Looking at the latest nutrition trend, it seems to be advocating a vegan diet. Going vegan is essentially a change in lifestyle with diet being a part of this change. Celebrities like Bill Clinton and Ellen DeGeneres have embraced veganism.  The Huffington Post reports- “Many celebrities have adopted the diet for personal, health, or environmental reasons, and are speaking up for this lifestyle.”

Closer home, PETA (People for the Ethical Treatment of Animals) has identified Bollywood stars like Aamir Khan, Jacqueline Fernandes and Kangana Raunat who have reportedly gone vegan.

But what is a vegan diet and how is it different from a vegetarian diet? Is it nutritious? What are its benefits?

Difference between a vegan and vegetarian

We have heard of vegetarians, but what is a vegan? Is it a short form for vegetarian or a synonym? 

A vegan differs from a vegetarian not only in what they eat, but in what they will not eat. A vegan avoids meat, dairy products, eggs, honey and gelatine. Their diet consists of beans, grains, fruits, nuts, seeds and vegetables.

Ethical veganism goes beyond food choices and is a way of life that prevents the exploitation of animals and protects the environment. Vegans also avoid using products (clothes/ cosmetics) that use animal products (fur, feathers and leather) or any product that is tested on animals.

A vegetarian on the other hand also avoids meat (they have a meat free or meatless diet), but may include eggs (ovo- vegetarian/ eggetarian), milk (lactovegetarian) or fish (pescatarian) as part of their diet. 

Nutrition:

Does a plant based diet meet nutritional needs? Some health experts say that it is one of the healthiest ways to eat. You limit on calories and saturated fats while you get a good amount of fiber, protein, vitamins and minerals. Animal fats, as studies have shown raise the risk of cancer, heart disease, diabetes etc. It is also believed that the composition of cow’s milk is not suitable for human consumption.

Whole grains, vegetables, fruits, and legumes are rich in fiber and nutrients and are low in fat, especially saturated fats. Plant based foods are good sources of protein, such as beans, peanuts, and soya.

However, research has shown that vegetarians and vegans run the risk of developing vitamin B12 deficiency. The human body is unable to use the plant-based form of the vitamin. In addition, other nutrient requirements that could be hard to meet were Vitamin D, Zinc, Calcium and Iron. These diets need careful planning to prevent deficiencies.

Reviews done on a vegan diet said it ranked well for those with diabetes as it improved blood sugar levels. Research also showed it was good for heart health keeping cholesterol and blood pressure in check and heart disease away, as it assists in weight loss. For those trying to lose weight, the results showed that dieters could lose weight and keep it down. ( Le LT, Sabaté J. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Nutrients. 2014;6(6):2131-2147. doi:10.3390/nu6062131.) But the diet being very restrictive could end up being hard to follow in the long run.

There are concerns about its safety for growing children and adolescents as they require sound nutrition at this stage. Insufficient calcium and vitamin D compromises bone development and structure. Deficiency of zinc hinders growth in children. For the production of healthy red blood cells, Vitamin B12 and iron are important. These blood cells are regenerated every 90 days and carry oxygen through our bodies. Proteins are the building blocks for muscle; animal proteins provide all the essential amino acids, which could be lacking in a plant based diet.

Environment and ethical issues:

A vegan lifestyle benefits the environment by reducing the carbon footprint. It uses fewer resources, and doesn’t support rearing animals in an industrial livestock farm. Vegans believe that animals have rights and should not be taken advantage of.

Allowed vegan foods:

Protein

Protein is the building block for tissues and an important nutrient for healthy skin, hair, bone, muscle and organs. Vegan protein is incomplete (not having all the essential amino acids). Vegans need to have a variety of plant based foods paired along with cereals for a complete protein to meet their requirements. Some vegan foods that are high in protein include soybeans, soy milk, tofu, black beans, dals, chickpeas (channa), kidney beans (rajmah), lentils, almonds, peanuts (and their butters), nuts and seeds and whole grain cereals.

Calcium

Calcium helps build strong teeth and bones and is found in plant-based foods as well. These include spinach, green leafy vegetables, broccoli and calcium-fortified products like soy milk, tofu, cereal, and juice.

Iron

Iron is an essential mineral necessary for regeneration of red blood cells and the transportation of oxygen in our body. Vegan food sources of iron include dried fruits, dried beans and peas, dark leafy green vegetables, whole grains cereals and enriched cereals. Iron should also be paired with vitamin C for better absorption and uptake by the body. Vitamin C rich foods include capsicum, strawberries, kiwi, tomatoes and citrus fruits.

Vitamin B12

Vitamin B12 is a water-soluble vitamin and along with iron is essential for the production of red blood cells. Vitamin B12 is found only present in animal products, so vegans must make sure they eat foods with added vitamin B12. These foods include nutritional yeast, fortified cereals, or fortified soy milk. Vegans can also ask a medical professional to prescribe a vitamin B12 supplement.

Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain and heart health. Vegans should eat nuts, flaxseed oil, flaxseeds, walnuts, canola oil and soybeans for their omega 3 requirements.