The Food Debate: Vegan vs Veggie

Why is more and more of the global population favouring veggie and vegan diets? Won't they suffer with health issues  from cutting out meat and / or dairy products? What is the main reason that these diets are so appealing? How does animal welfare feature in the lifestyles of these people? Read on to find out...


The Definitions

Vegan: No meat or animal products including dairy - completely animal -free diet

Veggie: No meat or meat products, but diet includes dairy products (eggs, butter, yogurt, cheese etc)


Health Benefits

Vegan

1. Cleanses the body - easier to digest fruit and veg than meat. 
2. Can help people with lactose intolerance.
3. Completely cruelty-free 
4. Promotes animal welfare as they are not seen as use animals, many vegans are all for animal rights
5. More sustainable as less land is required to grow food for animals
6. Less water used (again to give to animals)
7. Could reduce health risks from eating meat and dairy 
8. Ensures the 5 a day rule is always met
9. Can grow your own food
10. Many nutrients found such as vitamins and minerals not available in meat and dairy

Veggie

1. Still getting nutrition such as protein from dairy products
2. Animals are not killed but only used for their products
3. More natural - meat is not always naturally readily available and many people have more than their recommended daily amount (dieticians say about a pack of cards worth every day is all you need)
4. Reduces land use for feeding animals
5. Reduces water usage on farm animals
6. Is more considerate of animal welfare, although animals are still 'used' for products
7. Can be less expensive than meat-inclusive diet (meat is expensive!)
8. Could reduce risk of blockages in arteries caused by fatty greasy meats
9. Helps to ensure 5 a day rule is met 
10. Reducing meat in the diet has been linked to longer life expectancy

Drawbacks

Vegan

• No Fish means omega 3s lost - good for brain function and skin and eyes.
• Protein can be lost from meat and dairy
• Can lead to health issues such as anaemia if iron is not replaced
• Difficult to keep up if you enjoy the taste or smell of meat
• A change in diet may cause digestive upsets
• Some people find they lose energy or simply can't eat enough to feel full (one of us was one of them when attempting to go Vegan for just 1 week!)
• This is definitely not just a diet, but a lifestyle choice. You should consider whether you wish to use animal products such as leather. Will you check labels on pharmaceuticals for the cruelty-free symbol? 
• Explaining the diet to friends and family can be tough, especially if they are not supportive. They may be worried you aren't feeding yourself properly or getting all the nutrients you need 

Veggie

• It can be hard to satisfy your palette with a food that mimics the taste and texture of meat
• If you are the only one in your household practicing this diet, others may not be considerate and use the same cooking utensils for your meals as were previously used for meat
• It is difficult to do on your own without the support of family or friends
• You will have to answer the question 'why don't you eat meat!' a lot
• You will have to come up with a snappy explanation and not bang on about animal rights (as M.O.M. writers are prone to)
• Some people may think you are 'picky' and not be understanding
• Going abroad and sticking with the diet can be challenging

Meat and Dairy - Free Sources of Nutrients

Protein:

• Spinach
• Kale
• Broccoli
• Mushroom
• Cucumber
• Green pepper

Calcium:

• Tofu
• Almonds
• Butter squash
• Rhubarb
• Raisin

Iron:

• Spanish Lentils
• Apricot
• Tofu
• Kidney beans

Omega-3:

• Walnuts
• Pecan
• Kidney beans
• Cold pressed olive oil
• Leafy greens

When you decide to become a Vegan or Vegetarian, you need to be doing research and making sure you know what you need to eat and how much of it to maintain a healthy diet full of essential nutrients, such as iron and protein. This ensures you don't lack in certain vitamins too! 

A lot of Meaties and Vegetarians have the potential to lack certain vitamins in their diet because of a general lack of knowledge about how much you need to eat of certain things to meet an adult's recommended daily intake of nutrients.

If you are thinking about going Vegan, my personal opinion is to do it step by step and cutting out certain things instead of trying to do it all at one go. (This also applies to making the transition from Meaty to Vegetarian.)

One of us tried to achieve this by doing a 3 week program. On the first week they cut out all meat except for fish, the second they went Veggie and on the third week they went into full Vegan mode! This experiment was successful, with the exception of chocolate. Yes, she succumbed to her dairy cravings. Because of this, it is important to prepare yourself by buying Vegan products, which contain no dairy or animal products at all (such as Hartleys jelly, a M.O.M. favourite). 

There are also Vegan cheeses available on the market, and there are great recipes online and in Vegan cook books, so you won't get bored with your diminished ingredient options. You could try almond milk to get used to the taste of non-dairy if you are a big milk drinker, and buy dark chocolate with very little milk solids to cut down gradually on dairy.