JANUARY, commonly termed ‘Veganuary’, promotes the vegan lifestyle by encouraging people to follow the diet for the month.
There are enormous health, moral and ethical benefits of a vegan diet and I’d like to reach out to all members of our community to empower you with information on how it can improve your well-being.
A vegan diet is plant-based.
Vegans do not eat foods that come from animals, including dairy products and eggs.
On moral and ethical grounds, veganism aims to support animal welfare by eliminating all forms of animal exploitation and cruelty.
It is becoming one of the fastest-growing lifestyle choices.
Around 542,000 people in the UK are vegan with the number of people practicing veganism rising by a whopping 350 per cent over the past decade.
The vegan movement is growing fastest in the younger population with 42 per cent of vegans in the UK aged between 15 and 34 years, compared with just 15 per cent who are over 65.
Vegans are less likely to be overweight or obese.
They have a lower percentage of body fat which reduces the risk of heart disease, high blood pressure, high cholesterol levels, non-alcoholic fatty liver disease and bowel cancer.
Vegan diets are associated with a lower risk of developing type 2 diabetes as they tend to be lower in saturated fat and higher in fibre, fruits, vegetables and other protective substances like phytochemicals and antioxidants.
As a result, veganism fits well with the dietary guidelines for people with diabetes.
The health benefits an be seen through the harmful effects of eating meat.
The World Health Organisation (WHO) has recently recommended a reduction in the consumption of red and processed meat based on consistent evidence that links both with colorectal cancer.
Furthermore, high consumption of red meat is associated with an increased risk of ischaemic heart disease, high blood pressure, pneumonia, diabetes, diverticular disease and colon polyps.
Eating too much liver can cause high levels of vitamin A which increases the risk of bone fractures, especially in the elderly.
A healthy, balanced diet can be readily sourced through veganism.
However, without careful dietary planning, vegans are at risk of deficiencies in certain food groups and nutrients that are more commonly found in animal products.
These include protein, iron, vitamin B12, calcium, vitamin D, iodine and selenium.
Meat is not the only source of protein — high sources can be obtained from soy products, such as tofu and edamame, chickpeas, beans, pulses, nuts, lentils and yeast.
Dietary iron, required to make a healthy bone marrow, can be sourced from vegan products such as dark green leafy vegetables, wholemeal bread and flour, black-eyed peas, tofu and dried fruits.
Low vitamin B12 levels can cause anaemia and nerve damage.
Natural sources of vitamin B12 are limited for vegans, however, it can be sourced from fortified breakfast cereals, plant-based milk and nutritional yeast products such as Marmite.
Additionally, taking B12 supplements is recommended to ensure sufficient intake.
Good sources of calcium for vegans, which is required to maintain healthy bones and teeth, include broccoli, okra and cabbage.
Pulses, sesame seeds, tahini and dried fruits are all also high in calcium.
In the UK, calcium is added to the flour used to make brown and white bread.
Vitamin D can be obtained from safe exposure to sunlight, fortified breakfast cereals, soya drinks and taking supplements.
Your body requires iodine to make thyroid hormones that control your metabolism.
Iodine is a trace element found in seawater, rocks and some types of soil so the content of food depends on the amount in the soil or water from which it came.
Plant foods containing iodine include wholegrains, green beans, courgettes, kale, spring greens, watercress, strawberries and organic potatoes with skin.
Additionally, seaweed absorbs iodine from seawater and is an excellent source. Selenium is a trace element that is an essential component of enzymes that help make DNA and thyroid hormones.
It also protects against cell damage and infections.
The main plant-based sources of selenium are fortified bread and cereals.
Other sources include Brazil nuts, sunflower seeds, sesame seeds, wholegrains, tofu, asparagus and mushrooms.
If you’re vegan and pregnant or breastfeeding, you need to make sure you get enough iron, vitamin B12, vitamin D, calcium and iodine.
If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
I would urge all patients seeking advice on the health effects of veganism to consult with their GP.
Our columnist Dr Jason Seewoodhary is a former Worcestershire GP.