin on traditional dessert rolls, these vegan spring rolls are made with apple pie-inspired fillings and served with non-dairy ice cream.
• Vegan Old Fashioned Donuts: Bring back the old-fashioned, cakey donuts with a thin sugary glaze. The best part about making them at home is that you get to keep the holes!
• Wendy's Frosty Copycat Recipe: Cool off with this creamy, chocolatey vegan frosty made with just 2 ingredients and ready in just a few minutes.

Frequently asked questions