Veganism and Vegetarianism

Veganism and Vegetarianism

• The term “vegan” was coined in England in 1944 by Donald Watson, co-founder of the British Vegan Society, to mean “non-dairy vegetarian”; the society also opposed the use of eggs as food.  In 1951 the society clarified the definition of “veganism” to mean “the doctrine that man should live without exploiting animals”.
• Vegetarians do not consume any animal meat (such as beef, fowl, chicken, pork), but still consume animal  by-products such as dairy, honey or eggs.  Veganism is a stricter form of vegetarianism where no animal products are consumed or used for other purposes (such as leather or cosmetics derived from animal products.
• The American Dietetic Association and Dietitians of Canada regard a vegetarian diet as appropriate for all stages of the life-cycle, though they caution that poorly planned vegan diets can be deficient in certain nutrients; people may choose to be vegan/vegetarian for health, environmental, ethical, or religious reasons.
• A healthy vegan diet includes a variety of fruits, vegetables, leafy greens, whole grain products, nuts, seeds, and legumes.
• Proponents argue that high animal fat and protein diets, such as the standard American diet, are detrimental to health, and that a low-fat vegan diet can both prevent and reverse degenerative diseases such as coronary artery disease and diabetes. A 2006 study by Barnard found that in people with type 2 diabetes, a low-fat vegan diet reduced weight, total cholesterol, and LDL cholesterol, and did so to a greater extent than the diet prescribed by the American Diabetes Association.
• As a vegan is not consuming animal products, reaching the recommended daily protein intake can be of concern.  Vegan protein sources include legumes such as lentils, chickpeas, soy products such as tofu or tempeh, peas, nut butters, almonds, spinach, rice, whole wheat bread, potatoes, broccoli and kale.
• An additional concern is the potential for heavy use of processed soy products which may be genetically modified if not organic and also contain phytoestrogen which can affect hormone balance in both men and women.
• Vegans need a B12 supplement source as this vitamin can only be obtained through animal products and vegans should also monitor vitamin D, calcium, and iron levels regularly.  It is advisable for any person undertaking a restrictive diet to regularly have blood panels assessed to avoid adverse health issues.
• A 1999 meta-analysis of five studies comparing vegetarian and non-vegetarian mortality rates in Western countries found the mortality rate due to ischemic heart disease 26% lower among vegans compared to regular meat eaters, but 34% lower among lacto-ovo vegetarians (vegetarians that eat dairy products and eggs) and pescetarians (those that eat fish but no other meat).