The Definition of a Vegan Diet
While the term "vegetarian" encompasses a range of dietary patterns, from those who only exclude red meat to those who consume eggs and dairy (lacto-ovo-vegetarians), the answer to the question, "What is a vegetarian that doesn't eat dairy called?" is a vegan. A vegan diet is the strictest form of vegetarianism, eliminating all animal products and byproducts, including meat, poultry, fish, eggs, dairy, and typically honey. Beyond diet, many people who adopt veganism extend this philosophy to other areas of their life, avoiding animal-derived materials such as leather, wool, and silk, and opposing animal testing. The reasons for adopting a vegan diet are varied, often including ethical concerns for animal welfare, health benefits, and environmental sustainability.
The Origins of Modern Veganism
The formal vegan movement is relatively young, with its origins tracing back to the UK in 1944. Dissatisfied with the existing Vegetarian Society, Donald Watson and a small group of fellow non-dairy vegetarians created a new term to define their lifestyle. They chose 'vegan' by combining the first three and last two letters of 'vegetarian' to signify the "beginning and end of vegetarian". This established a distinct identity for those who abstained from all animal-derived products. However, the practice of avoiding animal products dates back much further, with evidence from ancient India and Greece where philosophers and religious groups promoted non-violence towards all living beings.
Key Nutritional Considerations for a Vegan Diet
A well-planned vegan diet can provide all the necessary nutrients for a healthy life, from childhood through adulthood and pregnancy. However, because it is more restrictive than other diets, it requires careful planning to ensure adequate intake of certain nutrients that are more readily available in animal products. The key areas of focus include:
- Vitamin B12: Found almost exclusively in animal products, vitamin B12 is essential for nerve function and red blood cell production. Vegans must obtain it from fortified foods (such as cereals, plant-based milks, and nutritional yeast) or supplements.
- Calcium: Critical for bone health, calcium intake must be monitored. Excellent plant-based sources include fortified plant milks and juices, tofu made with calcium sulfate, and dark leafy greens like kale and collard greens.
- Vitamin D: Helps the body absorb calcium. The body produces it when exposed to sunlight, but dietary sources are often limited. Vegans can use fortified plant milks and supplements to ensure sufficient intake.
- Iron: While iron is abundant in plant foods (non-heme iron), it is less easily absorbed than the heme iron found in meat. Combining iron-rich plant foods with vitamin C (e.g., lentils with lemon juice) can increase absorption.
- Omega-3 Fatty Acids: Important for cardiovascular health and brain function, the longer-chain omega-3s (EPA and DHA) are predominantly found in fatty fish. Vegans can get the precursor (ALA) from flaxseeds, chia seeds, and walnuts, but may need an algal oil supplement for EPA and DHA.
- Protein: Plant-based diets provide sufficient protein when a variety of sources are consumed. Common sources include legumes, nuts, seeds, and soy products like tofu and tempeh.
Health and Environmental Benefits of a Plant-Based Diet
Adopting a vegan diet can offer several health advantages. Studies show that a plant-based diet can lead to lower levels of total and saturated fat, reduced cholesterol, and higher fiber intake. This dietary pattern is also associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Additionally, plant-based eating often supports weight management by emphasizing nutrient-dense, high-fiber foods.
Beyond personal health, the environmental implications are significant. Animal agriculture is a major contributor to greenhouse gas emissions, land use, and water consumption. By contrast, a plant-based diet uses fewer resources and generates a lower carbon footprint. This transition towards a more sustainable food system is a core motivation for many vegans.
Common Dairy Substitutes and Plant-Based Protein Sources
Navigating a dairy-free lifestyle is easier than ever with the wide array of plant-based alternatives available. Here is a list of some common substitutes:
- Plant-Based Milks: A variety of options exist, including soy, oat, almond, coconut, and rice milk, each offering a different flavor and texture.
- Plant-Based Yogurts: Made from soy, coconut, or almond milk, these offer similar textures and probiotic benefits to traditional yogurt.
- Vegan Cheese: Products are now available that mimic the taste and texture of dairy cheese, made from nuts, soy, or starches.
- Plant-Based Butters and Spreads: These are typically made from a blend of vegetable oils.
For protein, a vegan diet offers a diverse palette of options:
- Legumes: Lentils, chickpeas, and beans are excellent sources of protein and fiber.
- Soy Products: Tofu, tempeh, and edamame are highly versatile and complete protein sources.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds pack a protein punch.
- Whole Grains: Quinoa and oats provide a good amount of protein in addition to carbohydrates.
- Seitan: A chewy meat substitute made from wheat gluten.
Nutritional Comparison of Milks
To illustrate the differences, here is a comparison of typical nutrient profiles for common milks per 250mL cup.
| Nutrient | Cow's Milk (Whole) | Soy Milk (Unsweetened) | Oat Milk (Unsweetened) | Almond Milk (Unsweetened) |
|---|---|---|---|---|
| Energy (kcal) | 149 | 80 | 120 | 39 |
| Protein (g) | 7.69 | 6.95 | 3 | 1.55 |
| Fat (g) | 7.93 | 3.91 | 5 | 2.88 |
| Saturated Fat (g) | 4.55 | 0.5 | 0.5 | 0.21 |
| Carbohydrate (g) | 11.71 | 4.23 | 16 | 1.52 |
| Calcium (mg) | 276 | 301 | 350 | 516 |
| Vitamin B12 (mcg) | 1.10 | 2.70 | 1.2 | 0 |
Conclusion
While a vegetarian that doesn't eat dairy is called a vegan, the diet is much more than just a list of avoided foods. It is a comprehensive plant-based lifestyle with significant nutritional, ethical, and environmental considerations. With proper planning and education, a vegan diet can be nutritionally adequate and provide a host of health benefits while reducing one's environmental footprint. Relying on fortified foods and supplements for key nutrients like B12, along with incorporating a wide variety of plant-based protein sources, is essential for a successful transition. The growing availability of dairy and meat alternatives has made this dietary pattern more accessible than ever, allowing individuals to make informed choices that align with their personal values and health goals.
Visit the Vegan Society to learn more about the vegan lifestyle
