I asked my viewers what questions they had for vegans. All brilliant questions, I decided to choose a handful of the many entries I received to help vegans articulate responses to these commonly asked questions. Don’t forget to share this post with friends and family and leave any comments you may have below.
Table of Contents (by order of appearance):
How do vegans get enough protein?
How do vegans get Vitamin B-12 and Calcium?
If plants are living things, why do vegans eat them?
How efficient is veganism for weight-loss?
Can vegans eat dairy and drink milk from their own farm animals?
Do you ever miss meat?
Is honey vegan?
What if you were stuck on a deserted island and had nothing else to eat?
What is the difference between a vegan, vegetarian, and a plant-based diet?
Are vegans against pets?
Can you be an athlete on a vegan diet?
Do you think veganism is a diet or lifestyle, why?
What do vegans eat and what is a typical day for you?
Isn’t veganism expensive?
Can you be an unhealthy vegan?
What difference will one person make?
There are a myriad of health benefits from veganism. What have been some you’ve experienced?
How do vegans get enough protein?
This is a question I get asked a lot. Thanks for asking! According to Dr. Michael Gregor, the average amount of protein recommended is 42 grams of protein a day. Dr. Gregor says that vegans and vegetarians average about 70% more than this recommended statistic. Non meat-eaters tend to consume almost 2x the recommended amount of protein a day. Getting enough protein on a vegan diet is a fairly easy feat if vegans follow a balanced diet. Just as there can be unhealthy meat-eaters, there can be unhealthy vegans if they miss out on essential vitamins and minerals. Legumes, lentils, beans, soy products, Quinoa, Nuts, Seeds, Plant-based meats and tempeh are all excellent examples of protein rich vegan foods. There are 20 amino acids that compose protein. Eleven of these 20 amino acids are deemed unessential. Meats often have all eight of these essential amino acids and can be deemed “essential” foods. BUT, many vegan protein-sources contain most if not all of these “essential” amino acids. I think something that should be more important is whether we are getting enough dietary fiber. Protein is important and an essential macromolecule, BUT, less than three percent of Americans consume enough dietary fiber on a daily basis. Minimal dietary fiber is linked with a higher risk for diabetes, obesity, cancers, high blood pressure, and cardiovascular diseases. Vegans and vegetarians by study consume almost 2x as much dietary fiber than meat-eaters. How do meat-eaters get enough dietary fiber?
How do vegans get Vitamin B-12 and Calcium?
Before I answer your question, I would like to provide a little bit more background to the Vitamin and Mineral. Vitamin B-12 also known as cobalamin, is a water-soluble organic compound required by the body to make red blood cells, DNA, nerves, and prevent nervous system damage. Vitamin B-12 is naturally present in some foods, many of which are vegan. Vegans can consume Vitamin B-12 rich foods such as Nutritional Yeast, Soy Products, Fortified Cereals, Plant-based meats, tempeh, et. If vegans maintain a healthy diet, consuming enough Vitamin B-12 should be an easy feat. Vegans are also recommended to consume a Vitamin B-12 Supplement if they’d like. I suggest the Live-Well Labs Vitamin B-12 Supplement ($24.95) or a cheaper vegan alternative, Megafoods Vitamin B-12 Tablets ($15.72). Take my recommendations with a grain of salt, seek advice from your physician before beginning a new supplement. Calcium is a mineral found and stored in the harder parts of the bone. Calcium is added to bone by cells called osteoblasts and removed by cells called osteoclasts. Calcium is responsible for maintaining strong bones, muscle contraction, and helps blood clot. Many vegetarians and meat-eaters consume lots of dairy products, such as milk and yogurt to satisfy their calcium needs. Delilah Bisase, Registered Dietician, confirms that research suggests that people who drink more milk, have a higher risk for bone fractures (YT). Bisase elaborates that milk is more acidic than our body's natural pH, and for this reason, the body uses a “buffer” to restore balance. This “buffer” is found in the hard part of our bones where calcium is stored. Osteoporosis is caused by the decay of bone density, a direct result of this leeching. Vegans can easily consume enough calcium daily by eating lots of legumes, soy, chia seeds, greens, almonds, and oranges! Calcium is one of the easiest minerals to get. Here is a sample meal plan I developed that hits calcium requirements (≈ 1,300 mg) established by the FND and National Academy of Sciences (stated by RDA).
Breakfast: 1 oz of Chia Seeds (179 mg) sprinkled on Silk Vanilla Soy Yogurt (299 mg), and Califia Farms Cold Brew & 1 Teaspoon of Dairy-Free Creamer (260 mg + 55 mg)
Snack #1: Salted Caramel Vega Protein Bar (130 mg)
Lunch: 150g of white pitta bread (200 mg) with 4 Teaspoons of RXBAR Vanilla Almond Butter Spread (92 mg)
Snack #2: 2 bananas (12 mg)
Dinner: Two cups of boiled lentils (76 mg)
Dessert: 1 large slice of watermelon (22 mg)
= 1,325 mg of Calcium as a Vegan
If plants are living things, why do vegans eat them?
Great Question! But I think you might be confusing veganism with Jainism. Jainism is a nontheistic religion established in the 6th Century in India, with a principle of non violence (Ahimsa). Most Jains are monks or nuns and sweep the ground before them to prevent any unintentional deaths. Jains are lacto-vegetarians and some are vegans, but most if not all consume plants. Jains do not consume root-vegetables, potatoes, or garlic, but have no choice to consume some plants, as they are indispensable for survival. Veganism on the other hand, abstains from consuming animal products and flesh for ethical reasons. Animals are capable of feeling pain (pain receptors) and have central nervous systems, both of which plants lack. Although plants are living, they don’t feel pain like we do. Plants lack the communication between stimuli from nerve cells that send pain receptors to this particular area. Plants are not sentient, animals are. This answer comes from and only with Cell Biology. It requires three acres of land a year to sustain a non-vegetarian, and 1/16th of an acre for vegans, meaning 8 vegans have the same environmental footprint of one meat-eater. If you are concerned about the well-being of plants, you should go vegan! Jains and Vegans need food to survive, food is fuel, and plants are the most ethical source of fuel on the market.
How efficient is veganism for weight loss?
I really don’t like advocating veganism for weight loss. Veganism is a lifestyle centered around minimalizing the cruelty around us, the lifestyle is not supposed to feel restrictive and should not change your body’s natural weight set-point if done correctly. I am not particularly fond of the stigma around veganism, characterizing vegans as “extremists” and the lifestyle as a means for unsustainable weight loss. If veganism is practiced without the ethical component outside of the kitchen, the diet is considered plant-based. If you search up the word diet, there are multiple definitions. “Diet” originally meant the way we eat, the foods we choose and the patterns of such. Rather, since William Bantings published the “Banting” in 1863 after his dramatic weight loss, this term has since been redefined in the media as a low-carb and unsustainable approach to weight loss. I bring this point up because I use the words in two different contexts. Veganism is not a means for quick weight loss and should not be practiced as such. If you analyze the Google Line Graph of the “diet” definition you can see Banting's interpretation of this term climb at a rapid, more popularized rate in the late 1800s. To lose weight you must be in a caloric deficit, meaning you burn more calories than you consume. Although plant alternatives can make it easier to remain in a deficit, you can just as easily gain or lose weight on a vegan or non-veggie diet. To answer your question: if the total amount of calories you burn exceeds those you consume, weight-loss will precede.
Can vegans eat eggs and drink milk from their own farm animals?
Eggs and dairy are not vegan. Therefore if you consume eggs and drink milk you are not vegan because you are consuming animal products. If you avoid meat but consume eggs and dairy, this would make you an Ovo-Vegetarian. I believe it is ethically just to take in and provide care for rescue animals, but when you have these animals only to satisfy your needs, this warps into manipulation. This goes against the philosophy of veganism because you are exploiting the animal for your benefit. You don’t adopt a dog, to exploit it and neither should we for any animal.
Do you ever miss meat?
Not personally, but, this reminds me of a famous Regan Russell protest sign.
(Source: Earthlings.com)
Is honey vegan?
Honey is not vegan because it is produced from the labor of bees. Honey has been around for over 200 million years and it’s controversy as a vegan ingredient or not has long been debated. The Vegan Society outlines the philosophy of veganism as a means not only to end animal cruelty but exploitation as well. The process of honey making occurs after bees extract pollen from flowers, pass this pollen to another bee via ‘regurgitation’ and finally, this cycle repeats before the pollen is deposited into a honeycomb. After the bees evaporate the water from the nectar, the honeycomb is sealed and becomes a hardened wax. Honey bees collect pollen and nectar to make honey and feed their hive. The process of preparing honey weakens a bee’s immune system and makes them more susceptible to death and illness.
What if you were stuck on a deserted island and had nothing else to eat?
I really like this question! It reminds me of Lord of the Flies, which is one of my favorite books. If there was life on an island, this life needs to be sustained through adequate nutrition. Where does this nutrition come from? Plants. Let’s assume I was stranded on a deserted island with a tertiary consumer. These animals feast on secondary consumers (smaller animals), and these animals feast on small rodents and insects (primary consumers), which feast on producers (plants). Producers are the base to the trophic pyramid and the baseline to all essential life in any particular ecosystem. To answer your question, if I am stranded on an island with a consumer of any trophic level, I know the island has plant-life. How cool, right!
What is the difference between a vegan, vegetarian, and a plant-based diet?
This is an excellent question! Thank you for asking. A vegetarian consumes dairy products, honey, and eggs. Vegetarians do not consume meat. Vegetarians can wear leather because it is more of a dietary choice. Vegetarians also do not consume gelatin, fish, or sugars made with bone char. Vegans consume no dairy products, honey*, eggs or meat. Vegans do not wear leather or animal products because it does not align with their philosophy to end animal cruelty and exploitation. Plant-based diets are more-flexible vegan diets with plants making up the center of most dishes (think: plant-centric). Plant-based diets contain mostly leafy greens and plants. Plant-based diets avoid dairy products, honey, and eggs but do not entirely exclude them.
*controversial but I have to argue honey is not vegan.
Are vegans against pets?
Vegans are not against owning pets, in any way :) If you rescue the animals you own and don’t exploit them for your own benefit, this would align with the vegan philosophy. Peta, People for the Ethical Treatment of Animals allows workers at its Virginia Office to bring their pets to work everyday and have three cats roam around the Office. These cats are named, Bubbles, Brandi, and Marshall! These cats were rescued from overtaxed shelters. I am a vegan and I own several animals with my family. I think we do a great job nurturing them physically and intellectually. The lovebirds, parakeets, and other pets we own frequently get new toys and have varied diets.
Can you be an athlete on a vegan diet?
Yes, absolutely! I may not be a Michael Phelps myself, but I have followed a vegan diet whilst running over three miles a day. If athletes decide to go vegan, as long as they are eating an adequate amount of calories to fuel their workouts, consume enough protein, calcium, potassium, Vitamin B-12, along with other fruits and vegetables I think this would be an excellent diet to achieve faster times and improve athletic performance. Lots of incredible athletes I have come to know, as well as several Olympians, are lasting impressions that a vegan diet is sustainable, healthy, and manageable for even the fittest individuals. I will be releasing an article that covers this more in depth soon, stay tuned!
Do you think veganism is a diet or a lifestyle and why?
I think veganism is a lifestyle. I used to be vegetarian for just about seven years, although I refrained from animal consumption, I felt like a walking contradiction. This is what shifted my transition to veganism. I was still consuming honey, dairy, eggs, and suffered the effects. I never realized I was lactose-intolerant, but after consuming something as simple as an ice-cream cone or glass of milk, I would have horrifically painful stomach aches. Veganism was not only the best thing for my health, and settled my conscience when seeing and interacting with animals. When I went vegan I felt a metaphorical burden lift off my shoulders, and I feel like my messages were no longer lost in my actions. Veganism is something practiced outside of the kitchen and outlines a philosophy of the values you believe in. I think everyone should learn about the cruelty and exploitation animals endure everyday, and then make a decision for themselves that aligns with what they believe in. I don't look at anyone with more or less moral value for their decisions at meal-times.
What do vegans eat and what is a typical day for you?
What a brilliant question! Thank you for asking. I consume a high-fruit, high-carb diet, but I would not describe myself as a Frugivore (a diet characterized by fruits). I would say the bulk of my diet are legumes, fruits, healthy fats, and some fun foods. When I initially went vegan I learned how to prepare more dishes and became a better chef. I have always been very good at preparing dishes and desserts but this lifestyle change tested my abilities. I like to start off my mornings with a plain bagel before online classes and coffee (although a stimulant) keep me on my toes. My diet along from the foods I can and cannot eat for ethical reasons, is very dynamic. I do not eat the same meals everyday. Typically for lunch, I like to consume lots of protein and vegetables. I typically like to use either tofu or beyond meat and serve that beside a large helping of string beans or kidney beans. Besides my plant-based protein sources, I typically don’t like to consume lots of processed foods for lunch. Everyday I make sure to consume enough protein (100g - athletic and young), potassium, Vitamin B-12, calcium, carbohydrates, and healthy fats, each day as established by RDA Guidelines. Although some days of the week I have a Pb&J Sandwich.
I don’t count my calories and don’t believe in diets either. Typically throughout the day I snack on Purple Grapes, Baby Carrots, Bananas, Vegan Yogurts, Vega Bars, and fun foods my family brings. I believe in having everything in moderation and living unrestrictedly. Around 5:30 to early six I typically have dinner. I like to center this meal around three essential macromolecules. Carbohydrates, Protein, and fats. I like to prepare tofu or a plant-based protein source for my protein. For my carbohydrates, I usually have a crumpet with vegan butter. I usually workout before dinner and I think it essential to replenish glycogen stores. For my healthy fats, I don’t have avocados in the house because they are toxic to birds, but I have lots of nuts or opt for yogurt with chia seeds on that side of my plate. I like to follow a realistic lifestyle and set an example for compassionate living. Vegans eat lots of healthy fats, carbohydrates, protein, fruits, vegetables, nuts, legumes, and lentils. I love this lifestyle and it is very sustainable for me. Don't get me wrong though: any vegan-friendly dessert has my name all over it :D
Isn’t Veganism Expensive?
I don’t typically eat out a lot and like to prepare a lot of my meals. Every two weeks I go to Whole Foods and my grocery list you can find on my 5 Amateur Mistakes When Transitioning to Veganism Article typically costs about $100. That means my daily needs are about seven dollars a day or very frugal. I think I am a great example of the affordability of veganism because I don’t shop at a conventional grocery store, and still have very cheap groceries with a varied diet. I still get lots of carbohydrate sources and have lots of nutrient-dense foods but the lifestyle isn’t as expensive as it is made to seem. A can of beans are about a dollar, or less sometimes if purchased in bulk. I would say the most expensive item on my grocery list is my Elhurst’s Almond Milk because it is the only Natural Flavor Free Plant-Based Milk Whole Foods sells. I have grown to love my vegan lifestyle and you would be surprised how inexpensive it truly can be. Of course choosing crazy/complicated vegan products is expensive, but if you purchase ethically and prepare your own meals, veganism is variant and inexpensive.
Can you be an unhealthy vegan?
Yes, absolutely! I have heard of vegans that live off of oreos and hot cheetos. Vegans and Non-vegans can be unhealthy if they undereat, overeat, or miss a lot of the minerals and vitamins they need.
What difference will one person make?
One person has the power to change the world. Mint, Peta (co-founded, she and Alex Pacheco),Tumblr, Braintree, were all started by a single person who thought they could make a difference in the marketplace. Ingrid Newkirk, in her twenties founded Peta after a horrific restaurant experience. Newkirk believed in her power to change the lives of other animals and she has succeeded in doing so. Newkirk co-founded Peta with a fellow animal activist, Alex Pacheco. A vegan diet saves over two-hundred animals a year! When you hear that number I want you to realize the impact each person has on the Meat Industry. I like to think of consuming animals in the sense of a tally, every dinner another mark is added. By the time the year has ended the tallies overflow the page. I don’t believe in forcing anyone to do anything, but I do believe that everyone should have a good and clear understanding of the cruelty around us.
There are a myriad of health benefits from veganism. What have been some you’ve experienced?
What a lovely question! I have experienced so many benefits from the vegan diet. I use the term ‘diet’ in the sense of the way I eat. My skin has cleared since beginning a vegan diet, and my hair and nails have also become stronger.
Remember to check out my Nutrition Disclaimer post on my page and remember to seek the advice of your doctor before making any significant, or small changes.
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