The vegan revolution
They don’t eat meat and spurn all animal products – but vegans are no longer a fringe group. Just ask Beyoncé!
IT USED to take lots of courage to admit you were “one of them”. Saying you were vegan would immediately trigger lots of eye-rolling and jokes about lentil-munching hippies. To most people it was a complete mystery: why sign up for such a limited and restrictive diet? But no more. With celebrities such as Beyoncé, Brad Pitt and Bill Clinton all loudly and proudly on the vegan bandwagon, it’s no longer seen as a weird lifestyle choice. But it’s definitely not for the fickle and faint-hearted – if you embrace veganism you need to be willing to make big sacrifices.
Whereas vegetarians don’t eat meat of any kind, vegans take things even further, also spurning all animal products such as eggs, dairy and honey. Some are so strongly opposed to the way they claim commercial farming exploits animals they refuse to wear wool and leather products or use cosmetics tested on animals or contain animal-based ingredients.
The long list of forbidden foods might have many carnivores shaking their heads in disbelief. Imagine not being able to tuck into a juicy beef burger, creamy milkshake or cheesy omelette, or sniff in anticipation as you smell boerewors on the braai?
Vegans used to have to make do with grey, unappetising substitutes that looked and tasted like cardboard – but no longer. Thanks to innovations in food technology there are guilt-free alternatives to animal products made from all kinds of wonderful ingredients such as soya, tofu, almond milk and potato protein.
Judging by all the products popping up on shop shelves and the number of restaurants offering meat-free alternatives, it’s clear that instead of being an eccentric niche market, veganism is becoming more mainstream.
For many it’s an ethical choice as they want to avoid causing harm to animals, says Carly Seager, a Johannesburg-based dietician, while others embrace veganism because they believe it’s healthier.
She says vegan numbers are growing because of increased environmental and sustainability awareness as well as a wider choice of alternative foods.
But with so many foods off the menu, what exactly do vegans eat?
“Healthy vegan diets are centred on a variety of plant foods, like whole grains, starches, fruits and vegetables,” says Dr Paul Palmer, head of the health and nutrition portfolio for the SA Vegan Society.
For vegans it’s easy to fall into a trap of eating lots of unhealthy sugar, carbohydrates, fats and trans fats, which will cause them to pile on the kilograms.
Dr Palmer says there are lots of misconceptions about vegan diets. Many reckon vegans must be vitamin-deficient as they avoid meat and dairy.
“Vegans are commonly deficient in three nutrients: iodine, calcium and vitamin B12. But if you look at omnivores, they’re deficient in those three and five more: vitamin E, vitamin C, magnesium, folate and fibre. That’s eight [deficiencies] versus three,” he says.
He adds that many vegans and omnivores don’t include enough calcium-rich whole plant foods such as beans, legumes and leafy greens in their diets, which is why they share the deficiency. Vitamin B12 is only naturally found in animal products and deficiency can lead to anaemia and result in severe problems.
“This vitamin is responsible for the production of DNA and RNA – our genetic material – as well as our nerve cells,” Seager explains. “It’s also involved in red blood cell production, which allows effective iron use in the body and oxygen transportation.”
Vegans can get vitamin B12 in fortified products such as soya or almond milk and certain cereals, she says. But don’t expect leafy greens to help you reach the required daily levels. Those adopting a meat-free diet should investigate taking a B12 supplement.
Cape Town-based nutritional therapist Beatrice Rabkin isn’t a fan of veganism. “It’s possible to have a healthy diet if you’re vegan but it’s not easy,” she says, adding that many people choose a vegan diet for ethical reasons and are under the impression it’s a healthier option, but this isn’t necessarily the case. “I’d never recommend a vegan diet but I do recommend a vegetable-based diet.”
She reckons a vegetable-based diet – as opposed to a grain-based one – with the inclusion of small amounts of meat and animal products is a far better choice from both a weight and health perspective.
IS IT HEALTHY FOR CHILDREN?
Following a vegan diet has no negative effects, according to the American Dietetic Association. However it cautions that as with any other diet, parents need to be educated. But Seager says she wouldn’t recommend a vegan diet for infants or small children. “There have been cases of malnutrition [internationally] where infants died because mothers have placed them on a vegan diet of soya milk and apple juice – which is completely inadequate. Breastfeeding is always best for infants. “That said, a mother is able to carry a healthy baby and lactate successfully while being vegan as long as she’s under the strict care of healthcare professionals like a dietician and a doctor. Her weight gain will also need to be checked and it’s important for her to be on the correct micro-nutrient supplements to prevent any complications.” Specialist paediatrician and paediatric allergist Dr Claudia Gray, who’s based at the Red Cross War Memorial Children’s Hospital in Cape Town, says parents should wait until children are older than two before introducing a vegan diet because then it’s easier to provide dietary variety and alternatives. Seager cautions that it’s much easier to meet nutritional requirements necessary for growth and brain development by including animal products, but says a healthy vegan diet is possible as long as there’s strict care and monitoring.
HOW TO GO VEGAN
Going vegan can be expensive – products such as tofu and almond milk are more expensive than their animal-produced counterparts. But Seager says you can follow the diet without breaking the bank.
“You don’t really need those products to live a healthy lifestyle as a vegan,” she says.
But you do need to ensure your diet isn’t monotonous, that you’re getting a wide variety of plant-based protein sources – such as lentils, soya, legumes, chickpeas as well as fortified soya milk – and an adequate variety of vegetables as well as wholegrain products such as quinoa and brown rice. Don’t eat too many processed foods, which are high in sugar and fats.
If you’re keen to give the diet a chance, either dive right in or start slowly with meat-free meals or days and then transition to a full vegan lifestyle over time.
To find out more get a copy of Vegan Life magazine on sale countrywide or go to mysubs.co.za.