Veganism: Why Some Choose To Abandon The Plant-Based Lifestyle

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. While some people adopt a vegan diet for ethical reasons, such as animal welfare or environmental concerns, others choose to do so for health reasons. However, maintaining a vegan diet can be challenging due to the restricted food choices, and some people may find it difficult to meet their nutritional needs solely from plant-based sources. This paragraph will explore some of the reasons why individuals may choose to give up a vegan diet and the potential health implications associated with this decision.

Health concerns

There are several health concerns that may cause someone to give up a vegan diet. Here are some of the most common issues:

Vitamin and Mineral Deficiencies

A vegan diet can be lacking in certain vitamins and minerals that are typically found in animal products. This includes vitamin B12, vitamin D, calcium, iron, omega-3 fatty acids, and zinc. These nutrients are essential for maintaining overall health and preventing chronic diseases. Deficiencies in these vitamins and minerals can lead to fatigue, cognitive problems, weak bones, and an increased risk of certain cancers.

Weight Gain and High Cholesterol

Some people who switch to a vegan diet may experience unexpected weight gain and an increase in cholesterol levels. This could be due to the high carbohydrate content of some vegan diets, which can cause blood sugar spikes and weight gain, especially for individuals with low amylase levels. Additionally, processed vegan foods and sweets can contribute to weight gain if consumed in large portions.

Digestive Issues

Digestive issues such as irritable bowel syndrome (IBS) have been reported by some individuals who follow a vegan diet. This may be due to the high fibre content of plant-based diets or other factors such as food allergies or intolerances. In some cases, giving up a vegan diet may provide relief from these digestive problems.

Mental Health Issues

There is some evidence to suggest that vegan diets may be associated with a higher prevalence of mental health problems, including anxiety and depression. This could be due to nutritional deficiencies, particularly vitamin B12 and omega-3 fatty acids, which are important for brain health. However, more research is needed to establish a direct link between vegan diets and mental health issues.

Pregnancy and Breastfeeding

Pregnant and breastfeeding women have unique nutritional needs that may be challenging to meet on a vegan diet. Deficiencies in vitamins and minerals such as vitamin B12, calcium, iron, and choline can have negative consequences for both the mother and the developing fetus. It is crucial for pregnant and breastfeeding women to ensure they are meeting their nutritional requirements, which may require supplementation or dietary changes.

Lack of variety

A vegan diet can be restrictive, and it can be challenging to plan a balanced diet. While a balanced vegan diet can provide all the nutrients required to be healthy, it requires a lot of planning and variety.

Macronutrients

Protein

Protein is one of the nutrients often lacking in a vegan diet. Vegans need to supplement their diet with plant-based proteins such as tofu, tempeh, seitan, beans, legumes, nuts, and seeds.

Carbohydrates

Vegan diets tend to be higher in carbohydrates, especially if they are centred on grains, legumes, and tubers. This can be an issue for people with low amylase, an enzyme that breaks down starch molecules, as it can lead to poor blood sugar regulation, low satiation, and weight gain.

Fats

Vegan diets can be low in healthy fats, especially omega-3 fatty acids, which are important for keeping cells healthy and protecting the heart. Walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae are good plant-based sources of omega-3s.

Micronutrients

Vitamin A

Vitamin A is vital for vision, immune function, skin health, growth, and development. While animal foods contain vitamin A in the form of retinoids, plant foods contain beta carotene, which the body must convert into vitamin A. Some people have gene mutations that reduce the activity of the BCMO1 enzyme responsible for this conversion, leading to vitamin A deficiency.

Vitamin B12

Vitamin B12 is essential for preventing neurologic and haematologic problems. Vegans need to ensure they are getting enough B12 through supplements, fortified foods, or nutritional yeast.

Vitamin K2

Vitamin K2 is important for skeletal health, insulin sensitivity, cardiovascular health, and cancer prevention. It is found almost exclusively in animal foods, except for a fermented soybean product called natto. Some gut bacteria can also synthesise vitamin K2, but this can be disrupted by antibiotics.

Choline

Choline is involved in metabolism, brain health, neurotransmitter synthesis, lipid transport, and methylation. It is found mostly in animal products, although some plant foods contain modest amounts. The body can also produce choline through the PEMT pathway, but common mutations in the PEMT gene can increase choline requirements.

Calcium

Calcium is important for bone and teeth strength. Vegans can get calcium from plant milk, orange juice, blackstrap molasses, tofu, soy yoghurt, collard greens, and tempeh.

Iron

Iron is necessary for preventing anaemia, which can cause fatigue, pale skin, irritability, low appetite, and feelings of lightheadedness. Vegans can get iron from fortified breads and cereals, soybeans, dark leafy greens, beans, rice, and pasta.

Zinc

Zinc is important for mental health, skin health, digestion, and hair health. Meat, dairy, and eggs are good sources of zinc, but some plant foods such as nuts, seeds, and whole grains also contain zinc, although it is less bioavailable due to the presence of phytate.

Vitamin D

Vitamin D is important for bone health and preventing fractures. Vegans can get vitamin D from fortified foods and spending time in the sun.

Other considerations

Ethical vegans

Ethical vegans may avoid certain plant-based foods due to concerns about environmental impact or animal welfare. For example, almonds and cashews are water-intensive crops, while avocados and mangoes are often imported by air, leading to high carbon emissions.

Food preparation

Some people may find it challenging to prepare vegan meals, especially if they are used to cooking with animal products. It can take time and effort to learn new recipes and cooking techniques.

Social and cultural factors

Vegan diets may not be culturally familiar or acceptable in some communities, and there may be limited vegan options when eating out or socialising.

A vegan diet requires a lot of planning and variety to ensure adequate nutrient intake. Lack of variety can lead to deficiencies in various essential nutrients, which can have detrimental effects on health. It is important for vegans to be mindful of their food choices and ensure they are getting enough of the right nutrients.

Environmental impact

Veganism is the practice of abstaining from the use of animal products and the consumption of animal source foods. It is associated with various foundations, including ethical, moral, environmental, health, and humanitarian arguments.

Veganism is often regarded as a more environmentally friendly alternative to diets that include animal products. This is primarily because animal-based food consumption has a significant environmental impact, particularly in the areas of greenhouse gas emissions, land use, water use, eutrophication, and biodiversity.

Greenhouse Gas Emissions

Vegan diets have been found to generate substantially lower greenhouse gas emissions compared to meat-containing diets. A study by Scarborough et al. (2023) revealed that vegan diets produced 25.1% of the greenhouse gas emissions of high meat-eaters (those consuming ≥100g of meat per day). This difference is mainly attributed to the high levels of methane and nitrous oxide emissions associated with meat production, particularly from ruminants like cattle and sheep.

Land Use

Vegan diets also result in considerably lower land use. The same study by Scarborough et al. (2023) showed that vegan diets had a land use impact of 25.1% compared to high meat-eaters, indicating a substantial reduction in the amount of land required for agriculture and livestock grazing.

Water Use

Vegan diets are often associated with reduced water use. However, it is important to consider the water intensity of specific plant-based foods. For example, almond milk and rice milk require significantly more water than soy milk or oat milk. Additionally, the production of certain fruits, such as avocados and mangoes, demands a high volume of water.

Eutrophication

Eutrophication refers to the excessive growth of algae and plant life in water bodies due to high levels of nutrients, primarily nitrogen and phosphorus. Vegan diets have been found to reduce eutrophication potential by 27.0% compared to high meat-eaters. This is because animal agriculture contributes significantly to nutrient runoff and pollution of water bodies.

Biodiversity

Biodiversity impact, particularly on terrestrial vertebrates, is another important consideration. Vegan diets have been shown to reduce the number of species destined for extinction due to agricultural practices by 34.3% compared to high meat-eaters. This is a result of the land-intensive nature of animal agriculture and the conversion of natural habitats into cropland and pastureland.

Other Considerations

While vegan diets generally have a lower environmental impact, it is important to consider the specific foods consumed. For example, the production and transportation of certain fruits and vegetables, especially those imported by air, can have higher greenhouse gas emissions than some types of poultry. Additionally, the production of certain plant-based foods, such as avocados, mangoes, and almonds, can have high water requirements, putting pressure on water-stressed regions. Furthermore, the use of artificial fertilizers and certain agricultural practices, such as tilling fields, can contribute to greenhouse gas emissions and environmental damage.

Taste preferences

For example, some former vegans report that they craved meat and fish and felt better after reintroducing these foods to their diet. In addition, some people may find the taste of vegan alternatives to animal products less appealing than their non-vegan counterparts.

Furthermore, a vegan diet can be restrictive, and some people may find it challenging to plan a balanced vegan diet that meets all their nutritional needs. This could lead to nutrient deficiencies, which can have negative health consequences and may prompt some people to give up a vegan diet.

Additionally, some people may find that a vegan diet limits their food choices when eating out or socialising, which could be a factor in their decision to give up a vegan diet.

Finally, taste preferences can be influenced by cultural and regional factors, and some people may find it challenging to adopt a vegan diet that aligns with their cultural food traditions or regional food availability.

Social factors

Social Norms and Identity:

Social norms and identity can be powerful influences on dietary choices. John Nicholson and his partner, who were vegans for 26 years, eventually decided to reintroduce meat into their diet. Nicholson expressed that giving up veganism meant going against their identity. He also mentioned his grandmother's perspective, who would have considered veganism as "self-indulgent nonsense." This highlights how social norms and generational beliefs can impact one's dietary choices.

Social Gatherings and Convenience:

Maintaining a vegan diet in social settings can be challenging. Social gatherings, such as dinners or parties, often involve food, and non-vegans may find it difficult to cater to vegan diets. As a result, vegans might feel restricted or excluded in such situations. Additionally, finding vegan-friendly options in restaurants or while travelling can be inconvenient, leading some individuals to opt for more flexible dietary choices.

Social Support and Relationships:

Support from friends, family, and peers can influence one's dietary choices. For example, if a person's social circle includes vegans or vegetarians, they may be more inclined to continue a vegan diet. On the other hand, if their social network includes individuals who regularly consume meat, they might feel pressured or influenced to give up veganism. Relationships and social connections can play a significant role in one's dietary decisions.

Social Class and Socioeconomic Status:

Adopting a vegan diet may be more accessible to those with higher socioeconomic status or greater financial resources. Vegan diets often require purchasing specialized vegan products, which can be more expensive. Additionally, preparing vegan meals may demand more time and effort, which not everyone can afford. Individuals from lower socioeconomic backgrounds might find it challenging to sustain a vegan diet due to financial constraints and limited access to vegan options.

Social Trends and Influencers:

Social trends and influencers, such as celebrities or social media personalities, can impact dietary choices. For instance, the vegan and vegetarian trends have gained traction among celebrities, influencing their fans and followers. However, some celebrities who initially adopted veganism have later reverted to incorporating meat into their diets, which might influence their followers to do the same. Social trends and influencers can play a role in both the adoption and abandonment of vegan diets.

Social Stigma and Judgement:

Veganism is sometimes associated with social stigma or judgement. Non-vegans might perceive vegans as extreme, preachy, or difficult to accommodate. This stigma can create social pressure and influence individuals to give up a vegan diet to avoid potential conflict or judgement from their peers. Additionally, some individuals might feel excluded or isolated due to their dietary restrictions, especially in social settings where vegan options are limited.

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