Embracing Veganuary: The Benefits of a Vegan Lifestyle
January, commonly termed “Veganuary,” promotes the vegan lifestyle by encouraging people to follow a plant-based diet for the month.
There are numerous health, moral, and ethical benefits of a vegan diet. I aim to empower our community with information on how it can improve your well-being.
A vegan diet is entirely plant-based, excluding all foods that come from animals, including dairy products and eggs. On moral and ethical grounds, veganism supports animal welfare by eliminating all forms of animal exploitation and cruelty.
Veganism is rapidly becoming one of the fastest-growing lifestyle choices. Approximately 542,000 people in the UK are vegan, with the number of individuals adopting veganism rising by an astounding 350% over the past decade.
The vegan movement is gaining the most momentum among the younger population, with 42% of vegans in the UK aged between 15 and 34 years, compared to just 15% who are over 65.
Vegans are less likely to be overweight or obese and have a lower percentage of body fat, which reduces the risk of heart disease, high blood pressure, high cholesterol levels, non-alcoholic fatty liver disease, and bowel cancer. Vegan diets are also associated with a lower risk of developing type 2 diabetes, as they tend to be lower in saturated fat and higher in fiber, fruits, vegetables, and other protective substances like phytochemicals and antioxidants.
The World Health Organization (WHO) has recommended reducing the consumption of red and processed meat due to consistent evidence linking both to colorectal cancer. High consumption of red meat is also associated with an increased risk of ischemic heart disease, high blood pressure, pneumonia, diabetes, diverticular disease, and colon polyps. Additionally, eating too much liver can cause high levels of vitamin A, which increases the risk of bone fractures, especially in the elderly.
A healthy, balanced diet can be readily sourced through veganism. However, without careful dietary planning, vegans may be at risk of deficiencies in certain nutrients more commonly found in animal products, including protein, iron, vitamin B12, calcium, vitamin D, iodine, and selenium.
High sources of protein for vegans include soy products like tofu and edamame, chickpeas, beans, pulses, nuts, lentils, and yeast. Dietary iron, necessary for healthy bone marrow, can be found in dark green leafy vegetables, wholemeal bread and flour, black-eyed peas, tofu, and dried fruits. Vitamin B12, crucial for preventing anemia and nerve damage, can be sourced from fortified breakfast cereals, plant-based milk, and nutritional yeast products such as Marmite. Taking B12 supplements is also recommended.
Good sources of calcium for vegans include broccoli, okra, cabbage, pulses, sesame seeds, tahini, and dried fruits. In the UK, calcium is added to the flour used to make brown and white bread. Vitamin D can be obtained from safe exposure to sunlight, fortified breakfast cereals, soya drinks, and supplements. Iodine, required for thyroid hormone production, can be sourced from wholegrains, green beans, courgettes, kale, spring greens, watercress, strawberries, organic potatoes with skin, and seaweed. Selenium, an essential trace element, can be found in fortified bread and cereals, Brazil nuts, sunflower seeds, sesame seeds, wholegrains, tofu, asparagus, and mushrooms.
If you are vegan and pregnant or breastfeeding, ensure you get enough iron, vitamin B12, vitamin D, calcium, and iodine. For those raising a child on a vegan diet, provide a wide variety of foods to supply the necessary energy and vitamins for growth.
I urge all patients seeking advice on the health effects of veganism to consult with their GP.
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