Learn to go vegan: switch to plant-based meals, find cruelty-free products, and get tips for lasting success.
Introduction to Veganism
Veganism is a lifestyle and philosophy that seeks to exclude the use of animals for food, clothing, or any other purpose. The word “vegan” was coined in 1944 by Donald Watson and Elsie Shrigley, co-founders of The Vegan Society in the UK. Though vegetarian diets had existed for centuries, veganism emerged as a more radical rejection of animal agriculture and animal-derived products.
There are several reasons why people choose to go vegan:
- Animal welfare – To avoid contributing to animal cruelty, exploitation, and slaughter on factory farms. Vegans do not believe animals exist just to serve human needs.
- Environment – Animal agriculture is resource-intensive and a major source of greenhouse gases. Adopting a vegan diet greatly reduces one’s carbon footprint.
- Health – Well-planned vegan diets can provide all the nutrients needed for good health. Many studies show vegans have lower rates of heart disease, diabetes, and some cancers.
- Ethics – Vegans view the use of animals for human purposes as fundamentally unethical. They believe all sentient beings have a right to life and freedom.
While historically associated with more radical activism, veganism has entered the mainstream, with more people transitioning for health, environmental, and ethical reasons. From its humble origins, the vegan movement has grown into a global phenomenon.
Vegan Diet Basics
A vegan diet consists of only plant-based foods. This means no meat, poultry, fish, seafood, eggs, or dairy products.
Some of the main foods included in a vegan diet are:
– Fruits and vegetables – get a rainbow of colors for a variety of vitamins and minerals
– Whole grains – quinoa, brown rice, oats, wheat breads and pastas
– Legumes – beans, lentils, peas
– Nuts and seeds – almonds, walnuts, chia seeds, hemp seeds
– Plant-based milks – soy, almond, oat, rice, coconut
– Meat substitutes – tofu, tempeh, seitan
It’s important for vegans to eat a balanced diet and get proper nutrition. Some nutrients that may need special attention include:
– Protein – get from legumes, soy products, nuts and seeds. Combine different plant proteins within a day.
– Calcium – found in leafy greens, fortified plant milks and juices, tofu, tempeh.
– Iron – beans, lentils, spinach, raisins, cashews
– Vitamin B12 – nutritional yeast, fortified foods, supplements
– Omega 3 fatty acids – walnuts, chia and flax seeds.
With some planning, a vegan diet can provide all the nutrition one needs for good health. It may take some time to adjust to new staples and become comfortable with getting everything your body requires from plant foods.
1. Environmental Benefits
There are several ways that adopting a vegan lifestyle helps protect the environment and promote sustainability.
2. Lower Carbon Footprint
The production of meat and dairy products contributes greatly to greenhouse gas emissions. Ruminant livestock like cows produce methane, a potent greenhouse gas. The land needed to raise livestock also leads to deforestation in some parts of the world. Producing plant foods has a much lower carbon footprint than producing meat and dairy. So by avoiding animal products, vegans directly reduce their carbon footprints.
3. Reduced Water Usage
It takes significantly more water to produce meat and dairy foods compared to plant foods. The water needs of livestock includes drinking water as well as water to irrigate the crops used to feed them. Animal agriculture puts undue strain on water resources, especially in water-stressed regions. Going vegan is an effective way to drastically cut water usage related to food.
4. More Efficient Land Use
The amount of land needed to sustainably raise livestock is enormous compared to land required to grow crops for direct human consumption. Animal agriculture is a leading cause of deforestation globally. With a growing global population, land use efficiency is crucial. Shifting away from meat and dairy towards plant-based foods allows the same amount of land to feed more people. So veganism helps preserve biodiversity and wilderness while feeding the planet more sustainably.
5. Ethical Considerations for Going Vegan
The ethical treatment of animals is one of the top reasons people decide to go vegan. Here’s an overview of some of the main animal welfare concerns that vegans have with modern industrialized farming:
Factory Farming Practices
Over 99% of meat, dairy and eggs in the U.S. come from factory farms that prioritize efficiency and profits over the humane treatment of animals. Animals on these farms are often confined to overly crowded indoor spaces without access to natural light, fresh air or the ability to freely move around. These stressful and unsanitary conditions lead to health problems, injuries and behavioral issues.
Animals are also subject to a variety of routine mutilations without pain relief such as dehorning, tail docking, castration and beak trimming. Selective breeding for fast growth rates and high yields also causes bodily strain. Chickens bred for meat are forced to grow so fast that many end up crippled under their own body weight.
Slaughter and Transport
The journey to slaughter involves grueling long-distance travel packed in crowded trucks exposed to extreme temperatures. Many animals get sick or die in transit before even reaching the slaughterhouse. Undercover investigations frequently reveal horrific abuses during handling and slaughter. Common practices like shackling and hoisting fully conscious animals upside down, intense electroshocking to move animals, and slaughtering while still alive point to a system that views animals as commodities rather than living creatures that feel pain.
Dairy and Egg Industry Practices
While not raised for meat, animals in the dairy and egg industries still undergo painful mutilations, confinement, transport and slaughter once productivity declines. Male calves born to dairy cows are sold for veal or beef, and male chicks born to egg-laying hens are killed upon hatching since they don’t produce eggs.
For a vegan, avoiding animal products is a refusal to directly support an industrialized farming system that subordinates animal welfare to efficiency and profit. The philosophical belief that animals have intrinsic value beyond what they can provide to humans is at the heart of what it means to go vegan for ethical reasons.
Health Benefits
Going vegan is associated with many health benefits, but three areas of study stand out when it comes to lowering health risks: heart disease, diabetes, and cancer.
Numerous large observational studies have shown that following a vegan diet is linked to significantly reduced rates of hypertension, high cholesterol, and coronary heart disease. One meta-analysis that combined data from 5 studies found that vegans had a whopping 75% lower risk of developing high blood pressure compared to meat eaters. High blood pressure is a major risk factor for heart attacks and stroke.
Vegan diets are also associated with better glycemic control and reduced rates of diabetes. One study that followed over 40,000 adults for 2-6 years found that transitioning from a non-vegetarian to a vegetarian or vegan diet resulted in a substantial 35% lower risk of developing type 2 diabetes. The fiber, healthful carbs, and low saturated fat in plant-based diets helps improve insulin sensitivity.
Lastly, vegan diets may protect against several types of cancer. Studies suggest vegans have a 15% lower risk of developing and dying from cancer. The reduced risk is most notable for prostate and gastrointestinal cancers. The high fiber, antioxidants, and phytochemicals in plants are thought to suppress cancer cell growth and inhibit tumor formation.
In summary, vegan diets are linked to impressive reductions in chronic diseases that are the top causes of death worldwide. The nutritional composition and avoidance of meat seem to provide significant protective benefits for long-term health.
Addressing Nutrient Deficiencies
When transitioning to a vegan diet, many people worry about getting proper nutrition and adequate amounts of key nutrients like B12, iron, calcium, and omega-3 fatty acids. However, with a little bit of knowledge and planning, potential deficiencies can easily be avoided on a vegan diet.
Vitamin B12
Vitamin B12 is important for neurological function and red blood cell formation. It is not naturally present in plant foods, so vegans must rely on fortified foods or supplements. Common vegan sources of B12 include nutritional yeast, non-dairy milks, breakfast cereals, and meat substitutes. Taking a daily B12 supplement or multivitamin can also guarantee adequate intake.
Iron
Iron is essential for oxygen transport in the blood. Thankfully, many vegetables, legumes, grains and nuts contain non-heme iron. Pairing iron-rich foods with vitamin C sources can boost absorption. For example, lentils and spinach with tomatoes. Consider supplementing if bloodwork shows persistently low ferritin.
Calcium
Calcium maintains bone density and strength. Leafy greens, tofu, tempeh, beans, sesame seeds, almonds and fortified plant milks provide calcium. Absorption is improved by pairing with vitamin D sources. Check blood levels of calcium and vitamin D if bone health is a concern.
Omega-3 Fatty Acids
Omega-3s support heart, brain and eye health. They can be obtained from walnuts, flax and chia seeds. Algae oil supplements also provide vegan DHA and EPA omega-3s. Consider microalgae supplements to maintain optimal omega-3 status.
With planning and supplementation if needed, vegans can obtain all the nutrients required for good health. A balanced vegan diet is nutritionally adequate. Deficiencies are avoidable if you know what to focus on.
Making the Transition
Making the switch to a vegan diet can seem daunting at first, but it doesn’t have to be an all-or-nothing approach. There are a few different ways to transition:
1. Going Cold Turbey
Some people choose to transition to veganism overnight by removing all animal products from their diet immediately. This approach works well for highly motivated individuals, but it can be challenging to adjust so quickly. Having a solid meal plan in place is crucial.
2. Gradual Transition
A more gradual transition can make adopting a vegan diet feel less restrictive. Try starting by removing one animal product at a time, such as cutting out red meat first. Or, you could start with a challenge like going vegan before 6 pm. As you get comfortable, keep extending your vegan eating further into each day.
3. Reducing Consumption
Rather than eliminating animal products completely, some people prefer to start by incrementally reducing their consumption. For example, you could switch to only eating meat/dairy a few times per week instead of daily. Or, choose vegetarian options 50% of the time. As this becomes a habit, keep increasing the ratio.
4. Dealing with Cravings
Cravings for familiar comfort foods containing animal products are common, especially in the initial adjustment period. Having vegan substitutes helps, like plant-based cheese and meat alternatives. Drinking plenty of water and snacking on nuts, seeds or fruit when hungry can prevent cravings from intensifying. Allow yourself a treat now and then while learning to satisfy cravings with healthy plant foods.
The key is being patient with yourself and making changes at a pace you can sustain long-term. With a little preparation and willpower, transitioning to a vegan diet can be achieved smoothly.
5. Eating Out and Social Gatherings
Going out to eat or attending social gatherings that aren’t specifically vegan-friendly can be challenging for those following a vegan diet. However, with some preparation and knowledge, it is possible to navigate these situations while staying committed to veganism.
Finding Options at Restaurants
– Do some research ahead of time on restaurant menus online and call ahead if needed to ask about vegan options. Many restaurants are now offering clearly labeled vegan items.
– ethnic restaurants like Indian, Thai, Vietnamese, Ethiopian etc often have many naturally vegan dishes. Focus on finding cuisines that align well with veganism.
– Ask about modifications that can be made to remove non-vegan ingredients like cheese or meat-based stocks. Restaurants are usually willing to accommodate requests.
– Look for appetizers, salads, side dishes, and even desserts that may already be vegan on the menu. Bean burritos, vegetable sushi, and olives can make good vegan starters.
– For salads, request no cheese, meats or creamy dressings. Vinaigrettes and simple oil & vinegar dressings are typically vegan.
– Many Italian and Asian side dishes consist of vegetables, grains or beans and can be made vegan. Inquire about ingredients and preparation methods.
– If all else fails, french fries and vegetable fried rice can be go-to vegan dishes at many restaurants.
Attending Non-Vegan Events
– Offer to bring a vegan dish to share at potlucks so you are guaranteed to have something to eat. Chili, pasta salad, or roasted vegetables make good options.
– Check ahead to see if accommodations can be made by the host or caterers. Most are willing to provide a vegan meal option if notified in advance.
– Before attending catered events, eat a filling vegan snack or meal so you are not arriving hungry if there are limited options.
– Scope out ingredients at buffets and food tables for vegan choices. Stick to vegetable dishes, hummus, fresh fruits, nuts, seeds and safer baked goods.
– Politely decline non-vegan offerings and focus conversations on other subjects. Most people will respect your choices without much explanation needed.
– Bring your own vegan treats or protein bar so you always have something vegan on hand if needed.
The key is advanced preparation, knowledge of restaurant cuisine, and learning what to look for. With some care taken ahead of time, vegans can thrive in non-vegan social settings.
Parenting and Feeding Vegan Kids
Raising vegan children can seem daunting, but with proper planning it is absolutely possible for kids to grow up healthy on a vegan diet. The key is making sure their nutritional needs are met, especially for protein, iron, vitamin B12, calcium, omega-3s, and vitamin D.
Good plant-based sources of protein for kids include tofu, tempeh, seitan, beans, lentils, nuts, seeds, and whole grains. Iron can come from legumes, tofu, fortified cereals, green leafy vegetables, nuts and dried fruits. Vitamin B12 needs to be supplemented or obtained through fortified foods. Calcium-fortified plant milks, leafy greens, calcium-set tofu and almonds are good sources. Omega-3s can be found in flax, chia and hemp seeds, walnuts and leafy greens. Vitamin D should be supplemented especially in winter months when sun exposure is limited.
When dealing with non-vegan family and friends, be upfront about your child’s dietary needs. Offer to bring vegan dishes along to gatherings and suggest kid-friendly vegan menus to hosts. Teach kids how to politely turn down non-vegan food and explain their diet to others. Role model a positive attitude towards veganism, handling criticism with grace. Raise open-minded kids who can make their own choices someday. With love and understanding, raising vegan children can be rewarding.
The Future of Veganism
The vegan movement has seen tremendous growth over the past decade, and this trend is expected to continue as more people become aware of the ethical, environmental, and health benefits of avoiding animal products. Here are some predictions for the future of veganism:
- Continued Growth in Numbers
Surveys indicate there are now millions of vegans in the US alone, up from only thousands a decade ago. As plant-based eating becomes more mainstream and accessible, these numbers will continue rising steadily. The increasing availability of vegan products in grocery stores and restaurants makes it easier than ever to maintain a vegan lifestyle.
- More Supportive Infrastructure
Cities, schools, hospitals, and other institutions are starting to accommodate vegan diets more. This includes providing clearly labeled vegan options and eliminating animal products from menus when possible. Workplaces may also begin offering more vegan-friendly menus in cafeterias. As demand increases, the infrastructure to support veganism will continue improving.
- Greater Access to Vegan Options
Grocery stores now have entire vegan sections, and even fast food chains are beginning to add vegan burgers and other meat alternatives. This trend towards more plant-based options in stores and restaurants will make following a vegan diet much simpler no matter where someone lives or travels.
- Continued Improvements in Vegan Products
The variety and quality of vegan specialty products are rapidly improving. Vegan meat, cheese, ice cream, and egg substitutes are becoming nearly indistinguishable from their non-vegan counterparts. With advanced food technology and investment from major food companies, vegan products will continue getting tastier and more realistic.
- Increasing Awareness and Acceptance
Documentaries, celebrity endorsements, social media activism, and coverage of the UN climate reports are all contributing to greater awareness about veganism. As more people understand the reasons behind vegan diets, vegans will likely face less skepticism and opposition in social situations. Mainstream health organizations may also begin actively endorsing plant-based eating.
- Greater Focus on Environmental Sustainability
The heavy environmental footprint of animal agriculture is becoming more widely recognized. As the consequences of climate change escalate, there may be a societal shift towards sustainable plant-based eating as a way to reduce our impact. A vegan diet could move from a fringe choice to a societal expectation or even a necessity. The future may be very bright for vegans and the planet if these trends continue accelerating.