In many ways, this boom seems like a good thing, offering more choice for our long-term vegan friends, but also the opportunity for us omnivores to move effortlessly to a less animal-dependent diet. As beauty brands slowly make the shift towards cruelty-free and/or vegan products, they’re much more readily available than they were a few years ago. Here are 11 of the best cruelty-free cosmetics to give your makeup bag an ethical makeover. ‘This can be true for a number of meat substitutes, so make sure you always read the label.
However, in general, nuts and seeds offer good levels of vitamins and minerals, chiefly vitamin E and some B vitamins, plus zinc, selenium, magnesium, potassium, calcium and iron. The good news is that by and large a vegan diet will have more fibre in it than a non-vegan one, especially if you follow the sort of healthy vegan diet we have already discussed. Research published by the US National Library of Medicine National Institutes of Health showed that in their study, vegans consumed more than double the amount fibre of omnivores. The British Nutrition Foundation also agree that vegans usually eat more fibre and this is backed up by further studies around the world. A bonus to sticking to a vegan diet is the positive effect it has on our figure.
Plus, if you’re doing it for either environmental or ethical reasons, then any movement towards sustainability is better than nothing. Rather, introduce changes gradually, such as ‘Meat-free Mondays’ or simply swap to almond milk in your morning coffee. Coronary heart disease, previously called ischaemic heart disease, is when your coronary arteries become narrowed by a gradual build-up of fatty material within their walls. When choosing vitamin D supplements, read the label to ensure they are suitable for vegans. Vitamin D2 and vitamin D3 from lichen are vegan-friendly options.
However, these are short-chain omega-3 fats known as α-linolenic acid . It has been shown that only a small proportion of these fats can be converted into long-chain omega-3s. Consuming a range of plant protein sources will help ensure you are getting enough of all the essential amino acids.
A well-planned vegetarian or vegan diet can provide the nutrients we need. For example over a third of calcium in the average UK diet comes from milk and dairy foods but in vegans calcium will be obtained from non-dairy foods and drinks. Appropriately planned vegetarian diets are nutritionally adequate across all life stages of the life cycle and can provide the nutrients we need. For more information on vegetarian and vegan diets during pregnancy read our page on this topic. Plant sources of iron include dried fruits, wholegrains, nuts, green leafy vegetables, seeds, peas, beans and lentils. The form of iron in plant foods is absorbed less efficiently than iron from animal-derived sources such as meat and eggs.
When adopting a plant-based diet you need to make an effort not to fall into the habit of relying on vegan junk food. These provide calories without fibre, antioxidants and other essential nutrients. These are processed foods and can contain high levels of unhealthy ingredients such as added sugar, salt, and refined flours. When it comes to health, The Global Nutrition Report 2021 identified a lack of improvement in diets worldwide. Currently, over 40% of all adults are overweight or obese, increasing their risk for serious chronic diseases.
However, there is no escaping the fact that the meat-eaters were consuming a lot more calories than the vegans – more than 600 calories per day more, or around 25%. The message though is clear – eating fruit and vegetables is beneficial to health and protects against a range of major conditions. UK advice has always set the magical “five a day” as a minimum level, rather than a maximum or optimum, and vegans who embrace the full, healthy wonders of a plant-based diet and life can certainly expect to benefit. Other studies have shown that eating even more than that is better still but due to the difficulty in finding enough people following such a diet it is not yet know what the optimum levels of such foods might be. Different seeds and nuts offer different benefits and as with the fruit and vegetables you consume, the more variety you can get the better.
According to The Vegan Society, a vegan lifestyle is defined as ‘a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it for food, clothing or any other purpose,’. In reality this means the exclusion of leather and cashmere, as well as any beauty, hygiene and household products that contain animal products. So, all in all, we think it is more than safe to say that the vegan diet, done well, is very healthy and it is easy to see why more and more people are choosing to move towards a plant-based. If you need some inspiration about what to eat, check out our vegan recipes section.
Red food dye contains carmine, also known as crushed up beetles. Cochineal extract or natural red 4 is produced when the beetles are boiled in ammonia or sodium carbonate, which is then used to colour a variety of sweets, foods and drinks, as well beauty products and medicines. If you’re keen to venture into the world of veganism, here’s the complete beginners guide to a vegan diet and lifestyle to help you on your way. If a vegan diet is good enough to power the sporting brilliance of the likes of David Haye and Serena Williams, simple logic would suggest it must be healthy, at the very least in the short to medium term. Fruit is unquestionably healthy and good for us but even when consumed whole, some fruits are quite high in sugar.