About 10 years ago, my best friend Katie decided to try vegan. That meant giving up meat, seafood, dairy and any other ingredient that comes from an animal during the month of January.
Of course, I had questions. Did she know that vegan Didn’t that mean more pizza? Are Oreos vegan? And that means I can keep your leather boots? Katie’s 30 day trial became a lifestyle and my best friend is still vegan today.
People decide to go vegan for many reasons, including ethics and personal health. If you are thinking about adopting a vegan lifestyle, here are more details about the pros and cons of veganism.
What is a vegan diet?
The vegan diet is plant based and includes vegetables, fruits, whole grains, legumes, beans and nuts.
People who follow a strict vegan diet do not consume animals or foods of animal origin including:
In general, 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, seafood and fish. But there are different types of vegetarian diets that allow foods of animal and/or fish origin.
For example, a lacto-ovo-vegetarian will still eat dairy products and eggs.
Health benefits of being vegan
Numerous studies linking a healthy vegan diet with a reduced risk of serious diseases. These include:
A vegan diet can also lead to lower levels of LDL cholesterol (the “bad” cholesterol) and weight loss. For example, in one recent study In the identical twin study, the twin who consumed a healthy vegan diet for eight weeks had a 15% drop in LDL levels and a 3% drop in body weight compared to the brother who consumed a healthy omnivorous diet. of meat and vegetables.
A global shift to a completely vegan diet could save an estimated 129 million lives and trillions of dollars in healthcare costs by 2050, according to investigation published in the Proceedings of the National Academy of Sciences of the United States of America.
But as with all lifestyle choices, a vegan diet may not be suitable for some people. Research shows that the dietary restrictions of a vegan diet may contribute to some health problems, including an increased risk of bone fractures, bleeding problems, and poor fetal outcomes in pregnant women.
This can happen because important vitamins and minerals, such as B12, calcium and vitamin D, come from meat and dairy products. People following a vegan diet must be proactive in getting adequate amounts of those nutrients from other sources, including fortified foods and supplements.
Read: Are you curious about calcium? >>
protein deficiency, which can cause brittle hair, fatigue, and muscle weakness, is also a concern when following a vegan diet. Vegan proteins include soy, legumes, nuts and seeds. So if you are eating vegan, make sure calculate how much protein you need every day and make sure you receive it.
Veganism and the environment
Go vegan and save the planet? It’s a good starting point, according to science. Researchers say that a Plant-based diet is better for the environment. because cattle graze Creates methane and carbon dioxide. (greenhouse gases) that contribute to climate change.
Industrial agriculture/meat and dairy production also requires more resources (water, land, etc.), resulting in higher emissions compared to plant-based alternatives.
One analysis found that the environmental footprint of vegans is considerably smaller than that of meat eaters in terms of the amount of methane and water required to produce their food.
Cost of a vegan diet
TO study A study involving 150 countries, including the United States, found that healthier, more sustainable diets (i.e., vegan food options) generally have a lower cost compared to diets that include animal products and processed foods.
Vegan diets were the most affordable and could reduce 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 may increase.
Challenges of the vegan diet
Many of us wish we could snap our fingers and find the right health-boosting and environmentally friendly foods, but the reality is that eating a healthy vegan diet takes time and effort.
For example, if you go out to a restaurant with your family or friends, the restaurant may not offer vegan options. And sure, you can probably order lettuce at most places, but that’s not a meal.
At the grocery store, reading labels can be tricky if you haven’t done your research (looking at you, gelatin). Shopping for vegan foods and preparing vegan meals can also be overwhelming if you haven’t planned ahead, taking into account strict dietary guidelines.
And there is the question of access. Vegan options are becoming more common, but finding what you need may not be convenient or even possible depending on where you live and when it comes to dining out. This can lead to reliance on highly processed foods, such as chips and cookies, which are vegan but not necessarily healthy or a good choice of essential nutrients.
Considering all the plant-based basics, talk to your healthcare provider if you’re thinking about going vegan to see if it’s right for you.
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