Missed the vegan boat?
Ready to take a voyage into veganism, but not sure how to navigate it? Climb aboard the good ship PLANT POWER and set Sail through the sea of ethics, tofu and Vitamin B12…
exclusive | 5 min read
2019 was undoubtedly the year of the vegan. Of course, they’d always been there, but the holier-than-thou, sandal-wearing stereotype finally gave way to a more realistic version as plant-based diets entered the mainstream.
Vegan sausage roll. Photo courtesy of Greggs
The momentum had been building for a while. In 2018, 16% of all new food launches in the UK were vegan, making Britain the world leader in plant-based businesses. Then along came that vegan sausage roll from Greggs in 2019. It gave the high street bakery chain a huge surge in sales, with the value of the company shooting to an all-time high and staff being rewarded with an extra £7 million in bonuses off the back of Greggs’ vegan success.
And so it goes on, with the vegan food market predicted to grow globally to £18.5 billion in the next five years. Even with the lockdown, vegans are still doing their thing. All you have to do is look to Instagram to see the endless vegan recipes and content.
But despite its cultural dominance, the world of veganism is still a mystery to some people. Maybe you’re one of them. Perhaps you’re ‘vegan-curious’ but still completely unable to tell your jackfruit from your nut mylk.
Fear not. Vegan writer Kim Willis is here with an ultimate beginner’s guide, so you can swot up on the basics.
What exactly is a vegan?
Our guiding ethos is simple: Don’t consume animal products. We don’t wear clothing derived from animals (such as leather), we don’t buy cosmetics or beauty products which are tested on animals, and we don’t use toiletries containing animal products (squalene, for example, which is used in skincare is extracted from shark liver).
Empty slaughterhouse. Photo: Erik McLean/Unsplash
The vegan philosophy is that animals are not a commodity to be used and abused for human benefit.
To put this into context: In order to feed meat-eating Britain, we raise, feed, water and slaughter one billion farmed animals a year – roughly 115,000 an hour.
And while some may argue humans are omnivores and the top predator in the natural food chain, the flip side is that we don’t have to consume animal products at all.
If, like me, you love the taste and texture of meat but you’re ethically opposed to the concept of eating animals, there’s an abundance of alternatives. Tofu and mushrooms are commonly used as a substitute for meat, while jackfruit can be seasoned and prepared to resemble the texture of pulled pork. And as the vegan food industry flourishes, consumers are becoming more curious about trying new products.
Is being vegan good for us?
It most certainly can be. But if you just live off chips and nice-cream (vegan-friendly ice-cream), you’ll likely find yourself overweight and unhealthy, regardless of how virtuous you feel about not harming any animals.
Vegan burger. Photo: Creatv Eight/Unsplash
A true whole-food plant-based diet (WFPB) is abundant in fruit, veg, pulses, nuts and grains and it’s so incredibly good for you that some studies suggest it’s the best way to eat.
The variety of unprocessed food you’ll consume is packed with nutrients and will deliver a rainbow of diverse microbiotics to your gut – just as nature intended. And the benefits aren’t just nutritious – the gut-brain connection is strengthened, which means better sleep and emotional wellbeing to name but two advantages.
aren’t pigs, chickens, sheep and cows MEANT TO BE EATEN?
Those animals are commonly consumed in Western cultures. But while a British tradition is roast beef, cows are sacred in India so completely off the menu. And in Korean cuisine, dogs make for a delicious dinner, while we’d find it abhorrent to even dare think of serving a spaniel stir-fry.
Cows. Photo: Mindy Coe for Lacuna Voices
It all boils down to social conditioning – what’s acceptable in one culture is definitely not in another. Remember the outcry when horse meat was found in British beef burgers? The French didn’t see what the big issue was.
Vegans however, see all animals as sentient beings who want and deserve to live. I wouldn’t eat a cow for the same reasons I wouldn’t eat a dog, horse or swan.
What about the planet?
If you’re worried about climate change or the destruction of our natural world, then switching to a plant-based diet is a hugely effective contribution you can personally make to help reduce our impact on the earth.
Every year, thousands of acres of forests around the world are intentionally set alight to make way for animal agriculture. And I’m not just talking about the actual land the animals live, grow and are slaughtered on. Despite all the forests cut down to make way for soybean production, only 10% of the final product is grown directly for us. The rest is fed to animals, along with 50% of the world’s grain and 40% of its fish.
Eating animals puts the planet under a massive burden all round.
CAN you GET ENOUGH protein?
On a whole-food plant-based diet, there are more than enough sources of protein. I get mine from tofu, nuts, pulses and seeds. I follow lots of vegan muscle-heads on Instagram, such as Jon Venus, who has bulging biceps and seemingly no trouble building them with plant-based nutrition.
Delve deeper…
Read: How Not To Die and How Not To Diet by Dr Michael Greger.
Browse: Nutrition Facts, a fantastic resource
of info, blog posts, videos and podcasts.
Watch: Mic the Vegan, whose YouTube videos are full of well-researched and articulated science.
Photo: Chantal Garnier/Unsplash
But tofu is bland!
Ask yourself this: Do you eat a steak or chicken breast as it comes? Or do you add herbs, spices, maybe a sprinkle of salt? I don’t think anyone eats meat without enhancing it in one way or another. Tofu is just the same – it benefits from a little prep and pimping.
And it’s not all about tofu anyway, If you love sausages, Sainsbury’s vegan ShroomDogs are indistinguishable. If you hanker after a burger, try Iceland’s No Bull Burger. Upton’s Naturals (available in Sainsbury’s and Holland & Barrett) do a mean alternative to chorizo called seitan, which is yummy sprinkled on pizza or pasta.
How do you ‘go vegan’?
Some people have a defining moment where they make an instant switch. For me, it was when I happened upon a five-minute film, Dairy is Scary, and my stomach lurched. As the horrific images of animal cruelty rolled across my screen, I knew I’d never consume animal products again. I didn’t even finish up what was in my fridge, unable to get a sip of milk past my lips in good conscience.
Others, however, transition slowly and that’s OK too. While food was a simple decision, it took me a while to throw out my duck-down insulated jacket and replace my leather boots.
If you’re going to ease yourself onto the vegan path in stages, try following a few vegans on Instagram to inspire you. I personally love Ela Vegan, Grow Up Vegan and Earthling Ed.
Swap animal products for vegan and find the ones that fit your lifestyle. Next time you buy milk, try a nut-based alternative instead. Innocent Hazelnut from its dairy-free range is delicious. For hot drinks, try Oatly.
Live-cultured nut-based cheeze is having a moment, too, with brands like I Am Nut Ok, Bath Culture House and Tyne Chease delivering on flavour and texture. I used to shovel dairy cheese down my gob like there was a prize at the end, but within months I’d forgotten about it and certainly don’t crave it any more.
VITAL VITAMINS
WATCH OUT!
Vitamin B12 isn’t produced by plants, and a low intake
of this vitamin has been linked to a greater likelihood of developing dementia. Vegans should take a good quality B12 supplement, and look out for vegan foods which are fortified, to maintain healthy levels of this vitamin.
Photo: Hal Gatewood/Unsplash
isn’t it ‘cheese’ not ‘cheeze’?
I know, I know. It looks kinda weird. But we’re not allowed to call vegan alternatives to cheese and milk by the same words. Animal-product producers argued (somewhat desperately, in my opinion) that we vegan warriors were confusing consumers. So now you’ll find vegan alternatives with names like chease or cheeze, or mylk or m*lk, and we don’t mind.
what should you TRY to eliminate from your life?
The simple answer is: animal products. These ingredients are written in bold on packaging, so a quick scan will tell you whether you are about to chow down on the remnants of a once-living being.
For cosmetics and toiletries, look for ‘vegan friendly’ on the label. Brands are realising that consumers are increasingly savvy about ingredients in their skincare, and more selective about what they will buy.
Where can you shop?
Supermarkets are continuing to make huge strides in catering for vegans, while other options are your local health-food or zero-waste store. You could also try ordering a weekly veg box – the seasonal selection with encourage you to try new recipes. As for fashion, I stick to those marked as green by the Good Shopping Guide. Plenty of great high street brands are ‘green’. And of course, wearing the clothes you already own more often is always a good move.
Can you be ‘a bit’ vegan?
Of course! My husband identifies as ‘broadly vegan’, a term coined by our favourite comedian, John Robbins. However, my husband has made it clear that until such a time as a decent white-chocolate vegan alternative to Milky Bar buttons becomes available (apparently he’s seven years old), he will never be able to commit as deeply as me to the vegan cause.
We’ll probably never live in an entirely vegan world. But if you actively start to pick the vegan option more often than your usual choice, you are already contributing to a better world. And that, my friend, is a bloody good start.
If you have an allergy
Allergies to nuts, gluten or soy are no barrier to veganism. If you have allergies, you're probably already a dab hand at checking ingredients lists.
Moo produce chocolate that's not only dairy-free but gluten and soy-free too.
When it comes to mylk, you are spoiled for choice.
Instead of almond or cashew mylk, try rice, coconut,
hemp, pea or oat mylk.
Some vegan meat substitutes are made using nuts,
but brands such as Beyond Meat and Tofurky offer
nut-free options.
Artisan vegan cheeze is often nut-based, but some
melt-on-dinner supermarket brands are coconut based. Follow Your Heart and Daiya produce nut-free cheese.
Stick to a whole-food plant-based diet full of delicious fresh produce and you'll be right as rain. No matter what your allergy, you can avoid supporting the slaughter of animals. Just check the label!
Photo: NordWood Themes/ Unsplash
Do you have a story to share with us? Or a topic you feel passionately about? You can reach us via the share your story page.
Like this article? Please help us commission more like it by donating the cost of a cuppa on Ko-fi. Sharing this article on your social media, and following us on Instagram, Facebook, and Twitter are also a great way to support our independent, self-funded platform.
We encourage debate, but trolls are not welcome. Please read our comments policy before contributing.