Veganism is upon us again, with thousands of people around the world giving up animal products for the month of January. The movement, which encourages people to follow a vegetarian lifestyle, began in 2014 and has since grown rapidly with 629,000 people from 228 countries participating in 2022. When it comes to internet searches, 2020 figures show that the UK had the most Google searches for vegetarianism in the world. In 2019, there were 600,000 vegetarians in the UK. And, according to the Vegan Society, that number is expected to grow with vegans and vegetarians making up a quarter of the British population by 2025.
Of course, veganism and vegetarianism originated long before Western veganism became popular. Vegetarianism was practiced in India in the 5th century BCE, and is associated with many religious traditions around the world, such as Hinduism, Jainism, Buddhism, and Sikhism. And tofu, a well-known substitute for meat, originated in China over 2,000 years ago. When it comes to veganism and vegetarianism, the basic principles are the same, both involve eating a plant-based diet for environmental, ethical, health or religious reasons. But whereas vegetarians mainly just exclude meat, vegans follow a more restrictive diet by excluding all animal products as well as any animal-derived foods such as milk, eggs and honey.
the pros of vegetarianism
As long as it is done properly, there are many benefits to a vegetarian diet. It can help people lose weight and, along with a vegetarian diet, has been linked to a lower risk of heart disease and some cancers, such as colon and breast cancer. A recent study looking at the effects of a vegetarian diet in people with type 2 diabetes or at risk of developing it found that a plant-based diet may help control blood sugar levels.
Vegan diets can also be high in iron, although the form of iron from plants is not as “bioavailable” as iron in meat, meaning the body does not absorb it as efficiently as iron found in animal products. Is. However, this intake can be increased by combining plant-based iron with foods rich in vitamin C—such as oranges, tomatoes, and peppers—as vitamin C helps the body absorb iron better.
cons of vegetarianism
On the other hand, being vegan doesn’t automatically guarantee good health. For example, you can eat chips for every meal and you won’t be doing your body any favors when you qualify as a vegetarian. Along with the rise in vegetarianism has come an increase in vegetarian-friendly ready meals – and these contain added salt, sugar and fat to enhance flavour.
Processed foods usually contain trans fats and emulsifiers that can harm beneficial gut bacteria. Poorly planned vegetarian diets may not provide enough niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium or zinc, all of which are important for maintaining good health. Vegetarians may have a higher risk of vitamin B12 and omega-3 deficiency anemia, which can lead to fatigue and an inability to concentrate, especially in young people. There is also an association between vegetarianism and lower bone density, which can lead to an increased risk of fractures.
If you want to change what you eat but don’t want to go the vegetarian way, the Mediterranean diet is classified as one of the healthiest diets in the world. Think lots of vegetables, fruits, beans, pulses, nuts, olive oil, whole wheat bread, brown rice, and fish. This diet does not eliminate meat but limits intake. There is growing evidence that following a Mediterranean diet is associated with good overall health and may help protect against heart disease, diabetes, high blood pressure and obesity. There is also evidence that it has a role in reducing the risk of some cancers. And it has been linked to a lower risk of cognitive decline and depression.
what’s right for you
So vegetarian or not? While eating less meat, especially processed meat, is good for your health, being a vegetarian isn’t the only way to do it.
As a nutritionist, I feel that instead of focusing on one particular way of eating, it is better to consume a healthy and varied diet.
Indeed, to ensure a balanced intake with the right amounts of proteins, carbohydrates, fats, vitamins and minerals, everyone needs to understand what they are eating. This is especially the case as dietary health concerns are on the rise around the world. So if you’re considering going vegan, you should be aware of potential dietary deficiencies. It will also be necessary to take supplements like B12.
Ultimately, vegetarianism is a lifestyle rather than just a diet, so changing to a vegetarian way of eating requires long-term commitment and planning. It should be viewed carefully and done in an educated manner to ensure that you are getting all the nutrients you need to maintain a healthy life.
(Hazel Flight, Program Lead Nutrition and Health, Edge Hill University)