Veganism is everywhere these days and on the rise. Through social media and television, the public is becoming more and more aware of what goes into their food. What is a vegan diet? When someone is vegan, it means that they don’t consume any animal products at all. Vegans typically don’t even consume animal by-products such as butter and honey.
However, veganism is more than just the latest diet or fade. Veganism is a way of life. People make the switch to veganism for a couple of reasons but the top two are either for the love of animals, or the health benefits. In 2018 there was a study done by the Gallup poll reports that about 3% of people in the United States are fully vegan and notes that sales of plant-based foods are rising.
The risk of these conditions can be reduced with a vegan diet:
- Type 2 diabetes
- Cardiovascular disease
- Ischemic heart disease
- Hypertension
- Stroke
- Obesity
- Some cancers including prostate and colon cancer
What are the benefits of veganism?
- Reduced Risk of Cancer
We have all heard that fast food and preservatives are bad for us. Animals contain some of the most preservatives and carcinogens in our food. Whatever the animal consumes, we eat it too. If an animal is fed GMO’s, that filters through their bloodstreams, into our meat. In fact, there was a study done on the effects of meat and cancer found in the human body! Done in 2015 by The World Health Organization (WHO), red meat was named a Group 2 carcinogen. This means it probably causes cancer in humans.
- Reduced Risk of Cardiovascular Disease
Meat contains high amounts of trans fat and saturated fat. These can cause an increase in blood cholesterol, which we all know leads to cardiovascular diseases the closer it gets to the heart! Cholesterol in your blood vessels can increase the number of fatty deposits exponentially. Over time this leads to a higher risk of a stroke, heart disease, and peripheral artery disease.
The number one food group that contains no dietary cholesterol by nature, of course, is plant-based foods. A recent study done in 2018 by the Cleveland Clinic shows that eating red meat could increase the risk of heart disease. Some documentations even show a 1,000 percent higher risk with a meat-based diet than a plant-based diet.
- Reduced Risk of Diabetes
Diabetes has been a long stretched battle since the beginning of the industrial era. Lately, more research is finding that a plant-based diet could actually reduce the risk of developing diabetes. If diabetes is caught early on, a plant-based diet might even reverse the disease altogether.
2000 adults participated in a study tracking their vegetable intake. Those who consumed more vegetables vs meat over the course of 20 years, lowered their risk of developing type 2 diabetes. Some individuals even lowered their risk by 60 percent.
Brooklyn Borough President Adams says in an interview about his health reversed his diabetes diagnosis by adopting a plant-based diet. This concept is backed up by research. The American College of Lifestyle Medicine (ACLM) began recommending a program to diabetes to help them adopt a plant-based diet to reverse their condition if found early enough.
- Weight Loss
Studies show that people who are actively on a vegan diet tend to have a lower body mass index (BMI) than those following any other diet, typically with meat. Vegan diets are more effective for weight loss than omnivorous and semi-vegetarian. When focusing on a healthy vegan diet, it’s even easier to get all your micronutrients in. On top of that, many meals in the American diet containing animal products are high in fat and calories. This includes burgers, fries, and anything smothered in butter. It is important to note that being vegan does not automatically make someone healthy. It just makes it easier to be healthy. There are still many processed and high-fat plant-based foods, which some people refer to as a junk food vegan diet.
- Improved Mood
People who ate whole plant foods in a recent study by The Physicians Committee for Responsible Medicine, PCRM, reported fewer symptoms of depression. A different study found that vegetarians on average experience more positive moods than meat-eaters. Through these studies, the Nutritionist Geeta Sidhu-Robb said in an interview with Nutrition Journal, “The elimination of long-chain fatty acids, which is present in meat and is associated with depression, means you are less at risk of suffering from it.” She then continues to say, “Vegan diets also have more complex carbohydrates, increasing the feel-good hormone serotonin in the brain.”
- Healthier Skin
A healthy plant-based diet could boost your beauty by helping your skin stay healthy. Dairy is showing up in studies as one of the number one causes of acne, as it’s an inflammatory food. On top of that, dairy products contain growth hormones. If treated with artificial hormones, dairy can interfere with the human body’s hormone system. Our skin is our biggest organ, which is connected to our hormone system, feels the changes dairy brings upon it.
- Higher in Nutrients
When you begin to cut out meat after eating it for years, you begin to notice how much you have to rely on other foods. Your world will open up to beans, vegetable alternatives, a variety of grains, and more. These foods typically end up making up a larger proportion of the typical vegan diet. The variety alone gives more opportunity to intake a higher amount of nutrients daily. Several studies have reported that vegan diets typically provide more fiber, beneficial plant compounds, and antioxidants.
Veganism can boost the amount of:
- Potassium
- Magnesium
- Folate
- Vitamin A
- Vitamin C
- Vitamin E
- Zinc
Keep in mind you have to plan your diet, just like any diet, to reach your daily needed nutrition levels. Poorly planned diets, whether vegan or not, can cause a lack of essential vitamins and nutrients such as essential fatty acids, vitamin B12, iron, calcium, iodine, or zinc.
- Saving the Bees
Honey is often forgotten about but is still very important in our ecosystem. Those who live a vegan lifestyle go without honey. This could actually have a positive impact on bee populations. Bees are considered to be an important species on the planet and they are slowly dying out. Without bees working their little stinger off, fruit and vegetable stocks will start to decline. Approximately 250,000 species of plants that flower rely on bees for pollination.
Thankfully with veganism becoming more popular, there is an alternative for everything! “Bee Free Honee” is an ethical brand that makes “fake honey” out of organic apples. There is another alternative called D’vash Organics. They claim to be the world’s first sweet potato honey. You can also use well-known alternatives such as maple syrup, cane sugar, date syrup, or agave nectar.
- Less Deforestation
Raising animals for food requires large amounts of land, labor, and deforestation. The Amazon fires actually put blame on the beef industry since farmers intentionally burn down sections of the rainforest to make room for herds. Research by Oxford University completed an analysis of farming’s impact on the planet in 2019. They took data from around 40,000 farms in 119 countries, and what they found might shock you!
Beef production requires 36 times more land than any type of plant-based protein ranging from soy to peas. The scientists went on to say that if everyone were to go vegan, global farmland use would drop by 75 percent. That amount, to put it into perspective, is about the landmass size of Australia, China, the EU, and the U.S. combined!
- Smaller Water Footprint
According to UNEP, a meaty burger requires more than 3,000 liters of water to produce. A vegan meat burger requires 75 to almost 95 percent less water. That’s already an improvement on our mark on this earth!
Animal-based diets are known as “highly water-intensive”. Major meat companies confess that 92 percent of the planet’s water footprint is linked to agriculture. Livestock makes up one-third of the figure. We no longer live in a world where we need farm animals to survive and with our population growing so rapidly, it might be time to switch to an alternative anyway.
The Future of The Food Industry
We all saw the changes when soy milk was the new craze of the century. Now the popular milk choice is oat milk when just last year it was almond milk! Veganism is the fad of the 21st century and is only expanding. The only meatless patty used to be beans, and now it’s a whole science of ingredients. Most grocery stores these days have entire freezers dedicated to plant-based protein options. You can buy anything from vegan burgers to meat alternatives like chicken strips.
Major companies such as Tyson, Beyond Burger, and Unilever are investing in meatless options. Veganism is obviously not going away any time soon. According to a 2018 report on the global vegan food market, its value is up by $14.2 billion. But that’s not all. It’s even expected to reach $31.4 billion by 2026! This is seen on a global scale. Studies done in America show that 30% of Americans are seeking out meat alternatives in restaurants, and even more in grocery stores. Food industries have noticed that the average person is becoming more selective in their food habits as they read the news and educate themselves on their food choices to avoid severe health issues.
Dairy alternative beverages are also on the rise. The primary ingredients consumers look for in their milk as switched from cow milk to almond, oats, soy, and coconut. The future is looking bright for vegans, even those just starting out! Fast food locations are also making the switch with some menu items. Taco Bell has introduced more bean and potato options for their vegan customers. Del Taco has a Beyond Beef taco now, and for only $1!
The clean beauty industry of make-up and skincare is showing an interest in veganism. They label products as cruelty-free and vegan now, and it’s bringing in more customers. Sustainability and veganism are not just important as a diet anymore, but also in our everyday items at home. Skincare companies are making the switch in any way they can, with every ingredient they can.
Getting Started With Plant-based Food
The change from an unrestricted diet to something as restricted as veganism can seem so difficult it becomes disheartening. Sometimes all it takes is to follow in the right direction, one step at a time. Finding new recipes you enjoy can really motivate one to push forward for the benefits of health, mind, and body. There are many ways to create a diet, vegan or not, so it can be nutritious and contain all your needed vitamins and minerals.
Plant milk is lower in calories than cow milk and has cleaner ingredients. Instead of cow milk, start your change by adding a plant-based alternative into your coffee in the morning. Plant milk contains less saturated fat and manufacturers will often enrich them with vitamins and minerals. Plant-based cheeses, yogurts, and butter are also very common alternatives on the market.
Some Common Vegan Alternatives:
- tofu
- tempeh
- mushrooms
- potatoes
- jackfruit
- eggplant
- lentils
- beans and legumes
- cauliflower
- nuts
- peanut butter and other nut butters
- beets
5 Steps to a Vegan Lifestyle
1. Go Meat-Free on Mondays
If you’re not sure where to start, meat-free Monday is becoming a commonly practiced ritual. Avoid meat for one day a week, just one day! This can help you make the transition into a vegan lifestyle by making it seem a little less intimidating. It allows you to try new foods and recipes as well! After a few Mondays, maybe you’ll move onto meatless Monday and Thursday. This will just get the ball rolling!
2. Watch Documentaries
Screens are everywhere, so you might as well use them for good! Research your food more, find out what you’re eating and why. Look into documentaries that explode the meat industry. Some of the most popular documentaries are, “What The Health,” and “Rotten.” They really show the dark side of the agriculture business. It’s sad but true, and this is a truth that is right in our faces but very few are listening.
3. Read Up
If you’re not one to watch films, try one of the many books out on the market on veganism! There are recipe books, life-changing autobiographies, and many more. A thought-provoking book could be your ticket. “How Not To Die” by Michael Greger teaches how one can consider food to be medicine. Quickly growing into a New York Times bestseller, the book includes a multitude of studies on how one’s diet can prevent or cause disease, such as diabetes.
“The China Study” by T. Colin Campbell and Thomas M. Campbell II is another best-selling book on the plant diet. It talks about the health benefits of sticking to organic, natural, and vegan living. Jonathon Safran Foer’s book, “Eating Animals” dives into what it means to eat animals in a modern, industrialized world.
“The Sexual Politics of Meat” by Carol J. Adams reaches into feminism with a vegan twist. The book explores the meat, dairy, and egg industries. “Gristle: From Factory Farms to Food Safety (Thinking Twice About the Meat We Eat)” by Moby and Miyun Park talks about how our food choices impact the world. They say this includes not just us but also bugs, animals, our public health, and the planet.
4. Fall In Love With Food
As we talked about earlier, sometimes all you need is that one amazing recipe or a small change. There’s no need to kill off your relationship with food just because you’re plant-based and/or vegan now! The 21st century is the perfect time to be a vegan! There are food alternatives all around us. You can easily buy a meatless burger or fry up some tofu “chicken” wings. If you’re a bookworm, check out the book “So Vegan in 5” by Roxy Pope and Ben Pook. This book has become famous for its affordable, yet simple vegan recipes.
In, “But I Could Never Go Vegan” Kristy Turner writes about the stereotype that vegan food is boring and tasteless. Cathy Fisher’s “Straight Up Food” is another famed recipe book based around, not just vegan recipes, but gluten-free recipes as well. If this is all a little too difficult for you to deal with, You could invest in a meal planner. There are plenty of options and apps these days.
5. Connect With the Community
Community is at the heart of every journey. People say you become who your closest 5 friends are. If you join a community that is supportive, like-minded in veganism, and have the same goals as you, then making the switch can be much easier. This is also a great way to keep yourself motivated during your vegan journey! Facebook has vegan groups for each area, which include recipes, tips on vegan living, and sharing experiences. So even if you’re from a small town that is just discovering the vegan lifestyle, its still possible to gain a community.