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  • DIVYA KAPOOR
    • Oct 29, 2020
    • 8 min read

Vegan vs Non Vegan

Updated: Dec 7, 2020

Being Vegan For A Day : Makes Huge Difference #worldveganday

world vegan day
Let's Make A Difference

VEGAN VS NON VEGAN DEBATE


Meatless Day - Help Save The Planet


Let's start being vegan for one day this world #worldveganday, to going meat-free once a week. It can have a massive positive effect on your health, your finances and the environment that is our home and that we rely on to live. 

Going meatless just once weekly can help to reduce the risk of chronic diseases such as diabetes, cancer and heart conditions, and it can also help reduce the impact on the environment and contribute to saving valuable natural resources such as fossil fuels like oil, and clean natural water.


1. Reduce Water Consumption

It requires much less water to grow fruits, vegetables and grains than it does to keep livestock hydrated and thus if we all went meatless one day a week, we could cut water consumption across the globe by up to 28%.


2. Reduce Harmful Gases

It takes a lot of emissions to put meat on your table.

There’s production, transportation and livestock farming all of which require process that emit greenhouse gases to the environment, contributing to global warming.

By eating less meat we can cut the amount of harmful gases that are expelled into the atmosphere.


3. Reduce Fuel Dependence

Around 25 kilocalories of fossil fuel energy is required to produce just one kilocalorie of meat food products.

In contrast, just 2.2 kilocalories of fossil fuel is required for a kilocalorie of grain.

So as you can see, there are a lot more benefits than you may have realised by going meatless one day a week. 


4.Reduce Health Costs

By looking after your health better, i.e. by increasing the plant-based foods that you eat, you can help to cut the cost of healthcare and medicines.

Eating a plant-based diet rich in nutrients improves health and cuts the risk of many severe (and more common) illnesses so you’re less likely to need care or pills.

Food really is the best medicine.


5.Reduce Your Food Bill

By deciding to have meat-free meals each week, you can cut the cost of your shopping bill as meat is one of the most expensive items to buy in your shop.


Why not try it and see embrace a Meatless Day on #worldveganday !

 

What is a vegan diet?

A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants.Vegans do not eat foods that come from animals, including dairy products and eggs.

Types of vegan diet:

  • Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

  • Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C)

  • 80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.

  • The starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit.

  • Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.

  • The thrive diet: The thrive diet is a raw-food vegan diet. Followers eat plant-based whole foods that are raw or minimally cooked at low temperatures.

  • Junk-food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts and other heavily processed vegan foods

  1. Adopting a vegan diet just one day can help you to detox and can give you a much younger and healthier look.

  2. It can help to reduce your blood pressure and cholesterol levels.

  3. Help you to lose weight and reduce the risk of heart disease and other illnesses.

Dairy products, in particular, are mucus forming, we actually only need milk up until the about the age of 7, as infants we produce an enzyme called rennin, but we stop the production of this one we’re weaned.

Cow’s milk is designed for calves; calves grow at an extraordinary rate compared with us and are much bigger.

If you think about it we are the only mammal that drinks the breast milk of another lactating mammal.

  • There is substantial evidence through scientific study that the consumption of processed or red meats increases your risk of colorectal cancer.

  • An experiment found that with every daily serving of veg and fruit reduced the risk of coronary heart disease by 4%, and reduced the risk of stroke by 5%.


Why do people go vegan? 

About 20% - 40% of Indians follow a vegan diet. Their reasons for eating this may vary. A plant-based diet could lower the risk for certain diseases.Some vegans do it to improve their health. Others stay away from meat because they don't want to harm animals or because they want to protect the environment.


What Can You Eat?

On a vegan diet, you can eat foods made from plants, including:

-Fruits and vegetables

-Legumes such as peas, beans, and lentils

-Nuts and seeds

-Breads, rice, and pasta

-Dairy alternatives such as soymilk, coconut milk, and almond milk

-Vegetable oils


VEGAN VS NON VEGAN

POSITIVE ASPECT

1. Fruit and vegetables

A well-planned vegan diet contains an abundance of fruits and vegetables, which is important for your overall health, as well as maintaining a healthy body weight and avoiding lifestyle diseases.Green plant foods are rich in chlorophyll, a substance which helps to increase the uptake of oxygen in our cells and provides us with plenty of magnesium for muscle and nerve health.They also contain polyphenols and antioxidants to limit oxidative damage within the body.

2. Rich in fibre

Most Indians do not eat enough fibre, but a well-planned vegan diet will be rich in legumes, nuts and seeds. These foods are very high in fibre, which is important for gut health and avoiding colorectal cancer.The high fibre content of a vegan diet from vegetables, pulses and beans can aid in digestive function and bowel movement. This acts as a protective factor against some bowel cancers and other diseases.

3. Low in saturated fat

A vegan diet is typically low in saturated fat, which comes from meat, cream, butter and coconut, but rich in sources of healthy fats such as olive oil, avocado, nuts and seeds. Eating less saturated fat while eating plenty of healthy fats is important for heart health.Many plant foods also exert an alkaline effect when ingested which helps to keep an anti-inflammatory state within the body.

4. No processed meat

Because a vegan diet is meat-free, it does not contain any processed meat. Processed meat can, when consumed frequently and in large quantities, be associated with an increased risk of some cancers.

5. Affordable

A vegan diet can be very cost effective, as it relies on cheap ingredients such as fresh produce, whole grains and legumes.


6.Reduce Weight and Cut Type2 Diabetes Risk

It is believed that this is due to the high fibre content in plant-based foods, as fibre helps us to feel full for longer thus reducing snacking between meals and overeating at meal times.

A plant-based diet means that you’re cutting the amount of calories that you take in and not only that, your food choices tend to be more nutrient dense and this helps to remain a healthy weight, thus reducing the risk of diabetes.

VEGAN VS NON VEGAN

NEGATIVE ASPECT


1. Vegan misconceptions

A vegan diet is not automatically healthier – dark chocolate, most lollies, hot chips and soft drink are all vegan! You still need to eat your fruit, veggies and whole grains, regardless of whether or not you consume animal products.

2. Watch meat alternatives

As vegan diets increase in popularity, we are seeing more processed meat alternatives on the market, such as vegan burger patties, chicken strips, etc. These can be low in protein, high in Calories, fat and sodium, and full of additives. These are treat foods that should not be consumed every day and do not have the same nutritional benefits of the meat products they are replacing.

3. Vegan protein

It can be harder (but not impossible) to meet your protein requirements on a vegan diet, particularly if you are an athlete and have increased protein needs. Whereas cooked chicken contains approximately 25g protein per 100g, tofu contains only 14g protein per 100g and legumes around 8g protein per 100g. This means you need to consume over 300g of legumes to match the protein of 100g of cooked chicken – that’s a lot of legumes! It’s also worth noting that cow’s milk is an important source of calcium on an omnivorous diet, and soy milk is a good, vegan alternative. However, other plant-based milks such as oat, rice, almond and other nut-based beverages are typically very low in protein and low in nutrients in general.

4. Nutrient deficiencies 

While many vegetables, grains and legumes contain iron, it is not particularly well-absorbed from these foods and is present in much smaller amounts than it is in red meat. This means that iron can be a real challenge on a vegan diet, particularly for athletes and pregnant women, and supplementation may be required.

Vegans are unable to get the vitamin B12 in their diets, this vitamin is vital for DNA function, energy metabolism and cardiovascular support.

It is produced by bacteria that commonly reside in the guts of animals so consequently the sources with the highest amounts are meats and animals products.

There is some B12 available in certain seaweeds and negligible amounts in some mushrooms but generally it is recommended that vegans supplement with B12 to ensure they are getting their full requirements.

Calcium is another nutrient that is not well-absorbed from vegetables, grains and legumes. Calcium is important for maintaining strong, healthy bones, and calcium deficiency cannot be detected with a blood test. Cow’s milk and dairy products are the main sources of calcium in an omnivorous diet. Soy milk is typically fortified with calcium and is, therefore, a good, vegan alternative to cow’s milk. Other plant-based milks may be fortified with calcium, but this is not always the case, so it’s important to always check the label.

The bottom line

People can choose to follow a vegan diet for a range of reasons, and a vegan diet can be very healthy, as long as it’s well planned. But it’s not necessary to go vegan to improve your health and well-being. A vegan diet is not healthier than a balanced omnivorous diet that includes a range of plant and animal based foods. Regardless of whether you choose to eat meat or avoid it, we can all benefit from including more plant-based meals as part of our regular diet. Ensuring you’re eating five serves of vegetables and two serves of fruit a day can help reduce your chance of suffering lifestyle diseases by as much as 80%. Meat free Days are a great way to start!


VEGAN VS NON VEGAN

The Indian government, in a first, has released a poster endorsing the benefits of a plant-based diet. Part of the Ministry Of Health and Family Welfare's #EatRightIndia campaign, the poster asks Indian to choose plant-based foods to help fight climate change, citing sustainable living.

The Food Safety and Standards Authority of India (FSSAI) joins the ranks of other key health organizations that advise a plant-predominant diet, including:

  1. The proposed 2018 Canada Food Guide, which states “What is needed is a shift towards a high proportion of plant-based foods”[2]

  2. The 2015 USDA Dietary Guidelines Advisory Committee, which stated “a dietary pattern that is higher in plant-based foods and lower in animal-based foods is more health promoting and is associated with lesser environmental impact than is the current average U.S. diet.”[3]

  3. The dietary guidelines of Sweden, Brazil, Germany, Qatar, and the Netherlands, as well as the Nordic Nutrition Recommendations (Denmark, Finland, Iceland, Norway, & Sweden) - all of which recommend a more plant-based diet for human health and for environmental sustainability.[4]

  4. The American Institute for Cancer Research, which suggests “eating mostly plant-based foods” as an important strategy for cancer prevention.[5]

  5. The American Diabetes Association, which in its 2018 guidelines recommends a plant-based diet as a healthful option for people with type 2 diabetes.[6] The world is slowly but inevitably moving towards a more plant-centric diet. The faster the better for us, for our fellow beings, and for the planet.



 

References

 

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