Veganism and vegetarianism have not only become important trends of this decade that show our willingness to support our animal friends and reverse climate change, but they have also become defining characteristics of healthy lifestyles. Choosing to go vegan or vegetarian can help improve one’s own health, specifically in relation to avoiding disease and curbing obesity, and help improve the health of our global community as a whole.
To start, a quick definition of vegan and vegetarian diets. Vegetarians do not eat meat but do eat dairy products and other animal products such as honey. Some vegetarians also eat eggs. Vegans, on the other hand, refrain from eating all animal products, from dairy to meat to eggs. Common vegan diets consist of fruits, vegetables, nuts, beans, wheat products, rice, non-dairy milk, and vegetable oils. Vegans also try to extend these animal-friendly practices into their purchasing behaviors and lifestyle.
Vitamins
One big controversy about vegan diets is their nutritional value. Do vegans really receive less essential nutrients in their diets? Well, it’s a give and take. Vegan diets actually tend to be richer in potassium, magnesium, folate, and Vitamins A/C/E. This is because eating more fruits, vegetables, and beans over meats can help increase bodily concentrations of these key nutrients. Vegans also are able to receive substantial amounts of fiber in their diets.
On the other hand, vegans also tend to have lower protein, calcium, omega-3 fatty acids, and vitamin B12 levels. Proteins, which are found in meats, are essential for basically every single chemical reaction in your body and build every part of your body as well. Adding soy, quinoa, and beans into your vegan meals can help boost your protein intake even without meat. Calcium is essential for bone strength and teeth strength and is a key component in milk. Vegans can replace animal milk with other types of milk- soy, almond, oat, etc. - to maintain their calcium levels. Omega-3 fatty acids are found in fish and can help protect individuals against heart disease and stroke. Vegans can use vegetable oils in their cooking and take flaxseed supplements to include Omega-3 fatty acids in their diets. Lastly, B12 is found only in meat diets and is essential for red blood cells, meaning that vegans need to take B12 supplements to compensate.
Vegan diets can remain on par with their omnivore counterparts with the inclusion of these essential foods and supplements to compensate for the lack of animal products!
Disease
Vegan diets are also great considerations for those looking for key health benefits such as weight loss and protection against chronic diseases. As obesity becomes a pressing problem in America (as seen in the chart below), with 40% of adults being overweight, vegan diets can help make a difference in their lives. In one study, vegan diets helped participants lose 9.3 pounds more than those with a control diet (omnivorous) over the course of 18 weeks. Even more astoundingly, vegan diets were even better at helping with weight loss than calorie-control diets; individuals could eat vegan diets till they felt full and still lose more weight than those controlling their calorie intake carefully (Healthline). For those considering a weight loss regime or even just eating healthier, a vegan diet can be a promising option.
Additionally, those who eat vegan have a lower risk of heart disease and diabetes. Vegan diets are lower in cholesterol and saturated fats, which are found in high concentrations in animal products and contribute to a lower risk of clogged arteries and high fat intake. With this lower chance of interrupted blood flow and body fat accumulation, vegan eaters have a 50-78% lower risk of getting type 2 diabetes and up to a 42% less chance of getting heart disease in comparison to omnivorous eaters. This makes vegan eating an especially good option for those with a family history of heart disease and/or diabetes or those who are older and therefore, are naturally at higher risk for heart attacks and clogged arteries.
Cancer risk is one of the more varying effects of vegan eating. Cancers of the reproductive system and GI cancers are less common in vegan eaters. Vegans often have higher fruit, vegetable, and legume intake, which can help boost nutrition and protect the body from such cancers. In omnivorous diets, smoked and overcooked meats can increase cancer risk because of the carcinogenic acids that develop in the cooking process: this is not a problem for vegans. Dairy products can increase one’s risk of prostate cancer, but also help decrease the risk of colorectal cancer, and it is less clear how effective removing dairy products from one’s diet can decrease overall cancer risk.
Although, vegan diets have these many health benefits one study does show that vegan diets can be associated with a 20% greater risk for stroke. It is important to note that this study was just one of association and not cause-and-effect, meaning that this result could have also been linked to varying personal lifestyles. It also likely has to do with lower B12 and other key vitamin levels in vegan that can now be supplemented with pills but may not have been back when this study was done (1993-2001). Nevertheless, it is important for vegan eaters to take necessary precautions to protect themselves from strokes, and keep their doctors informed about their dietary choices to get more tailored healthcare that can prevent diseases they may be more prone to.
Even if your vegan diet doesn’t show largescale immediate healthcare benefits, it may contribute to overall better health over time and protect you against diseases in the future. It may also improve your health on a smaller scale. One of my friends recalls some key small changes that resulted after going vegan, “I feel a lot more energetic as a vegan eater and my skin is so much better”. These are benefits you, my readers, can enjoy too if you try going vegan.
Cost
Contrary to popular belief, vegan diets are also very affordable, which may improve financial health and as a result, mental health. There is the additional cost of supplements to consider, but even with those, the lower consumption of meat products is actually financially beneficial. One study found that vegans and vegetarians spend $23 less on food weekly than meat-eaters. Vegans eat a large portion of fruits, vegetables, and beans instead of purchasing meats, cutting a large chunk of grocery spending out. Vegan diets only become expensive when people eat out frequently (since vegan restaurants usually have higher-priced food), by packaged food (vegan ice creams, vegan cookies, etc.), and try to purchase vegan meats instead of incorporating other protein sources such as tofu and soy into their diets. By simply avoiding these things while also eating vegan, you get to live a healthier lifestyle at a cheaper price. Additionally, a healthier lifestyle and lower chance of disease - heart disease, cancers, etc.- also means that you will pay less in medical expenses. Both in the long term and short term you can benefit financially from choosing to go vegan, and financial stability can lower stress levels and benefit mental health.
Environment
It’s impossible to mention veganism without mentioning its numerous environmental benefits. The meat industry contributes to 19% of greenhouse gas emissions and its climate impact is on par with the impact of burning fossil fuels. Eating vegan can curb carbon emissions by farm animals and meat-packaging factories, reduce water consumption by the meat industry, and free up farming land used to raise livestock and grow animal feed so that more fruits and vegetables for human consumption can be produced. This means that vegan eating can help contribute to cleaner air, a more plentiful water supply, and increased food security for humans respectively. A better climate and a less polluted environment can improve human health both in the present and long term, lowering risks of chronic diseases like cancer and contamination.
Overall, it’s easy to say that vegan eating and healthcare are two closely related topics since diet impacts everything from the environment to our individual medical conditions. As you consider a new diet for weight loss or new ways to help out the planet, make sure to try out a vegan diet and make a difference!
We are trying to eat less and less meat. Even my partner (who loves meat) is trying to eat less of it and switch away from animal products in general. I also take a bunch of supplements to make sure we are healthy!!
What a beautiful, well-researched, well-written article! I’ve been wanting to go vegan for some time and I was concerned about the high cost, but this article puts me at ease. At the moment, I’m writing my grocery list. Thank you for this.