Vegan Diet is Good for Both Health and the Environment

November 1st is commemorated as World Vegan Day, and the goal is to raise awareness about vegan nutrition. Interest in veganism, a dietary model that involves excluding any food derived from animals, has been steadily growing in recent years. Vegan and vegetarian diets are not just lifestyle choices; they have also become indicators of ethical, ecological, and health-based awareness. Comments on vegan nutrition Dr. Lecturer Melike Şeyma Deniz from the Department of Nutrition and Dietetics at İstinye University, evaluated the contributions of these nutritional models to health and the environment and issued important warnings.

It's Also Critical to the Future of the Planet

Dr. Deniz stated that scientific studies conducted in recent years have highlighted the multifaceted benefits of a plant-based diet, saying:

“A plant-based diet is valuable not only for individual health but also for the sustainability of the planet, as this eating pattern reduces disease risks and minimizes environmental impacts.”

It is important to use supplements to address inadequate nutritional intake.

Individuals who limit animal-based foods but have varying levels of consumption preferences are called vegetarians. Those who consume dairy products are called lacto-vegetarians, those who consume eggs are called ovo-vegetarians, those who consume both are called lacto-ovo-vegetarians, and those who consume fish are called pesco-vegetarians. Individuals who consume no animal products at all embrace a vegan diet. Dr. Deniz emphasized the importance of careful planning of a vegan diet, adding:

Vegan diets can be adequate and balanced when planned correctly. However, there is a risk of inadequate intake of certain nutrients, such as vitamins B12 and D, calcium, iodine, zinc, selenium, and protein. Therefore, it is important to seek professional support and use supplements if necessary.

Vegan Diet is Good for Heart Health

Research shows that a vegan diet reduces the risk of coronary heart disease, type 2 diabetes, hypertension, some types of cancer, and obesity. Dr. Deniz stated that this is directly related to the composition of the diet, making the following assessment:

A plant-based diet is rich in fiber, antioxidants, and phytochemicals, while low in saturated fat. This is an important factor in reducing disease risk. It also strengthens the gut microbiota and contributes to skin health by reducing inflammation.

It Also Contributes to Sustainability

Scientific data shows that vegan, vegetarian, and Mediterranean diets are the most advantageous in terms of environmental sustainability. These diets require fewer greenhouse gas emissions, less water consumption, and less land use. Dr. Deniz gave the following example on this topic:

"While it takes approximately 332 litres of water to produce one kilogram of vegetables, it takes 15.415 litres to produce one kilogram of beef. This difference clearly highlights the impact a plant-based diet has on the planet."

'Meatless Monday' Could Make a Big Difference

Dr. Deniz emphasized that the “Meatless Monday” movement is an accessible start for everyone, and continued:

"Even if you're not vegan or vegetarian, going meat-free one day a week makes a meaningful contribution to both your body and the planet. By choosing vegetables and legumes for your meals on Monday, you can support your health while also making a positive impact on the environment."

A Plant-Based Future Is Possible

In light of all this data, it appears that a plant-based diet isn't just a trend; it's the key to a healthier and more sustainable future, both individually and societally. Dr. Deniz concluded by saying, "Reducing meat consumption and switching to a diet rich in vegetables, fruits, whole grains, and legumes is one of the most effective ways to protect our health and respect our planet."

Source: HORECA TREND and İstinye University Department of Nutrition and Dietetics