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Is Veganism or Vegetarianism Good For You? Vegan and Vegetarian Diet

Updated on August 29, 2014

Is Veganism Good For you?

As early as 1944, when the Vegan Society was founded in response to the broadening of the term vegetarian to include the eating of dairy products, people are slowly acknowledging that veganism is good for their health.


When people began to realized the importance of vegetable and fruits in their diet, they began to eliminate all forms of animal products in their food. . Books and some diet plans are marketed concentrating on veganism -- adiet which excludes all p[roducts from animals. Veganism to this day according to polls conducted is practiced by almost 0.2% and 1.3% of the United States population, and between 0.25% and 0.4% of the United Kingdom population.


Objectives of this article are:

  • To give a brief description about what exaclty “veganism” is
  • Discuss what is Veganism -- The Vegan Food Pyramid
  • History of veganism
  • Issues surrounding veganism
  • Necssary supplement to take

Vegetarian foods
Vegetarian foods

What is veganism?

Veganism or vegetarianism is a way of dieting incorporating ones lifestyle and diet choices -- to eat plant products. Vegans choose not to consume animal products of any kind, due to moral convictions pertaining to animal rights, welfare the environment, health and at times due to religious convictions. Vegan diet is a kind of vegetarianism.

The Vegan society defines veganism as :

  • a philosophy and way of living which seeks to exclude — as far as is possible and practical — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.

Vegetarian Diet

 What consists a Vegetarian Diet ?

  • Since it focuses on plans for food it consists of fruits, vegetables, dried beans and peas, grains, seeds and nuts.

Vegetarian eating patterns:

  • The vegan diet, which excludes all meat and animal products
  • The lacto vegetarian diet, which includes plant foods plus dairy products
  • The lacto-ovo vegetarian diet, which includes both dairy products and eggs

History of Veganism

  • In 1944 The Vegan Society was founded by Donald Watson and Elsie Shrigley to include dairy in vegan diet
  • In the US, the first Vegan Society was founded in 1948 by Dr. Catherine Nimmo and Rubin Abramowitz and was subsequently incorporated into the
  • In 1960 American Vegan Society was founded by Dinshah
  • The Movement For Compassionate Living was founded by former Vegan Society secretary Kathleen Jannaway In 1984 to promote sustainable living and self-sufficiency in addition to Veganism.
  • At present time, there are lots of vegan societies worldwide, including national societies in Australia, India, New Zealand, and South Africa.
  • In 1993, the advocacy organization which would become The Vagn Outreach was founded by Matt Ball and Jack Norris in 1993
  • A present and every November 1 -- it is celebrated as “World vegan Day”

 

VEGAN Food Pyramid

My Pyramid Vegan Diet provided by the USDA
My Pyramid Vegan Diet provided by the USDA
courtesy of http://www.greenisthenewred.com/blog/wp-content/Images/peyser_vegan_hummus_terrorist_cartoon.jpg
courtesy of http://www.greenisthenewred.com/blog/wp-content/Images/peyser_vegan_hummus_terrorist_cartoon.jpg

Issues About Veganism

1. Is a vegan diet sufficient for your health in general?

  • Vegan dieting according to the United States Department of Agriculture (USDA) if properly planned are healthful and have been found to satisfy nutritional needs., however if it is poorly planned then it will be bad for the health as it will lack the other necessary nutrients. Vegans are recommended to plan their diet appropriately and take dietary supplements.Dietary Associations in the world supports this claim. However there is a caution among children and pregnant women

2. Other people contend that "Lots of other activities "may kill fewer animals" than are killed in the intensive crop production necessary to support vegetarian diets."

3, Is Vegan Diet cheaper?

  • An article in MSN by Scott Mccredie "Go Vegetarian to Save Money" attesting to the fact that it is cheaper if you go by the basic. The amount of money you spend on food will eventually be beneficial to you because of the health benefits it will provide. "Most of the staples of a vegetarian diet are cheap and in fact, most of the world's people eat a mostly vegetarian diet made up of inexpensive commodities such as beans, rice and corn, he said".

Where do you get protein supplement if you are a vegan?? ---
Where do you get protein supplement if you are a vegan?? ---

According to the USDA there are other nutrients to take as supplements for a "Vegan Diet"

  1. Protein -- "The sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products -- (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians".
  2. Iron --- functions primarily as a carrier of oxygen in the blood. "Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins)--
  3. Calcium "for the vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians"--
  4. Zinc is a necessary for many biochemical reactions and also helps the immune system function properly. Other sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
  5. Vitamin B12 is also  found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12 , include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.

Conclusion :: Summary

Veganism is a good form of a diet plan as approved by the different government agencies and societies for health, that being said, other necessary food supplements should be incorporated in the diet plan so that you can maximize the good health derived from a Vegan diet. It has been said that people who follow vegetarian diets can get all the nutrients they need but they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and Vitamin B12 for an overall healthful Vegan diet.

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    • kartika damon profile image

      kartika damon 5 years ago from Fairfield, Iowa

      Great article! I have declined red meat for years and I eat very little chicken or turkey. I'm not a vegan - I enjoyed your bit of history on that subject. I know the plant based diet is the healthiest for the individual and the best for the environment. The meat industry is alsow a very dirty and inhumane industry. Gave you thumbs up!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 6 years ago from US

      Hi rotl, no but most of what I eat are veggies. My sister is a vegan. Thanks for reading, take care, Maita

    • rotl profile image

      rotl 6 years ago from Florida

      Very informative and thorough, not to mention useful. Are you a vegan yourself?

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thanks Sage

    • Sa`ge profile image

      Sa`ge 7 years ago from Barefoot Island

      great hub so much work you did here. Wonderful info, thank you, I can use some of it right now. ~aloha~

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi T, how are you, am glad you drop by again, Hows your weekend going, keep on eating veggies Truth, take care, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Beth, thank you, I am so glad to see you here, whats cooking there, good day and all my HUGS, Maita

    • Beth100 profile image

      Beth100 7 years ago from Canada

      Ah Maita, if only I had such access to a wealth of info that you have provided here, I may have stayed on our vegan diet. The vegan pyramid is excellent -- a perfect visual guide. Thank you for an informative hub Maita! xox :)

    • Truth From Truth profile image

      Truth From Truth 7 years ago from Michigan

      It is certainly a great life style choice to eat healthier. I eat more vegetables now than I used to, but that's the best I can do for now. You gave some great information and tips. I would also love to read another poem from you some time in the future.

      Thanks Maita, I always enjoy your hubs.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi LRobbions, good to see you here, thank you, I am not totally vegan too, I still love meat, but I limit eating it, thank you, Maita

    • LRobbins profile image

      LRobbins 7 years ago from Germany

      Very informative hub (as always :). I don't think I have the commitment to go vegan, but I feel so much better since I've considerably reduced my meat consumption.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Thank you MM< me too, I like veggies but I love meat, so I just try to moderate my eating of meat, Maita

    • MM Del Rosario profile image

      MM Del Rosario 7 years ago from NSW, Australia

      a well written hub, I like my veggies , but I must admit I still need my meat....

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you SIR< lacto-ovo is the best way, agree, maita

    • James A Watkins profile image

      James A Watkins 7 years ago from Chicago

      I truly believe that Veganism is the healthiest way to go. Because I love cheese and eggs so much, I think the lacto-ovo way will be the best I can do and still enjoy life. :D Thanks for an excellent Hub, Maita.

    • prettydarkhorse profile image
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      prettydarkhorse 7 years ago from US

      Hey GH, YEY, youre back and am glad! thank you!! Maita

    • GeneralHowitzer profile image

      Gener Geminiano 7 years ago from Land of Salt, Philippines

      Great Hub pdh, nevertheless I still like the idea of eating meat even in small portion for a week, well there are veggies that offer proteins and other nutrients just like that of the meat's. This is great alternative too, though...

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi mystique, i really appreciate you dropping by here agian, It is nice to see your comment again, Thank you,my kaibigan always, it is heartfelt always waking up and reading comments form you as well, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi martycraig, yes, it is nice to differentiate vegetarianism form veganism, and yes youre right about being a vegan you need to be informed as well, thank you, thank you, maita

    • prettydarkhorse profile image
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      prettydarkhorse 7 years ago from US

      Hi dinner mom, thank you, Maita

    • prettydarkhorse profile image
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      prettydarkhorse 7 years ago from US

      soy crumbles habee, no, I will go look in your hubs, maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      thank you rizwan!Maita

    • rizwan_isria profile image

      rizwan_isria 7 years ago from India

      Great stuff maita

    • habee profile image

      Holle Abee 7 years ago from Georgia

      I love the veggie burgers and sausage. Have you tried the soy crumbles? I wrote a hub about this product. They're great in soup, spaghetti, and chili!

    • DinnerMom profile image

      DinnerMom 7 years ago from Central Florida

      A very information article. I have referred it to several friends!!

    • martycraigs profile image

      martycraigs 7 years ago

      You lay out a lot of really great and useful information in this Hub. I'm but vegan, but I am vegetarian and have had a lot of experience with both diets (having lots of friends, speaking to nutritionists, reading, etc). Of course, there are ways to be a healthy vegan, but simply become vegan doesn't automatically make you healthy or unhealthy.

    • Mystique1957 profile image

      Mystique1957 7 years ago from Caracas-Venezuela

      My sweet kaibigan...

      Another winner here! This is interesting, particularly myself I would stay as a lacto-ovo vegetarian. Although at this moment is being a little hard with my country´s conditions and all. I do not deny having eaten meats, but I do not die for them either. I am very fond of all types of beans, mushrooms, greens, roots and love green tea, oolong tea, and all of the Asian tea types, especially Japanese and Chinese.

      Great hub! Salamat for sharing dear!

      warmest regards and infinite blessings,

      Al

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hey DAWG, dont call em MAM hehe, I so agree with your grandmom, oh wow, she lived up to 90 plus, You know what i eat a lot of meat as well, but I never gained weight, must be my metabolism. I am hyperactive at times, Thank yuo once again, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Money I can never live on a vegan diet as well, I am half half, I eat lots of meat and fruits plus veggies as well! My ancestors are like that half half hehe, Thank you Money! Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Kuya Dave, I understand you, and I can hear you hehe, Blessings, I am not a dark chocolate person but who doesnt love chocolates? I think you give what your body wants hehe, HUGS Kuya, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi dfelker! thank for the nice comment, yes I understand it is difficult for children in general, challenging for us parents! Maita

    • profile image

      dfelker 7 years ago

      We struggle to just get the 5 a day of fruits and veggies into the kids. I really enjoyed your article and the balanced reporting, thumbs up!

    • Dave Mathews profile image

      Dave Mathews 7 years ago from NORTH YORK,ONTARIO,CANADA

      Ate' Maita, I am primarily a meat and potatoes sort of man, and the redder the meat, especially beef, the better the flavour and the nutritional value for me personally. Give me a fresh leg of lamb,or a pork chop, or even some nicely seasoned seafood, or poultry any day of the week. I am not much into vegetables, especially anything green, but I do enjoy some vegetables.

      When it comes to fruits, nuts, berries,melons,anything like that I love them to death.

      My metabolism is such that my body tells me what it needs when it needs it and I give it.

      I'd love to see a hub on the benefits of DARK CHOCOLATE, as I know for a fact that it happens to have more recouperative powers that people are aware of.

      Hugs and Kisses, Your Kuya,

      Dave.

    • Money Glitch profile image

      Money Glitch 7 years ago from Texas

      Great hub Maita, with a lot of details! I never knew there was a vegan pyramid interesting. I'm not a vegan and never will I become one, however I'm happy for those that are happy with that lifestyle. But, my body requires real protein from fish, or chicken. :)

      I once read that a scientist predicted that in ancient times there were people that were meat-eaters and people that ate plants-only. I guess my heritage is from the meat-eaters side. LOL, have a great weekend my friend. :)

    • profile image

      DAWG 7 years ago

      GREAT ARTICLE PRETTY DARK HORSE....BUT I GOTTA ADMIT....ILL NEVER HAVE THE STRENGH TO GIVE UP MY BBQ'S OR FAST FOOD SLURGES....OR FRIED CHICKEN RUNS! LOL LOL.....(ONCE IN AWHILE)MOST MEN ARE MEAT LOVERS AN EATERS...BUT I TRULY BELIEVE IN WHAT MY GRAMMA USED TO SAY...."EAT A LIL BIT OF EVERYTHING...BUT NOT TOO MUCH OF ANYTHING" AN SHE LIVED TO 96....SO....SHE DID SUMTIN RIGHT...(SHE ATE ALL HER COLORS...(VEGGIES)....LIL MEAT...AN A PIECE OF CHOCOLATE FOR DESERT)....BUT GREAT ARTICLE MAAM....TY.... ;0)

    • hypnodude profile image

      Andrea 7 years ago from Italy

      As you rightly said Veganism is neither healthy nor natural, otherwise it wouldn't be necessary to take supplements. Human beings are born to be omnivore, we don't have neither three stomachs nor teeth like cows. I agree that a bit of everything is the best way to go.

      Another good hub Maita, well expressed and with a balanced point of view. Thumbs up and up! :)

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi bl, thank you so much, Maita

    • blpelton profile image

      blpelton 7 years ago

      Great hub Miata, Im a vegan! and this rocks!!! Keep up the good work girl! woohoo!

      Bonnie

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Aaron, thnak you for the nice comment, Maita

    • profile image

      AARON99 7 years ago

      This hub is beautifully crafted. I enjoyed this hub while reading, so much. Take care.

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      yes Mick, thank you and Take care, Maita

    • Micky Dee profile image

      Micky Dee 7 years ago

      Great hub. No carnivores in the Garden of Eden!

      Thanks very much Maita! Have a great day!!

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi RevLady, my Lady, thank you, youre always the first to read my hub, Thank you always, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi cheeky, moi friend, Thank yuo, Start eating veggie now, hehe. Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Sage, I like chicken too and fish, I see to it that i eat veggies but I cant go without fish hehe, Thank you Sage, maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Ghost, I am glad youre going there, Thank you beautiful, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi adrienne, I think you need a supplement, dont rush dear, be prepared specially with food, I am happy you are a Vegan, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Ron, thank you again, I always appreciate you dropping by, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Sandy, I think I need to add that as it is important, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Wow Quill you are so blessed you foods are all fresh, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi cool, thank you, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi Tammy, oh I dont follow any sort of dieting, i guess it is in my genes, plus I keep on moving, cleaning etc, I think you are like me, slim forever, hmm, thats too bad you cant even eat ice cream hehe, Thanks dear, Maita

    • prettydarkhorse profile image
      Author

      prettydarkhorse 7 years ago from US

      Hi hello, thank you so much for your comment, Maita

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      You have done a great job here. Your hub contains so much information. Thank you very much.

    • Tammy Lochmann profile image

      Tammy Lochmann 7 years ago

      Great information! I rarely eat meat but I do still enjoy a barbecued steak. I am lactose intolerant (can't even eat ice cream) :(...What sort of diet do you follow to stay so trim?

    • Coolmon2009 profile image

      Coolmon2009 7 years ago from Texas, USA

      Good article - Enjoyable reading very informative :)

    • profile image

      "Quill" 7 years ago

      Coming from cattle country I still like a good steak...all I eat is free range beef anyway...I buy it on the hoof and its all grassland...that and fish fresh from the river...veggies straight from the garden...

      Great Hub as always Maita

      Blessings

    • Sandyspider profile image

      Sandy Mertens 7 years ago from Wisconsin, USA

      I'm glad you added the supplement part of this lifestyle. Nice hub.

    • rprcarz50 profile image

      rprcarz50 7 years ago

      Good Idea to Hub about ! Very nicely done !

      Thank you Again

      Ron

    • adrienne2 profile image

      Adrienne F Manson 7 years ago from Atlanta

      Nice job! Thank you for all this great information. I became a vegetarian almost 7 months ago now. I do not take any supplements, (I should) after reading your hub I more convinced that I do need a supplement, due to sometimes I dont always plan my meals well. (i.e. eating on the run.)

    • Ghost Whisper 77 profile image

      The IGNITER vs Corrupted Governments 7 years ago from The U.S. Government protects Nazi War Criminals

      Great Hub--actually I don't eat much meat and after reading this was considering wiping it out all together. I do love a good steak once and awhile though. I am getting there. ;)

    • Sage Williams profile image

      Sage Williams 7 years ago

      Maita - You are amazing with your research. Your hubs are so rich with information and very well written. I know vegans and vegetarians. I myself am not either as I still enjoy a few meats such as fish and chicken.

      Great Job!

      Sage

    • Cheeky Girl profile image

      Cassandra Mantis 7 years ago from UK and Nerujenia

      Oh give me a fruit smoothie any time! I am a meat eater, but this is a great primer for anyone keen on learning about Veganism, and healthy eating. Well done, moi friend! Great Hub! : )

    • RevLady profile image

      RevLady 7 years ago from Lantana, Florida

      Another great and informative hub Maita.

      i am concerned that the healthy more nutritious foods cost more and the poor may not be able to afford to eat healthily since they can probably purchase two less healthy items for the price of the one that is said to be healthier.

      God bless you and thank you for sharing this hub.

      Forever His,