On Veganism: Better or Bunk?

 As our world spirals into a climate catastrophe, more and more of us are wondering if we can do anything about it (ignoring the incomprehensible amounts of pollution megacorporations dump into the environment). Veganism has become a popular option to personally cut back on environmentally taxing products, and advocates claim that veganism is also morally superior and beneficial for human health. Many of us, however, are not convinced. Doctors in particular argue that a vegan diet lacks essential bioavailable nutrients and may not be suitable for everyone. Before I insert my own experiences and opinions, let’s look at both sides of this debate.

Veganism was primarily founded on moral grounds. The main claim is that veganism reduces animal suffering and exploitation. Animals raised for food often endure inhumane conditions in factory farms and slaughterhouses, which they deem unethical. Prominent vegan author and animal rights activist Peter Singer argues in his book "Animal Liberation" that sentient beings deserve moral consideration, and a vegan lifestyle aligns with this ethical stance. Vegan accounts online love to ask the question, “Would you eat animals we don’t mass produce for food, such as cats and dogs? Imagine your pet being eaten!” They attach veganism to a moral high ground, as they don’t imagine that vegan practices harm animals in any meaningful capacity, but we’ll come back to this later.

Veganism is also praised by environmentalists for its potential to reduce greenhouse gas emissions, deforestation, and water consumption associated with animal agriculture. A report published by the Worldwatch Institute states that livestock farming accounts for around 51% of global greenhouse gas emissions, which is very significant. Logically, if we cut out animal products, we could cut back on 51% of emissions, right? Again, let’s come back to this.

Furthermore, vegans often emphasize the potential health benefits of a well-balanced plant-based diet. Numerous studies have linked vegan diets to lower risks of heart disease, obesity, and certain types of cancer. The American Dietetic Association and the British Dietetic Association both assert that well-planned vegan diets can provide all necessary nutrients for individuals of all life stages, with the help of a trained professional.

Those are the claims made by pro-veganists, but what about the critics? Opponents express concerns about potential nutrient deficiencies in a solely plant-based diet. Vitamin B12, omega-3 fatty acids, iron, and calcium are very difficult to obtain in a plant-based diet, even with supplementation. A review published in the Journal of the American College of Nutrition suggests that some vegans may be at risk of these deficiencies if not adequately informed and careful in planning their diet. As well as this, plant forms of these nutrients are not as bioavailable as animal sources, so far less is absorbed by the body, even in “equal” amounts of either source (100mg of vitamin b12 from nutritional yeast is harder for the body to use than that same amount of b12 from chicken, seafood or otherwise). This means that vegans may believe they are getting enough vitamins, but in reality their body has digested maybe 20% or less of what they consumed from food.

Some anti-vegan arguments stem from cultural and lifestyle differences. Critics assert that veganism may not be feasible or practical in all regions, especially in places where traditional diets rely heavily on animal products for sustenance. Additionally, some individuals find it challenging to adopt a vegan lifestyle due to personal preferences, social pressures, or lack of access to a diverse range of plant-based foods. In many places, plant matter does not grow as readily due to harsh temperatures and infertile soil. To expect people in these regions to overcome environmental hardships is unrealistic. The Inuit, for example, eat seals almost exclusively in some areas. The harsh temperatures means that they cannot consume plants consistently, and must obtain all of their nutrients from these seals. The fascinating part is that they can, even vitamin C! The seals contain all of these nutrients from their own diets. By consuming the entire animal, the Inuits can get all that they need from just a single animal source!

Finally, opponents of veganism argue that if the entire population were to shift to a vegan diet, it could have unintended consequences for agricultural industries and rural communities that rely on animal farming. Switching to plants-only would be a long and arduous process for the food production industry, and doing it effectively would take decades of work. Also, the animals that currently exist in the system cannot simply be released into the wild. What would we do with these animals, purely born to become a source of food? These critics advocate for more sustainable and ethical practices within animal agriculture rather than complete abandonment of animal products.

The “better for the environment” claim falls apart as well when we look at some of the most popular plant products and their agricultural tolls. Corn requires a high level of fertilizer usage in its widespread monocropping, spinach requires the usage of synthetic pesticides in non-organic farming, Avocados are quite bad in terms of extensive land and water usage, and soybeans also need a lot of land. These crops are high in demand, yet our techniques for growing them are particularly wasteful. Corn in particular is grown in extreme excess due to corn subsidies founded in the 80s, so imagine just now much fertilizer and land is needed to grow it! Now, many of these corn crops are converted to corn oil, often used in processed foods. But hey, at least it’s vegan, right?

I can see how veganism could be a good choice for some, especially if you stick to the whole foods. However, I think there’s an issue here that goes overlooked- for those who are very active, vegan diets can be difficult to optimize. The most obvious reason is muscle-building purposes; to get enough protein to build substantial muscle on a hypertrophy program, one needs to consume about 1 gram of protein per pound of body weight. To get this amount of protein on a vegan diet, one needs to consume far more calories and fiber. Also, if you’re “bulking”, or trying to eat in a calorie surplus for muscle gain, getting the calories you need to maintain and build more lean tissue is very, very difficult. Even if you eat in a calorie surplus, many of these calories and nutrients will not be digested due to the extreme fiber content. Long story short, the vegan diet is not an efficient way to get good bioavailable nutrients and protein by any stretch.

Now for personal experiences. Although I’ve never been completely vegan, I have tried living on primarily plant-based foods, using lean means for protein purposes only (there isn’t an easy way to get seitan and other soy proteins on a college campus…). When I tried to swap out meat for plant-based foods, I really struggled to get enough protein and calories. When I was able to reach my own protein goal, I felt extremely bloated trying to get this protein in cheap tofu and other mildly questionable dining hall supplies. On top of this, I felt fatigued far more often on plants, and I appeared more pale. Despite eating large amounts of spinach and other iron-containing plants, I developed an iron deficiency. My already low blood pressure became hypotensive, and I nearly fainted when standing up sometimes. The worst part of all this? I missed animal products. It felt depriving, avoiding foods that I knew were healthy in the name of “being good to animals”. During this time, I was also eating a lot of almonds, which are NOTORIOUS for being terrible for the environment. They take gallons of water to produce a handful of the stuff. After learning this, I realized that no way of living completely eliminates suffering from the world, so there’s no reason to torture yourself that isn’t feasible for your culture, lifestyle or goals.

The debate over veganism continues, and it won’t end any time soon. Both sides have valid arguments, and there is no perfect answer to the problem of climate change. As with any dietary choice, it is essential for individuals to research and consider their personal needs and circumstances when deciding whether veganism is a suitable option for them. It is not reasonable to expect people of different cultures and economic backgrounds to switch to a more expensive, restrictive food system. These changes will need to be implemented over a long period of time; perhaps, in the future, we will all live meat-free.

CITATIONS

Vegan Advocates:

Peter Singer. "Animal Liberation." Harper Perennial, 2009.

Worldwatch Institute. "Livestock and Climate Change: What if the Key Actors in Climate Change Were Pigs, Chickens, and Cows?" Worldwatch Institute, 2009.

Tuso, P. J., et al. "Nutritional Update for Physicians: Plant-Based Diets." The Permanente Journal, 2013.

Anti-Vegan Arguments:

Pawlak, R., et al. "Vitamin B12 Status of Long-Term Vegetarians." Journal of the American College of Nutrition, 2013. Hamilton, S., et al.

"Could We All Be Vegan? Investigating the Environmental Impacts of a Vegan Diet." Climatic Change, 2019.

Korsgaard, C. M. "Fellow Creatures: Our Obligations to the Other Animals." Oxford University Press, 2019.

“Growing corn is a major contributor to air pollution, study finds.” NPR, 2019.

“The Surprisingly Big Carbon Shadow Cast By Slender Asparagus.” National Geographic, 2019.