About 10 years ago my best friend Katie decided to try Veganuary. This meant giving up meat, seafood, dairy, and any other ingredients that come from an animal for the month of January.
Of course I had questions. Did she know that vegan Did that mean no more pizza? Are Oreos vegan? And did that mean I could have his leather boots? Katie’s 30-day trial turned into a lifestyle and my best friend is still vegan today.
People decide to become vegan for many reasons, including personal health and ethics. If you’re considering adopting a vegan lifestyle, here are more details on the pros and cons of veganism.
What is a vegan diet?
The vegan diet is herbal and includes vegetables, fruits, whole grains, legumes, beans and nuts.
People who follow a strictly vegan diet do not consume any animals or animal foods including:
Overall, plant-based foods tend to be low in calories and saturated fat and high in fiber, minerals and vitamins.
What is the difference between vegan and vegetarian?
Think of the vegan diet as a teacher and the vegetarian diet as a substitute teacher: one is a little more lax than the other. Both vegetarian and vegan diets avoid meat, game, poultry, shellfish and fish. But there are different types of vegetarian diets that allow animal foods and/or fish.
For example, a lacto-ovo vegetarian will always eat dairy products and eggs.
Health Benefits of Being Vegan
Many studies link a healthy vegan diet to a reduced risk of serious health problems. These include:
A vegan diet can also lead to lower LDL cholesterol levels (the “bad” cholesterol) and weight loss. For example, in a recent study involving identical twins, the twin who followed a healthy vegan diet for eight weeks had a 15% drop in LDL and a 3% drop in body weight compared to the sibling who followed a healthy omnivorous diet of meat and vegetables.
A global transition to an entirely vegan diet could save an estimated 129 million lives and billions of dollars in healthcare costs by 2050, according to estimates. research published in the Proceedings of the National Academy of Sciences of the United States of America.
But like any lifestyle choice, a vegan diet may not be suitable for some people. Research shows that the dietary restrictions of a vegan diet may contribute to certain health problems, including a higher risk of bone fracture, bleeding problems, and poor fetal outcomes in pregnant women.
This may happen because important vitamins and minerals, including B12, calcium and vitamin D come from meat and dairy products. People following a vegan diet need to be proactive about getting the right amount of these nutrients from other sources, including fortified foods and supplements.
Read: Curious about calcium? >>
Protein deficiency, which can cause hair breakage, fatigue, and muscle weakness, is also a concern when following a vegan diet. Vegan proteins include soy, legumes, nuts and seeds. So if you eat vegan, make sure you calculate how much protein you need every day and make sure you get it.
Veganism and the environment
Becoming vegan, saving the planet? That’s a good place to start, according to science. Researchers say that a plant-based diet is better for the environment because the cattle were grazing creates methane and carbon dioxide — greenhouse gases — which contribute to climate change.
Factory farming/meat and dairy production also requires more resources (water, land, etc.), resulting in higher emissions than plant-based alternatives.
A analysis found that the environmental footprint of vegans is significantly smaller than those who eat meat in terms of the amount of methane and water needed to produce their food.
Cost of a Vegan Diet
A study involving 150 countries, including the United States, found that healthier, more sustainable diets (i.e., vegan food options) are generally less expensive than diets that include animal products and processed foods.
Vegan diets are the most affordable and could cut food costs by a third, according to the study.
However, the cost of specialty vegan foods, fortified options, meat substitutes, supplements and other dietary needs can add up.
The challenges of the vegan diet
Many of us wish we could snap our fingers and find the right foods that are good for you and eco-friendly, but the reality is that adopting a healthy vegan diet takes time and effort.
For example, if you are going out to a restaurant with family or friends, the restaurant may not have vegan options. And sure, you can probably order lettuce at most places, but it’s not a meal.
At the grocery store, reading labels can be tricky if you haven’t done your research (looking at you, jelly). Shopping for vegan foods and preparing vegan meals can also be a difficult task if you haven’t planned ahead, given the strict dietary guidelines.
And there is the question of access. Vegan options are becoming more common, but finding what you need may not be practical, or even possible, depending on where you live and when it comes to dining out. This can lead to relying on highly processed foods, like chips and biscuits, which are vegan but not necessarily healthy or a good option for essential nutrients.
All plant-based basics considered, talk to your healthcare professional if you’re considering going vegan to see if it’s right for you.
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