Vegans: Who Adopts This Lifestyle And Why?

A vegan diet is a stricter version of vegetarianism, where not only meat, poultry, and fish are excluded, but also dairy, eggs, and any other ingredients derived from animals. The diet is based on plants, including vegetables, grains, nuts, and fruits.

A survey by meal box delivery company Green Chef found that Britons over the age of 55 are more likely to follow a vegan or vegetarian diet compared to younger generations. About 3% of Americans follow a vegan diet, with reasons ranging from health benefits to animal welfare and environmental concerns.

Vegan diets are considered safe for all stages of life, but careful planning is required to avoid health complications over the long term.

Older adults are more likely to follow a vegan diet than younger generations

A survey by meal box delivery company Green Chef found that older Britons are more likely to follow a vegan or vegetarian diet than younger generations. Twenty per cent of those over the age of 55 were found to be plant-based, compared to just four per cent of millennials (those aged between 25 and 40).

There are several reasons why older adults may be more inclined to adopt a vegan diet. Some participants in the Green Chef survey reported that they had made the shift due to allergies, while others claimed to be motivated by environmental concerns.

Research has shown that a vegan diet can have health benefits, such as improving cardiovascular risk factors and reducing the risk of type 2 diabetes. However, there are also potential risks associated with a vegan diet, especially for older adults. For example, a vegan diet may not provide adequate protein intake, which is important for the prevention of age-related muscle loss.

It is worth noting that there are generational differences in attitudes towards food more broadly. Younger adults are more likely than older adults to believe that organic foods are better for their health and that genetically modified (GM) foods are worse. These beliefs may influence their dietary choices and contribute to the lower adoption of veganism among younger generations.

Vegans are more likely to be concerned about allergies and the environment

Allergies

Vegans are more likely to be concerned about allergies. This is because many common food allergens, such as milk, eggs, and nuts, are animal-based products. As such, vegans are less likely to be exposed to these allergens and may be more sensitive to them. In addition, some vegan foods, such as soy and pea protein, are common allergens and can cause allergic reactions in some individuals.

Environment

Vegans are also more likely to be concerned about the environment. Vegan diets are often associated with lower environmental impacts compared to diets that include animal products. This is because animal agriculture, particularly beef production, has a high environmental cost in terms of greenhouse gas emissions, land use, and water consumption. However, it is important to note that not all vegan foods are environmentally friendly. For example, the production of certain plant-based foods, such as avocados, almonds, and cashew nuts, can have high water consumption and carbon emissions. Additionally, the transportation of imported fruits and vegetables can contribute to a vegan diet's carbon footprint.

A vegan diet can be beneficial for those with type 2 diabetes, hypertension, and certain types of cancer

A well-planned vegan diet can be beneficial for people with type 2 diabetes, hypertension, and certain types of cancer.

Type 2 Diabetes

A vegan diet can help manage type 2 diabetes. Research shows that a vegan diet may improve blood sugar management, insulin sensitivity, and weight management. A 12-week study found that a low glycemic vegan diet resulted in slightly improved blood sugar management compared to a conventional diet for diabetes. Another review noted that diets that emphasized plant-based foods, including vegan, tended to reduce hemoglobin A1C by 0.8%. Hemoglobin A1C is a measure of blood sugar management over the previous 3 months and is a good indicator of long-term blood sugar management.

Hypertension

Hypertension is a deadly disease that affects a large number of people worldwide. A plant-based diet has been found to be an effective intervention for hypertension. Studies have shown that a vegan diet can significantly lower blood pressure compared to a Western diet. The Adventist Health Study-2, which included a cohort of 500 mostly white subjects, found that vegans had significantly lower systolic and diastolic blood pressure and significantly lower odds of hypertension compared to non-vegetarians.

Cancer

Plant-based diets have been associated with a reduced risk of certain types of cancer. A review of studies on plant-based dietary patterns and cancer-related outcomes found that the Mediterranean diet was associated with a reduced risk of overall cancer mortality. However, the review concluded that more research is needed to establish a direct link between plant-based diets and cancer-related outcomes.

Planning a Vegan Diet

It is important to plan a vegan diet carefully to ensure adequate nutrient intake and avoid potential deficiencies. For example, vegans may be at risk of developing deficiencies in vitamin B12, vitamin B6, iron, calcium, omega-3 fats, and zinc. However, these deficiencies can be addressed through supplementation or by including plant-based foods that are good sources of these nutrients.

Additionally, it is important to ensure a sufficient intake of protein and amino acids. Good vegan sources of protein include soy, legumes, nuts, seeds, and grains.

A well-planned vegan diet can be beneficial for people with type 2 diabetes, hypertension, and certain types of cancer by improving blood sugar management, lowering blood pressure, and potentially reducing the risk of certain types of cancer. However, further research is needed to establish a direct link between a vegan diet and cancer-related outcomes.

Vegans may need to take supplements to ensure they get enough vitamin B12

Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. It is also important for the formation of red blood cells, DNA synthesis, and energy production. While meat, fish, eggs, and dairy products are common sources of vitamin B12, vegans may struggle to get enough of this nutrient due to their dietary restrictions.

Vegan sources of vitamin B12 are limited, and a vitamin B12 supplement may be necessary to ensure adequate intake. Some plant foods, such as unwashed organic produce, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast, are often touted as rich sources of vitamin B12. However, there is no scientific evidence to support the belief that consuming these foods will prevent vitamin B12 deficiency in vegans.

Several studies have shown that vegetarians and vegans have a higher risk of vitamin B12 deficiency compared to those who consume animal products. This is especially true for vegans who do not take any supplements. The recommended daily intake of vitamin B12 for adults is 2.4 mcg, 2.6 mcg for pregnant women, and 2.8 mcg for breastfeeding women.

The only scientifically proven way for vegans to reach these recommended levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods include plant-based milk, soy products, breakfast cereals, and nutritional yeast. However, it is important to read labels carefully, as not all of these products may be fortified with vitamin B12.

For those who are already deficient in vitamin B12, supplemental B12 in the form of capsules or injections may be required. It is always best to consult with a healthcare professional before starting any new supplement regimen.

A vegan diet can be high in iron, although it is absorbed less well than iron from meat

A vegan diet is a plant-based diet that includes fruits, vegetables, grains, nuts, and seeds. People who follow a vegan diet do not consume any animal products, including meat, dairy, eggs, and honey. About 3% of Americans follow a vegan diet, citing health benefits, animal welfare, and environmental concerns as their reasons for doing so.

One common misconception about veganism is that it may lead to an iron deficiency. However, a well-planned vegan diet can provide sufficient iron, and vegans are no more likely to develop iron deficiency anemia than the general population. In fact, a vegan diet can be high in iron, although it is important to note that iron from plant-based sources is not absorbed as efficiently as iron from meat.

Iron is an essential mineral for proper growth and development, and it plays a crucial role in various bodily functions. It is needed for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron is also a component of myoglobin, a protein that helps muscles accept, store, and transport oxygen. Additionally, iron contributes to energy metabolism and supports healthy skin, hair, and nails by aiding in the synthesis of collagen.

To ensure adequate iron intake on a vegan diet, individuals can include a variety of plant-based sources in their meals. Some good sources of iron for vegans include:

• Dried beans and legumes, such as kidney beans, soybeans, lima beans, and lentils
• Dark green leafy vegetables like spinach, broccoli, watercress, and swiss chard
• Fortified foods such as wholemeal bread, iron-fortified cereals, and fortified plant-based dairy alternatives
• Dried fruits, such as apricots, prunes, and figs
• Nuts and seeds, including walnuts, flaxseeds, hemp seeds, and chia seeds

While a vegan diet can provide sufficient iron, it is worth noting that vegans may need up to 1.8 times more iron than meat-eaters. This is because non-heme iron, which is found in plant-based sources, is not as readily absorbed as heme iron, which is derived from animal products. However, this can be mitigated by consuming vitamin C-rich foods alongside iron-rich plant foods, as vitamin C significantly enhances iron absorption.

In summary, while a vegan diet can be high in iron, it is important to be mindful of the different absorption rates of iron from plant-based sources compared to meat. By including a variety of iron-rich plant foods and combining them with vitamin C-rich foods, vegans can ensure they are meeting their iron needs and maintaining optimal health.

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