Is Veganism a Healthy Choice or Just a Fad Trend?

What’s one of the most misunderstood groups in the world? No, it’s not what you first thought of. We’re here to talk about vegans. The popularity of vegans over the past few years has sparked a massive debate on veganism and nutrition.

Right now, there are over 200 million vegans worldwide! It’s a lifestyle, but some people feel it’s a social trend. Whatever it is, we’re here to discuss the complexities of veganism and its impact on health, nutrition, and sustainability.

Veganism, at its core, is essentially abstaining from all animal products and eating plant-based or lab-grown food. This can be either due to personal reasons that usually involve animal cruelty or religious/cultural reasons where eating animal products is generally forbidden.

Nutritional Profile: A vegan diet is usually high in fibre, vitamins C and E, magnesium, and antioxidants. However, careful planning is also needed to ensure that there is enough intake of nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids, which are usually found in other foods derived from animals.

Health Benefits of Veganism

Heart Health: Many studies have shown that plant-based diets are associated with lower blood pressure, reduced cholesterol levels, and decreased risk of heart disease, and it is believed that these benefits stem from the fact that there are very few saturated fats in these foods which is common in animal products.

Weight Management: Veganism usually makes you eat fewer calories, which helps in weight loss. The abundance of fibre-rich foods helps promote satiety and healthy digestion.

Lesser Risk of Chronic Diseases: A vegan diet could also lower the risk of developing conditions like type-2 diabetes and certain cancers. The emphasis on whole, unprocessed foods reduces exposure to harmful preservatives and carcinogens.

Common Myth: One famous misconception is that a vegan diet doesn’t have any protein. However, protein sources like tofu, lentils, chickpeas, and quinoa can meet the body’s needs. Another myth is that veganism automatically guarantees health. A diet based on processed vegan foods like bread and chips is just as unhealthy as a poor, non-veg diet.

Pros

Environmental Impact: Veganism reduces the carbon footprint by minimising reliance on animal agriculture, a significant contributor to greenhouse gas emissions.

Ethical Pros: Saying no to animal products means you’re with animal rights and welfare and against animal cruelty.

Improved Digestion: High fibre content in plant-based diets helps with gut health.

Cons

Nutritional Deficiencies: Without proper planning, vegans could be deficient in vitamin B12, iron, zinc, and omega-3 fatty acids.

Social Challenges: Dining out and attending events can be a pain as not many restaurants offer vegan food.

Transition Challenges: Adopting a vegan makes your shopping, cooking, and eating habits very different.

Long-Term Effects of Veganism

Physical Health

A well-planned vegan diet can help you lose and sustain your weight and lower the risk of many chronic diseases.

However, you could be deficient in key nutrients like B12, which can lead to many issues if it is not addressed through supplements or fortified foods.

Mental Health

A balanced vegan diet has the potential to boost your mood and mental clarity due to the amount of antioxidants and anti-inflammatory compounds you’d be eating. However, at the same time, poorly planned vegan diets could result in fatigue and mood swings due to nutritional imbalances.

Veganism for Different Goals

Weight Loss:

The high-fibre and low-calorie nature of vegan foods helps out with weight management, but processed vegan snacks like chips can make it hard, so plan your diet properly!

Heart Health:

Plant-based diets are the best in reducing cholesterol levels and promoting cardiovascular health as there are less to zero saturated fats and the inclusion of heart-friendly foods like nuts and seeds.

Athletic Performance:

Contrary to misconceptions, vegan athletes thrive by consuming protein-rich plant foods like legumes, tofu, and plant-based protein powders. Take Virat Kohli and Lewis Hamilton for example!

Comparing Vegan and Meat Diets You already know what vegan and meat diets are, so let’s just do a quick pros and cons of both!

Vegan Diet

Advantages: Ethical, environmentally sustainable, and potentially healthier when well-planned.

Challenges: Nutritional deficiencies and social adaptability.

Omnivore Diet

Advantages: Provides a larger range of nutrients, including naturally occurring B12 and omega-3s.

Challenges: Linked to higher risks of heart disease and environmental impact.

Is Veganism Just a Trend?

We’re seeing a lot of people move towards veganism, especially in the Western world. Social media influencers, documentaries, and growing awareness of ethical and environmental issues play a massive role. Some go vegan for just a bit, but there are many people who make the switch temporarily:

Popular Reasons for Going Vegan

1. Health Benefits: Lower risk of chronic diseases and improved overall health.

2. Environmental Impact: Reducing carbon footprints and conserving natural resources.

3. Ethical Concerns: Compassion for animals and opposition to factory farming.

Veganism and Mental Health

A vegan diet rich in whole foods can definitely improve your mental health by reducing inflammation and promoting gut health. However, deficiencies in nutrients like omega-3 fatty acids and vitamin B12 can negatively affect your mental well-being, so be sure to supplement it!

1. Include a Variety of Foods: Make sure you add a mix of fruits, vegetables, grains, legumes, nuts, and seeds to your diet.

2. Focus on Fortified Foods: Go for plant milks like almond and oat milk, cereals, and nutritional yeast to supplement nutrients like B12 and calcium.

3. Consider Supplements: Omega-3, vitamin D, and B12 supplements can bridge the vegan gap.

4. Plan Meals Carefully: Plan your meals and track your macros to avoid over-reliance on processed vegan products.

Going vegan has a lot of health benefits, and although it could lead to some deficiencies, it can all be avoided with a bit of planning! The next time someone asks you what the point of going vegan is and if it’s even viable, just send them this blog!