Have you heard about how most celebrities are adopting a vegan diet by considering its potential health benefits? Some celebrities like Ariana Grande, Billie Eilish, Peter Dinklage, James Cameron, Kangana Ranaut, Sonakshi Sinha and more adopted a vegan lifestyle. But the big question remains: can veganism kill you or save you?
The concept of veganism
The concept of veganism refers to the practice of withholding from the consumption and utilisation of animal-based products. In this plant-based diet, people boycott eating meat, eggs, honey and any dairy products that come from animals. The non-dairy diet is grounded in ethical, environmental and health considerations.
Some people might confused between vegetarianism and veganism, but both are different. Vegetarian people exclude meat and fish from their diet but eat eggs and other dairy products. Conversely, vegan people not only eliminate the consumption of animal-based food but also do not use animal-based products in their daily lives.
The meatless lifestyle is motivated by a variety of reasons. Some people adopt it because of their health, some do not like harming animals, and some embrace it because of their interest in environmentalism and ethics.
Historical background of veganism
Veganism has a long history. The term “veganism” was introduced in 1944, and its philosophy is rooted in early vegetarianism and even ancient spiritual practices. However, in the 1830s era, the individual who withheld all animal products was called vegetarianism.
The first prominent European figure who withheld dairy and eggs from the diet was Percy Bysshe Shelley for ethical reasons. Shelley wrote a book on “A Vindication of Natural Diet” in 1813. In this book, he blamed societal problems as the main root of consuming meat.
In 1847, the Vegetarian Society was constructed and it included those members also who consume egg and dairy products. Because of this reason, a debate ensued for decades with several questions like whether true vegetarians consume or use animal-based products or not.
However, instead of the Vegetarian society, another society was also built as a consequence of the debate. Donald Watson and Elsie Shrigley founded the Vegan Society in 1944. Donald Watson was a British woodworker who became a vegetarian at the age of 16.
Watson started his vegan journey with a group of a few people of non-dairy vegetarian people. Watson and Shrigley were promoting the elimination of animal exploitation in any form including food, clothing and other uses.
The term “vegan” was introduced by Watson and his wife. It was derived from the first and last letters of “vegetarian.” It symbolises the vegan movement’s roots in vegetarianism and its culmination as a more ethical practice.
From the year 1914 to 1979 the vegan movement was reshaped by pioneer figures like Elsie Shrigley, Leslie Cross, Fay Henderson, Eva Bhatt and the like. Cross has a role in expanding the definition of veganism to focus on animal rights. Shrigley plays a significant role in the establishment of the Vegan Society with Watson. Henderson contributed to the naming of the society, whereas Bhatt’s writings and activism helped in promoting a dairy-free lifestyle.
The ancient Indian and Greek cultures also embraced the plant-based diet. The Greek moral philosophies like the “Pythagoras” that belief in the sanctity of animal life emphasise the plant-based diet. The Indian concept of “ahimsa” or non-violence is the central concept of Hinduism and Jainism also emphasized the plant-based diet.
Over time, the plant-based diet evolved into a global movement from a niche dietary choice. By adopting the plant-based diet people want to address animal welfare, environmental sustainability and public health. In the modern day, it is characterized by diverse factors including the growing concerns of sustainability, and the growing awareness of health and ethical practices.
Potential health benefits of veganism
It has been estimated that the vegan diet has been embraced by over 230 million people in the world. In a survey, it has been found that most of the European countries have adopted a vegan diet. The UK (existing EU in 2020) has 3.2% of people who adopted veganism; Italy has 2.3%, Germany and Austria have 2.2%, Spain has 2.1% and France has 2.0%.
However, other countries are adopting the vegan diet because of its potential health benefits. It might support weight management, minimize the risk of cardiovascular diseases, be beneficial for gut health, balance blood sugar, reduce the chances of cancers, enhance longevity and more.
Weight management
The plant-based diet often referred to less calories that helped in weight loss. The vegan diet is full of nutrition-rich plant-based diet. Animal-based foods are rich in fat and calories and cutting it with a vegan diet might help to manage weight appropriately.
To manage weight, the best food that needs to be included in the vegan diet are blueberries, nori, quinoa, hummus, nuts, apples and more. These foods are full of vitamins, minerals and fibres. Moreover, one can optimise the protein intake by including tofu, legumes, seitan and other plant-based foods in their diet to effectively manage their diet.
The vegan food also promotes healthy fats. People who intake avocados, seeds, nuts and plant-based oils are eating healthy fats that promote weight loss. The plant-based food contains antioxidants phytonutrients and nitrates; whereas animal-based foods have proinflammatory fats that can lead to weight gain, higher risks of chronic disease and more.
Minimise the risk of cardiovascular diseases
Cholesterol and saturated fats contribute to damaging and obstructing the blood vessels leading to heart attacks and stroke. The saturated fat found in animal-based products and the cholesterol found in the animal’s liver. Henceforth, consuming animal-based foods can increase the cholesterol level which can lead to cardiovascular diseases.
However, plant-based food, on the other hand, offers protective benefits against chronic diseases. The food extracted from plants is full of antioxidants, fibre and vitamins. The plant-based foods including wholegrains, nuts, legumes, seeds and more promote good health because of essential nutrients and phytonutrients.
Approx 523 million people get heart disease every year globally. Therefore, most healthcare professionals are guided to take a vegan diet as it helps replace saturated fats with monounsaturated and polyunsaturated fats.
Beneficial for gut health
To reduce inflammation and support gut health, some plant compounds like phytochemicals and antioxidants have huge roles. Vegan foods including nuts, berries, leafy greens and more have these compounds.
A higher proportion of Bacteroidetes is beneficial for nutrient absorption and metabolic regulation and is associated with a healthier gut. Some recent studies have explored that the people who followed a plant-based diet, have a higher abundance of Bacteroidetes.
The diverse microbiome is essential for effective digestion, immune function and more. To achieve a diverse microbiome, the vegan diet is the best way to do that.
Balance blood sugar
Fiber plays a crucial role in slowing down digestion and carbohydrate adsorption in the blood sugar level. Vegan foods including fruits, vegetables, whole grains, seeds and nuts are full of fibre. Henceforth, undertaking a vegan diet helps to reduce blood sugar spikes.
Type 2 diabetes is marked by insulin resistance. The plant-based diet is also known to increase insulin sensitivity and help to minimise type 2 diabetes. Several studies on measuring insulin resistance using the homeostasis model assessment index (HOMA-IR) explored that people on a low-fat vegan diet experience a significant reduction in HOMA-IR. It highlights the insulin sensitivity.
However, to maintain a stable blood sugar level, it is necessary to follow a balanced diet provided by healthcare professionals. The quality of diet helps in managing insulin resistance. Additionally, daily monitoring of the blood sugar levels and then managing the diet can help to manage the diabetes in a better way.
Reduce the chances of cancers
Consuming too much meat, especially processed meat like bacon, ham, sausages and more can increase the chance of cancer. Processed meat contains chemical preservation like nitrates, nitrites and more that have been used to increase the shelf life and flavour. It can increase the chance of colorectal and other types of cancer.
Moreover, the way of cooking meat like pan-frying, barbecuing and more can also increase the chance of kidney cancer. However, eliminating the animal-based diet and pursuing the animal-based diet can lower cancer risks.
The American Institute for Cancer Research suggested that at least two-thirds of the diet needs to consist of plant-based food. Soy products can reduce the chance of breast cancer in women. The fibre present in plant-based food helps to remove waste from the digestive system and oftentimes helps in preventing colorectal cancer.
Enhance longevity
Veganism is also linked to boosting the human lifespan. A diet full of plant protein, fibre, antioxidants and more is considered to be a safeguard against obesity, cancer, diabetes and heart diseases.
Moreover, people who consume a vegan diet have been noted to be less attracted to consuming alcohol and smoking. Health-conscious people majorly adopt the vegan diet who likes exercising daily and avoiding processed junk foods in their day-to-day lives.
A study on the role of vegan diet in longevity published by the JAMA International Medicine shows some significant results on why vegan people live longer than non-vegan people. The results of the study show that replacing red meat and eggs with a vegan diet minimizes the early death of men by 24% and of women by 21%.
Potential health issues of veganism
Persuasion of the vegan diet has the disadvantage of lower nutritional value. A vegan diet most of the time does not consist of Vitamin B12, omega-3 fatty acids, calcium, iron and more.
For better nerve function and red blood cell production, vitamin B12 is the most important component. Vitamin B12 is found in animal products like seafood, poultry, eggs and more. Eliminating animal-based diets to follow veganism might lead to health issues like anaemia, neurological disorders and more.
Omega-3 fatty acids, for instance, are also found predominantly found in animal-based products like salmon fish, sardines and more. EPA and DHA are found in these foods which are essential for better brain function and heart health. Nuts, flaxseeds and other plant-based foods are also full of omega-3 fatty acids ALA. However, the human body is not enough efficient to convert ALA into DHA and EPA to fulfil adequate levels of vital nutrients.
Moreover, finding suitable vegan foods can be difficult in the non-vegetarian areas. Many restaurants may offer limited vegan options in their menu. Henceforth, finding a vegan restaurant might limit the eating options to salads and other types of vegan foods.
Following the veganism philosophy might be challenging while doing social gatherings or attending any events. Vegetarians might not face such challenges as very common dishes like dairy products and others are easily available at the events, but very limited options of vegan foods are available.
Although vegetarian products seem to be affordable, coming to vegan products and substitutes might be very expensive. Some specialized ingredients including dairy alternatives, plant-based protein and more in the vegan diet make it more expensive than the vegetarian diet. Henceforth, some middle-class individuals oftentimes opt for cheaper and non-specialized foods that can cause severe health issues due to lacking of nutritional values in their diet.
Myths vs. facts of veganism
Veganism promotes anaemia
Iron is essential to make haemoglobin that transports oxygen throughout human body through blood cells. The absence of iron in food might lead to anaemia, a condition where the body does not produce healthy red blood cells. As a result, several health issues like pale skin, fatigue and more can appear.
In our historical and cultural beliefs, vegan diets do not consist of enough iron. However, it has been found that iron is available in two forms heme iron and non-heme iron. The heme iron is found in animal-based foods; whereas non-heme irons are available in plant-based foods. Therefore, it is a myth that veganism promotes malnutrition.
Veganism and vegetarianism are same
It is assumed by many people that veganism and vegetarianism are the same. Especially in India, which has a large number of vegetarian population believes in this myth. However, it is necessary to understand that, vegetarian people do not consume meat and seafood, but they consume eggs and dairy products. Whereas vegan people not only withhold the consumption of meat but also eliminate the use of animal-based products and do not consume any dairy products like honey, ghee and more.
Soy milk is the only alternative to animal milk
It is a myth that has been promoted due to a lack of knowledge. Despite soy milk, there are several other options which can be beneficial in replacing animal milk. Almond milk, cashew milk, rice milk, coconut milk and many others have the same nutrients that animal milk has. Calcium and Vitamin D have been found in these plant-based milk.
A vegan diet can reduce carbon footprint by 73%
Research conducted by the University of Oxford highlights that adopting a vegan diet can reduce carbon emissions by up to 73% and reduce deforestation by 94%. Even the UN identifies that a plant-based diet can be a great opportunity to reduce the risks of climate change by saving forests, animals and more. Henceforth, it is a fact that veganism can reduce carbon footprint by 73%.
Veganism leads to malnutrition
Indeed, nutrition compounds like omega-3 fatty acids, Vitamin B12 and others are less abundant in the vegan diet, but it does not mean that it promotes malnutrition. A balanced vegan diet can boost the immune system and promote better well-being. Some nutrition-rich vegan foods are nuts, seeds, legumes, leafy greens and more.
Veganism reduces the risk of heart disease
Several studies have proved that a diet full of plant foods and lower in non-veg foods promotes better digestion and a healthy heart. Following a vegan diet and doing exercise daily reduces the chance of heart diseases like heart attacks, strokes and more. Moreover, consuming plant-based foods can reduce the chance of intake of cholesterol and saturated fats that are mostly found in non-veg items.
Can veganism kill you or save you?
It is essential to have a balanced diet whether it for vegetarian, vegan or non-vegetarian. A vegan diet is found to exclude all animal-based products including eggs, dairy, honey, meat and even some supplements. Therefore, gaining knowledge about which plant-based products can give more proteins is the most crucial thing to adopt veganism and get benefits from it.
A lack of options or expensive prices of some vegan ingredients might create a poor balance in veganism. Poor vegan diet can lead to nutrient deficiencies that directly impact human health. Moreover, vegan ingredients like nuts, seeds and more although have omega-3 fatty acids, produce ALA and break it into DHA and EMA are tough for the human body; henceforth nutrient deficiency might occur for some individuals.
People who are motivated by the potential benefits of a vegan diet might take some fruitful steps to completely adopt the vegan diet. Carefully monitoring the meals regarding what have been consuming might help avoid the issues like nutrient deficiencies. Taking the guidance from healthcare professionals can also be helpful.
Global perspective of veganism
In India, veganism has steadily increased over the years. The vegan-friendly cities of India are Bangalore, Mumbai, Pune, Hyderabad and Chennai. It has been found that 24% of Indian follow a vegetarian diet, whereas 9% are strictly vegan.
In the UK the trend of veganism and vegetarianism are rising on a huge level. In 2024, 4.7% of the total population in the UK, which is estimated to be 2.5 million people, became vegans; conversely, in 2023, it was around 1.4 million. Because of the growing demand for vegan products, the meat substitutes market in the UK has become one billion euros, the largest market in Europe.
Similarly in the US, 4% of the total population follows a vegetarian diet and 1% follow the vegan diet. The trend of veganism is increasing in the US because of the increasing availability of vegan products in grocery stores and restaurants. The milk substitute market in the US has become $1.27 billion larger in recent years.
In most of the Canadian cities, the vegetarian food options are easily available. However, Victoria City is considered the vegan hub of Canada, because 141 vegan restaurants are available in this city. With the growing popularity of veganism, 850,000 people in Canada adopted the vegan diet by eliminating non-veg diet options.
In Australia, the vegan diet also became popular with its increasing benefits for health and environmental concerns. Most of the vegan foods in Australia can be found in the cities like Melbourne, Sunshine Coasts and Sydney. Around 3% of the total population of Australia follows the vegan diet.
Some vegan foods and their benefits
Nuts
Almonds, walnuts, cashews, peanuts and more are some good sources of healthy fats, fibres, minerals, vitamins and protein. Consuming nuts daily can regulate body weight because the fats are not fully absorbed by the body. Additionally, almond milk, cashew milk and more can reduce calorie intake by curbing hunger.
Legume
Having legumes on a meal plate can help to reduce blood sugar and blood pressure. Legumes and beans are full of antioxidants that help to prevent cell damage. It can also promote better skin health.
Seeds
Chia seeds, flax seeds and more are full of omega-3 fatty acids that support brain function and better heart health. In some particular cases, seeds might help in reducing bad cholesterol and the risk of cancer.
Fruits and vegetables
The plant-based diet including fruits and vegetables reduces the chance of foodborne diseases in the human body. Fruits and vegetables are a source of vitamins, minerals, antioxidants and more that improve kidney function, lowering blood sugar and more.
FAQ
What is veganism?
The concept of veganism refers to the practice of withholding from the consumption and utilisation of animal-based products. In this plant-based diet, people boycott eating meat, eggs, honey and any dairy products that come from animals.
What are the potential benefits of veganism?
However, other countries are adopting the vegan diet because of its potential health benefits. It might support weight management, minimize the risk of cardiovascular diseases, be beneficial for gut health, balance blood sugar, reduce the chances of cancers, enhance longevity and more.
What are some risks of veganism?
Persuasion of the vegan diet has the disadvantage of lower nutritional value. A vegan diet most of the time does not consist of Vitamin B12, omega-3 fatty acids, calcium, iron and more.
What are some vegan foods?
Some vegan foods include nuts, seeds, fruits, vegetables, legumes and more.
How many Indian people adopted veganism?
It has been found that 24% of Indians follow a vegetarian diet, whereas 9% are strictly vegan.
Does veganism lead to malnutrition?
Indeed, nutrition compounds like omega-3 fatty acids, Vitamin B12 and others are less abundant in the vegan diet, but it does not mean that it promotes malnutrition. A balanced vegan diet can boost the immune system and promote better well-being. Some nutrition-rich vegan foods are nuts, seeds, legumes, leafy greens and more.
