Veganism

Veganism
photograph Clockwise from top left: tofu scramble, soy pizza, vegan cupcakes and makizushi
Description	Elimination of the use of animal products
Early proponents	Roger Crab (1621–1680) James Pierrepont Greaves (1777–1842) Percy Bysshe Shelley (1792–1822) Sylvester Graham (1794–1851) Amos Bronson Alcott (1799–1888) Donald Watson (1910–2005) H. Jay Dinshah (1933–2000)
Origin of the term	November 1944, with the foundation of the British Vegan Society
Notable vegans
List of vegans

Veganism /ˈviːɡənɪzəm/ is the practice of abstaining from the use of animal products, particularly in one's diet; it may also involve following the associated philosophy that rejects the commodity status of sentient animals. A follower of veganism is known as a vegan.

Distinctions are sometimes made between different categories of veganism. Unlike ovo-lacto vegetarians, dietary vegans (or strict vegetarians) refrain from consuming animal products, not only meat but also eggs, dairy products, and other animal-derived substances. The term ethical vegan is often applied to those who not only follow a vegan diet, but extend the vegan philosophy into other areas of their lives, and oppose the use of animals and animal products for any purpose. Another term used is environmental veganism, which refers to the avoidance of animal products on the premise that the harvesting or industrial farming of animals is environmentally damaging and unsustainable.

The term vegan was coined in 1944 by Donald Watson when he co-founded the Vegan Society in England, at first to mean "non-dairy vegetarian" and later to refer to "the doctrine that man should live without exploiting animals." Interest in veganism increased in the 2000s; vegan food became increasingly available in supermarkets and restaurants in many countries.

Vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals, and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Well-planned vegan diets can reduce the risk of some types of chronic disease, and are regarded as appropriate for all stages of the life-cycle by the American Dietetic Association, the Australian National Health and Medical Research Council, and Dietitians of Canada. Because uncontaminated plant foods do not provide vitamin B12 (which is produced by microorganisms such as bacteria), researchers agree that vegans should eat B12-fortified foods or take a supplement.

History

Background

Further information: History of vegetarianism

Mahatma Gandhi (1869–1948) at the Vegetarian Society, London, 20 November 1931; Henry Salt (1851–1939) is sitting to his right.

Vegetarianism can be traced to Ancient Greece and India, but the English word vegetarian came into use in the 19th century to refer to those who avoided meat. The Oxford English Dictionary attributes its earliest known use to the English actress Fanny Kemble, writing in Georgia in the United States in 1839. Vegetarians who also avoided eggs and dairy were known as strict or total vegetarians.

There were several attempts in the 19th century to establish strict-vegetarian communities. In 1834 Amos Bronson Alcott, father of novelist Louisa May Alcott, opened the Temple School in Boston, Massachusetts, on strict-vegetarian principles. In 1844 he founded Fruitlands, a short-lived community in Harvard, Massachusetts, which opposed the use of animals for any purpose, including farming. In England in 1838 James Pierrepont Greaves opened Alcott House in Ham, Surrey, a community that followed a strict-vegetarian diet. Members of Alcott House were involved in 1847 in forming the British Vegetarian Society, which held its first meeting that year in Ramsgate.

Vegetarians interested in the moral aspects of diet began to discuss abstaining from animal use entirely. An 1851 article in the Vegetarian Society's magazine discussed alternatives to leather for shoes. In 1886 the society published A Plea for Vegetarianism by the English campaigner Henry Salt, which argued for vegetarianism as a moral imperative; Salt was one of the first to make the paradigm shift from the promotion of animal welfare to animal rights. His work influenced Mahatma Gandhi and the men became friends.

The first known vegan cookbook, Rupert H. Wheldon's No Animal Food: Two Essays and 100 Recipes, appeared in London in 1910. Historian Leah Leneman writes that there was a vigorous correspondence between 1909 and 1912 within the Vegetarian Society about the ethics of dairy and eggs; to produce milk, cows are kept pregnant and their calves are removed soon after birth and killed, while male chicks are killed in the production of eggs. The society's position remained unresolved, but its journal noted in 1923 that the "ideal position for vegetarians is abstinence from animal products." In November 1931 Gandhi gave a speech, "The Moral Basis of Vegetarianism", to the society in London (attended by 500 people, including Henry Salt), arguing that it ought to promote a meat-free diet as a moral issue, not only in the interests of human health.

Coining the term vegan, founding the Vegan Society

Further information: Vegan Society

In July 1943 Leslie Cross of the Leicester Vegetarian Society expressed concern in its newsletter that vegetarians were still consuming cows' milk. In August 1944 several Vegetarian Society members, including Donald Watson, asked that a section of its magazine be devoted to non-dairy vegetarianism. When the request was turned down, Watson suggested setting up his own quarterly newsletter; thirty readers sent him a shilling to fund it.

Watson issued the first newsletter, Vegan News, in November 1944 (priced tuppence, or a shilling for a year's subscription); Watson said later that the word vegan (/ˈviːɡən/) represented "the beginning and end of vegetarian." Readers also suggested allvega, neo-vegetarian, dairyban, vitan, benevore, sanivores and beaumangeur, but Watson stuck with vegan. The new Vegan Society held its first annual meeting on 15 December 1945 at the Attic Club, High Holborn, London. World Vegan Day has been held every 1 November since 1994 to mark the society's founding date.

Two vegan books appeared around this time. The Leicester Vegetarian Society published Vegetarian Recipes without Dairy Produce by Margaret B. Rawls, and in the summer of 1946 the Vegan Society published Vegan Recipes by Fay K. Henderson. In 1951, the society broadened its definition of veganism to "the doctrine that man should live without exploiting animals" and pledged to seek an end to the use of animals "for food, commodities, work, hunting, vivisection and all other uses involving exploitation of animal life by man".

In 1956 Leslie Cross founded the Plantmilk Society to explore how to produce a commercial soy milk, and as Plamil Foods it began production in 1965 of one of the first widely distributed soy milks in the Western world. According to Joanne Stepaniak, the word vegan was independently published for the first time in 1962, in the Oxford Illustrated Dictionary, defined as "a vegetarian who eats no butter, eggs, cheese or milk".

Founding the American Vegan Society

Further information: American Vegan Society

The first vegan society in the United States was founded in 1948 by Catherine T. Nimmo of Oceano, California, and Rubin Abramowitz of Los Angeles. Originally from the Netherlands, Nimmo had been a vegan since 1931; when the Vegan Society was founded in England she began distributing its newsletter to her own mailing list. In 1957 H. Jay Dinshah visited a slaughterhouse and read some of Watson's literature. He gave up all animal products and, on 8 February 1960, founded the American Vegan Society (AVS) in Malaga, New Jersey. He incorporated Nimmo's society and linked veganism to the concept of ahimsa, a Sanskrit word meaning "non-harming." The AVS called this "dynamic harmlessness" and named its magazine Ahimsa.

Achieving mainstream acceptance (2000s–2010s)

Further information: List of vegans

From the late 1970s a group of scientists in the United States – physicians John A. McDougall, Caldwell Esselstyn, Neal D. Barnard, Dean Ornish, Michael Klaper and Michael Greger, and biochemist T. Colin Campbell – began to argue that diets based on animal fat and animal protein, such as the standard American diet, were detrimental to health. They proposed that a low-fat, plant-based diet would prevent, and might reverse, certain chronic diseases, such as coronary heart disease, diabetes and certain cancers. Sanjay Gupta, CNN's chief medical correspondent, said in his documentary The Last Heart Attack (2011) that Campbell's The China Study (2005) had changed the way people all over the world eat, including Gupta himself.

In 2011 the Associated Press reported that in the United States the vegan diet was "moving from marginal to mainstream"; chefs said vegan entrees were becoming popular, and chain restaurants began to mark vegan items on their menus. The interest in veganism in the 2010s was reflected in increased page views on Wikipedia. The English Wikipedia article on veganism was viewed 73,000 times in August 2009 but 145,000 times in August 2013; articles on veganism were viewed more during this period than articles on vegetarianism in the English, French, German, Portuguese, Russian and Spanish Wikipedias.

Celebrities, athletes and politicians began to adopt vegan diets, some seriously, some part-time. The idea of the "flexi-vegan" gained currency, to the irritation of ethical vegans; in his book VB6 (2013), New York Times food columnist Mark Bittman recommended sticking to a vegan diet before 6 pm.

In 2010 the European Parliament adopted a food-labelling guideline that defined vegan (in force as of 2015). The first known vegetarian butcher shop, De Vegetarische Slager (selling mock meats), opened in the Netherlands in 2010, and in 2011 Europe's first vegan supermarkets appeared in Germany. Vegilicious opened in Dortmund, and the first chain, Veganz, opened in Berlin and several other cities. In 2013 the Oktoberfest in Munich, traditionally a meat-heavy affair, offered vegan dishes for the first time in its 200-year history.

Demographics (1996–present)

A demonstration of Vegans in Tel Aviv, Israel. About 5% of Israel's population is considered to be Vegan, and another 8% Vegetarian.

In the United States surveys between 1996 and 2012 suggested that between 0.5 and three percent (1.5 to over nine million people) were vegan. In 1996 three percent said they did not use animals for any purpose. A 2006 Harris Interactive poll suggested that 1.4 percent were dietary vegans; a 2008 survey for the Vegetarian Resource Group (VRG) reported 0.5 percent; a 2009 VRG survey said that it was one percent (two million out of a population of 313 million, or one in 150); and a 2012 Gallup poll reported two percent.

In Europe the Times of London estimated in 2005 that there were 250,000 vegans in the UK (out of a population of 60 million), in 2006 The Independent estimated 600,000, and in 2007 two percent of respondents in a British government survey self-identified as vegan. The British market for tofu and mock meats was £786.5 million a year in 2012. The Netherlands Association for Veganism estimated that there were 16,000 vegans in the Netherlands as of 2007, around 0.1 percent of the population. The German Vegetarian Society said in 2013 that there were 800,000 vegans in Germany (out of a population of nearly 82 million). According to the animal rights organization Vegan-Friendly, there are approximately 300,000 vegans in Israel, nearly four percent of the population.

Animal products

Avoidance

Further information: Rendering (food processing)

Lard from pigs

The issue that divided the 19th- and early 20th-century vegetarians, namely whether to avoid animal products for reasons of ethics or health, persists. Dietary vegans avoid consuming animal product, but might use them in clothing and toiletries. Ethical vegans see veganism as a philosophy; they reject the commodification of animals and will not use them for food, clothing, entertainment or any other purpose. The British Vegan Society will only certify a product if it is free of animal involvement as far as possible and practical, including animal testing.

Animal products include meat, poultry and seafood, eggs, dairy products, honey and beeswax, fur, leather, wool, silk, goose down and duck feathers; they also include lesser known products such as bone char, bone china, carmine, casein, cochineal, gelatin, isinglass, lanolin, lard, rennet, shellac, tallow, whey and yellow grease. Many of the lesser known ones may not be identified in the list of ingredients.

Ethical vegans will not use these products, and will try to avoid anything tested on animals. They will also avoid certain vaccines; the production of the flu vaccine, for example, involves the use of hens' eggs. Depending on their circumstances, vegans may donate non-vegan items to charities, or use them until they wear out. Some vegan clothes, in particular leather alternatives, are made of petroleum-based products, which has triggered criticism because of the environmental damage associated with production.

Milk, eggs, honey and silk

Further information: Honey bee

The main difference between a vegan and vegetarian diet is that vegans exclude eggs and dairy products. Ethical vegans state that the production of eggs and dairy causes animal suffering and premature death, particularly in large scale factory farms.

There is disagreement among vegan groups about avoiding products from insects. Ethical vegans regard modern beekeeping as cruel and exploitative. Neither the Vegan Society nor the American Vegan Society considers honey, silk and other insect products as suitable for vegans, while Vegan Action and Vegan Outreach view it as a matter of personal choice. Agave nectar is a popular vegan alternative to honey.

Vegan diet

Soy

Further information: Vegan recipes

Vegan cuisine at the Wikibooks Cookbook subproject

Soy milk is a complete protein.

Vegan diets are based on grains and other seeds, legumes (particularly beans), fruits, edible mushrooms, and nuts. Meat analogues (mock meats) based on soybeans (tofu), or wheat-based seitan/gluten, are a common source of plant protein, usually in the form of vegetarian sausage, mince and veggie burgers.

Dishes based on soybeans are a staple of vegan diets because soybeans are a complete protein; this means they contain all the essential amino acids for humans and can be relied upon entirely for protein intake. They are consumed most often in the form of soy milk and tofu (bean curd), which is soy milk mixed with a coagulant. Tofu comes in a variety of textures, depending on water content, from firm, medium firm and extra firm for stews and stir-fries, to soft or silken for salad dressings, desserts and shakes. Soy is also eaten in the form of tempeh and texturized vegetable protein (TVP) (also known as textured soy protein, TSP); TVP is often used in pasta sauces.

Plant milk, cheese

Nutritional content of cows', soy and almond milk
	Cows' milk (whole)	Soy milk	Almond milk
Calories (cup, 243 g)	149	80	40
Protein (g)	7.69	6.95	1
Fat (g)	7.93	3.91	2.5
Saturated fat (g)	4.55	0.5	0
Carbohydrate (g)	11.71	4.23	2
Fibre (g)	0	1.2	1
Sugars (g)	12.32	1	0
Calcium (mg)	276	301	n/a
Potassium (mg)	322	292	170
Sodium (mg)	105	90	180
Vitamin B12 (µg)	1.10	2.70	n/a
Vitamin A (IU)	395	503	n/a
Vitamin D (IU)	124	119	n/a
Cholesterol (mg)	24	0	0

Plant creams and milks—such as soy milk, almond milk, grain milks (oat milk and rice milk), hemp milk, and coconut milk—are widely used in place of cows' or goats' milk. Soy milk provides around 7 g of protein per cup (240 ml or 8 fluid ounces), compared with 8 g of protein per cup of cow's milk. Almond milk is lower in calories, carbohydrates and protein. Soy milk should not be used as a replacement for breast milk for babies; babies who are not breastfed need commercial infant formula, which is normally based on cows' milk or soy (the latter is known as soy-based infant formula, or SBIF).

Cheese analogues are made from soy, nuts and tapioca. Vegan cheeses such as Chreese, Daiya, Sheese, Teese and Tofutti can replace both the taste and meltability of dairy cheese. Nutritional yeast is a common cheese substitute in vegan recipes. Cheese substitutes can be made at home, using recipes from Joanne Stepaniak's Vegan Vittles (1996), The Nutritional Yeast Cookbook (1997), and The Uncheese Cookbook (2003), and Mikoyo Schinner's Artisan Vegan Cheese (2012). One recipe for vegan brie involves combining cashews, soy yogurt and coconut oil. Butter can be replaced with a vegan margarine such as Earth Balance.

In 2014 Oakland's Counter Culture Labs and Sunnyvale's BioCurious produced vegan cheese in the lab from casein extracted from genetically modified yeast. The team identified casein-producing genes in cow DNA, then optimized the genes to work within yeast. They synthesized the gene in a gene compiler. With added sugar and vegetable oil, the resulting mixture could be used to make any cheese. The group said that no genetically modified material remained in the casein, so that the cheese itself was not genetically modified, nor were any animals directly involved.

Egg replacements

Further information: Egg substitutes

Vegan (egg-free) mayonnaise brands include Vegenaise, Nayonaise, Miso Mayo and Plamil's Egg-Free Mayo. Eggs are used in recipes as thickeners and binders; the protein in eggs thickens when heated and binds the other ingredients together. This effect can be achieved in vegan recipes with ground flax seeds; replace each egg in a recipe with one tablespoon of flaxseed meal mixed with three tablespoons of water. Commercial egg substitutes, such as Bob's Red Mill egg replacer and Ener-G egg replacer, are also available.

For vegan pancakes a tablespoon of baking powder can be used instead of eggs. Other ingredients include, to replace one egg, one tablespoon of soy flour and one tablespoon of water; a quarter cup of mashed bananas, mashed prunes or apple sauce; or in batter two tablespoons of white flour, half a tablespoon of vegetable oil, two tablespoons of water and half a tablespoon of baking powder. Silken (soft) tofu and mashed potato can also be used.

Vegan food groups

Further information: Food group

Since 1991 the Physicians Committee for Responsible Medicine (PCRM) has recommended a no-cholesterol, low-fat vegan diet based on what they call the New Four Food Groups: fruit, legumes, grains and vegetables. Legumes include peas, beans, lentils and peanuts. PCRM recommends three or more servings a day of fruit (at least one of which is high in vitamin C, such as citrus fruit, melon or strawberries), two or more of protein-rich legumes (such as soybeans, which can be consumed as soy milk, tofu or tempeh), five or more of whole grains (such as corn, barley, rice and wheat, in products such as bread and tortillas), and four or more of vegetables (dark-green leafy vegetables such as broccoli, and dark-yellow and orange such as carrots or sweet potatoes).

The PCRM vegan food group was intended to replace the Four Food Groups – meat, milk, vegetables and fruit, and cereal and breads – recommended by the United States Department of Agriculture (USDA) from 1956 until 1992. In 1992 the USDA replaced its model with the food guide pyramid, and in 2011 with MyPlate, which is consistent with a vegan diet. It is divided into five food groups: grains, vegetables, fruits, dairy (or calcium-fortified soymilk), and protein; the protein includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds). In the UK the National Health Service recommends the Eatwell Plate, also with five food groups that are consistent with a vegan diet: fruits and vegetables; potatoes, bread and other starchy foods; dairy or non-dairy alternatives; meat, fish, eggs or beans for protein; and fat and sugar.

Nutrients

According to nutritionist Winston Craig, writing in The American Journal of Clinical Nutrition in 2009, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals, and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.

Protein

Further information: Pea protein, Protein (nutrient), Protein–energy malnutrition, Rice protein, and Soy protein

Rice and beans is a common vegan protein combination.

Proteins are composed of amino acids. Nutritionist Reed Mangels writes that omnivores generally obtain a third of their protein from plant foods, and ovo-lacto vegetarians a half. Vegans obtain all their protein from plant sources. A common question is whether plant protein supplies an adequate amount of the essential amino acids, which cannot be synthesized by the human body.

Sources of plant protein include legumes, such as soy beans (consumed as tofu, tempeh, texturized vegetable protein, soy milk and edamame), peas, peanuts, black beans and chickpeas (the latter often eaten as hummus); grains such as quinoa (pronounced keenwa), brown rice, corn, barley, bulgur and wheat (often eaten as whole-wheat bread and seitan); and nuts and seeds, such as almonds, hemp and sunflower seeds.

Soy beans and quinoa are known as complete proteins because they each contain all the essential amino acids in amounts that meet or exceed human requirements. Mangels et al. write that consuming the recommended dietary allowance (RDA) of protein (0.8 g/kg body weight) in the form of soy will meet the biologic requirement for amino acids. In 2012 the United States Department of Agriculture ruled that soy protein (tofu) may replace meat protein in the National School Lunch Program.

The essential amino acid content per calorie of many vegetables including iceberg lettuce, cucumber, carrots and broccoli exceed the requirements set by the World Health Organisation in its report "Protein and Amino Acid Requirements in Human Nutrition." It is only due to their low calorie content that they are not considered high-protein foods, though it remains that if cucumber, for example, makes up 2% of one's diet, it provides more than 2% of all one's essential amino acid requirements.

Traditional combinations that contain high amounts of all the essential amino acids are rice and beans, corn and beans, and hummus and whole-wheat pita. The American Dietetic Association said in 2009 that a variety of plant foods consumed over the course of a day can provide all the essential amino acids for healthy adults, which means that protein combining in the same meal may not be necessary. Mangels et al. write that there is little reason to advise vegans to increase their protein intake, but erring on the side of caution, they recommend a 25 percent increase over the RDA for adults, to 1.0 gram of protein per kilogram of body weight.

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  A traditional Indian Tali dish comprised of Vegan foods. The combination of Legumes and Cereals is distinctive in this dish.
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  Cooked soy legumes served with a pinch of salt.
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  A Chinese dish of sauteed Seitan with some vegetables. Served many times with Rice.

Vitamin B12

Further information: Vitamin B12 deficiency, Vitamin B12 § Supplements, and Food fortification

Vitamin B12 is a bacterial product needed for cell division, the formation and maturation of red blood cells, the synthesis of DNA, and normal nerve function. A deficiency can lead to several health problems, including megaloblastic anemia and nerve damage. The consensus among nutritionists is that vegans and even vegetarians should eat foods fortified with B12 or use supplements. That vegans are unable in most cases, at least in the West, to obtain B12 from a plant-based diet is often used as an argument against veganism.

Neither plants nor animals make B12; it is produced by microorganisms, such as bacteria, fungi and algae. Herbivorous animals obtain it from bacteria in their rumens, either by absorbing it or by eating their own cecotrope faeces; rabbits, for example, produce and eat cecal pellets. When those animals are eaten, they become sources of B12. Plants from the ground that are not washed properly may contain B12 from bacteria in the soil, often from faeces; drinking water may also be contaminated with B12-producing bacteria, particularly in the developing world. Mangels et al. write that bacteria in the human digestive tract produce B12, but most of it is not absorbed and is expelled in the faeces, with tiny amounts also expelled in the urine. James Halsted, a medical researcher, reported in the 1960s that a group of villagers in Iran eating very little or no animal protein were found to have normal B12 levels because they were living with animal manure near their homes, and were eating vegetables grown in human manure and not thoroughly washed. The human mouth is another source of B12, but in small amounts and possibly analogue (not biologically active).

Western vegan diets are likely to be deficient in B12 because of increased hygiene. Vegans can obtain B12 by taking a supplement or by eating fortified foods, such as fortified soy milk or cereal, where it may be listed as cobalamin or cyanocobalamin. B12 supplements are produced industrially through bacterial fermentation-synthesis; no animal products are involved in that process. The RDA for adults (14+ years) is 2.4 mcg (or µg) a day, rising to 2.4 and 2.6 mcg for pregnancy and lactation respectively; 0.4 mcg for 0–6 months, 0.5 mcg for 7–12 months, 0.9 mcg for 1–3 years, 1.2 mcg for 4–8 years, and 1.8 mcg for 9–13 years.

There is disagreement within the vegan community as to whether supplementation is needed; several studies of vegans who did not take supplements or eat fortified food, including in Western countries, have found no sign of B12 deficiency. According to Mangels et al., the disagreement is caused by the lack of a gold standard for assessing B12 status, and because there are very few studies of long-term vegans who have not used supplements or fortified foods. There are reports that certain plant foods are sources of B12; fermented foods such as tempeh and miso, as well as edible seaweed (such as arame, wakame, nori, and kombu), spirulina, and certain greens, grains and legumes, have been cited as B12 sources, as has rainwater. Barley malt syrup, shiitake mushrooms, parsley and sourdough bread have also been referenced, but these products may be sources of inactive B12. Mangels et al. write that all Western vegans not using supplements or eating fortified foods will probably develop a B12 deficiency, although it may take decades to appear.

Calcium

Further information: Calcium in biology, Calcium carbonate, Calcium citrate, and Disorders of calcium metabolism

Almonds are considered high in calcium.

Broccoli is considered a good source of calcium

Calcium is needed to maintain bone health and for a number of metabolic functions, including muscle function, vascular contraction and vasodilation, nerve transmission, intracellular signalling and hormonal secretion. Ninety-nine percent of the body's calcium is stored in the bones and teeth. The RDA for adults is 1,000 mg for 19–50 years, 1,000 mg for 51–70 years (men) and 1,200 mg (women), and 1,200 mg for 71+.

Vegans are advised to eat three servings per day of a high-calcium food, such as fortified soy milk, fortified tofu, almonds or hazelnuts, and to take a supplement as necessary. Plant sources include broccoli, turnip and cabbage, such as Chinese cabbage (bok choy) and kale; the bioavailability of calcium in spinach is poor. Whole-wheat bread contains calcium; grains contain small amounts. Because vitamin D is needed for calcium absorption, vegans should make sure they consume enough vitamin D (see below).

The EPIC-Oxford study suggested that vegans have an increased risk of bone fractures over meat eaters and vegetarians, likely because of lower dietary calcium intake; vegans consuming more than 525 mg/day have a risk of fractures similar to that of other groups. A 2009 study of bone density found the bone mineral density (BMD) of vegans was 94 percent that of omnivores, but deemed the difference clinically insignificant. Another study in 2009 by the same researchers examined over 100 vegan post-menopausal women, and found that their diet had no adverse effect on BMD and no alteration in body composition. Biochemist T. Colin Campbell suggested in The China Study (2005) that osteoporosis is linked to the consumption of animal protein; he argued that, unlike plant protein, animal protein increases the acidity of blood and tissues, which is then neutralized by calcium pulled from the bones.

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  Bok choy is considered high in calcium.]]
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  Figs a source for Calcium.
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  Sauteed Tempeh.

Vitamin D

Further information: Vitamin D deficiency, Rickets, and Hypervitaminosis D

According to the National Institutes of Health, most people can obtain enough vitamin D from sunlight in the spring, summer and fall.

Vitamin D (calciferol) is needed for several functions, including calcium absorption, enabling mineralization of bone, and bone growth. Without it bones can become thin and brittle; together with calcium it offers protection against osteoporosis. Vitamin D is produced in the body when ultraviolet rays from the sun hit the skin; outdoor exposure is needed because UVB radiation does not penetrate glass. It is present in very few foods (mostly salmon, tuna, mackerel, cod liver oil, with small amounts in cheese, egg yolks and beef liver, and in some mushrooms).

Most vegan diets contain little or no vitamin D, unless the food is fortified (such as fortified soy milk), so supplements may be needed depending on exposure to sunlight. Vitamin D comes in two forms. Cholecalciferol (D3) is synthesized in the skin after exposure to the sun, or consumed in the form of animal products; when produced industrially it is taken from lanolin in sheep's wool. Ergocalciferol (D2) is derived from ergosterol from yeast and is suitable for vegans. Conflicting studies have suggested that the two forms may or may not be bioequivalent. According to a 2011 report by the Food and Nutrition Board of the National Academy of Sciences, the differences between D2 and D3 do not affect metabolism, both function as prohormones, and when activated exhibit identical responses in the body.

Supplements should be used with caution because vitamin D can be toxic, especially in children. The RDA is 10 mcg for 0–12 months, 15 mcg for 1–70 years, and 20 mcg for 70+. People with little or no sun exposure may need more, perhaps up to 25 mcg daily. The extent to which sun exposure is sufficient to meet the body's needs depends on the time of day, cloud and smog cover, skin melanin content, whether sunscreen is worn, and the season. According to the National Institutes of Health, most people can obtain and store sufficient vitamin D from sunlight in the spring, summer and fall months, even in the far north. They report that some researchers recommend 5–30 minutes of sun exposure without sunscreen between ten in the morning and three o'clock in the afternoon, at least twice a week. They also report that tanning beds emitting 2–6 per cent UVB radiation will have a similar effect, though tanning may be inadvisable for other reasons.

Iron

Further information: Human iron metabolism, Iron supplement, and Iron deficiency

Molasses is high in iron.

Vegetarian and vegan diets usually contain as much iron as animal-based diets, or more; vegan diets generally contain more iron than vegetarian ones because dairy products contain very little. There are concerns about the bioavailability of iron from plant foods, assumed by some researchers to be around 5–15 percent compared to 18 percent from a nonvegetarian diet. Iron deficiency anaemia is found as often in nonvegetarians as in vegetarians, though studies have shown vegetarians' iron stores to be lower.

The RDA for non-vegetarian adults is 8 mg for 19–50 years (men); 18 mg for 19–50 years (women); 8 mg for 51+ years (men and women). Mangels writes that because of the lower bioavailability of iron from plant sources, the Food and Nutrition Board of the National Academy of Sciences established a separate RDA for vegetarians and vegans of 14 mg for vegetarian men and postmenopausal women, and 33 mg for premenopausal women not using oral contraceptives. Supplements should be used with caution after consulting a physician, because iron can accumulate in the body and cause damage to organs; this is particularly true of anyone with hemochromatosis, a relatively common condition that can remain undiagnosed. The daily tolerable upper intake level, according to the National Institutes of Health, is 40 mg for 7 months to 13 years, and 45 mg for 14+.

According to the Vegetarian Resource Group, high-iron foods suitable for vegans include black-strap molasses, lentils, tofu, quinoa, kidney beans and chickpeas. Nutritionist Tom Sanders writes that iron absorption can be enhanced by eating a source of vitamin C along with a plant source of iron, and by avoiding coingesting anything that would inhibit absorption, such as tannin in tea. Sources of vitamin C might be half a cup of cauliflower, or five fluid ounces of orange juice, consumed with a plant source of iron such as soybeans, tofu, tempeh or black beans. Some herbal teas and coffee can inhibit iron absorption, as can spices that contain tannins (turmeric, coriander, chillies and tamarind).

Omega-3 fatty acids

Further information: Essential fatty acid interactions

Flaxseed oil contains a high level of alpha-linolenic acid, an omega-3 fatty acid.

Alpha-linolenic acid (ALA), an omega-3 fatty acid, is found in leafy green vegetables and nuts, and in vegetable oils such as canola and flaxseed oil. The Adequate Intake for ALA is 1.1–1.6 g/day. Vegan Outreach suggests vegans take 1/4 teaspoon of flaxseed oil (also known as linseed oil) daily, and use oils containing low amounts of omega-6 fatty acids, such as olive, canola, avocado or peanut oil.

Iodine

Further information: Iodine in biology and Iodine deficiency

Iodine supplementation may be necessary for vegans in countries where salt is not typically iodized, where it is iodized at low levels, or where, as in Britain and Ireland, dairy products are relied upon for iodine delivery because of low levels in the soil. Iodine can be obtained from most vegan multivitamins or from regular consumption of seaweeds, such as kelp. The RDA is 110 mcg (0–six months), 130 mcg (7–12 months), 90 mcg (1–8 years), 120 mcg (9–13 years), 150 mcg (14+). The RDA for pregnancy and lactation is 220 and 290 mcg respectively.

Health effects

Further information: Vegan nutrition and Raw veganism

Evaporating iodine. Iodine supplementation may be necessary for vegans in some countries; it can be obtained from vegan multivitamins or regular consumption of seaweeds, such as kelp.

Advantages

Veganism appears to provide health benefits, compared to other vegetarian diets, including a reduced risk of type 2 diabetes, high blood pressure and obesity.

Male vegans appear to have a reduced risk of cardiovascular disease. While there is no clear evidence that a vegan diet helps prevent cancer, there is evidence that a vegetarian diet in general is likely to reduce cancer risk.

The American Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and Dietitians of Canada published a joint position paper in 2003 on vegan diets, in which they wrote that properly planned vegan diets were nutritionally adequate for all stages of life, including pregnancy and lactation. The paper said that people avoiding meat were reported to have a lower BMI, and that from this followed lower death rates from ischemic heart disease, lower blood cholesterol levels, lower blood pressure, and fewer incidences of type 2 diabetes and prostate and colon cancers. They indicated that vegetarian diets may be more common among adolescents with eating disorders, but that its adoption may serve to camouflage an existing disorder, rather than cause one.

The United States Department of Agriculture's MyPlate allows for an entirely plant-based diet. It recommends five food groups (grains, vegetables, fruits and protein, with a small amount of dairy or calcium-fortified soymilk); the protein component can come from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds. The USDA allows meat to be replaced with tofu in the National School Lunch Program. The British National Health Service's Eatwell Plate is also consistent with a vegan diet: its five groups are fruits and vegetables; potatoes, bread and other starchy foods; dairy products (which they say can be swapped for vegan alternatives); meat, fish, eggs or beans for protein; and fat and sugar.

The Australian National Health and Medical Research Council recognizes a well-planned vegan diet as a viable option for people of any age; they recommended that vegans eat B12-fortified foods or take supplements.

Disadvantages

It is recognised that eliminating all animal products increases the risk of deficiencies of vitamins B12 and D, calcium and omega-3 fatty acids; Winston Craig advises vegans eat foods fortified with these nutrients or take supplements: iron and zinc may also be problematic because of limited bioavailability.

Craig said vegans might be at increased risk for low bone mineral density if they don't supplement their base diet.

One review of research on the Adventist communities of California suggested that risk of cancer of the urinary tract may be elevated in vegans. The authors, Lap Tai Le and Joan Sabaté, cautioned that their results may not be generalizable to the wider community.

As of 2011, the German Society for Nutrition cautioned against a vegan diet for children, pregnant women and elderly people, because of its insufficient minerals, proteins and vitamins.

Pregnancy, babies and children

Further information: Nutrition and pregnancy

As of 2003 the American Dietetic Association and Dietitians of Canada considered well-planned vegan diets "appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence." The German Society for Nutrition cautioned against a vegan diet for pregnant women and children as of 2011. The American Dietetic Association added that a regular source of B12 is crucial for pregnant, lactating and breastfeeding women. According to Reed Mangels, maternal stores of B12 appear not to cross the placenta, and researchers have reported cases of vitamin B12 deficiency in lactating vegetarian mothers that were linked to deficiencies and neurological disorders in their children. Pregnant vegans may also need to take extra vitamin D, depending on their exposure to sunlight and whether they are eating fortified foods. Doctors may recommend iron supplements and folic acid for all pregnant women (vegan, vegetarian and non-vegetarian). A doctor or registered dietitian should be consulted about taking supplements during pregnancy.

Vegan toiletries

Further information: Testing cosmetics on animals

logo

Symbol on products certified by the Vegan Society

Cochineal, from the female cochineal insect, is used for pink shades in cosmetics and food.

"Vegan" bed pillows are in manyn cases filled with Cereals such as Buckwheat or Synthetic materials such as soft plastics.

The British Vegan Society criteria for vegan certification are that the product contain no animal products, and that neither the product nor its ingredients have been tested on animals by or on behalf of the manufacturer, or by anyone over whom the manufacturer has control. The society's website contains a list of certified products. Beauty Without Cruelty is a well-known manufacturer of vegan toiletries and cosmetics. Animal Aid in the UK sells vegan toiletries online, as does Honesty Cosmetics.

Kiss My Face sells vegan toiletries in the United States, Canada and the UK. Lush says that 83 percent of its products are vegan. Haut Cosmetics in Canada makes a range of vegan products, including a vegan BB cream. In South Africa, Esse Organic Skincare is one of several companies certified by Beauty Without Cruelty. The Choose Cruelty Free website in Australia lists vegan products available there.

Because animal ingredients are cheap, they are ubiquitous in toiletries. After animals are slaughtered for meat, the leftovers are put through the rendering process, and some of that material, especially the fats, ends up in toiletries and cosmetics. Vegans often refer to Animal Ingredients A to Z (2004) to check which ingredients might be animal-derived. Common animal products include tallow in soap, and glycerine (derived from collagen), which is used as a lubricant and humectant in haircare products, moisturizers, shaving foam, soap and toothpaste; there is a plant-based form but the glycerine in most products is animal-based.

Lanolin from sheep's wool is another common ingredient, found in lip balm and moisturizers, as is stearic acid, used in face creams, shaving foam and shampoos; as with glycerine, it can be plant-based but most manufacturers use the animal-derived form. Lactic acid, an alpha-hydroxy acid derived from animal milk, is often found in moisturizers, as is allantoin, derived from the comfrey plant or cows' urine, and found in shampoos, moisturizers and toothpaste.

Philosophy

Ethical veganism

Further information: Ethics of eating meat

Gary Francione speaking about veganism, 2009

Peter Singer

Ethical veganism is based on opposition to speciesism, the assignment of different values to individuals on the basis of species membership alone. There is a division within animal rights theory between a rights-based (deontological) approach and a utilitarian (consequentialist) one, reflected in the debate about the moral basis of veganism. Tom Regan, a rights theorist, argues that animals possess value as "subjects-of-a-life", because they have beliefs and desires, an emotional life, memory and the ability to initiate action in pursuit of goals; they must therefore be viewed as ends in themselves. He argues that the right of subjects-of-a-life not to be harmed can be overridden by other valid moral principles, but that the reasons cited for eating animal products – pleasure, convenience and the economic interests of farmers – are not weighty enough to do that.

Gary L. Francione, another prominent rights theorist, argues that "all sentient beings should have at least one right – the right not to be treated as property" and that adopting veganism must be the unequivocal baseline for anyone who sees nonhuman animals as having intrinsic moral value: He argues that the pursuit of improved conditions for animals, rather than the abolition of animal use, is like campaigning for "conscientious rapists" who will rape their victims without beating them. The pursuit of animal welfare does not move us away from the paradigm of animals qua property, and serves only to make people feel comfortable about using them.

Peter Singer argues from a utilitarian perspective that there is no moral or logical justification for refusing to count animal suffering as a consequence when making ethical decisions, that sentience is "the only defensible boundary of concern for the interests of others" and that killing animals should be rejected unless necessary for survival. Despite this, Singer supports what is known as the "Paris exemption": if you find yourself in a fine restaurant, allow yourself to eat what you want, and if you have no access to vegan food, go vegetarian.

Singer's support for the "Paris exemption" is reflected within the animal rights movement by the divide between protectionism (represented by Singer and PETA), according to which incremental change can achieve reform, and abolitionism (represented by Regan and Francione), according to which welfare reform serves only to persuade the public that animal use is morally unproblematic. Bruce Friedrich of Farm Sanctuary, a protectionist, argued in 2006 that strict adherence to veganism, rather than encouraging people to give up whatever animal products they can, focuses on personal purity, and that this is anti-vegan because it hurts animals. For Francione, this is similar to arguing that, because human rights abuses can never be eliminated, we should not safeguard human rights in situations we control. By failing to ask a server whether something contains animal products, in the interest of avoiding a fuss, he argues that we reinforce the idea that the moral rights of animals are a matter of convenience. He concludes from this that the protectionist position fails even on its own consequentialist terms.

Environmental veganism

Resources and the environment

Further information: Environmental vegetarianism and Vegan organic gardening

Paul Watson

Environmental vegans focus on conservation rather than animal rights: they reject the use of animal products on the premise that practices such as farming – particularly factory farming – fishing, hunting and trapping are environmentally unsustainable. Paul Watson of the Sea Shepherd Conservation Society said in 2010 that all Sea Shepherd ships are vegan for environmental reasons: "Forty percent of the fish caught from the oceans is fed to livestock – pigs and chickens are becoming major aquatic predators."

In November 2006 a United Nations Food and Agriculture Organization report, Livestock's Long Shadow, linked animal agriculture to environmental damage. It concluded that livestock farming (primarily of cows, chickens and pigs) has an impact on almost all aspects of the environment: air, land, soil, water, biodiversity and climate change. According to the report, livestock account for 9 percent of carbon dioxide emissions, 37 percent of methane, 65 percent of nitrous oxide, and 68 percent of ammonia, and livestock waste emits 30 million tonnes of ammonia a year, which the report said is involved in the production of acid rain. In June 2010 a report from the United Nations Environment Programme said that a move toward a vegan diet is needed to save the world from hunger, fuel shortages, and climate change.

Greenhouse gas emissions are not limited to animal husbandry. Plant agriculture such as rice cultivation can also cause environmental problems. A 2007 Cornell University study that simulated land use for various diets for New York State concluded that, although vegetarian diets used the smallest amount of land per capita, a low-fat diet that included some meat and dairy – less than 2 oz (57 g) of meat/eggs per day, significantly less than that consumed by the average American – could support slightly more people on the same available land than could be fed on some high-fat vegetarian diets, since animal food crops are grown on lower-quality land than are crops for human consumption.

Animals killed in crop harvesting

Female pigs in gestation crates. Vegans see animal agriculture, particularly factory farming, as an infringement of the animals' rights and a threat to the environment.

Steven Davis, a professor of animal science at Oregon State University, asked Tom Regan in 2001 what the difference was between killing a field mouse while cultivating crops, and killing a pig for the same reason, namely so that human beings could eat. Regan responded with what Davis called the "Least Harm Principle", according to which we must choose the food products that, overall, cause the least harm to the least number of animals. Davis argued that a plant-based diet would kill more than one containing beef from grass-fed ruminants.

Andy Lamey, a philosopher at Monash University, calls this the "burger vegan" argument, namely that if human beings were to eat cows raised on a diet of grass, not grain, fewer animals would be killed overall, because the number of mice, rats, raccoons and other animals killed during the harvest outnumbers the deaths involved in raising cows for beef.

Based on a study finding that wood-mouse populations dropped from 25 to five per hectare after harvest (attributed to migration and mortality), Davis estimated that ten animals per hectare are killed from crop farming every year. He argued that if all 120,000,000 acres (490,000 km²) of cropland in the continental United States were used for a vegan diet, approximately 500 million animals would die each year. But if half the cropland were converted to ruminant pastureland, he estimated that only 900,000 animals would die each year, assuming people switched from the eight billion poultry killed each year to beef, lamb and dairy products. Therefore, he argued, according to the least-harm principle we should convert to a ruminant-based diet rather than a plant-based one.

Davis's analysis was criticized in 2003 by Gaverick Matheny in the Journal of Agricultural and Environmental Ethics. Matheny argued that Davis had miscalculated the number of animal deaths, basing his figures on land area rather than per consumer, and had confined his analysis to grass-fed ruminants, rather than factory-farmed animals. He wrote that Davis had also equated lives with lives worth living, focusing on numbers rather than including in his calculations the harm done to animals raised for food, which can involve pain from branding, dehorning and castration, a life of confinement, transport without food or water to a slaughterhouse, and a frightening death. Matheny argued that vegetarianism "likely allows a greater number of animals with lives worth living to exist."

Lamey further argued that Davis's calculation of harvest-related deaths was flawed. It was based on two studies. One study included deaths from predation, which Lamey wrote is morally unobjectionable for Regan because it is not related to human action. The other examined production of a non-standard crop (sugarcane), which Lamey wrote has little relevance to deaths associated with typical crop production. Lamey also maintained, like Matheny, that accidental deaths are ethically distinct from intentional ones, and that if Davis includes accidental animal deaths in the moral cost of veganism, he must also include the accidental human deaths caused by his proposed diet, which, Lamey wrote, leaves "Davis, rather than Regan, with the less plausible argument."

See also

• Artificial leather
• Christian Vegetarian Association
• Edenic diet
• Fruitarianism
• Locavore
• Lacto / Ovo / Ovo-lacto vegetarianism
• List of vegans
• List of vegetarian restaurants
• Low carbon diet
• Macrobiotic diet
• Sentiocentrism
• Veganarchism
• Veg*n
• Vegan Prisoners Support Group
• Raw veganism

Further reading

Vegan diet

• American Dietetic Association. "A new food guide for North American vegetarians", 2003.
• Brazier, Brendan. Thrive Foods: 200 Plant-Based Recipes for Peak Health, Da Capo Press, 2011.
• Coscarelli, Chloe. Chloe's Kitchen, Simon and Schuster, 2012.
• Hobbs, Suzanne Havala. Living Dairy-Free For Dummies, John Wiley & Sons, 2010.
• Jacobs, D. R. et al. "Food, plant food, and vegetarian diets in the US dietary guidelines: conclusions of an expert panel", The American Journal of Clinical Nutrition, 89(5), May 2009, pp. 1549–1552.
• Jamieson, Alexandra. Living Vegan For Dummies, John Wiley & Sons, 2009.
• Jurek, Scott with Friedman, Scott. Eat and Run: My Unlikely Journey to Ultramarathon Greatness, Houghton Mifflin Harcourt, 2012.
• Mangels, Reed; Messina, Virginia; and Messina, Mark. The Dietitian's Guide to Vegetarian Diets, Jones & Bartlett Learning, 2011.
• Mangels, Reed. The Everything Vegan Pregnancy Book, Adams Media, 2011.
• Mangels, Reed. "Pregnancy and the Vegan Diet", Vegetarian Resource Group, 2006.
• Norris, Jack. Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet, Da Capo Lifelong Books, 2011.
• Reynolds, Gretchen. "Can Athletes Perform Well on a Vegan Diet?", The New York Times, 20 June 2012.
• Schinner, Mikoyo. Artisan Vegan Cheese, Book Publishing Co., 2012.
• Stone, Gene (ed.). Forks Over Knives: The Plant-Based Way to Health, The Experiment, 2011.
• Wasserman, Debra and Mangels, Reed (eds.). Vegan Handbook, Vegetarian Resource Group, 2010.

General

• Francione, Gary L. & Charlton, Anna. Eat Like You Care, Exempla Press, 2011.
• Conway, Gordon. One Billion Hungry: Can We Feed the World?, Cornell University Press, 2012.
• Rudy, Kathy. Loving Animals: Toward a New Animal Advocacy, University of Minnesota Press, 2011.
• Safran Foer, Jonathan. Eating Animals, Hamish Hamilton, 2010.
• Parker-Pope, Tara. "How to Go Vegan", The New York Times, 14 January 2013.
• Pollan, Michael. "An Animal's Place", The New York Times Magazine, 10 November 2002.
• Steiner, Gary. "Animal, Vegetable, Miserable", The New York Times, 21 November 2009.

Films

• Earthlings, 2005.
• Food, Inc. 2008.
• Forks over Knives, 2011.
• Speciesism: The Movie, 2012.
• Vegucated, 2011.
• Peaceable Kingdom: The Journey Home, 2012
• Cowspiracy, 2014

Early vegan/vegetarian texts (chronological)

• Riston, Joseph. An Essay on Abstinence from Animal Food, as a Moral Duty, Wilks and Taylor, 1802.
• Kingsford, Anna. The Perfect Way in Diet, Kegan Paul, Trench & Co., 1881.
• Shelley, Percy Bysshe. A Vindication of Natural Diet, F. Pitman, 1884.
• Salt, Henry Stephens. A Plea for Vegetarianism, Vegetarian Society, 1886.
• Williams, Howard. The Ethics of Diet, Swan Sonnenschein & Co., 1896.
• Wheldon, Rupert H. No Animal Food, Health Culture Co., 1910 (first known vegan cookbook).