When Meat Eaters Go Vegan: An Introduction to Veganism in Veganuary
It's January, and for many people around the world, it's the start of a new year and a commitment to make some sort of resolution for a healthy fresh start! For some of you this may mean a new exercise routine, but for us at Aarja Health we will be embracing 'Veganuary'.
You might be wondering - what on earth does Veganuary mean? Simply put, the purpose of Veganuary is to get people to eat a vegan diet during the month of January with the hope of inspiring them to eat a little more plant-based all year round. Considering all the different diets out there, we're kicking off this Veganuary with a simple introduction to veganism!
What does veganism mean?
When you think of veganism, what comes to mind? For some people, the word vegan is easy to confuse with vegetarianism. The key difference here is that while vegetarians do not eat any meat, vegans do not consume any animal products. Where a vegetarian chooses regular milk (produced by a cow), a vegan chooses a product not produced by an animal (such as almond or oat milk). This means that all products where an animal is involved in the production - such as cheese, eggs, honey and butter - are forbidden for vegans!
What do vegans eat?
Now that we've explained what veganism is, the next question most people wonder about is, "'what can vegans eat'?" The beauty of the vegan diet is that it pushes the boundaries of what many people consider "normal". Of course, we are far from meat and potatoes with veganism. Instead of chicken wings, you can choose cauliflower pieces, replace your beef and chicken burgers with lentil pieces. With veganism, you can explore your creativity in the kitchen and come up with wonderful vegetable creations! As for specifics, let's take a look at what vegans can and can't eat!
What vegans can eat:
- Fruit and vegetables
- Beans, lentils and peas
- Nuts and seeds
- Bread, rice, pasta
- Dairy alternatives (eg almond milk, coconut yoghurt).
- Vegetable oils
What vegans cannot eat:
- Beef, pork, lamb, other red meats.
- Chicken, duck and other poultry.
- Fish, shellfish, crabs, mussels and clams.
- Eggs
- Cheese, butter, dairy products, mayonnaise (due to the presence of egg yolks).
- Honey
There are many reasons why someone would want to replace their usual diet in favor of this plant-based alternative. Let's take a look at some of the reasons why someone chooses to go vegan.
Many do it for the sake of the animals
It is common knowledge that the food industry in its current form does not necessarily put the animals' quality of life first. With the high demand for animal products, the focus has shifted from family owned and operated farms to mass production of meat, which of course has not been the best for living conditions. Whether we as a population want to admit it or not, there is a way to take a stand against animal exploitation and cruelty... by refusing to support the industry that creates the problem. Even if you don't mind the food industry per se, going vegan can even be an act of compassion for all the animal lovers out there!
For general health
While there has been much debate as to whether or not the vegan diet contains the appropriate balance of nutrients to support health, we're here to tell you that when done right, it absolutely does! In fact, the high intake of fruits and vegetables, healthy fats from nuts and seeds, and fiber make for an excellent health-supporting combination of delicious foods. Many even find that if they switch from their normal diet to a vegan diet, they also shift their focus back to whole foods (vs. processed and packaged foods), which also produces significant health results. In fact, studies have shown that veganism has positive effects on heart disease, type 2 diabetes, and cancer, and vegans often weigh less than their meat-eating counterparts.
For the environment
Did you know that animal products have one of the biggest environmental impacts of all food products? If not, take a moment and think about the resources required to raise animals for food. We have to grow crops to feed them, use water for those crops as well as for livestock, and together this puts a huge strain on our natural resources. In addition, because there is a high demand for animal products, more land must be used to raise and feed the animals, which contributes to deforestation, loss of habitats and in some cases to the extinction of species. Switching to a more plant-based lifestyle may only require about 1/3 of the land needed to support other diets.
A personal challenge
If these reasons are not of interest to you, then let us present you with a fourth and final option - for a personal challenge and development in one package! Aarja Health as a whole is based on the knowledge of the Sami people, most of whom were very heavy meat eaters. As a reindeer herder, it should come as no surprise that there was no shortage of reindeer meat. But with their nomadic lifestyle, the Sami always had to adapt to their surroundings, which meant taking full advantage of the Nordic plant life that nature offered. In times when plants became widely available, they often found that the unique nutrients in plant-based foods gave them health in a way that hardly anything else could. You see, it can be very difficult to fully understand the effects of a major dietary change like veganism until you try it yourself. Even if you don't intend to go vegan full-time, you might learn some new skills in the kitchen, find a new favorite food, improve your health, or some other possible outcome. So why not? Who is joining us in Veganuary?
Read more what supplements you need to take to manage this lifestyle.
Aarja Health compiled a list of the best supplements to take if you're vegan so you don't have to guess!
Vitamin B12
As we mentioned, there are certain supplements that are in higher demand with specific diets. For vegans, one of the most important is vitamin B12. Since our main dietary sources of B12 are animal products, it is no surprise that vegans may see an increased risk of deficiency. Vitamin B12 plays an important role in protein metabolism and the formation of red blood cells and low levels can lead to anemia and problems with the nervous system. So when it comes to supplements, what is the best vitamin B12 for vegans? Well, we have to say our Premium B12 with blueberries tops the list! Made without lactose, GMOs, gluten and allergens, our B12 has the good taste of Nordic blueberries and all the wonderful health benefits of highly available B12 in one chewable tablet. Read more about Aarja Health Vitamin B12
Vitamin D3
Of course, we couldn't leave vitamin D3 off our list. All vegans, and no doubt anyone living in a Nordic country, should keep this in mind. Since vitamin D3 is largely dependent on our exposure to sunlight combined with the fact that it is found in very few foods (except some fortified dairy products), vitamin D supplementation is a must! For vegans, supplementation can present a problem in itself - many vitamin D3 supplements are not vegan, so be sure to confirm before taking them.
Why do we need vitamin D? Well, for starters, it plays a big role in how calcium and phosphorus are used throughout the body to promote strong bones and teeth. In addition to this, vitamin D also has a role to play in immunity, mental health, heart health and so much more. Read more about Aarja Health Vitamin D3
Calcium
Of course, we couldn't leave calcium off our list! Again, this is another nutrient that is strongly associated with animal products, such as dairy products. But did you know that vegetables are also a good source of calcium for vegans? Foods like bok choy, kale, broccoli and chickpeas are a must for vegans when it comes to calcium. But if you're looking for the best calcium supplement for vegans, we have to say our calcium, D3 and K2 take the prize! Not only is it vegan, but also a good source of the D3 we just talked about. The combination of calcium, D3 and K2 provides excellent support for bones and teeth in addition to the many benefits of vitamin D. Read more about Aarja Health Calcium!
Omega-3 substances
Omega-3s can be a particularly tricky nutrient for vegans to supplement because they often come from cold-water fish. Despite this, they are still important for overall health as they help reduce inflammation throughout the body. This anti-inflammatory property can have profound effects on the heart, brain, mental health and skin health for head-to-toe well-being. When it comes to vegan sources of omegas, luckily whole foods like walnuts, chia, hemp and flax seeds are easy additions to the diet. When it comes to supplements, you should choose omegas from algae. Not only are these often an environmentally friendly option, but also provide a dense source of these healthy fats! Read more Aarja Health Omega3 Krill Oil.
Zinc
Zinc is a mineral that is easily overlooked in the diet. You may have heard of zinc for the role it plays in immunity, but in reality it is involved in over 300 enzymes throughout the human body. Zinc affects everything from metabolism and digestion to skin health, nerve function and DNA/protein synthesis, so it's important to ensure zinc levels in the diet are correct. For vegans, good sources of zinc include whole grains, tofu, tempeh, nuts, seeds and legumes. That said, the best zinc supplement for vegans is our Vitamin C with Zinc and Chaga! Enjoy the antioxidant benefits of vitamin C with the many health benefits of Nordic chaga, while ensuring adequate zinc levels.
Read more about Aarja Health Vitamin C with Zinc, Rosehip and Chaga.
While this rounds off our list of the best vegan supplements, Aarja Health still has many other vegan options available which can be found in our Vegan collection such as Curcumin with ginger & B12 and Magnesium +B6+Zinc ! Check them out today to take your vegan diet to the next level!
