Veggie Blog

The original title of this post misspelled the word; it is veganism, not “vegatism.” The post described it as a philosophy that says people should not hurt animals, which is close to the official definition. Here is a fuller answer.

What is veganism?

The Vegan Society describes veganism as a way of living that tries to avoid, wherever possible and practical, the exploitation of animals and cruelty to them, whether for food, clothing or any other purpose. For eating, that means dispensing with all products derived wholly or partly from animals: no meat (including fish, shellfish and insects), no dairy and no eggs. The old post was also right that many vegans avoid leather, skin and products tested on animals.

What do vegans eat?

The old post said vegans eat a lot of soy and vegetables. Soy foods like tofu and tempeh are popular, but they are one of many protein sources: beans, lentils, nuts, seeds and whole grains matter just as much, along with fruit and vegetables.

Are vegans healthier than non-vegans?

The old post said that the average vegan is healthier because they eat better food than someone who eats lunch at a fast-food restaurant. It depends on what each person eats. The Academy of Nutrition and Dietetics, a US professional body for dietitians, takes the position that a well-planned vegan diet can be healthy at every stage of life, and may help prevent some diseases. A vegan diet of chips and sweets would not give that benefit, so planning matters.

What do vegans need to watch?

The first is vitamin B12. According to the NIH, unfortified plant foods contain no vitamin B12 at all, so vegans need fortified foods or a supplement. The second is calcium, because dairy is the main source in most diets; the NIH lists fortified plant milks, calcium-set tofu and vegetables like kale, broccoli and bok choy as options. Iron deserves attention too: the NIH says the requirement is 1.8 times higher for people who follow vegetarian diets, because iron from plants is less well absorbed. Our post on vitamin deficiency and who is at risk explains B12 and iron in more detail.