There’s been a global surge in vegan living in recent years, partly driven by environmental concerns over the greenhouse gases created by animal agriculture. There’s also been a growing interest in the health benefits of a vegan diet.
CLIMATE CHANGE
Climate emergencies have been declared around the world. Canada is leading the way on green living with policies in place to use more renewable energy and cut down on fossil fuels. The plan includes carbon pollution pricing, clean electricity, transportation initiatives and a Climate Action Fund. The global climate emergency is also driving some people to try vegan living.
Cattle farming creates more greenhouse gases than any other kind of agriculture, so cutting down on beef and dairy products can help the environment and may benefit your health. If giving up dairy is a struggle, switching to goats’ milk reduces the environmental impact of your food, although a plant-based diet is better still, and vegan alternatives are available.
The climate emergency means we all need to make radical changes to our lifestyles to prevent runaway global warming and mass extinction of species. One of the easiest things we can do as individuals is adopt a plant-based diet.
VEGAN ALTERNATIVES
Another factor driving the growth of vegan living is the ready availability of vegan alternatives to traditional favourites. There’s now an incredible range of vegan cheeses, from vegan soft cheese to vegan cashew cheese infused with cranberry. These alternatives to dairy are mostly made from vegetable oils, flavourings and starch. I’ve yet to find a vegan cheese that’s as tasty as a chunk of cheddar, but many rank as close seconds.
Milk alternatives include rice milk, oat milk, almond milk, pea milk and coconut milk. My favourite is soya milk, but everyone has their favourite. Vegan convenience foods are readily available and vegan cooking has become fashionable. This is good news for those who’ve adopted a vegan lifestyle due to concerns over animal welfare, better health or to save the planet.
HEALTH BENEFITS
A vegan diet can be very healthy – if you do it properly. Vegans typically eat more fresh fruit and vegetables. So, they’re consuming loads of heart-healthy fibre, vitamins, minerals and antioxidants. They’re also more likely to eat wholegrains, beans, lentils, nuts and seeds. These nutritionally-dense foods can help to prevent cardiovascular disease, cognitive decline and even cancer.
A review of studies published in the British Medical Journal in October 2018 showed that plant-based diets may reduce your risk of type 2 diabetes, being overweight and high cholesterol. The studies showed that those people on a plant-based diet saw an improvement in their quality of life – both physically and emotionally. They were less likely to feel depressed than other groups, saw improvements in nerve pain, and the researchers thought that a plant-based diet slowed the nerve damage associated with diabetes.
ESSENTIAL NUTRIENTS
Concerns that vegans may not get the full range of essential nutrients, however, is always a worry among skeptics and people considering veganism for the first time. Vegans need to make sure they have a source of vitamin B12 in their diet, and plant foods are not reliable sources, so a good quality vitamin B12 supplement is advisable.
Some people worry about protein, but vegans who eat a good range of plant foods including beans, pulses, nuts and seeds, get plenty of protein to keep them fit and healthy.
Other nutrients often associated with animal products are omega 3, vitamin D, calcium and iron. Omega 3 is found in walnuts, linseed, chia seeds, hemp oil and, to some extent, soya products. Leafy green vegetables are good sources of calcium and iron (remember Popeye?). The best source of vitamin D is the sun – people only get a small amount from food; getting sunlight on your skin gives you a big boost. Avoid the heat of the midday summer sun and don’t get burnt.
In 2016, the Mayo Clinic looked at vegan diets and whether vegans were getting all the nutrients they need. Heather Fields, MD, says, “We found that some of these nutrients, which can have implications in neurologic disorders, anemia, bone strength and other health concerns, can be deficient in poorly planned vegan diets.”
Why? Because some vegans eat a lot of heavily processed foods and don’t get enough fruits, vegetables, and other whole foods in their diets. Vegans surviving on a diet of chips and Oreo cookies (yes, they’re vegan) probably won’t benefit from the vegan lifestyle. Choosing healthy foods is important to prevent nutritional deficiencies, whether you eat plant-based or not.
With regards to protein, however, which is often thought to be in short supply in plant foods, Dr Fields says, “Vegans have not been shown to be deficient in protein intake or in any specific amino acids.”
The lesson is to take nutrition seriously if you go vegan: plan ahead; choose whole foods; and educate yourself about the nutritional requirements of a vegan diet.
If you’re interested in going vegan, but are not 100 per cent sure, why not cut down on animal products slowly, or go vegetarian first? A plant-based diet promotes good health, puts less pressure on the environment, and does not involve animal cruelty. Choosing organic products also helps to reduce the pressures on our fragile eco-systems.
WHAT ABOUT RAW VEGAN DIETS?
Raw vegan diets have become fashionable in recent years, with some people claiming miraculous health benefits from eating 100 per cent raw food. While fascinating, it’s controversial. There are clear nutritional benefits from eating some raw salad and fresh fruit because raw food has all its nutrients intact. Heating destroys some of the nutrients, so cooked foods are generally less nutritious. Raw foods also have their enzymes intact, which some people claim can help digestion and may prolong your life. However, others say cooked food is easier to digest because it’s softer. Both arguments have merits. On balance, including some raw food in your diet is a good idea, but 100 per cent raw is hard to achieve, and certainly does not suit everyone.
Many dedicated vegans avoid animal products in foods, clothing, and other items they buy and consume.
Susie Kearley is a freelance writer and journalist from Buckinghamshire, UK. www.susiekearley.co.uk
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