Veganism: My Ethical, Healthy, And Sustainable Diet Choice

There are many reasons why someone might choose to adopt a vegan or vegetarian diet. For some, it is a matter of economics, as meat can be much more expensive than plant-based foods. For others, it is a health decision, as vegetarian and vegan diets are associated with improved health outcomes, including lower levels of obesity, a reduced risk of heart disease, and lower blood pressure. Some people choose a vegan or vegetarian diet for ethical reasons, such as animal welfare or environmental concerns, while others are influenced by religious beliefs.

Health benefits

A vegan or vegetarian diet can have several health benefits.

Firstly, a well-planned vegan or vegetarian diet can provide all the essential vitamins and minerals necessary for a long and healthy life. Research shows that these diets tend to be low in saturated fat and cholesterol, and high in vitamins, minerals, fibre, and healthy plant compounds. They also tend to contain a high amount of nutrient-dense foods, such as fruits, vegetables, whole grains, nuts, seeds, and soy products.

Following a vegan or vegetarian diet has been linked to a reduced risk of chronic diseases, including coronary heart disease, hypertension (high blood pressure), and some types of cancer. Vegetarians and vegans also have lower rates of illness and death from some degenerative diseases.

In addition, a 2017 study found that a plant-based diet can help lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. A 2016 observational study also found that vegetarians living in South Asia and America were less likely to develop obesity than non-vegetarians.

Furthermore, a vegan or vegetarian diet may offer cardiovascular health benefits, such as lower cholesterol levels, improved blood pressure and blood flow, better blood sugar control, and reduced oxidative stress and inflammation. A 2019 study also associated a healthful plant-based diet with a lower risk of developing chronic kidney disease.

It is important to note that poorly planned vegan or vegetarian diets could result in low intakes of some nutrients, particularly iron, calcium, zinc, vitamin D, and vitamin B12. Therefore, it is crucial to plan these diets carefully to ensure adequate nutrient intake.

Environmental impact

Vegetarian and vegan diets are often adopted for environmental reasons. The production of meat, especially beef, has a large environmental impact. Meat production requires a lot of resources, such as land and water, and is a major contributor to greenhouse gas emissions, which contribute to climate change.

A life cycle assessment of beef production in the United States found that it had a substantial environmental impact, with high energy use, greenhouse gas emissions, and water use, as well as land use. The production of 1 kg of beef was found to result in more greenhouse gas emissions than the production of 1 kg of pork, chicken, or eggs.

In addition to reducing their environmental impact, vegetarian and vegan diets can also have a positive impact on climate change. A study found that a vegan diet could reduce an individual's dietary carbon footprint by up to 73% compared to an omnivorous diet. This is because plant-based foods generally have lower carbon footprints than animal-based foods.

Vegetarian and vegan diets can also help reduce water use. Water is used in the production of animal-based foods for irrigation of crops for animal feed, as well as for drinking and cooling for the animals themselves. A vegan diet has been found to reduce water use by up to 50% compared to an omnivorous diet.

Furthermore, vegetarian and vegan diets can help reduce land use. Land is used for grazing animals, as well as for growing feed crops for animal agriculture. A vegan diet has been found to reduce land use by up to 75% compared to an omnivorous diet. This can help reduce deforestation and the loss of wildlife habitats.

Overall, vegetarian and vegan diets can have a significantly lower environmental impact than diets that include meat, especially beef. They can help reduce resource use, greenhouse gas emissions, and climate change, as well as protect wildlife habitats.

Animal ethics

Vegetarian and vegan diets are often chosen for a variety of reasons, including health, environmental, ethical, religious, or economic factors. While there are several types of vegetarian diets, veganism is considered the strictest form of vegetarianism. This is because vegans not only exclude meat from their diets but also other animal products and by-products such as dairy, eggs, honey, and gelatin.

The choice to adopt a vegan or vegetarian diet is often motivated by ethical concerns related to animal welfare and rights. Vegans, in particular, believe that animals have a right to be free from human use and exploitation, whether it be for food, clothing, science, or entertainment. This belief system extends beyond diet, influencing their choices in clothing, cosmetics, and entertainment.

The ethical argument for veganism and vegetarianism revolves around the belief that animals have intrinsic value and should not be harmed or used for human benefit. This perspective is grounded in the idea that animals are sentient beings capable of experiencing pain, fear, and suffering.

The conditions in which animals are kept and treated in the food industry are often cited as a reason for adopting a vegan or vegetarian diet. Many people object to the intensive confinement, overcrowding, and inhumane treatment of animals in factory farms and slaughterhouses. These practices are seen as a violation of animal rights and welfare, prompting individuals to exclude animal products from their diets.

Additionally, some people may choose a vegan or vegetarian diet to reduce their environmental impact. Animal agriculture is a significant contributor to greenhouse gas emissions, climate change, and environmental degradation. By refraining from consuming animal products, individuals can lower their carbon footprint and contribute to the preservation of the planet for future generations.

The ethical rationale for veganism and vegetarianism also extends to the health and well-being of humans. The overconsumption of animal products, particularly those high in saturated fat and cholesterol, has been linked to various health issues, including obesity, heart disease, high blood pressure, and certain types of cancer. By choosing a plant-based diet, individuals can improve their health and reduce their risk of developing these chronic diseases.

In summary, the decision to adopt a vegan or vegetarian diet is often driven by ethical concerns related to animal welfare, environmental sustainability, and human health. Vegans and vegetarians believe that animals should not be harmed or exploited for human benefit and that a plant-based diet can offer numerous health advantages while reducing our environmental footprint.

Religion

Hinduism, Jainism, Buddhism, and Sikhism

In Jainism, the principle of non-violence or 'ahimsa' is fundamental, and Jains strive to avoid any injury to living beings, including plants and minuscule organisms. They refrain from meat, eggs, and products obtained from dead animals.

Hindu scriptures, such as the Mahabharata and the Bhagavata Purana, advocate for non-violence and condemn the slaughter of animals, influencing many Hindus to adopt vegetarianism.

The Sikh philosophy emphasizes living compassionately and righteously, and its scripture, the Sri Guru Granth Sahib Ji, encourages kindness towards all living beings. The 7th Sikh Guru, Sri Guru Har Rai Ji, is known for establishing animal sanctuaries.

Abrahamic Religions: Judaism, Christianity, and Islam

Within the Abrahamic religions, vegetarianism is less commonly viewed as a religious obligation. However, groups within these faiths actively promote vegetarianism and veganism on religious and humanitarian grounds.

#### Judaism

Judaism has a strong connection with veganism and vegetarianism. Several rabbis throughout history have advocated for these diets, arguing that they align with the religion's highest values. Rabbi David Rosen, an Orthodox rabbi and former Chief Rabbi of Ireland, states that a plant-based diet is "truly consonant with the most sublime teachings of Judaism and of the highest aspirations of our heritage."

The Torah, the Jewish Bible, provides three key pillars supporting a vegan or vegetarian lifestyle:

• Plant-based diets were established as God's initial intention for humankind (Genesis 1:29).
• Meat-eating was permitted as a concession to humans at their lowest spiritual point (Genesis 9).
• Treating animals with compassion is a mandate known as Tza'ar Baalei Chayim in Hebrew.

#### Christianity

Christianity, with its values of love and compassion, has a long history of advocating for animals. Jesus is known for his kindness to animals, and within the Gospels, he identifies himself with animals, including a dove, a lamb, and a mother hen.

The Bible itself begins with God instituting a plant-based diet: "God said, 'See, I have given you every plant yielding seed... and every tree with seed in its fruit; you shall have them for food'" (Genesis 1:29). This vegan world, created by God, is declared "very good" (Genesis 1:31).

Christian groups, such as the Seventh-day Adventists and Christian anarchists, interpret Biblical prophecies as promoting universal vegetarianism or veganism.

#### Islam

Islam, a religion of peace, kindness, and mercy, emphasizes protecting all creatures, including animals and trees. The Prophet Muhammad emphasized showing kindness to animals and praised a woman for giving water to a thirsty dog.

The Qur'an affirms that all creatures are part of Allah's creation and will be gathered before Him (Surah Al-An'am 6:38). The Prophet Muhammad advocated for the humane treatment of animals, and the rules of halal slaughter were introduced to minimize their pain.

Today, many Muslims are concerned about the ethical and environmental implications of animal agriculture, including its contribution to global hunger and environmental damage. As a result, some Muslims are embracing plant-based diets to align with the values of compassion and justice in Islam.

Rastafari

Adherents of the Rastafari movement often follow a diet called "Ital," which eschews artificially preserved, flavoured, or chemically altered food. While interpretations vary, many Rastafarians avoid meat, especially pork, and some are strict vegetarians or vegans.

Baháʼí Faith

While there are no dietary restrictions in the Baháʼí Faith, 'Abdu'l-Bahá, the son of the religion's founder, noted that a vegetarian diet consisting of fruits and grains was desirable. He and other leaders predicted that a future society would gradually become vegetarian.

Other Religions

Other religions throughout history have also promoted vegetarianism or veganism. For example, Manichaeism, established in the Sassanian Empire, prohibited the slaughter and consumption of animals.

Additionally, Mazdakism, a sect of Zoroastrianism, explicitly promoted vegetarianism, and Zoroastrian texts envision a future where humanity will give up meat-eating.

In conclusion, religious beliefs and scriptures play a significant role in influencing people to choose vegan or vegetarian diets. These diets are seen as a way to live in alignment with spiritual values such as compassion, non-violence, and respect for all life.

Nutritional considerations

Protein, Minerals and Vitamins

Protein, iron, calcium, zinc, vitamin B12, and vitamin D are among the nutrients that may be more difficult to obtain from vegetarian and vegan diets. For instance, vegetarians and vegans may need to pay special attention to their iron intake, as plant-based sources of iron ('non-haem' iron) are not absorbed as efficiently as the iron found in meat ('haem' iron). Combining iron-rich plant foods with vitamin C-rich foods can enhance iron absorption.

Additionally, vitamin B12 is primarily found in animal products, so vegans may need to rely on fortified foods or supplements to meet their requirements. Vitamin B12 is crucial for red blood cell production and maintaining healthy nerves and brain function.

Omega-3 Fatty Acids

Vegetarians and vegans may also have lower intakes of omega-3 fatty acids, particularly EPA and DHA, which are important for brain function and cognition. While plant sources of omega-3s exist, the body does not absorb them as efficiently as those from seafood.

Fortified Foods and Supplements

To ensure adequate nutrient intake, vegetarians and vegans may need to include fortified foods in their diets. For example, consuming fortified plant-based milk drinks can help meet calcium requirements. Additionally, vitamin B12 supplements are often recommended for vegans to prevent deficiency.

Planning Meals

Well-planned vegan and vegetarian diets can meet nutritional needs during all stages of life, including pregnancy, breastfeeding, infancy, and childhood. However, extra care is necessary during these life stages to ensure adequate nutrient intake. Eating a wide variety of foods and including legumes, nuts, whole grains, and pseudo-cereals can help meet nutritional requirements.

Health Benefits

Vegetarian and vegan diets tend to be lower in saturated fat and cholesterol while being rich in vitamins, minerals, fibre, and beneficial plant compounds. These diets have been associated with a reduced risk of chronic diseases, including heart disease, high blood pressure, and certain types of cancer. Additionally, they may help control blood sugar levels and reduce inflammation in the body.

Frequently asked questions