what is veganism?
In a nutshell, anyone who calls themself a vegan tries to avoid using or consuming products or food from animals and other living beings. For example, it’s not just about what you eat; it could be about what you wear, the products you use that are free from being tested on animals and avoiding activities that exploits animals for entertainment. However, this post is just focusing on the vegan diet. Note, this is not the same as the plant-based diet.
why is eating meat and dairy potentially harmful to our health?
They’re not as long as they are consumed in moderation (particularly meat). Meat is an excellent source of protein, vitamin B12 and iron. While dairy again, is an excellent source of protein and of course, calcium.
However, meat and some types of dairy are high in saturated fat, salt and chemical additives like nitrates. According to the World Health Organisation, there is an 18% increased risk of developing colorectal cancer if you eat about 50 grams of processed meat daily. This is approximately two rashers of bacon. Also, it has been estimated by the Global Burden of Disease Project that about 34,000 cancer deaths per year in the world are linked to diets high in processed meat.
Moreover, the high fat content in some dairy products are contributing to the high amount of saturated fat in our diets, leading to the risk of developing cardiovascular disease.
Is a vegan diet good for you?
If this diet is well planned, then again it isn’t harmful to our health. Vegan diets are low in saturated fat and high in dietary fibre. Vegans tend to have both lower cholesterol and blood pressure than meat eaters. Even though there isn’t much evidence to show the long-term health of vegans, studies so far indicate that they are at lower risk of developing digestive tract disorders like diverticulitis. Also, vegans may have a reduced risk of developing type 2 diabetes and there is even limited research that show that following a vegan diet could reduce pain from arthritis.
However, this diet could lack essential vitamins and minerals like vitamin B12 and D, iodine, selenium, calcium and iron which could lead to health problems like thyroid dysfunction, fatigue and osteoporosis, for example.
A few tips to help you consume a healthy vegan diet.
The NHS in the UK have what is known as ‘The Eatwell Guide.’ This guide shows us what we should eat from each food group to eat a healthy, balanced diet. A healthy, vegan diet should include:-
- At least 5 portions of fruit and vegetables a day.
- Starchy foods which should make up to a third of what we eat a day. (
Potatoes, bread, rice, pasta or other starchy carbohydrates.) - Protein. Vegan sources include beans, peas, lentils, tofu, seitan and tempeh.
- Dairy alternatives. Eg. soya drinks and yoghurts. (Make sure they have been fortified with essential vitamins and minerals.)
- Oils and Spreads. The advice is to choose unsaturated oils and spreads like vegetable, rapeseed, olive and sunflower oils and only consume small amounts.
- Drink 6 to 8 cups or glasses of fluids a day. This includes water, lower-fat milks, lower-sugar or sugar free drinks, tea and coffee.
Also, add nuts and seeds to your diet because they are high in fibre, unsaturated fats, protein, magnesium, zinc and selenium.
What about meat substitutes?
They are a good stepping stone to a plant-based diet but often, salt, sugar and fat are added to them. Check the nutrition labels and only eat in moderation if you are concerned about the effects on your health.
For more guidance and recipe ideas, check out the Veganary website and The Vegan Society.
So, as I stated earlier, a well-planned vegan diet can be good for you. It you decide you want to give it a go, you may have to consider taking supplements. Don’t be put off by doing this because some research states that even omnivore diets lack essential nutrients.
Thank you for reading this post.
Rachel x
Sources:
http://www.bbcgoodfood.co.uk, http://www.health.harvard.edu, http://www.healthline.com, http://www.leap.ox.ac.uk, www. nhdmag.co.uk, http://www.nhs.uk, http://www.veganary.com
Jasperden Health 