The Rise of Veganism: a Healthier and Sustainable Future

Adopting vegan or plant-based diets has surged in popularity, driven by health, ethical, and environmental considerations. This shift has sparked an ongoing debate between vegans and those who adhere to a traditional Western diet, questioning whether veganism is a safe and healthy lifestyle choice. From my perspective, embracing a vegan or plant-based diet is not only feasible but also highly encouraged. Although a vegan diet completely excludes animal products, it is not difficult to maintain and can offer numerous benefits for both your health and your wallet.

Western Diets

The World Health Organization has identified the leading causes of health-related deaths in the United States as high blood pressure, high blood glucose, tobacco use, lack of physical activity, and obesity. With the exception of tobacco, all these conditions are closely linked to poor dietary and exercise practices. A Western diet typically emphasizes high intake of animal products and processed grains while deprioritizing the consumption of nuts, legumes, whole grains, vegetables, and fruits. Consequently, the American diet is often high in sodium, protein, saturated fats, and sugar, but low in essential vitamins, minerals, and antioxidants, leading to increased rates of obesity, cancer, and heart disease. In response to these alarming trends, more people are turning to vegan and plant-based diets, changing their approach to food by centering meals around plant proteins like legumes, nuts, and seeds, and giving more importance to vegetables, fruits, and grains.

Even government guidelines are evolving, as demonstrated by the My Plate initiative, which now prioritizes vegetables and fruits over proteins, reflecting a progressive shift from previous dietary recommendations. This transformation is not only about individual health but also about aligning with global efforts to improve public health outcomes. By embracing a plant-based diet, individuals are part of a larger movement that seeks to mitigate the health risks associated with traditional Western diets.

A Look Into Protein

According to the National Cancer Institute, Americans consume three times more meat than the global average. An average adult over the age of 19 should consume only 0.8 grams of protein per kilogram of body weight, which translates to about 54 grams of protein per day for a person weighing 150 pounds. However, many Americans consume three times this recommended amount. This excessive consumption correlates with increased risks of various cancers, such as stomach, pancreatic, and prostate cancers. A study by the National Institute of Health involving half a million participants found that red and processed meats significantly raise the chances of developing colorectal and lung cancer, as well as increasing the risk of death. This is partly because cooking meats can produce carcinogenic compounds like HCAs and PAHs. The American Cancer Society has stated that eating 50 grams of processed meat daily increases the risk of colorectal cancer by 18%, while consuming more than 18 ounces of red meat weekly can elevate this risk by 20%.

Beyond the risk of disease, animal proteins can also hinder recovery from illnesses. The Plant Powered Diet estimates that 70% of all antibiotics in the United States are administered to livestock. These antibiotics, along with steroids and hormones, promote rapid growth in animals and fend off disease. However, the antibiotics used in animals are often similar to those used in humans, such as penicillin and tetracycline. Through biomagnification, these antibiotics enter the human body when consuming animal products, potentially reducing the effectiveness of antibiotics in treating infections and other conditions. In contrast, individuals who follow a plant-based diet may experience better responses to antibiotic treatments, supported by healthier immune systems and improved gut health due to the high fiber content in plant-based foods. Probiotic foods like miso, tempeh, and kimchi further support digestive and immune health by introducing beneficial bacteria and yeasts into the gut.

Animal proteins also contribute to obesity. According to Ethical Veganism, meat-eaters are three times more likely to be obese than vegetarians and nine times more likely than vegans. On average, vegans weigh 10–20 pounds less than meat-eaters. Vegan diets promote higher metabolic rates, approximately 16% faster compared to meat-eaters, largely due to the fiber-rich plant proteins like nuts, seeds, and legumes. In contrast, animal proteins lack fiber, leading to larger portion sizes and overconsumption of calories without adequate nutrients. For example, a single serving of chicken wings can contain up to 1,800 calories, 50 grams of trans fat, and 100 grams of protein, while a serving of lentils has only 115 calories, 9 grams of protein, and no saturated fats, clearly making the latter a healthier choice. Despite the benefits of veganism and vegetarianism, it is possible to follow an unhealthy plant-based diet by consuming processed vegan foods. Therefore, reading ingredient and nutrition labels is crucial for maintaining a healthy lifestyle.

Veganism for Environmental Health

Animal agriculture is a massive industry in the United States, but it places immense strain on land, water, and air resources. An estimated 70 billion animals are raised and slaughtered annually for human consumption, requiring about 33% of all habitable land for livestock production. Approximately 70% of U.S. grain production is used to feed livestock, leading to inefficiencies in food production. For example, one acre of land can yield 20,000 apples, 30,000 carrots, or 40,000 potatoes, but only 250 cattle. Overgrazing by cattle also contributes to desertification in regions like the Midwest, turning fertile grasslands into barren deserts.

Additionally, the production of meat consumes enormous resources. According to EarthSave.org, producing one pound of beef requires 2,500 gallons of water, 12 pounds of grain, 35 pounds of topsoil, and energy equivalent to one gallon of gasoline. These resources could be used more efficiently to produce plant-based foods, feeding more people and reducing environmental impact. While the U.S. faces high obesity rates and abundant food supplies, it is essential to remember that over a billion people worldwide suffer from hunger. With growing populations and increasing food scarcity, shifting to a plant-based diet can help alleviate hunger, repurpose grazing land, reduce CO2 and methane emissions, improve water quality, and create a healthier planet.

Conclusion

In this essay, I have explored whether a vegan diet is the best choice for human health and the planet. While plant-based diets offer numerous health benefits, such as reduced risks of heart disease, cancer, and diabetes, other diets, like the Mediterranean diet, also promote health despite including meat. However, the lack of long-term studies on the direct health effects of veganism leaves some questions unanswered. Nevertheless, from an environmental and sustainability perspective, veganism emerges as the superior choice. The livestock industry consumes vast resources, threatening the planet's health and future food security. By choosing a plant-based diet, individuals can contribute to a more sustainable and equitable world. Each meal is an opportunity to make a positive impact, one bite at a time.

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