You may have considered a
vegan lifestyle or heard the term vegan and vegetarian and wondered “What is
the difference?” Today I am going to
tell you about all things vegan.
What is Veganism?
Someone who is vegan does
not eat or use animal products - no meat, fish, eggs, cheese, butter, honey,
leather, fur coats, etc. This leaves a diet full of fruits, vegetables, nuts,
whole grains, and legumes.
Why Would Someone Want to Give Up Animal Products?
Most people cannot fathom a life without steak,
cheese, and ice cream, so why would someone opt out of these products? There
are many reasons people choose a vegan lifestyle, but the two most common are
for health reasons and/or for ethical reasons. Research as shown that eating a
diet rich in fruits, vegetables, nuts, whole grains, and legumes and eliminating animal products that are
higher in saturated fats has its health benefits. The other main reason people
go vegan is because of their love and respect for animals. They see animals as
equals and do not want them to go through the pain and suffering that factory
farms place on them. “Earthlings”, “101 Reasons to go Vegan”, and “The Best
Speech You’ll Ever Hear” are a few videos that vegans use to help others
understand their reasoning.
Another ethical or moral
reason for choosing a vegan lifestyle is its impact on the environment. It takes considerably more resources to
product animal products than it does to produce plants. A diet that consists exclusively of plants
would therefore have less of an impact on the health of our planet and is
considered more sustainable.
Health Perks
Like I said before, a
diet rich in fruits, vegetables, nuts, whole grains, and legumes has health
benefits including the following:
- · Plants are rich in antioxidants. Antioxidants from the variety of fruits, vegetables, and whole grains help to protect your cells from damage and decrease inflammation. This is beneficial in protecting our cells from damage and reducing risk for heart disease and certain types of cancer.
- · Fiber from the fruits, vegetables, and whole grains keeps you full for longer and help regulate your digestive system. This is proven beneficial for weight management, diabetes prevention, and reducing risk of developing certain types of cancer.
- · There is no cholesterol found in plant foods and very little saturated fat except for coconut and palm products. This leaves more room for the beneficial fats found in nuts, seeds, avocados, and olive oil – monounsaturated fats and omega-3 fatty acids! These are shown to have a heart-protective effect and a positive impact on HDL cholesterol.
Health Downfalls
A vegan diet is by no
means a perfect diet. Without animal products to supply some essential
nutrients that our body needs, it is very important to pay attention to the
foods eaten and supplement when it is needed. Some nutrients of concern are:
- · Vitamin B12- This vitamin is very important for the formation of blood cells and a healthy nervous system. It is found primarily in animal products such as meat, dairy, fish, and eggs, so vegans usually must take a supplement.
- · Vitamin D- This vitamin is important in calcium absorption and bone health. It is found in many animal products, and your body can make it using UV rays from the sun.
- · Iron- Iron is needed in order for your cells to carry oxygen. It is found in many plant and animal foods, but the form found in plant foods is not as easily absorbed.
- · Calcium- Calcium is needed for normal muscle function and bone health. Many foods contain calcium, but vegans may not get enough from food alone.
- · Omega-3s- DHA and EPA are used in the body for brain and eye health as well as promote heart health. The biggest dietary contributor of these are fatty fish, which vegans do not eat.
In summary, choosing a vegan lifestyle is a personal
decision. Eliminating animal products
can have health benefits, but also comes with some nutrient concerns. If you are
considering it, you should talk with a registered dietitian who can help plan
meals and provide ideas for foods that will nourish your body and keep you as
healthy as you can be!
Written By: Taylor Dees,
SFA Dietetic Intern 2014-2015
Reviewed by: Sarah Drake MS, RD, LD
Graphics from:
