If you thought eating meat was scary – just try becoming a vegan.
Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.[c] An individual who follows the diet or philosophy is known as a vegan. Distinctions may be made between several categories of veganism. Dietary vegans, also known as “strict vegetarians”, refrain from consuming meat, eggs, dairy products, and any other animal-derived substances.[d] An ethical vegan, also known as a “moral vegetarian”, is someone who not only follows a vegan diet but extends the philosophy into other areas of their lives, and opposes the use of animals for any purpose.[e] Another term is “environmental veganism”, which refers to the avoidance of animal products on the premise that the industrial farming of animals is environmentally damaging and unsustainable.[21]
Well-planned vegan diets are regarded as appropriate for all stages of life, including infancy and pregnancy, by the American Academy of Nutrition and Dietetics,[f] the Australian National Health and Medical Research Council,[23] the British Dietetic Association,[24] Dietitians of Canada,[25] and the New Zealand Ministry of Health.[26] The German Society for Nutrition—which is a non-profit organisation and not an official health agency—does not recommend vegan diets for children or adolescents, or during pregnancy and breastfeeding.[g] There is inconsistent evidence for vegan diets providing a protective effect against metabolic syndrome, but some evidence suggests that a vegan diet can help with weight loss, especially in the short term.[28][29] Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals, and lower in dietary energy, saturated fat, cholesterol, omega-3 fatty acid, vitamin D, calcium, zinc, and vitamin B12.[h] A poorly-planned vegan diet may lead to nutritional deficiencies that nullify any beneficial effects and may cause serious health issues,[30][31][32] some of which can only be prevented with fortified foods or dietary supplements.[30][33] Vitamin B12 supplementation is important because its deficiency causes blood disorders and potentially irreversible neurological damage, though this danger is also present in poorly-planned non-vegan diets.
