How and why vegan?

   Sometimes the thought of going vegan flat out scares people. It seems unusual, impractical, and exotic, but not in a good way.  In reality, you eat vegan food every day of your life without realizing it. People go vegan for primarily three reasons: for the environment, to reduce animal suffering, and for health reasons. In regards to the environment, meat consumption can result in deforestation and endangered species, pollution from animal waste, and depletes resources.  Veganism is a lifestyle for people who are environmentally aware and take an interest in preserving the environment. Further information about the impacts of eating animal products on the environment will be discussed. When it comes to reducing animal suffering, it should be known that the egg and dairy industries have an enormous impact on chickens, cows, and hens.  Common sense says that it is wrong to kill. So why are we letting factory farms do the dirty deed for us and then we consume the leftovers? Many people go vegan because they decide that it goes against their morals to consume animal products and byproducts when it contributes to such pain and suffering. As for the health aspect of veganism, many people also go vegan because they want to improve their health. By default, it’s nearly impossible to eat high cholesterol foods on a vegan lifestyle.  Contrary to the popular belief that vegans don’t get enough protein, it is very easy to get the necessary protein. If one eats a varied, plant based diet, they can generally avoid most health problems and deficiencies. As a whole, veganism positively impacts the environment, the animals, and your health.
    To start out, what is a vegan? By definition, veganism is a lifestyle void of all animal products and byproducts, A vegan is someone who does not consume meat, dairy, fish, eggs, or honey. Veganism is considered a way of life, not just a way of eating. Animal exploitation, in any form, is strictly not included (as well as clothing and cosmetics that are made with animal products or tested on animals).
    A recent report by the Environmental Working Group, which did a full cycle analysis on all types of meat, ranked lamb the worst in terms of greenhouse gas emissions. Beef came in second, with cheese coming in third (not technically meat, of course), followed by pork and farmed salmon. These meats have the worst overall environmental impact, using up the most resources. As well as producing greenhouse gas emissions, meat consumption also is an inefficient way to feed people, in a hungry world with a growing population. Meat takes up as much as ten times the input - depending on the type of animals and the conditions in which they’re raised - per unit of food as do fruits and vegetables, and consumes and outsized amount of energy. Overall, “Farmed animals in the United States produce 130 times as much waste as the human population. And in a world of increasing water shortage, livestock accounts “for over 8% of global human water use”. It is inefficient to grow grains and other feed crops for animals—only a fraction of what we feed them is actually turned into flesh that humans can eat. The vast majority is used by the animal to live and grow. The highly respected Worldwatch Institute says, “In a world where an estimated one in every six people goes hungry each day, the politics of meat consumption are increasingly heated, since meat production is an inefficient use of grain—the grain is used more efficiently when consumed directly by humans. Continued growth in meat output is dependent on feeding grain to animals, creating competition for grain between affluent meat-eaters and the world’s poor.” As well as factory farms being inefficient to feeding the population, factory farms and feedlots produce a staggering amount of feces that pollutes both the water and the air. Stored in massive lagoons, the manure seeps into nearby rivers and streams, killing fish and ruining the quality of the water. The feces also emit harmful chemicals and microorganisms into the air. Numerous studies and governmental reports have shown higher rates of miscarriages, respiratory problems, and neurological diseases among people who live near factory farms.
       “It costs so little to go vegan. It costs animals so much if we don’t.” -Garry L. Francione. Many people are becoming more aware of the suffering that animals go through.  Modern high-pressure agriculture commonly keeps cows, calves, pigs, chickens, turkeys, ducks, and other animals in overcrowded stalls, cages, crates, or sheds where they are often unable to turn around or take even a single step for their entire lives. Deprived of veterinary care, exercise, sunlight, and even the feel of grass beneath their feet, these living, breathing, thinking, feeling beings, whose senses are so much like our own, suffer and die at the rate of millions per day just so that we can have burgers, patties, nuggets, and hot dogs. Deciding what we will eat means choosing between the horrors of factory farming and respect for animals. Pigs, cows, and chickens are individuals with feelings. They experience love, happiness, loneliness, and fear, just as dogs, cats, and people do. More than 25 billion animals are killed by the meat industry each year - in ways that would horrify any compassionate person. The average American meat-eater is responsible for the abuse and death of about 90 animals per year. Another form of suffering is the dairy industry. Cows suffer on dairy farms. Cows produce milk for the same reason that humans do—to nourish their young—but calves on dairy farms are taken away from their mothers when they are just 1 day old. They are fed milk replacers (including cattle blood) so that their mothers’ milk can be sold to humans. That being said, calves experience a tremendous amount of trauma when being separated from their mother. The industries don’t care about these animals, they only care about business and making money. We don’t eat our pet dogs and pet cats, so why eat an innocent pig, cow, chicken, etc.? A logical person would draw the connection and realize that no animal is better than another and that they all have the equal right to live. They want to live just as badly as any other person would. Why ignore their simple wish to live and take an innocent life? Many people think that vegans are “weird” because they’re so compassionate towards animals. As children, we’re taught to love animals and take care of them. We’re taught to love our pets and the story books that we read have all kinds of animals in them. These animals teach us life lessons. Yet, when we are older, we are passively taught to be cold towards animals and turn our backs when they are suffering. We don’t start salivating when we look at our pet cats or dogs, do we? Humans are not obligate carnivores. People label vegans as “weird” and “extreme.” What is so extreme about eating fruits, vegetables, nuts, seeds, whole grains, and legumes? It’s much more extreme to slit the throat of a poor animal who only wants to live and slaughter it all for one meal that probably lasts under 20 minutes. So many lives, in exchange for a meal. That’s not extreme?
    Some people decide to go vegan because they are interested in good health. A common misconception that people have about vegans is that they don’t get enough protein. The US Department of Agriculture’s Recommended Daily Allowance for protein is 0.7 grams per kilogram body weight per day for adults older than 19 years of age. For an average 130-pound female, that means 47 grams of protein per day. For a 170-pound male, 62 grams is recommended. Many people are consuming approximately 20 to 30 percent of their calories from protein, which equals 90 to 135 grams of protein on an 1,800-calorie diet (typical female intake) and 125 to 188 grams of protein on a 2,500-calorie diet (average male intake). This is equivalent to two to three times more than the USDA recommendations. Much of this excess protein comes from animal sources, which may be particularly damaging. Excess protein taxes the kidneys, contributes to gout, and is associated with an increased risk for many chronic diseases.     This means that we need about 10% of our calories from protein. Just because protein is critical and necessary, does not mean that it is better. It is also possible to get all the amino acids from a plant based diet. By eating a variety and eating a full array of colorful foods, you will automatically be giving your body all the vitamins and minerals that it needs.
    The three main reasons that people go vegan are: to help the environment, to lessen animal suffering, and to improve one’s health. Factory farming uses up many resources that we could be using to feed the poor. Animals are sentient beings who do not want to be brutally killed. Studies have shown that they have the same emotions that humans do. A vegan lifestyle can improve one’s health by lessening the chances of catching many types of diseases and illnesses. If done properly, a healthy vegan will get all the protein and other nutrients that they need. Protein is important, however it is not the only nutrient on the face of the earth. All the other nutrients are just as important and can easily be found in plant based foods. Veganism is a compassionate, healthy, and environmentally friendly lifestyle - not just a “way of eating.”

   
   
 *Books I recommend about veganism:*
-Main Street Vegan - Victoria Moran
-Forks Over Knives - Lee Fulkerson
-The China Study - T. Colin Campbell
-Eating Animals -Jonathan Safran Foer
-Eat to Live - Joel Fuhrman
-The Starch Solution - John McDougall
*Documentaries/Videos*:
-Earthlings: https://www.youtube.com/watch?v=qCRspwfKHmI
-Meet Your Meat: https://www.youtube.com/watch?v=32IDVdgmzKA
-Why Honey is Not Vegan: https://www.youtube.com/watch?v=N—4wLVUdNg
-From Excuse-itarian to Vegan: https://www.youtube.com/watch?v=xWD1Zze5Qo4

*Average vegan food shopping list:*
(Feel free to buy vegan things that aren’t on this list. This is just a list of the basic vegan staple foods).

Grains/Starches:
-Oatmeal
-Potatoes (generally very cheap)
-Winter squash
-Pumpkin
-Corn
-Rice
-Quinoa
-Millet
-Ezekiel bread
-Arrowhead Mills flake cereals
-Pita Bread (check for eggs/milk/enzymes/l-cysteine added)
-Whole wheat flour/barley flour/oat flour, etc (for cooking/baking)
-Pasta (I love rice pasta)

Proteins:
-Canned beans (those are the easiest in my opinion)
-Kale, spinach, arugula, broccoli, bok choy
-Nuts/seeds
-Nut butters (homemade is cheapest)
-Tofu
-Soy “yogurt”
-Edamame
-Soy nuts
-Almond/soy/rice/hemp milk
-Tempeh
-Tofurky
-Veggie Burgers
-Peas/corn

Healthy Dietary Fats:
-Avocado
-Coconut “meat” or coconut butter/oil
-Nuts/seeds/nut butters
-Daiya vegan cheese substitute
-Tofutti vegan cream cheese substitute
-Earth Balance Spread

Affordable Produce:
-Bananas (usually cheap and good to buy in bulk)
-Frozen fruit
-Frozen vegetables
-Salad greens
-On sale/bought in bulk/in season produce
-Fruit juices
-Bag of oranges
-Bag of carrots
-Dark leafy greens
-Bag of apples
-Dried fruit (if on sale or is a good price)
-Avocados

Optional Treats/Additions:
-Store bought kale chips
-Egg replacer
-Vegan whipped cream
-Exotic fruits/vegetables
-Vegan dark chocolate
-Vegan popcorn
-Vegan salad dressings
-Stacy’s pita chips
-Vegan “meat” balls
-Fancy or raw nut/seed butters
-Nutritional yeast
-Spices
-Herbs
-So Delicious brand vegan ice cream