At mybacs, we have been focused on nutrition since day one, considering various dietary approaches. Today, we want to give you a brief, informative overview of the veganism model. Are you thinking about switching to a vegan diet or already doing so but haven’t really explored nutrients in general yet? Then please read the article to the end; an important note awaits you in the last section!
1. Basics of a Vegan Diet
The vegan diet model has gained significant popularity in recent years and has come more into focus in scientific research and the media. Unlike vegetarianism, which excludes meat, veganism means abstaining from all animal products, such as eggs and milk. Compared to 2016, the proportion of vegans in Germany has increased by 41%. In 2020, the number of people living vegan in Germany was 1.13 million.
2. Impact on Economy and Society
This increase is also noticeable in the economy: the global market value for plant-based foods now amounts to 36 billion US dollars, with no end to growth in sight. In Germany, the avoidance of animal foods is motivated not only by general animal welfare but especially by the desire to contribute to ecological sustainability. On average, a German produces eleven tons of greenhouse gases like CO2 per capita per year. With a vegan diet, this value reduces to nine tons per year, as the climate footprint of producing plant-based foods is lower than that of animal products.
3. What Effect Does a Vegan Diet Have on My Health?
Another reason many people give is that they want to do something good for their health and overall well-being. But what positive impact does a vegan diet actually have on our health? Scientific studies show that a purely plant-based diet can have positive effects on our health, especially on variables like blood pressure or body weight. Additionally, a vegan diet is rich in fiber, antioxidants, magnesium, and a variety of vitamins. A vegan diet helps support gut bacteria with natural nutrients, leading to a stronger positive effect on their function. Consequently, the risk of metabolic diseases can be reduced. Furthermore, a healthy gut microbiome reduces the risk of inflammatory diseases and autoimmune disorders. Findings suggest that a plant-based diet may be associated with a lower incidence of cardiovascular diseases and cancers. High consumption of red meat as well as sugar- and salt-rich foods can increase the risk of disease. The vitamins and fiber found in fruits and vegetables support the immune system, enabling it to counteract the development of cancer.
Nevertheless, the vegan diet pattern also has its limits. This dietary trend is a privilege, as it is associated with high financial costs. Vegan (meat substitute) foods are usually organic and sustainably produced and therefore often more expensive to buy than conventional foods like dairy and meat products. However, the growing market is slowly improving this.
4. Nutrients to Watch When Following a Vegan Diet
What should be kept in mind with a vegan diet is balancing important nutrients due to the elimination of all animal-derived foods. Temporary nutrient deficiencies, such as iron or vitamin D, can occur. These often manifest as fatigue and lack of energy. To prevent this, one can supplement with high-quality dietary supplements to maintain these nutrients.
The diet is one of the strongest influencing factors on a healthy gut. Most studies prove that a plant-based diet offers the best conditions for a healthy microbiome. We recommend that anyone considering a vegan diet first thoroughly engage with the topic and get an overview of the essential nutrients that need to be obtained from new sources.
