Did you know that, on average, at least 3% of the global population (or higher) is vegan worldwide? With growing concerns about animal welfare and health benefits, such as an incredibly reduced risk of chronic diseases, more people are switching to a vegan lifestyle than ever before.
Long gone are the days of the “cult-like” stereotype of veganism, and in are the days of science-backed vegan lifestyles. Trust us, going vegan can do wonders not just for the world, but also for your mind and body. Dive in with us today and uncover everything you need to know about veganism, its benefits and best food sources.
What is veganism?
Veganism is a form of practice which involves abstaining from animal products and the consumption of animal foods. The main diet in veganism is predominantly plant-based, eliminating animal-derived products like eggs, honey, fish, dairy, and meat. Sometimes, vegans also don't use animal-related cosmetics or clothing made from animals.
Benefits of being vegan for the planet
When it comes to going vegan, there are a lot of benefits for the planet around us, such as:
Reduce greenhouse gases
What you eat is often one of the biggest contributors of your carbon footprint. When you eat animal products, there's a large amount of greenhouse gases generated from the clearing of forests for animals, the production of animal feed and a large amount of animal waste. Going vegan removes the need for most of these, and research supports this, showing that a vegan diet can reduce your carbon footprint by up to 73%.
Stop livestock emissions
One major greenhouse gas that contributes to climate change from animals is methane. Methane is a gas that is up to 80 times more potent at trapping heat in the atmosphere than carbon dioxide. Since pre-industrial times, methane has contributed to approximately 30% of global warming, with the majority of methane emissions originating from animal agriculture. Particularly cows that burp when digesting food, releasing it into the atmosphere.
Helps conserve water
By switching to plant-based products, you can significantly contribute to helping conserve water. The UN estimates that by 2030, around 700 million people could face water scarcity, indicating a significant shortage is on the horizon.
Compared to other major global industries, the agricultural industry, particularly livestock production for the meat industry, can significantly increase its water footprint. To put it into perspective, one quarter lb beef burger contains around 460 gallons of water to make, which is the equivalent of having 23 showers. So you should think about your next McDonald's or Burger King order!
Can preserve habitats and prevent extinction of species
When the meat industry kills cattle, pigs and chickens, it doesn't just destroy the animals but also the habitats around them. In one habitat alone, there could be thousands of species that call it home. With forests being cut down for farming, many populations start to slowly die out and become extinct.
Protects the soil
Animal agriculture contributes to soil degradation in two ways. Deforestation for cattle and pigs to feed and graze erodes essential nutrients in the top layer of the soil, making it difficult for plants to grow. Second, farmers who grow corn and soil to feed animals over-cultivate the soil, stopping the soil from recovering and restoring essential nutrients.
Benefits of veganism on your body
The advantages of veganism aren't just limited to the planet; a vegan diet is also highly beneficial for the body, such as:
Lower cholesterol and blood pressure
Compared to animal products, plant-based foods contain significantly lower levels of naturally occurring saturated fats and cholesterol. Studies show that vegan diets may help reduce bad cholesterol (LDL) by up to 7-14% and overall total cholesterol levels. With lowered cholesterol, there's an increased chance of healthier blood pressure and a lower risk of heart disease.
May help with weight management and loss
Again, as vegan diets are plant-based, they're often rich in fibre and lower in calories, making it easier to feel fuller for longer and stay within a healthy weight range. While there's no guarantee a vegan diet will make you lose weight or stay lean, there are observational studies which show vegans tend to have lower BMI's than non-vegans.
Reduce the risk of diabetes
Eating a high-fibre plant-based diet can help support blood sugar control and reduce the risk of type 2 diabetes. Vegan diets focus on glycemic control and enhance insulin sensitivity. Additionally, they contain antioxidants and phytochemicals that can help reduce inflammation and oxidative stress associated with diabetes development.
Common deficiencies and effects
Just like any other lifestyle or diet, if the right nutrients aren't consumed, there are certain side effects and deficiencies linked to veganism, such as:
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Vitamin B12: This vitamin is mainly found in animal products, helping with blood formation and nerve function.
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Iron: While you can get iron from plants, this mineral often has lower absorption rates than animal-derived food.
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Calcium: Needed for bone health, often plant-based diets have to source alternative milk
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Omega-3 fatty acids: Often plant plant-based diets lack essential EPA and DHA, only found in fish.
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Zinc: Many plant sources have lower bioavailability of zinc.
Methods to counteract deficiencies
If you're vegan or plan to incorporate more of a plant-based diet in your life, some ways can reduce your risk of deficiencies, such as:
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Eat a variety of whole plant foods: Try to include a wide range of foods such as nuts, seeds, whole grains, legumes and vegetables.
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Add fortified foods: When you can't get the sources, add in cereals, plant milks and nutritional yeast with vitamin D, B12, calcium and iodine to help meet your daily requirements.
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Go for regular blood tests: Have regular blood tests to check for deficiencies in vitamins like D and B12, as well as essential nutrients.
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Take supplements: Regular daily or weekly supplements can help support your diet and reduce your risk of deficiencies.
Earths Nurture supplements to support a vegan lifestyle
At Earth's Nurture, we have a range of plant-based supplements that can support a vegan lifestyle, such as:
Bifidobacterium
Bifidobacterium is a probiotic found in your intestines. Combining this with a healthy vegan diet can help break down food and absorb key nutrients more efficiently. Its ability to absorb them effectively may help reduce your risk of certain deficiencies.
Inositol
Another option to consider is a vegan diet, which includes inositol, folate, and chromium. It's a significant supplement that may help enhance insulin sensitivity and support blood sugar regulation. Folate is a natural B vitamin, and chromium is a mineral that can help support your metabolism and enhance insulin sensitivity. Inositol is also a sugar made in your body, found in foods, which can help with your mental health, reduce anxiety symptoms, and enhance mood stability.