There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

The post Could going vegan be good for you and the planet? appeared first on Neals Yard Holidays Blog.

Thinking of moooooving to less meat? Why not try Meat Free Monday?

As a nutritionist, an environmentalist and an animal lover, I’ve found myself reducing my meat intake. In fact, having started with Meat Free Monday, I now find myself moving towards a meat free midweek. Here you can find out why giving up meat for one day of the week, or more, could be good for your health, the world’s health and animal welfare.

Nutrition

Protein is an important part of our diet. The Eatwell Guide suggests we should aim to eat around 2 portions of protein, but protein doesn’t always mean meat. Vegetarian sources of protein include dairy products such as milk, cheese and yoghurt, eggs, and meat free alternatives such as Quorn. Vegan sources of protein include nuts, pulses, lentils and tofu. Pescatarians can also enjoy fish and shellfish as protein sources. To help reduce your meat intake, why not try having a vegetarian day for Meat Free Monday. Alternatively, try reduced meat options, such as Funky Flexitarian sausages available at your local Waitrose.

The Environment

Meat is a very inefficient way of getting protein in the diet. For every 1kg of beef produced, it would have taken 13kg of grain plus 30kg hay to produce. In addition, instead of feeding animals grass from fields unable to produce crops, many farmers feed human grade corn to animals to produce ‘corn fed’ chickens or cows, meaning water supplies are used for both crops and meat. These animals, with particular respect to cattle, produce large amounts of waste which pollute our water supplies. Additionally, cows are a large contributor to greenhouse gas emissions through production of methane and deforestation for more farmland.

Additionally, there is a growing case for worldwide antibiotic resistance. When first introduced, antibiotics provided an almost magical cure against many diseases, leading to their incorporation into many everyday items such as lipstick, or so the story goes. When we realised about antibiotic resistance (when microbes develop tolerance to antibiotics), antibiotics were removed. We are now still over using antibiotics, and this is largely due to the blanket dosage given to livestock accumulating to just under 40% of our antibiotic usage. Meat Free Monday would help reduce antibiotic resistance, which could prevent to a 100 year backstep in modern medicine, by cutting down on the total amount of meat you eat. Alternatively, why not try quality over quantity, and consume meat products, which don’t routinely treat animals with antibiotics. You can ask your local farmers, or alternative buy organic meat, where the use of antibiotics is must stricter.

Animal Welfare

The movement to free range eggs over the past few years means that supermarket shelves are now stocked with a wider variety of eggs from ‘happy’ chickens. However, free range doesn’t just stop there; if the animal is living a free range lifestyle, why don’t we buy more free ranged meats? Again, this comes down to quality over quantity. Free range generally means that animal has had a longer time to mature, develop and can mean that the quality of the meat is better. Alternatively, why not try making eggs the star of your Meat Free Monday meal.

More and more people are adopting this new ‘flexitarian’ lifestyle, where meat is still an option, but not a requirement. Even the School Food Trust recommend children should have one day a week meat free. So if your kids can do it, why can’t you?

Join us next month to discover some delicious flexitarian recipes which may help you reduce your total meat intake.

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