Is it Veganism a new trend or a lifestyle ?
Veganism is defined as a way of livint that attempts to exclude all forms of animal exploitation and cruelty , whether for food , clothing or any other purpose.
For these reasons ,The vegan diet restricts all animal products for ethical , environmental or health reasons.
Is also associated with resistance to animal exploitation and cruelty.
Veganism is the strictest form of vegetarianism.
In addition to eliminating meat, it eliminates diary, eggs ,and animal-derived products, such as gelatin, honey, albumin , whey, casein and some forms of vitamin D3.
What is veganism?
The term “vegan” was coined in 1944 by a small group of vegetarians who break away from the Leicester Vegetarian Society in England to form The Vegan Society. They chose not to consume diary , eggs or any other products of animal origin , in addition to refraining from meat, as do vegetarians.
Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose.
Why do people do vegan?
- Ethics : Ethical vegans strongly believe that all creatures have the right to life and freedom. Therefore , they oppose ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin – especially because alternatives are available.
- Health: Plant-based diets may reduce your risk of heart disease , type 2 diabetes, cancer and premature death. Lowering your intake of animal products may likewise reduce your risk of Alzheimer’s disease or dying from cancer or heart disease. Some also choose veganism to avoid the side effects linked to the antibiotics and hormones used in modern animal agriculture. Finally , studies consistently link vegan diets to a lower body weight and body mass index (BMI). Some people may choose these diets to lose weight.
- Environment: A 2010 United Nations (UN) report argued that these products generally require more resources and cause higher greenhouse gas emissions than plant-based options. For instance, animal agriculture contributes to 65% of global nitrous oxide emissions, 35-40% of methane emissions and 9% of carbon dioxide emissions. These chemicals are considered the three principal greenhouse gasses involved in climate change. Furthermore , animal agriculture tends to be a water-intensive process. For example, 550-5.200 gallons (1,700-19,550 lt) of water are needed to produce 0,5kg of beef. That’s up to 43 times more water than is needed to produce the same amount of cereal grains.
Types Of Veganism
- Dietary vegans. Often used interchangeably with plant-based eaters , this term refers to those who avoid animal products in their diet but continue to use them in other products , such as clothing and cosmetics.
- Whole-food vegans. These individuals favor a diet rich in whole foods , such as fruits, vegetables, whole grains, legumes, nuts , and seeds.
- Junk-food vegans. Some people rely heavily on processed vegan food, such as vegan meats , fries, frozen dinners and desserts, including Oreo cookies and non-diary ice cream.
- Raw-food vegans. This group eats only foods that are raw or cooked at temperatures below 48°C.
- Low-fat , raw food vegans. Also known as fruitarians , this subset limits high-fat foods, such as nuts, avocados, and coconuts, instead relying mainly on fruit. Other plants are occasionally eaten in small amounts.
Benefits In Weight Loss
A vegan diet seems to be very effective at helping people lose weight – often without counting calories- because its very low fat and high fiber content may make you feel fuller for longer.
Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets.
One 18-week study showed that people on a vegan diet lost 4,2kg more than those on a control diet. The vegan group was allowed to eat until fullness, but the control group had to restrict calories.
However , calorie for calorie, vegan diets are not more effective for weight loss than other diets. Weight loss on vegan diets is primarily associated with reduced calorie intake.
Interestingly , the weight loss advantage persists even when whole- food – based diets are used as control diets.
These include diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA) and the National Cholesterol Education Program (NCEP).
The natural tendency to eat fewer calories on a vegan diet may be caused by a higher dietary fiber intake , which can make you feel fuller.
Other Benefits
Plant-based diets are linked to a reduced risk of heart disease , type 2 diabetes and premature death. Limiting processed meat may also reduce your risk of Alzheimer’s disease and dying from heart disease or cancer.
Risks and How to Minimize Them
Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone , not only vegans.
Those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.
In fact , studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, Long- chain omega-3s, iodine, iron , calcium and zinc.
Not getting enough of these nutrients is worrisome for everyone, but it may pose a particular risk to those with increased requirements, such as children or women who are pregnant or breastfeeding.
Fortified foods, especially those enriched with calcium , vitamin D and vitamin B12 should also make a daily appearance on your plate.
Furthermore, vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods.
Also , the use of iron cast pots and pans for cooking, avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can further boost iron absorption.
Lastly , omega-3 containing foods, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Original Post: https://www.healthline.com/nutrition/what-is-a-vegan