Understanding veganism

The more people that I talk to, the more I learn that veganism is becoming more and more popular choice and it is not a trend that is likely to pass any time soon. So, what exactly is veganism and what do vegan's eat?

Being a vegan is not as hard as you might think. It is just a matter of knowing what types of food to eat and what types not to eat. In this article, we will cover everything that you need to know about being a vegan including the definition and more!

Vegan definition

Vegan: a person who does not consume animal products, such as meat or dairy.

Veganism: is a lifestyle that seeks to exclude the use of animal products for food, clothing and other purposes. Vegans do not eat any animal products (including eggs, honey and milk), wear them (leather or wool) or use them in their daily lives.

The word vegan is an abbreviation of 'veganism', which refers to a way of living that excludes the use of any animal products for food, clothing, skincare or any other purpose.

Vegans also oppose the use of animals for entertainment (such as in circuses), vivisection (laboratory experiments on live animals) and for hunting purposes; some even extend their concern to insects.

Vegetarianism vs veganism

Veganism and vegetarianism are both ways of eating that avoid animal products. Vegans don't eat any animal products at all - meat, dairy, eggs, fish, or honey. Vegetarians generally avoid meat but may eat dairy or eggs.

Vegetarianism is a more common way of eating than veganism both here in Australia and overseas, but both are growing in popularity as people become more aware of the issues surrounding factory farming and animal agriculture.

Veganism in Australia

Veganism has been on the rise in Australia for several years now, and it's only getting stronger. According to a recent research, there are now 2.9 million vegans in Australia - that's about 11% of the population! And more and more people are becoming vegan each year.

Australia is the second most popular nation in the world for vegans in 2020, behind only the UK, according to Chef’s Pencil’s latest annual index of the most popular countries and cities for veganism around the world. Adelaide was the highest ranking Australian city for vegans, placing 14th globally.

Climate change and its severe impact on Australia felt through extreme heatwaves has only added to the debate about farming and meat consumption.

Why go vegan?

Veganism is a lifestyle choice that focuses on the avoidance of animal products. The main reason why people become vegans is because they believe that it's wrong to kill animals for food when there are plenty of plants available on earth that can provide us with all our nutritional needs without harming another living creature (or its environment).

Animal welfare is incredibly important, and often even animal products, which are labelled as organic and free range can still have less than suitable standards. The health benefits of going vegan are mainly due to an increased consumption of plants such as vegetables and pulses, which can help reduce mortality and cancer risk. However, a vegan diet does lack some nutrients such as vitamin B12 and sufficient essential fatty acids (especially DHA which is needed to make up the grey matter in our brain).

Therefore, a vegan should always supplement with vitamin B12 tablets and essential fatty acids. Beyond dietary choices, conscious vegans also apply these principles to other products such as skin care and makeup. They will also refrain from buying leather products and will not attend events where animals are used for entertainment. They believe that animals have the right to live cruelty free and they are not to be used for fashion or entertainment purposes.

Veganism can be a very healthy way to live one's life

The vegan diet is not extreme; it's a healthy way of eating.

Vegans eat only plants and vegetables, as well as beans, legumes, nuts and seeds. The main reason why vegans choose this lifestyle is because they want to protect animals from being killed for human consumption or clothing purposes (e.g., leather).

It also helps reduce their carbon footprint by cutting down on fossil fuel usage associated with raising livestock such as cows or pigs for food production purposes - something that would otherwise require extensive amounts of land space (and therefore deforestation) if done on an industrial scale.

This is due to low yields per acre compared against more traditional farming methods like wheat production which require less land than corn crops do per ton produced per acre planted area size required for successful crop growth yield levels.

What do vegans eat?

Vegans can eat fruits and vegetables, as well as grains, nuts, beans and legumes.

Grains and nuts are also good sources of protein. Beans and legumes are also good sources of fibre, iron, zinc and other nutrients that vegans need to stay healthy.

Some vegan’s may simply avoid animal products regardless of how healthy the food choice may be. Others may choose to lead a healthier lifestyle by being conscious of consuming adequate plant protein and fats along with fruits and vegetables. Generally, a low carbohydrate diet would be difficult to follow on a vegan diet, as vegan protein sources such as pulses, legumes and tofu all contain a moderate high level of carbohydrates. 

Vegans also avoid honey because honeybees make honey as a food source for themselves; they don't produce it to be sold at your local farmers market or grocery store.

Do vegan’s eat bread?

Ordinary bread, which is made without any animal products such as eggs or butter, is fine to eat on a vegan diet. Reading the ingredient list on store bought breads is essential, as some bread products, such as a brioche bun for example, may contain eggs and butter. There are plenty of vegan options when it comes to bread and your local supermarkets like Woolwoths, Coles and Aldi will stock many bread types that don't contain milk and butter.

Do vegan’s eat fish?

No. If a vegan eats fish, it would be more appropriate to call themselves a pescetarian (avoids meat and poultry but eats seafood). Vegans will typically avoid all seafood and fish oil or fish tablets. As such, it is important to supplement vegan diet with vegan omega 3 supplement.

Do vegans get enough protein?

As adequate protein can be difficult to achieve, many vegan’s choose to supplement their diet with a vegan protein powder. Choosing a pre digested protein source such as a sprouted and fermented pea protein, helps to reduce abdominal bloating which can be caused by vegan protein sources. Sprouted brown rice is another good source protein often used is supplements.

Nutra Organics vegan proteins are made with organic sprouted & fermented golden pea and contain other essential nutrients such as pre and pro biotic blend, medium chain triglycerides, mineral blend etc. You will find them to be one of the best organic vegan protein powders on the market. To learn more about protein intake and importance, please read our blog What is protein and why do we need it?

Another popular vegan protein brand is Macro Mike - an Australian brand making the most delicious proteins and health supplements for vegans and vegetarians (and everyone else that loves delicious tasting protein shake). Made with natural ingredients and without nasties, these protein powders have become a popular choice amongst gym junkies. 

Choosing vegan skincare products

There are many natural and organic skin care brands that are also vegan, but you always have to check the label just in case. Some natural and organic lipsticks, lip balms and natural sunscreens may contain beeswax, therefore are not classified as vegan. Depending on how strict you are, this may or may not be an issue for you. Some vegans are ok with using a beeswax lip balm, however if you prefer not to, there are plenty of vegan lipsticks, vegan lip balms and vegan sunscreens available which do not contain beeswax.

As Sassy Organics is 100% vegan and cruelty free store, you can be assured that anything you purchase from us is vegan. This will save you a lot of time checking each label. When we partner with a new brand, we do extensive research to ensure that not only the products are vegan, but we make sure that none of the ingredients have been tested on animals during the production.

Misconceptions about veganism

While the number of vegans in Australia has increased over the years, there are still many misconceptions about this lifestyle choice. One of these is that vegans can't get enough protein. However, while it's true that some plant based foods don't contain much protein, most do - and if you're eating a balanced diet, you'll be able to meet your daily requirements without any trouble at all.

Another popular misconception about vegans is that they don't get enough calcium from their diet - but this isn't true either! Calcium can be found in a wide range of foods, including leafy greens (like spinach), tofu and almonds.

The final misconception about veganism is that it's expensive - but this isn't true either! Some things will cost more than others (such as dairy alternatives) but overall, it's just like any other type of diet: if you're smart about what you buy and eat well balanced meals every day then you'll find yourself saving money rather than spending it!

Vegan nutrition

The vegan diet is a healthy, sustainable and ethical way of eating. You can get all the nutrients you need from plants, including protein and iron but you have to be very careful what you eat, including quantities to ensure that your diet is balanced and nutritious.

It's important to remember that not everyone can make the switch to a vegan diet because it requires careful planning in order to ensure you're getting enough calories and nutrients each day. For example, if you want to replace meat, you can add soy products such as tofu or tempeh (fermented soybeans), to supplement your protein levels.

You also have to be mindful of iron intake to ensure that your iron levels are adequate. This can be achieved by adding lots of green leafy vegetables to your diet.

Vegan supplements

If you're vegan and you are finding it difficult to get all of the nutrients your body needs through food alone, we've put together a list of the top vegan supplements that you may wish to consider.

Vitamin B12

Vitamin B12 is essential for maintaining healthy red blood cells and a healthy nervous system, and vegetarians and vegans are at risk for deficiency. But don't worry - there are plenty of vegan sources of B12! You can get it from nutritional yeast or by taking a supplement like this one.

Iron

Iron helps carry oxygen through your blood, which is why it's important to have enough in your diet (especially if you're training). If you're not eating enough iron rich foods like legumes or dark leafy greens, then taking vegan iron supplements might be worth considering.

Iodine

One of the most common symptoms of iodine deficiency is fatigue - and if you're feeling tired all the time, it might be worth looking into whether or not there's something missing from your diet. Iodine supplements in Australia are available at health stores such as Sassy Organics.

Conclusion

Veganism is a type of diet that can be very healthy for people to follow. The good thing is that you don't have to give up anything! There are tons of vegan alternatives for everything from cheese to eggs to yogurt. You can eat delicious foods without harming animals or contributing to environmental damage.

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