All vegans are vegetarians but not all vegetarians are vegans. The vegan diet focuses on plant-based foods, but sometimes vegans are also activists. In her book, "Living Vegan for Dummies," Alexandra Jamieson writes that living vegan is not just a diet, but a lifestyle. You may choose to be come vegan due to concern over the treatment of animals, spirituality, or environmental concerns, says Jamieson.
Eating Vegan
If you are contemplating a vegan diet, do not be concerned about limiting your diet choices. Even on an animal-free diet, you will have a variety of food from which to choose. Fruits and vegetables are vegan, although some vegans may choose organic produce to avoid contact with animal-based fertilizers. Pasta, grains, beans and legumes are all vegan safe. Read the label on all packaged food before purchasing, to ensure there are no animal-based ingredients. Olive oil and flaxseed oil can provide needed fats.
Vegan Nutritional Concerns
The food pyramid published by the U.S. Department of Agriculture does include poultry and lean meat, but the American Dietetic Association publishes a food pyramid for vegetarians that does not include any animal products. The vegetarian food pyramid suggests two daily servings of fats and fruits, four servings of vegetables, five servings of protein and six servings of grains. Nuts, legumes, tofu and beans can provide needed protein for vegans.
Benefits
There are significant health and economic benefits associated with a vegan diet. A diet built around grains, vegetables and fruits is much less expensive than one that features meat. In the May 2009 issue of the "American Journal of Clinical Nutrition," Winston J. Craig, Ph.D., writes that vegan diet contains more fiber and less saturated fat than the typical American diet. Vegans have a lower risk of developing obesity, hypertension and high blood cholesterol levels, according to Craig.
Vegan vs. Vegetarian
Vegans do not eat meat, fish, eggs, honey, poultry, or any item that contains one of those items. In addition, vegans avoid products made from an animal, such as leather, certain soaps and cosmetics. Vegetarians do not eat meat fish, or poultry. Some vegetarians may eat eggs, milk, yogurt, butter, cheese and other dairy products.
Vegans and the Environment
One reason many people become vegan is out of a concern for the environment. Many vegans feel that a diet based on animal protein damages the environment. In "Living Vegan for Dummies," Jamieson writes that the system of raising animals and transporting them uses too much clean water, degrades air quality and pollutes fresh water sources.
References
- "Living Vegan for Dummies"; Alexandra Jamieson; December 2009
- MayoClinic.com: Vegetarian Food Guide Pyramid
- "American Journal of Clinical Nutrition"; Health Effects of Vegan Diets; Winston J. Craig, Ph.D., R.D.; May 2009
Member Comments