When Butchers Become Vegans: An Introduction to Veganism in Veganuary
Share
It's January, and for many people around the world it's the start of a new year and a commitment to make some sort of decision for a healthy fresh start! For some of you, this may mean a new training routine, but for us at Aarja Health, we will embrace "Veganuary".
You may be wondering - what in the world does Veganuary mean? Simply put, the aim of Veganuary is to get people to eat a vegan diet during the month of January with the hope of inspiring them to eat a little more plant-based all year round. Considering all the different types of diet out there, we start this Veganuary with a simple introduction to veganism!
What does veganism mean?
When you think of veganism, what comes to mind? For some people, the word vegan is easy to confuse with vegetarianism. The most important difference here is that while vegetarians do not eat any meat, vegans do not consume any animal products. When a vegetarian chooses regular milk (which is produced by a cow), a vegan chooses a product that is not produced by an animal (such as almond or oat milk). This means that all products where an animal is involved in production - such as cheese, eggs, honey and butter - are prohibited for vegans!
What do vegans eat?
Now that we have explained what veganism is, the next question that most people wonder about is, "'what can vegans eat'?" The beauty of vegan food is that it pushes the boundaries of what many people consider "normal". Of course, we are far from meat and potatoes with veganism. Instead of chicken wings, you can choose cauliflower pieces, replace your beef and chicken burgers with lentil pieces. With veganism, you can explore your creativity in the kitchen and find wonderful vegetable creations! As for specifics, let's take a look at what vegans can and can't eat!
What vegans can eat:
- Fruits and vegetables
- Beans, lentils and peas
- Nuts and seeds
- Bread, rice, pasta
- Dairy alternative (e.g. almond milk, coconut yoghurt).
- Vegetable oils
What vegans can't eat:
- Beef, pork, lamb, other red meats.
- Chicken, duck and other poultry.
- Fish, shellfish, crabs, mussels and clams.
- Egg
- Cheese, butter, dairy products, mayonnaise (due to the presence of yolk).
- Honey
There are many reasons why someone would want to replace their usual diet in favor of this plant-based alternative. Let's take a look at some of the reasons why someone chooses to become vegan.
Many do it for the animal's sake
It is common knowledge that the food industry in its current form does not necessarily put the animal's quality of life first. With the great demand for animal products, the focus has shifted from family-owned and run farms to mass production of meat, which of course has not been the best for the living conditions. Whether we as a population want to admit it or not, there is one way to take a stand against exploitation and cruelty to animals... by refusing to support the industry that creates the problem. Even if you have nothing against the food industry per se, going vegan can even be an act of compassion for all animal lovers out there!
For public health
Although there have been many debates about whether or not the vegan diet contains an appropriate balance of nutrients to support health, we are here to tell you that when done right, it absolutely does! The fact is that the high intake of fruit and vegetables, healthy fats from nuts and seeds as well as fibers form an excellent health-supporting combination of delicious foods. Many even find that if they switch from their normal diet to a vegan diet, they also shift their focus back to whole foods (compared to processed and packaged foods), which also gives significant health benefits. Studies have actually shown that veganism has positive effects on heart disease, type 2 diabetes and cancer, and vegans often weigh less than their meat-eating counterparts.
For the environment
Did you know that animal products have one of the biggest environmental effects of all food products? If not, take a moment and think about the resources required to raise animals for food. We have to grow crops to feed them, use water for these crops as well as for livestock, and together this means a great strain on our natural resources. Since there is a large demand for animal products, more land must also be used to raise and feed the animals, which contributes to deforestation, loss of habitats and in some cases to the extinction of species. If you switch to a more plant-based lifestyle, you may only need about 1/3 of the land needed to feed other diets.
A personal challenge
If these reasons are not of interest to you, then let us present you with a fourth and final option - for a personal challenge and development in one package! Aarja Health as a whole is based on the knowledge of the Sami people, most of whom were very heavy meat eaters. As reindeer herders, it should come as no surprise that there was no shortage of reindeer meat. But with their wandering lifestyle, the Sami always had to adapt to their surroundings, which meant taking full advantage of the Nordic plant life that nature offered. In times when plants became widely available, they often found that the unique nutrients in plant-based foods gave them health in a way that hardly anything else could. You see, it can be very difficult to fully understand the effects of a major dietary change like veganism until you try it yourself. Even if you don't intend to become a full-time vegan, you might learn some new skills in the kitchen, find a new favorite food, improve your health or some other possible result. So why not? Who is coming with us in Veganuary?
Read more which supplements you need to take to manage this lifestyle.
Aarja Health compiled a list of the best supplements to take if you're vegan so you don't have to guess!
Vitamin B12
As we mentioned, there are certain dietary supplements that are in higher demand with specific diets. For vegans, one of the most important vitamins is B12. Since our main dietary sources of B12 are animal products, it is no surprise that vegans may see an increased risk of deficiency. Vitamin B12 plays an important role in protein metabolism and the formation of red blood cells and low levels can lead to anemia and problems in the nervous system. So when it comes to supplements, what is the best B12 vitamin for vegans? Well, we have to say that our Premium B12 with blueberries tops the list! Made without lactose, GMOs, gluten and allergens, our B12 has the good taste of Nordic blueberries and all the wonderful health benefits of highly available B12 in one chewable tablet. Read more about Aarja Health Vitamin B12
Vitamin D3
Of course, we couldn't leave vitamin D3 out of our list. All vegans, and without a doubt everyone who lives in a Nordic country, should keep this in mind. Since vitamin D3 is largely dependent on our exposure to sunlight combined with the fact that it is found in very few foods (except some fortified dairy products), vitamin D supplementation is a must! For vegans, supplements can be a problem in themselves - many vitamin D3 supplements are not vegan, so be sure to confirm before taking them.
Why do we need vitamin D? Yes, to begin with it plays a big role in how calcium and phosphorus are used throughout the body to promote strong bones and teeth. In addition to this, vitamin D also plays a role in immunity, mental health, heart health and so much more. Read more about Aarja Health Vitamin D3
Calcium
Of course, we couldn't leave calcium off our list! Again, this is another nutrient that is strongly associated with animal products, such as dairy products. But did you know that vegetables are also a good source of calcium for vegans? Foods such as bok choy, kale, broccoli and chickpeas are a must for vegans when it comes to calcium. But if you are looking for the best calcium supplement for vegans, we have to say that our calcium, D3 and K2 take the prize! It's not only vegan, but also a good source of the D3 we just talked about. The combination of calcium, D3 and K2 provides excellent support for bones and teeth in addition to the many benefits of vitamin D. Read more about Aarja Health Calcium!
Omega-3 substances
Omega-3s can be a particularly tricky nutrient for vegans to supplement as they often come from cold-water fish. Despite this, they are still important for general health as they help reduce inflammation throughout the body. This anti-inflammatory property can have profound effects on the heart, brain, mental health and skin health for well-being from head to toe. When it comes to vegan sources of omega, fortunately whole foods such as walnuts, chia, hemp and flax seeds are easy additions to the diet. When it comes to dietary supplements, you should choose omega from algae. These are not only often an environmentally friendly alternative, but also provide a dense source of these healthy cousins! Read more Aarja Health Omega3 Krill Oil.
Zinc
Zinc is a mineral that is easily overlooked in the diet. You may have heard of zinc for the role it plays in immunity, but in reality it is involved in over 300 enzymes throughout the human body. Zinc affects everything from metabolism and digestion to skin health, nerve function and DNA/protein synthesis, so it is important to ensure that zinc levels in the diet are correct. For vegans, good sources of zinc include whole grains, tofu, tempeh, nuts, seeds and legumes. Having said that, the best zinc supplement for vegans is our vitamin C with zinc and chaga! Enjoy the antioxidant benefits of vitamin C with the many health benefits of Nordic chaga, while ensuring adequate zinc levels.
Read more about Aarja Health vitamin C with zinc, rose hip and chaga.
Although this rounds off our list of the best vegan supplements, Aarja Health still has many other vegan options available which can be found in our Vegan collection such as Curcumin with ginger & B12 and Magnesium +B6+Zinc ! Check them out today to take your vegan diet to the next level!