With the advent of contemporary cusinology and access to exotic foodstuffs from the world other, it’s never been easier to dispense with meat entirely and go fully vegan. If you add into the mix the rise of premium vendors of vegan meat alternatives – notably California’s Impossible Foods and Hong Kong’s own OmniMeat – and it’s small wonder the committed carnivore is an increasingly rare beast.
The concept of veganism, of course, is far from new. Although the term ‘vegan’ was only coined about 75 years ago (by Donald Watson, an English animal rights advocate who co-founded the Vegan Society in 1944), evidence of humans favouring meat-free mealtimes dates back more than 2,000 years. In fact, Pythagoras (570-495 BC), the famous Greek mathematician and philosopher, followed a vegetarian food plan, while his contemporary, Lord Buddha, was similarly and – more famously – solely keen on his greens.
Today, veganism – a commitment to only eating food not derived from animals or animal products – is experiencing something of a Golden Age. Whether drawn by the many apparent health benefits or driven by indignation with regard to the slaughter of animals, the world is now home to in excess of 75.3 million steak forsakers – roughly 0.1 percent of the global population. In 2018, alone, the global vegan food market was said to be worth some US$12.69 billion, with that figure expected to double over the next five years.
Such impressive stats aside, is veganism genuinely a healthier lifestyle or is that just a myth blithely trotted out by countless wellness brands and food companies in the hope of boosting profit margins? Well, as with most things in life, things aren’t quite that clear cut, with such a strict diet, arguably, having a number of negatives in addition to its more widely-championed plus points.
Starting off on the upside, one undeniable benefit is that an informed vegan diet does ensure that adherents get all their due portions of such healthy foodstuffs as grains, fruits and vegetables, something that is far from guaranteed among those dining more conventionally. This, in turn, delivers all the required quantities of such key nutrients as magnesium, fibre, Vitamin C, iron and folate, along with a lower calorie and saturated fats count. In fact, a 2014 study in Nutrients, a monthly peer-reviewed nutrition journal, showed that veganism ranked the highest of all diets in terms of nutritional quality.
Building on this, the beneficial ingredients normally consumed when missing out on meat and doing away with dairy also have distinct medical benefits. Indeed, many studies have shown that vegans enjoy a reduced risk of cardiovascular diseases, while also being less prone to certain cancers. They are also less likely to become obese or suffer from hypertension, while generally living longer. According to a 2017 study by the Bathesda-based National Library of Medicine, the lower blood sugar levels and a higher insulin sensitivity resulting from such a diet increases kidney function, leading to a 50-78 percent lower risk of developing type-2 diabetes.
Summing up the benefits, Jackie Keller, a Los Angeles-based nutritionist and wellness coach, says: “Assuming you’re consuming a high proportion of fruits and vegetables, you’re also getting more phytochemicals and antioxidants from your diet. Both these powerful substances significantly reduce the risk of chronic illnesses.”
Those going vegan in an effort to shed some unwanted pounds from their waistlines, meanwhile, will also be happy to hear that’s far from a vain hope. Numerous randomised controlled studies – the gold standard in scientific research – have shown that a meat-free approach is often much more effective when it comes to weight loss than any other diet. This is most likely due to the fact that elimination of high-calorie, high-fat meats and dairy products promotes an instinctive tendency to reduce calorific intake, reducing the need to commit to an enforced diet and a demanding exercise regime.
Those tender-hearted folk who eschew meat in a bid to safeguard animals and reduce their environmental footprint are also on the right track. Not only do livestock reserves extend across a staggering 45 percent of the planet’s surface, nearly one fifth of all greenhouse gas emissions derive from such practices. Inevitably then, withdrawing support for animal husbandry has a very real environmental and economic impact on the industry. As an interesting side note, a study published in the international peer-reviewed research journal, Appetite, showed that people who go vegan for ethical reasons tend to stick to such a diet for far longer.
Sadly, despite these many proven benefits, there’s also considerable evidence that the committed non-carnivore may be missing out in certain essential ways. For one thing, although a more plant-based approach undoubtedly boosts the intake of many key nutrients, it also increases the likelihood of suffering a severe shortfall of other nutrients more typically found in foodstuffs that are vegan verboten. According to the American Journal of Clinical Nutrition, it is such substances as Omega 3 fatty acids, amino acids (typically found in meat protein), Vitamin D, calcium and Vitamin B-12 (typically present in many meat and dairy products) that the true vegan may find themselves deprived of.
Such a shortfall, indeed, could trigger enough health complications to have you prescribed an extended stay at the nearest steakhouse. A dearth of omega-3 fatty acids, particularly eicosapentaenoic acid and docosahexaenoic acid, for instance, can severely affect heart, eye and brain function. A lack of calcium, meanwhile, can interfere with bone formation and regrowth, muscle contraction and many other essential functions. Addressing the risks of foregoing calcium in particular, Dr Tammy Tong, a nutritional epidemiologist at Oxford University, says: “Studies have shown that low BMI is associated with a higher risk of hip fractures, while low intakes of calcium and protein have both been linked to poorer bone health. Typically, vegans, who on average have lower BMI as well as lower intakes of calcium and protein than meat eaters, have higher risks of fractures.”
Another commonly-deficient nutrient – Vitamin B12 – helps prevent nerve damage and is commonly found in meat, fish, eggs and dairy, while being largely absent from fruits and vegetables. Highlighting the associated problems, Professor Janet Cade of the Nutritional Epidemiology Group, part of Leeds University’s School of Food Science and Nutrition, says: “A B-12 deficiency can lead to many neurological problem, such as numbness. It is also irreversible if the deficiency is maintained for too long.” In addition, a higher risk of strokes is also said to stem from low Vitamin B-12 levels.
So, then, is the much-vaunted veganism trend a healthy diet non-pareil or is occasionally vetoing the veggie option better for your bod? Well, while the jury is arguably still out on that, it does seem that taking the philosophy to the extreme may ultimately be to your detriment. Moderation in all things may not be sexy or chic but, all too often, it’s eminently wise.