Introduction:
The term veganism comes from vegetarianism, taking up the first and last alphabets of the word. Veganism is a practice in which the use of animal products is entirely omitted. It is employed for ethical and environmental reasons and health benefits.
Though the vegan diet was less popular earlier, currently, increased awareness about the various benefits associated with it has increased its favorability among populations. Adapting to veganism extends complete support to exclude all forms of animal exploitation or cruelty. Starting a vegan diet, which is the first step in initiating the action of veganism, may seem very difficult, but it is easy when started with many new and exciting food options to explore.
What to Know About Veganism?
The term "vegan" was used for the first time in 1944 by a small group of vegetarians from England who intended to form a vegan society. The people from this group abstained from all forms of animal products like meat, eggs, or dairy. The latest definition of veganism excludes supporting any form of cruelty against animals for food, clothing, cosmetics, or other purposes. However, as misinterpreted by many, the term veganism is more than just including plant-based foods in the diet.
What Are the Benefits of Practicing Veganism?
People opt for veganism for the following options, that include:
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Ethical.
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Environmental.
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Health.
Ethical Reasons:
Vegans believe that all living beings have the right to live freely. They strongly feel that killing animals for the benefit of humans is unethical. Therefore, they oppose the idea of harming animals and avoiding animal products like eggs, dairy, and meat for consumption, as well as the use of fur or leather. Also, they are sensitive to the physical and psychological stress that the animals go through when placed in cages or slaughterhouses. Ethical vegans strongly believe that animal products are not for human exploitation, irrespective of their living conditions.
Environmental Reasons:
People tend to avoid animal products to reduce their impact on the environment. Recent studies suggest that greenhouse gas emissions (GHG) occur due to animal agriculture, leading to unwanted climatic changes. People who consume meat contribute to GHGE two to two and a half times more when compared to people following a vegan diet.
Studies have shown that the amount of methane released from a cow's belch is around 220 pounds which, when released into the atmosphere, is eight times more harmful to the climate than carbon dioxide. Also, ruminant animals like cattle, goats, and sheep emit significantly high amounts of GHG per gram of protein they provide. A study reveals that the amount of GHG produced by a meat-containing standard American diet is 33 percent higher than a vegetarian diet and 53 percent higher than a vegan diet, with the same amount of calories as that of a meat diet.
Also, the amount of land and water required to produce protein-based crops for feeding animals is much higher when compared to that needed to grow crops for humans. It is believed that the resources available in the soil can only be used up to the year 2050 to fulfill the food system's needs.
Health Reasons:
The health benefits of a vegan diet outweigh those of a meat diet. Therefore many people have shown a tendency toward a vegan diet. Red meat diet is linked to high chances of heart diseases, diabetes, and cancers, whereas plant foods are associated with a decreased risk of developing the disorders. Also, plant-based diets have been proven to improve digestion and reduce the chances of developing Alzheimer's disease. Also, a vegan diet reduces the side effects of hormones and antibiotics. Vegan diets also help people reduce weight and lower the chances of obesity.
Though a vegan diet is healthy, avoiding animal products can lead to a deficiency of a few nutrients like calcium, iron, proteins, zinc, omega-3 fatty acids, vitamin D, and vitamin B12 which play vital roles in different body functions. More importantly, these nutrients are essential for children and pregnant women.
Substitutes for the above nutrients from plant-based foods include:
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Proteins - Nuts, beans, soya, quinoa.
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Iron - Spinach, peanut butter, tofu, soy nuts, fortified cereals.
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Calcium - Soy milk, fortified orange juice, tofu with calcium, kale, broccoli, almonds.
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Vitamin B12 - Plant-based milk, soy products, fortified cereals, yeast extract.
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Omega-3 Fatty Acids - Flax seeds and vegetable oils.
Nutrients like vitamin B12 which are not readily available in plant products, need to be taken as supplements. Also, products like vegan ice creams, candies, or cookies must be avoided as they pose a risk of weight gain when consumed frequently.
What Are the Other Aspects of Veganism?
The other aspects that are to be considered before opting for veganism include:
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Medications: Most medicines and vaccines are tested on animals to assess their safety and effectiveness. Also, some prescribed drugs contain animal products like lactose or gelatin. The vegan society does not encourage or recommend patients to avoid medicines containing animal products. However, if possible, they can ask the health care provider or pharmacist to provide alternatives without animal products.
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Medical Charity: Currently, many charities do not conduct tests on animals. However, vegans can enquire about the charity's activities and prefer to donate amounts in favor of going for alternative ways of testing.
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Entertainment: Vegans do not support animal cruelty in any form. They avoid participating in animal races and do not prefer visiting zoos or aquariums where the animals are in enclosures. They instead prefer visiting animal sanctuaries that provide a safe environment for rescued animals.
Conclusion:
Veganism is a way to help prevent animal cruelty for ethical, environmental, and health reasons. There are a multitude of benefits when several people start following veganism. However, the only risk is the deficiency of necessary nutrients for normal body functioning. A doctor or a certified dietitian can guide in providing the essential diet plan that includes plant-based foods with all the required nutrients. Though starting with a vegan diet may look tough, the more the person explores, the better the food options appear. Replacing animal foods with plant foods like fruits, vegetables, legumes, nuts, and seeds has decreased the risk of obesity, diabetes, and heart problems. It has contributed to a healthy and active life for vegans.
