Health & Lifestyle FAQs
Is it healthy to be a vegan?
A healthy vegan diet is based on fruits, vegetables, legumes (pulses), whole grains, nuts, and seeds. When done properly:
It’s naturally low in saturated fat, and free from cholesterol, animal proteins, and hormones that are often linked to heart disease, diabetes, and certain cancers.
It can supply all essential nutrients needed at every stage of life — from pregnancy and breastfeeding to infancy, childhood, adolescence, adulthood, and even for athletes.
Major dietetic associations worldwide confirm that a well-planned vegan diet is safe and healthy long-term.
The key is balance and variety — eating a wide range of plant foods and being mindful of nutrients like vitamin B12, vitamin D, calcium, iron, omega-3, zinc, and iodine.
References:
- Academy of Nutrition and Dietetics (2025)
Position Paper: Vegetarian Dietary Patterns for Adults - Wang, Y. et al. (2023)
Associations between plant-based dietary patterns and risks of chronic diseases - Viroli, G. et al. (2023)
Exploring Benefits and Barriers of Plant-Based Diets
Isn’t being vegan too extreme?
Not at all. If kindness and non-violence are considered “extreme,” then what word could possibly describe the slaughter of billions of terrified animals, the destruction of ecosystems, and the harm caused to human health?
Veganism isn’t about extremism—it’s about making choices that align with compassion, sustainability, and justice. Choosing plant-based foods is a practical, everyday way to reduce suffering and environmental harm. Far from being radical, it’s a rational and deeply humane response to urgent global challenges.
What are the effects of a balanced vegan diet on human health?
Eating a balanced, whole-food vegan diet can be highly beneficial for overall health and wellbeing. Research shows that such a diet may help you live a longer, healthier life while greatly reducing the risk of major chronic conditions such as heart disease, stroke, certain types of cancer, obesity, and type 2 diabetes.
A well-planned vegan diet is naturally rich in fiber, antioxidants, vitamins, and minerals, while being low in saturated fat and cholesterol. These factors contribute to improved cardiovascular health, better weight management, and enhanced protection against inflammation and oxidative stress.
Today, an increasing number of nutritionists and health professionals recognize the evidence that overconsumption of animal products is linked to serious health risks, while plant-based diets can provide all the essential nutrients required at every stage of life.
👉 Want to learn more about the science behind vegan diets and health benefits? Click here to read more
References:
- Academy of Nutrition and Dietetics (2025)
Position Paper: Vegetarian Dietary Patterns for Adults
https://www.jandonline.org/article/S2212-2672(25)00042-5/fulltext - Wang, Y., et al. (2023)
Associations between plant-based dietary patterns and risks of chronic diseases
https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2 - Melina, V., Craig, W., Levin, S. (2016)
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
https://pubmed.ncbi.nlm.nih.gov/27886704/
Where do vegans get their protein?
Decades of marketing have convinced us that we constantly need more protein and that animal products are the best source. In reality, the opposite is true.
If you follow a varied vegan diet and eat enough calories, protein will never be something you need to worry about.
On average, men require about 55 grams of protein daily and women around 45 grams. Excellent plant-based sources include:
- Pulses: lentils, beans, chickpeas, peas, and soya
- Nuts and seeds
- Whole grains: wholemeal bread, wholewheat pasta, brown rice
To put it in perspective, just one large serving of cooked tofu can provide up to half of your daily protein needs!
References:
- U.S. Department of Agriculture (USDA) — Dietary Guidelines 2020–2025
https://www.dietaryguidelines.gov - Melina, V., Craig, W., Levin, S. (2016)
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
https://pubmed.ncbi.nlm.nih.gov/27886704/
Will I become anaemic if I stop eating meat?
No — giving up meat does not mean you will automatically become anaemic. A well-planned vegan diet can provide all the iron your body needs.
Iron is an essential mineral that plays a vital role in carrying oxygen around the body. It is a key component of haemoglobin in red blood cells and myoglobin in muscles, and it also forms part of many important enzymes and proteins that keep the body functioning properly.
How much iron do you need?
Men (18+ years): about 8 mg per day
Women (19–50 years): about 14 mg per day
Women (50+ years): about 8.7 mg per day
Women of reproductive age need more iron due to blood loss during menstruation. Those with heavy periods may be at greater risk of iron deficiency and sometimes require supplements — but this applies to all women, not just vegans.
You can easily meet your daily needs by including a variety of iron-rich plant foods, such as:
Whole grains: quinoa, wholemeal pasta, wholemeal bread
Fortified foods: breakfast cereals enriched with iron
Pulses: lentils, chickpeas, kidney beans, baked beans, tempeh (fermented soybeans), tofu, peas
Seeds: pumpkin seeds, sesame seeds, tahini (sesame paste)
Dried fruit: apricots, figs, raisins
Seaweed: nori and other edible sea vegetables
Dark leafy greens: kale, spinach, broccoli
The iron in plants (non-haem iron) is absorbed more effectively when eaten with vitamin C-rich foods. For example:
Lentils with tomato sauce
Tofu stir-fry with broccoli and peppers
Oatmeal with strawberries or kiwi
A balanced vegan diet can supply all the iron your body needs and help protect against anaemia. The key is to include a wide range of plant-based foods and combine them with vitamin C sources to maximize absorption.
References:
- Melina, V., Craig, W., Levin, S. (2016)
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
https://pubmed.ncbi.nlm.nih.gov/27886704/ - National Institutes of Health (NIH) — Office of Dietary Supplements (2024 update)
https://ods.od.nih.gov/factsheets/Iron-Consumer/ - Mariotti, F., Gardner, C.D. (2019)
Dietary Protein and Amino Acids in Vegetarian Diets — A Review
https://pubmed.ncbi.nlm.nih.gov/31690027/
Can eating meat cause cancer?
Yes, research indicates that eating certain types of meat can increase the risk of cancer. The World Health Organization (WHO) classifies processed meats—such as sausages, bacon, ham, and salami—as carcinogenic to humans (Group 1), meaning there is strong evidence that they can cause cancer, particularly colorectal cancer.
Red meats like beef, pork, and lamb are classified as probably carcinogenic (Group 2A), meaning there is some evidence linking high consumption to cancer risk. The risk is thought to increase with the amount and frequency of meat consumed.
Potential reasons include:
- Compounds formed during cooking, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can damage DNA.
- Nitrates and nitrites in processed meats that may form harmful compounds in the body.
- High saturated fat content in some meats, which is linked to inflammation and other cancer-promoting processes.
In contrast, a diet rich in whole plant foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—contains protective compounds like fiber, antioxidants, and phytochemicals that help reduce cancer risk.
👉 Want to learn more about the links between diet and cancer? Click here to read more
References:
- World Health Organization, International Agency for Research on Cancer (IARC, 2015)
Carcinogenicity of the consumption of red and processed meat
https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat - Bouvard, V., Loomis, D., Guyton, K.Z., et al. (2015)
Carcinogenicity of consumption of red and processed meat
https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/fulltext - World Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Diet, Nutrition, Physical Activity, and Cancer: a Global Perspective
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf
Can a healthy vegan diet help prevent or even reverse chronic diseases?
Yes. People who follow a well-planned vegan diet—rich in fruits, vegetables, whole grains, legumes, nuts, and seeds—often experience the greatest protection against many chronic health conditions. Studies show that a plant-based diet can significantly reduce the risk of:
- Obesity
- Heart disease and stroke
- Type 2 diabetes
- High blood pressure (hypertension)
- Metabolic syndrome
- Certain types of cancer
In fact, evidence suggests that adopting a healthy vegan diet can not only prevent but also help reverse some chronic diseases, improving overall health, energy levels, and longevity.
References:
- American Heart Association (AHA, 2023)
Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults
https://www.ahajournals.org/doi/10.1161/JAHA.119.012865 - American Diabetes Association (ADA, 2022)
Nutrition Therapy for Adults With Diabetes or Prediabetes
https://diabetesjournals.org/care/article/45/Supplement_1/S125/138915/Nutrition-Therapy-for-Adults-With-Diabetes-or - World Cancer Research Fund / American Institute for Cancer Research (WCRF/AICR, 2018)
Diet, Nutrition, Physical Activity, and Cancer: a Global Perspective
https://www.wcrf.org/wp-content/uploads/2024/11/Summary-of-Third-Expert-Report-2018.pdf - Ornish, D., et al. (2018)
Intensive Lifestyle Changes for Reversal of Coronary Heart Disease
https://pubmed.ncbi.nlm.nih.gov/9863851/
Will I get enough amino acids on a vegan diet?
Yes. A well-planned vegan diet can provide all the amino acids your body needs. Amino acids are the building blocks of protein, essential for the growth, repair, and maintenance of all body cells. They are classified into two types: essential amino acids, which the body cannot produce and must be obtained from food, and non-essential amino acids, which the body can make on its own. Adults need nine essential amino acids from their diet, along with twelve non-essential ones produced naturally.
Protein is found in all plant foods, and some of the best sources include:
- Legumes: lentils, beans, peas, chickpeas, soy products like tofu and tempeh
- Nuts and seeds: almonds, walnuts, pumpkin seeds, chia seeds
- Whole grains: quinoa, brown rice, oats, wholemeal bread
Eating a variety of plant foods throughout the day ensures that your body receives all the essential amino acids. There’s no need to combine different plant proteins at every meal, because the body maintains an amino acid ‘pool’ that stores and balances the different types you eat.
However, combining complementary proteins naturally occurs in many meals—for example, beans on toast. Beans are rich in lysine but low in methionine, while bread is rich in methionine but low in lysine. Eating them together provides a complete amino acid profile—though even if you eat them separately during the day, your body can still get everything it needs.
- References:
- Healthline (2020)
Vegan Complete Proteins: 13 Plant-Based Options
https://www.healthline.com/nutrition/complete-protein-for-vegans - Cleveland Clinic (2021)
Amino Acid: Benefits & Food Sources
https://my.clevelandclinic.org/health/articles/22243-amino-acids - Verywell Health (2022)
Incomplete Protein: Important Nutritional Value or Not a Concern?
https://www.verywellhealth.com/incomplete-protein-8612939 - Verywell Health (2022)
Incomplete Protein: Important Nutritional Value or Not a Concern?
https://www.verywellhealth.com/incomplete-protein-8612939
Do vegans need to worry about getting enough vitamin B12?
Vitamin B12 is essential for health, playing a key role in:
- Maintaining healthy nerve cells
- Supporting red blood cell production (in combination with folic acid)
- Boosting immune function
- Supporting mood and cognitive health
Vegans do need to ensure a regular intake of B12, because plant foods do not naturally contain sufficient amounts. The latest expert recommendations suggest 50 micrograms daily or 2,000 micrograms weekly.
Vitamin B12 is naturally produced by bacteria in soil and water. Historically, humans and farm animals obtained it from foods with natural bacterial contamination. However, modern food production is highly sanitized, meaning that natural sources are no longer reliable.
Animal products contain B12 only because farmed animals are supplemented, so relying on meat or dairy is not necessary. Vegans can safely meet their B12 needs by:
- Taking a B12 supplement regularly
- Consuming B12-fortified foods such as plant milks, breakfast cereals, and nutritional yeast
With proper supplementation, B12 deficiency is easily preventable and there is no need to worry about health risks associated with deficiency.
References:
- National Institutes of Health – Office of Dietary Supplements. (2025). Vitamin B₁₂ Fact Sheet for Health Professionals. U.S. Department of Health & Human Services.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). The Importance of Vitamin B₁₂ for Individuals Choosing a Plant-Based Diet. Nutrients, 14(7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Niklewicz, Agnieszka, Pawlak, Rachel, Płudowski, Paweł, et al. (2022). The Importance of Vitamin B₁₂ for Individuals Choosing a Plant-Based Diet. Nutrients, 14(7), 1389.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/ - Hannibal, Luciana, Warren, Martin J., Owen, P. Julian, et al. (2023). The Importance of Vitamin B₁₂ for Individuals Choosing Plant-Based Diets. European Journal of Nutrition.
https://pure.ulster.ac.uk/files/114592881/s00394_022_03025_4.pdf - The Vegan Society. (2025). Vitamin B₁₂. Retrieved from The Vegan Society.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12
Is dairy necessary for getting enough calcium on a plant-based diet?
No, dairy is not required to meet your calcium needs. A varied, plant-based diet can easily provide all the calcium your body requires. In fact, over 70% of the world’s population is lactose intolerant, meaning they cannot digest the sugar in cow’s milk—clearly showing that humans do not need dairy for healthy bones.
It’s also important to note that digesting cow’s milk produces acid in the body. To neutralize this acid, the body uses a calcium phosphate buffer, which often draws calcium from bones. This process can reduce the effective bioavailability of calcium in dairy, making it less efficient than commonly believed.
Calcium is crucial for more than just bones—99% of the body’s calcium is stored in bones, but it is also essential for:
Muscle function
Nerve transmission
Cellular signaling
Hormone production
Calcium works best when your body also has enough vitamin D, as insufficient vitamin D can limit calcium absorption, no matter how much calcium you consume.
Adults typically need around 700 mg of calcium per day. Excellent plant-based sources include:
Tofu (made with calcium sulphate)
Sesame seeds and tahini
Almonds
Kale and other dark leafy greens
Fortified plant-based milks and breakfast cereals
Dried figs
Tempeh (fermented soybeans)
Wholemeal bread
Baked beans
Butternut squash and oranges
With a well-planned vegan diet, it’s entirely possible to maintain strong bones and overall health without dairy.
References:
- Bickelmann, Franziska V.; Leitzmann, Michael F.; Keller, Markus; Baurecht, Hansjörg; Jochem, Carmen. (2022). Calcium intake in vegan and vegetarian diets: A systematic review and Meta-analysis. Critical Reviews in Food Science and Nutrition.
https://pubmed.ncbi.nlm.nih.gov/38054787 - Muleya, M.; et al. (2024). A comparison of the bioaccessible calcium supplies in 25 plant-based products. Science of The Total Environment.
https://www.sciencedirect.com/science/article/pii/S0963996923013431 - Torfadóttir, Jóhanna E.; et al. (2023). Calcium – a scoping review for Nordic Nutrition. Food & Nutrition Research.
https://foodandnutritionresearch.net/index.php/fnr/article/view/10303 - VeganHealth.org (Jack Norris, Registered Dietitian). Calcium recommendations for vegans.
https://veganhealth.org/calcium-part-2/ - Wikipedia – Vegan nutrition (Calcium section). (2025). Vegan nutrition – Wikipedia.
https://en.wikipedia.org/wiki/Vegan_nutrition
How can people following a plant-based diet get enough iodine?
Iodine is an essential mineral that plays a crucial role in your overall health. It is required for the production of thyroid hormones, which control how your body uses energy, supports metabolism, and regulates many bodily functions. Iodine is also vital for the development of the nervous system and cognitive abilities in infants and children. Adults generally need about 140 micrograms of iodine per day. With a well-planned, varied plant-based diet, most people can meet their iodine needs naturally.
The best plant-based sources of iodine include:
- Seaweed: arame, wakame, and nori are excellent sources and can be easily added to soups, stews, salads, or stir-fries. Seaweed provides a natural source of iodine, but it should be used in moderation. Avoid kelp, as it may contain very high levels of iodine, which could interfere with thyroid function.
- Iodised salt, which is a reliable and convenient way to ensure adequate iodine intake on a daily basis.
Other plant foods can also provide iodine, but the amount varies depending on the iodine content of the soil where they are grown. These include:
- Whole grains such as quinoa, oats, and whole wheat products
- Vegetables like green beans, courgettes, kale, spring greens, watercress
- Fruits like strawberries
- Organic potatoes with their skin intact
For most people following a plant-based diet, a combination of iodised salt, a variety of vegetables, and occasional seaweed is enough to maintain healthy iodine levels. Ensuring adequate iodine intake supports thyroid function, energy levels, and overall well-being, making it a critical nutrient to consider when planning any plant-based diet.
References:
- Nicol, Katie et al. (2024). Iodine and Plant-Based Diets: A Narrative Review and Calculation of Iodine Content. British Journal of Nutrition, 131(2), 265–275.
https://pubmed.ncbi.nlm.nih.gov/37622183/ - The Vegan Society (2025). Iodine.
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine - NIH – Office of Dietary Supplements (2024). Iodine Fact Sheet for Consumers.
https://ods.od.nih.gov/factsheets/Iodine-Consumer/ - Frontiers in Endocrinology (2025). Modern Challenges of Iodine Nutrition: Vegan and… by L. Croce et al.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1537208/full
Do I need to eat oily fish to get enough omega-3 fats on a plant-based diet?
No. You do not need to eat fish to get the omega-3 fats your body requires. A well-planned, plant-based diet can provide all the healthy fats necessary for optimal health. Omega-3 fatty acids are essential for brain development and function, maintaining a healthy nervous system, supporting cell membranes, regulating blood pressure, and assisting the immune system and the body’s inflammatory responses.
The main omega-3 fat in plant foods is alpha-linolenic acid (ALA). The body can convert ALA into the longer-chain omega-3s, EPA and DHA, which are the forms commonly found in fish. Although the conversion rate is relatively low, consuming a variety of ALA-rich foods ensures your body gets enough of these essential fats.
Excellent plant-based sources of ALA include:
- Ground flaxseeds and flaxseed oil
- Chia seeds
- Hemp seeds
- Soybean oil
- Rapeseed (canola) oil
- Walnuts
It’s a common misconception that fish is the only way to get omega-3s. In reality, fish do not produce omega-3s themselves; they obtain them by consuming algae in their diet. For those who want to make sure they get enough EPA and DHA directly, plant-based algae supplements are available. Not only supplements, but also whole algae foods such as spirulina, chlorella, and klamath can be eaten for DHA. These sources provide a direct supply of long-chain omega-3s suitable for anyone following a plant-based lifestyle.
By combining a varied diet with these sources, people on a plant-based diet can fully meet their omega-3 needs without consuming any fish.
References:
- British Dietetic Association (BDA) (2024). Omega-3s and Health.
https://www.bda.uk.com/resource/omega-3.html - Harvard T.H. Chan School of Public Health (2024). Omega-3 Fatty Acids: An Essential Contribution.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - Harvard T.H. Chan School of Public Health (2024). Omega-3 Fatty Acids: An Essential Contribution.
https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ - National Institutes of Health – Office of Dietary Supplements (2024). Omega-3 Fatty Acids Fact Sheet for Consumers.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Do people on a plant-based diet need supplements?
Yes, some supplements are essential for anyone following a plant-based diet, but most nutrients can be obtained from a varied diet.
Vitamin B12 is the most important supplement for people on a plant-based diet. Everyone needs a reliable source of B12, and relying solely on fortified foods may not provide enough. Experts recommend 50 micrograms daily or 2,000 micrograms weekly.
Vitamin D is another nutrient that may require supplementation, even in sunny countries like Uganda. Vitamin D is produced by the skin when exposed to sunlight, but many people—especially children—do not get enough. The recommended dose is 10 micrograms (400 IU) daily.
For all other nutrients, a well-planned plant-based diet should suffice. It’s important to include foods that naturally supply omega-3 fats (such as walnuts, flaxseed, and chia seeds), iodine (from seaweed or iodised salt), and zinc (from pumpkin seeds, legumes, and whole grains). These nutrients are important for everyone, regardless of diet, but paying attention to them is particularly relevant when following a plant-based lifestyle.
References:
- British Dietetic Association (BDA) (2024). Plant-Based Diets.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - National Institutes of Health – Office of Dietary Supplements (2024). Vitamin B12 Fact Sheet for Consumers.
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ - NHS UK (2024). Vitamin D.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Is a plant-based diet safe during pregnancy?
Yes, a thoughtfully planned plant-based diet can fully support a healthy pregnancy. During this period, your body’s nutrient needs increase to support both your health and your baby’s development, but plant-based foods can provide almost everything required when chosen carefully.
Key nutrients to focus on include vitamin B12 and vitamin D, which are not reliably obtained from plant foods alone and should be supplemented. Protein, iron, and calcium are also important for fetal growth and maternal wellbeing, while iodine, zinc, and omega-3 fats support brain and nervous system development.
Folate is particularly critical in early pregnancy. It helps form the neural tube, which develops into the brain and spinal cord, and supports overall cell growth. All women planning a pregnancy are advised to take 400 micrograms of folic acid daily before conception and during the first 12 weeks.
A plant-based approach can also reduce exposure to potentially harmful substances found in some animal products, such as heavy metals, hormones, and certain bacteria. By eating a variety of legumes, nuts, seeds, whole grains, vegetables, and fortified foods, and taking the recommended supplements, a plant-based diet can safely nourish both mother and baby throughout pregnancy.
References:
- British Dietetic Association (BDA) (2024). Pregnancy and Diet.
https://www.bda.uk.com/resource/pregnancy-diet.html - National Health Service (NHS UK) (2024). Vegetarian or Vegan and Pregnant.
https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/ - American College of Obstetricians and Gynecologists (ACOG) (2023). Nutrition During Pregnancy.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - Harvard T.H. Chan School of Public Health (2023). Vegan and Vegetarian Diets.
https://pubmed.ncbi.nlm.nih.gov/37450568/ - World Health Organization (WHO) (2023). Micronutrients During Pregnancy.
https://www.who.int/tools/elena/interventions/micronutrients-pregnancy
Can children grow up healthy on a plant-based diet?
Yes, children can thrive on a carefully planned plant-based diet. Childhood is a period of rapid growth and development, so nutrition is crucial. A balanced plant-based diet can provide all the essential nutrients, including healthy fats, plant-based protein, complex carbohydrates, vitamins, and minerals.
In fact, children following a plant-based diet often consume more fruits, vegetables, and whole grains than their peers, which helps ensure adequate intake of fiber, vitamins, and minerals important for growth, immunity, and long-term health.
Some nutrients require special attention: vitamin B12 should always be supplemented in a plant-based diet, and vitamin D supplementation is recommended for all children, regardless of diet. Other nutrients, such as iron, calcium, iodine, zinc, and omega-3 fats, can be obtained from a variety of plant foods, fortified products, and careful meal planning.
With the right guidance and a diverse diet, children on a plant-based diet can grow healthily, develop normally, and enjoy all the benefits of a nutrient-rich, plant-focused lifestyle.
References:
- British Dietetic Association (BDA) (2024). Children’s Diets: Vegetarian and Vegan.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html - Academy of Nutrition and Dietetics (2021, reaffirmed 2023). Position on Vegetarian Diets.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - Harvard T.H. Chan School of Public Health (2023). Plant-Based Diets for Children.
hsph.harvard.edu/topic/food-nutrition-diet/ - American Academy of Pediatrics (AAP) (2023). Plant-Based Diets in Children.
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Plant-Based-Diets.aspx
Is a plant-based diet suitable for athletes?
Absolutely. Athletes do not need to consume animal products to build muscle or achieve peak performance. Muscle growth depends on training stimulus, adequate protein, and overall nutrition—not eating meat. A well-planned plant-based diet provides all the nutrients needed for strength, endurance, and recovery.
Plant-based diets offer complex carbohydrates for sustained energy, a variety of plant proteins, essential vitamins and minerals, antioxidants, and fiber. They are naturally low in saturated fat and free from cholesterol, both of which are linked to heart disease, obesity, diabetes, and certain cancers.
One major advantage for athletes on a plant-based diet is faster recovery. Plant foods are rich in antioxidants, which help neutralize free radicals—unstable molecules that can cause muscle fatigue, impair performance, and slow recovery. By reducing oxidative stress, athletes can train more consistently and recover more effectively.
Professional athletes across sports are increasingly choosing plant-based diets. Even bodybuilders can thrive on plants alone by including diverse protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Since the 2019 Netflix documentary The Game Changers, awareness of the benefits of plant-based nutrition in sports has grown dramatically, showing that vegan athletes can achieve exceptional performance without compromising health or strength.
👉 Want to learn more about the benefits of a plant-based diet for athletes? Click here to read more
References:
- Academy of Nutrition and Dietetics (2021, reaffirmed 2023). Position on Vegetarian Diets.
https://www.eatrightpro.org/news-center/research-briefs/new-position-paper-on-vegetarian-and-vegan-diets - International Society of Sports Nutrition (ISSN) (2017). Position Stand: Vegetarian Diets in Sports and Exercise.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 - American College of Sports Medicine (ACSM) (2022). Nutrition and Athletic Performance.
https://pubmed.ncbi.nlm.nih.gov/26891166/ - Harvard T.H. Chan School of Public Health (2023). Plant-Based Diets and Sports Performance.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11635497/ - British Dietetic Association (BDA) (2024). Sports Nutrition and Vegan Diets.
https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
Can men safely eat soya?
Yes, men can safely include soy in their diet.
Soy contains natural plant compounds known as phytoestrogens, specifically isoflavones like genistein and daidzein. These compounds are structurally similar to human estrogen but are significantly weaker in their effects. Extensive clinical research has shown that neither soy foods nor isoflavone supplements affect circulating testosterone levels, estrogen levels, or adversely impact male reproductive hormones .
This misconception about soy affecting male hormones was debunked decades ago. In fact, dairy products contain thousands of times more estrogen than soy, which has phytoestrogen that isn’t “compatible” with animals. For instance, a study published in Fertility and Sterility found that soybean isoflavone exposure does not have feminizing effects on men .
Soy is also a highly nutritious food, providing complete protein with all essential amino acids, healthy fats, minerals like calcium and iron, B vitamins, and antioxidants. Regular consumption can support heart health, reduce cholesterol, and contribute to overall well-being .
References:
- Hamilton-Reeves JM, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010;94(3):997-1007. https://www.fertstert.org/article/S0015-0282(09)00966-2/fulltext
- Healthline. Is Soy Good or Bad for You? https://www.healthline.com/nutrition/soy-protein-good-or-bad
Can everyone can be plant-based, even if they have health issues?
Yes, most people can adopt a plant-based diet, even if they have certain health issues, but it requires thoughtful planning and, in some cases, guidance from a healthcare professional.
A well-structured plant-based diet can provide all the essential nutrients—protein, fibre, healthy fats, vitamins, and minerals—needed for good health. For individuals with conditions like diabetes, high blood pressure, or heart disease, switching to plant-based eating can offer additional benefits, such as better blood sugar control, improved heart health, and weight management.
However, people with specific nutrient deficiencies, digestive disorders, or chronic illnesses should consult a doctor or registered dietitian to ensure they get enough vitamin B12, vitamin D, iron, calcium, iodine, and omega-3 fats. With careful planning, a plant-based diet can be safe, nutritious, and supportive of overall health for almost everyone.
References:
- Harvard T.H. Chan School of Public Health. Vegetarian Diets.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian - Barnard ND, Levin SM, Trapp CB. Plant-based diets for diabetes prevention and management.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5466941/ - National Institutes of Health (NIH)
Plant-based diets and cardiovascular health
https://pubmed.ncbi.nlm.nih.gov/29496410/
What are the risks of consuming a plant-based diet?
Perhaps a more relevant question is: what are the risks of consuming a meat-based diet? Diets high in animal products can significantly increase the risk of chronic diseases such as heart disease, stroke, cancer, obesity, and diabetes.
Regardless of the type of diet you follow, it’s essential to get all the necessary nutrients to avoid deficiencies. The fact that many people use supplements highlights how challenging it can be to meet all nutrient needs through food alone.
A whole-food plant-based diet provides plenty of essential fiber, most vitamins and minerals, micronutrients, and phytonutrients—often more than other diets. However, some nutrients require extra attention, including vitamin B12 and omega-3 fatty acids, and to a lesser extent, iron and calcium. Protein intake is rarely a concern as long as you consume enough calories.
On a whole-food plant-based diet, vitamin B12 is the only nutrient that must be supplemented, either through fortified foods or supplements.
References:
- National Institutes of Health
Plant-based diets and cardiovascular health
https://pubmed.ncbi.nlm.nih.gov/29496410/ - Harvard T.H. Chan School of Public Health. Vegetarian Diets.
https://www.health.harvard.edu/nutrition/becoming-a-vegetarian
Vegan foods seem more expensive than non-vegan options. Can I afford to go vegan?
It’s true that some specialty vegan products, like plant-based burgers or dairy alternatives, can cost more than their conventional counterparts. However, these are not your only options. A vegan diet can be very affordable when based on staples like rice, beans, lentils, pasta, potatoes, and tofu, which are often cheaper than meat and dairy. Cooking at home instead of relying on prepared foods further reduces costs, and buying in bulk can save even more.
Moreover, cutting out meat and dairy frees up money that can be redirected toward fruits, vegetables, and other healthy staples. Think of it as an investment in your health: a plant-based diet can lower the risk of heart disease, diabetes, and other chronic illnesses, potentially saving you hundreds or even thousands of dollars in healthcare over time.
How do I deal with negative responses from meat-eating family and friends?
Adopting a plant-based lifestyle can sometimes bring friction with family or friends who don’t share the same views. It’s important to remember that negative reactions often come from misconceptions, defensiveness, or simple unfamiliarity—not from malice. Here are some ways to navigate these situations constructively:
Lead by example.
Show that eating plant-based can be enjoyable, healthy, and fulfilling. Sharing delicious meals or inviting loved ones to try new recipes is often more persuasive than debating.Stay calm and respectful.
Arguments rarely change minds. Responding with patience and kindness helps keep conversations open and prevents tension from escalating.Choose your battles.
Not every comment needs a reply. Sometimes it’s better to let remarks go and focus on positive interactions rather than turning every meal into a debate.Share information when appropriate.
If someone is genuinely curious, provide credible resources on health, environmental, or ethical benefits of plant-based living. Avoid overwhelming them with facts unless they ask.Acknowledge their perspective.
Respect that others may have cultural traditions, personal habits, or emotional connections to food. Understanding where they’re coming from can make conversations more empathetic.Find supportive communities.
Connect with like-minded people—online or offline—who share your values. Having support makes it easier to stay confident in your choices.Remember your “why.”
Whether your motivation is health, the environment, or animals, grounding yourself in your values can give you the strength to handle criticism gracefully.
Ultimately, dealing with negativity is less about convincing others and more about maintaining your own peace, integrity, and compassion. Over time, many people become more accepting once they see the positive impact your lifestyle has on your health and happiness.
Can I still eat out at restaurants?
Yes—you can definitely eat out while following a plant-based diet. Dining out is becoming easier than ever as more restaurants offer vegan options, but even in places without labeled choices, you can usually find or request something suitable. Here are some tips:
Look for vegan-friendly places.
Many restaurants now highlight vegan dishes on their menus, and entire chains and local spots are adding plant-based options.Check menus online first.
Most restaurants post menus online, so you can plan ahead and see what’s available or think of easy substitutions.Ask politely for modifications.
Chefs are often willing to swap out meat, cheese, or butter for plant-based alternatives or simply leave them off.Explore global cuisines.
Many world cuisines naturally include plant-based dishes—like Mediterranean falafel and hummus, Indian curries and dals, Mexican bean-based dishes, Middle Eastern lentil stews, Thai vegetable curries, and more.Don’t be afraid to call ahead.
A quick phone call can help you confirm vegan-friendly options and make your dining experience smoother.Share your experience.
If you find a great vegan option, let the staff know you appreciate it—restaurants take note when customers ask for and enjoy plant-based meals.
Eating out on a plant-based diet isn’t about restriction—it’s an opportunity to try new flavors, discover creative dishes, and show restaurants that there’s growing demand for compassionate, sustainable food.
What should I do when friends make fun of my vegan lifestyle?
It can feel hurtful when people make jokes about your choices, but remember that mockery often comes from discomfort or lack of understanding—not from anything wrong with you. Your lifestyle is based on compassion, health, and sustainability, and that’s something to be proud of.
The best approach is to stay calm and avoid reacting defensively. Sometimes, a lighthearted response or simply changing the subject can defuse the situation. Other times, it may help to explain—without preaching—why being vegan matters to you. If someone is genuinely curious, share information. If they’re only trying to provoke you, it’s perfectly okay to disengage.
Surround yourself with supportive people who respect your choices, whether or not they share them. Over time, your consistency and kindness will often speak louder than words, and many people who once joked may become more open to learning from you.
Planet and People FAQs
What is wrong with eating dairy?
Many people don’t realise that the dairy industry and the meat industry are deeply interconnected — essentially, they are two sides of the same coin. Cows don’t produce milk forever; once their milk production declines, they are typically slaughtered for beef. Likewise, male calves born into the dairy industry are often considered “waste products” since they cannot produce milk, and many are killed for veal or low-quality beef. So, by purchasing dairy, consumers are also directly supporting the meat industry.
From an environmental perspective, dairy production is highly resource-intensive. It requires vast amounts of land for grazing and growing animal feed, as well as enormous quantities of water — far more than is needed to produce plant-based alternatives. Methane emissions from dairy cows also contribute significantly to climate change, making the dairy sector a major player in greenhouse gas emissions.
There are also ethical concerns. Cows are repeatedly impregnated to keep milk production going, and calves are separated from their mothers soon after birth, which causes distress to both. Many consumers are unaware of this cycle of exploitation that underpins dairy production.
Put simply: supporting dairy means supporting the meat industry, contributing to environmental damage, and perpetuating animal suffering — all while there are sustainable, healthier, and kinder plant-based alternatives readily available.
References:
- Food and Agriculture Organization of the United Nations. (2006). Livestock’s Long Shadow: Environmental Issues and Options. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/4/a0701e/a0701e00.htm - United Nations Environment Programme. (2019). Food and Climate Change: Healthy Diets for a Healthy Planet. Nairobi: United Nations Environment Programme.
https://www.un.org/en/climatechange/science/climate-issues/food - Academy of Nutrition and Dietetics. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980.
https://pubmed.ncbi.nlm.nih.gov/27886704/
Aren't plant-based milks bad for the environment?
See here for the full resource
https://www.bbc.com/news/science-environment-46654042
No. While the environmental impact varies between types of plant-based milk, they are all far more sustainable than dairy. For example, almond milk has been criticised for its water use, yet it still requires significantly less water, land, and produces fewer emissions than cow’s milk. Options like oat, soy, and hemp milk are among the most eco-friendly choices, making plant-based milks a better option for the planet overall.
Doesn’t a plant-based diet negatively impact the planet too?
It’s a common misconception that a vegan or plant-based diet harms the planet because of crops like soya. In reality, around 80% of the world’s soya production is used to feed livestock, not humans. Only a small fraction is processed into foods such as tofu, soy milk, or other plant-based products.
This means that by eating animals, people indirectly drive much of the global demand for soya. In fact, many everyday non-vegan foods—from processed snacks like biscuits to tinned meat products—also contain soya.
If we shifted away from animal agriculture, the amount of land and crops needed would decrease dramatically. That would reduce deforestation, preserve more natural habitats, and lower greenhouse gas emissions. Put simply: choosing a vegan diet helps shrink the demand for animal feed crops and protects the planet’s ecosystems.
References:
- Food and Agriculture Organization of the United Nations. (2018). The State of the World’s Forests 2018: Forest Pathways to Sustainable Development. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/state-of-forests/en/ - World Resources Institute. (2019). Creating a Sustainable Food Future: A Menu of Solutions to Feed Nearly 10 Billion People by 2050. Washington, DC: World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future - Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - United Nations Environment Programme. (2021). Food System Impacts on Biodiversity Loss: Three Levers for Food System Transformation in Support of Nature. Nairobi: United Nations Environment Programme.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Intergovernmental Panel on Climate Change. (2022). Climate Change 2022: Mitigation of Climate Change. Contribution of Working Group III to the Sixth Assessment Report of the Intergovernmental Panel on Climate Change. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/
What would happen to the countryside if we stopped animals grazing on it?
If everyone adopted a vegan lifestyle, we would need far less land for agriculture. That would allow much of the countryside to return to its natural state, creating space for forests, meadows, and other wild habitats to flourish once again.
Rather than being a loss to the countryside, ending livestock farming would bring enormous benefits:
- A vast amount of animal suffering would come to an end.
- Wildlife populations could recover and biodiversity would increase.
- Forests and grasslands could expand, storing carbon and helping to fight climate change.
- Land currently used for animal feed could be dedicated to sanctuaries, rewilding, and nature reserves.
Globally, studies show that if everyone went vegan, 76% less land would be needed for agriculture. This would open the door to a dramatic revival of natural landscapes and ecosystems, with more room for wildlife to truly thrive.
References:
- Food and Agriculture Organization of the United Nations. (2020). The State of the World’s Land and Water Resources for Food and Agriculture – Systems at Breaking Point. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/land-water/solaw2021/en/ - Intergovernmental Panel on Climate Change. (2022). Climate Change 2022: Mitigation of Climate Change. Contribution of Working Group III to the Sixth Assessment Report of the Intergovernmental Panel on Climate Change. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - World Resources Institute. (2019). Creating a Sustainable Food Future: A Menu of Solutions to Feed Nearly 10 Billion People by 2050. Washington, DC: World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future
Can’t I just eat locally produced organic animal products to help the environment?
Related research and data:
You want to reduce the carbon footprint of your food? Focus on what you eat, not whether your food is local
See here for the full resource: https://ourworldindata.org/food-choice-vs-eating-local
Buying local and organic may reduce food miles and avoid some pesticides, but when it comes to environmental impact, what you eat matters far more than where it comes from.
Even the most sustainably raised, organic, local animal products require much more land, water, and resources compared to growing plants directly for human consumption. The biggest environmental burden comes from raising animals themselves, not from transporting their products.
Shifting to a plant-based diet dramatically lowers greenhouse gas emissions, land use, and water consumption. Choosing plant-based foods — whether local or not — has a far greater positive effect on the environment than opting for “sustainable” animal products.
Isn’t soya destroying the planet?
It’s true that rainforests are being destroyed at an alarming rate — about three football fields every minute — displacing thousands of animals and people. However, most of the soya being grown isn’t for human consumption. Currently, around 70% of soya produced in South America is used as livestock feed, and roughly 90% of Amazon deforestation is linked to growing animal feed or creating pasture for cattle.
Raising animals for food is extremely inefficient. A huge amount of crops, water, and land is required to produce meat and dairy, far more than if humans ate the same crops directly. By removing this “middle step” and consuming crops like soya ourselves, we could feed far more people, reduce land use, protect natural habitats, preserve biodiversity, and cut greenhouse gas emissions associated with livestock farming.
References:
- Food and Agriculture Organization of the United Nations. (2021). The State of the World’s Forests 2020: Forests, Biodiversity and People. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/state-of-forests/en/ - World Wide Fund for Nature. (2021). Soy Report Card: Assessing the Supply Chain Commitments of Global Companies. Gland, Switzerland: World Wide Fund for Nature.
https://www.wwf.fr/sites/default/files/doc-2021-05/20210519_Rapport_Soy-trade-scorecard-How-commited-are-soy-traders-to-a-conversion-free-industry_WWF%26Global-Canopy_compressed.pdf - United Nations Environment Programme. (2021). Food System Impacts on Biodiversity Loss: Three Levers for Food System Transformation in Support of Nature. Nairobi: United Nations Environment Programme.
https://www.unep.org/resources/publication/food-system-impacts-biodiversity-loss - Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216
Aren’t almonds causing drought?
While it’s true that almonds require water to grow, they are not the main driver of global water shortages. The biggest consumer of freshwater in agriculture is livestock farming, which alone accounts for about a quarter of the world’s freshwater use. Much of this water goes into growing crops specifically to feed animals rather than people.
When compared on a per-calorie or per-protein basis, almonds are much more efficient water-users than dairy, beef, or other animal products. Switching from animal-based foods to plant-based alternatives, including almonds, can drastically reduce water demand.
Moreover, plant-based agriculture generally has far lower environmental impacts overall, including greenhouse gas emissions, land use, and water consumption. Choosing plant-based milks such as almond, oat, or soy is therefore a more sustainable option than consuming dairy or animal products, even if almonds themselves need irrigation.
References:
- Food and Agriculture Organization of the United Nations. (2020). The State of Food and Agriculture 2020: Overcoming Water Challenges in Agriculture. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2020/en - Mekonnen, M. M., & Hoekstra, A. Y. (2012). A global assessment of the water footprint of farm animal products. Ecosystems, 15(3), 401–415.
https://www.waterfootprint.org/resources/Mekonnen-Hoekstra-2012-WaterFootprintFarmAnimalProducts_1.pdf - World Resources Institute. (2019). Creating a Sustainable Food Future: A Menu of Solutions to Feed Nearly 10 Billion People by 2050. Washington, DC: World Resources Institute.
https://www.wri.org/research/creating-sustainable-food-future
Are vegans destroying the planet by eating avocados?
No. The claim that vegans are harming the planet by eating avocados usually refers to the use of commercial bee pollination in some regions, such as California. While it’s true that large-scale avocado farming sometimes relies on transported bees, this issue isn’t unique to avocados. Many crops—including apples, almonds, melons, tomatoes, and broccoli—depend on commercial pollination too, and non-vegans eat these foods as well.
Avocados are still far less damaging to the planet compared to meat and dairy, which drive deforestation, emit massive greenhouse gases, and require far more water and land. Choosing avocados over animal products significantly reduces environmental harm. Vegans, like everyone else, can aim to buy from smaller or more sustainable farms when possible, but eating plants—including avocados—is still far more eco-friendly than supporting animal agriculture.
References:
- Food and Agriculture Organization of the United Nations. (2021). The State of Food and Agriculture 2021: Making Agrifood Systems More Resilient to Shocks and Stresses. Rome: Food and Agriculture Organization of the United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2021/en - Intergovernmental Panel on Climate Change. (2022). Climate Change 2022: Mitigation of Climate Change. Contribution of Working Group III to the Sixth Assessment Report of the Intergovernmental Panel on Climate Change. Cambridge University Press.
https://www.ipcc.ch/report/ar6/wg3/ - Harvard T.H. Chan School of Public Health. (2023). The Nutrition Source – Environmental impacts of food production.
https://nutritionsource.hsph.harvard.edu/sustainability/
Is it realistic for all countries, including poorer ones, to adopt a vegan diet?
It is challenging, but possible. Feeding crops to animals is extremely inefficient—only a small fraction of the calories given to livestock actually becomes food for humans. If all countries adopted a vegan diet, we could increase available calories by up to 70%, enough to feed billions more people. This would also free up land, allowing forests and natural habitats to recover, making the planet healthier while ensuring food security for everyone.
References:
- Springmann, M., Godfray, H. C. J., Rayner, M., & Scarborough, P. (2016). Analysis and valuation of the health and climate change cobenefits of dietary change. Proceedings of the National Academy of Sciences, 113(15), 4146–4151.
https://www.pnas.org/doi/10.1073/pnas.1523119113 - Godfray, H. C. J., Aveyard, P., Garnett, T., Hall, J. W., Key, T. J., Lorimer, J., … & Jebb, S. A. (2018). Meat consumption, health, and the environment. Science, 361(6399), eaam5324.
https://www.science.org/doi/10.1126/science.aam5324 - Foley, J. A., Ramankutty, N., Brauman, K. A., Cassidy, E. S., Gerber, J. S., Johnston, M., … & Zaks, D. P. M. (2011). Solutions for a cultivated planet. Nature, 478, 337–342.
https://www.nature.com/articles/nature10452
Shouldn’t plastic and other by-products of consumerism be a bigger environmental concern than diet?
While plastic waste and non-biodegradable materials are serious issues, the environmental impact of animal agriculture is far more pervasive. It drives deforestation, soil and water pollution, marine dead zones, and massive greenhouse gas emissions—far beyond what consumer plastics alone cause. Many animal products also come in single-use packaging, adding to the waste problem. Pursuing zero-waste habits is valuable, but a vegan diet tackles multiple environmental crises simultaneously and can make a far bigger difference.
It’s also important to note that most of the plastics found on the so-called “plastic islands” in the oceans are actually discarded fishing nets and other fishing gear, not primarily consumer packaging. This highlights how industrial practices, particularly commercial fishing associated with animal agriculture, contribute significantly to marine plastic pollution. Reducing demand for animal products can therefore help address both greenhouse gas emissions and plastic pollution in oceans.
Is it environmentally okay to eat only fish?
Eating only fish is not a sustainable or low-impact choice. Overfishing is rapidly depleting global fish populations, with some studies predicting fishless oceans by 2048 if current trends continue. Fishing practices are also highly destructive: nets often catch vast numbers of unintended species (bycatch), harming marine ecosystems and biodiversity. Moreover, lost or discarded fishing nets are a major source of ocean plastic, accounting for almost half of the plastic pollution in the seas. While fish may seem less resource-intensive than beef or other land animals, relying on fish alone still contributes heavily to environmental degradation, ecosystem collapse, and pollution. A plant-based diet remains far more sustainable and less damaging to the planet’s oceans and biodiversity.
References:
- Worm, B., et al. (2006). Impacts of biodiversity loss on ocean ecosystem services. Science, 314(5800), 787–790.
https://www.science.org/doi/10.1126/science.1132294 - FAO. (2022). The State of World Fisheries and Aquaculture 2022. Food and Agriculture Organization of the United Nations.
https://www.fao.org/state-of-fisheries-aquaculture - OceanCare at Fish Forum 2024 to highlight marine pollution from fishing gear
https://www.oceancare.org/en/stories_and_news/fish-forum-marine-pollution/
How does meat production affect climate change?
Meat production has a major impact on climate change. Buying meat and dairy increases demand, which drives deforestation to create pastureland and grow animal feed. This destroys carbon-storing forests and releases massive amounts of CO₂. Livestock themselves produce methane, a potent greenhouse gas, contributing further to global warming. Additionally, animal farming leads to pollution of rivers and oceans, creating dead zones where marine life cannot survive. Reducing meat consumption is one of the most effective ways individuals can lower their carbon footprint and help mitigate climate change.
References:
- Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - FAO. (2022). The State of Food and Agriculture 2022. Food and Agriculture Organization of the United Nations.
https://www.fao.org/publications/fao-flagship-publications/the-state-of-food-and-agriculture/2022/en - IPCC. (2019). Climate Change and Land: An IPCC Special Report.
https://www.ipcc.ch/srccl/
Is eating chicken better for the environment than other meats?
While chicken has a lower carbon footprint than beef or lamb, it still has significant environmental impacts. Chicken farming produces methane and other greenhouse gases, contributing to climate change. Manure runoff pollutes rivers and oceans, creating dead zones where aquatic life cannot survive. So, even though it may be “better” than some meats, eating chicken still harms the environment compared to a plant-based diet.
References:
- Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.
https://www.science.org/doi/10.1126/science.aaq0216 - FAO. (2013). Tackling climate change through livestock: A global assessment of emissions and mitigation opportunities. Food and Agriculture Organization of the United Nations.
https://www.fao.org/4/i3437e/i3437e.pdf - Clark, M., Springmann, M., Hill, J., & Tilman, D. (2019). Multiple health and environmental impacts of foods. PNAS, 116(46), 23357–23362.
https://www.pnas.org/doi/10.1073/pnas.1906908116
If everyone switched to a plant-based diet, wouldn’t farmers and communities depending on livestock lose their jobs?
Transitioning to a plant-based diet wouldn’t have to destroy livelihoods. Farmers could shift from animal agriculture to growing fruits, vegetables, legumes, nuts, and other plant foods, which are in increasing demand. New industries—like plant-based foods, alternative proteins, and sustainable agriculture—would create jobs and economic opportunities. Governments and communities could also support this transition with training and incentives, ensuring people aren’t left behind while we move toward a more sustainable food system.
There are inspiring examples of farms that have successfully made this transition. For instance, some dairy farms have converted their land to grow almonds, soybeans, or other plant-based crops, while livestock farmers in various regions have shifted to producing legumes, fruits, and vegetables for local and international markets. These transitions not only provide new sources of income for farmers but also contribute to environmentally sustainable food production and meet the growing demand for plant-based foods.
By supporting these shifts with education, financial incentives, and community programs, we can ensure that a move toward a plant-based food system benefits both people and the planet.
Isn’t leather better for the environment than synthetics?
Despite marketing claims, leather is far from eco-friendly. Its production consumes enormous amounts of energy—comparable to aluminum, steel, or cement industries—and the tanning process prevents leather from naturally biodegrading. Tanneries also release large quantities of toxic substances and pollutants, including sulfides, acids, salts, hair, and proteins, which contaminate soil and water.
Moreover, workers in leather tanning are exposed to hazardous chemicals, which can harm their health, causing skin problems, respiratory issues, and in some cases long-term illnesses.
In contrast, synthetic alternatives use far fewer resources and cause minimal environmental harm. Choosing leather is not only damaging to the planet but also far from a sustainable choice.
References:
- Water and Energy Use in Leather Production
Old Town Leather Goods. Environmental Impact of Leather Production
https://oldtownleathergoods.com/environmental-impact-of-leather-production - Chemical Pollution from Tanneries
Sustain Fashion. The Environmental Impact of Leather Production on Climate Change.
https://sustainfashion.info/the-environmental-impact-of-leather-production-on-climate-change/ - Waste Generation in Leather Industry
Faunalytics. The Leather Industry’s Impact on the Environment.
https://faunalytics.org/the-leather-industrys-impact-on-the-environment/ - Environmental Impacts of Synthetic Leather
Vogue. What is Vegan Leather?
https://www.vogue.com/article/what-is-vegan-leather
Animals and Ethics FAQs
What impact does a plant-based lifestyle have on animals' lives?
Choosing a plant-based lifestyle has a profound impact on the lives of animals. Every year, billions of animals are bred, confined, and killed for food, clothing, and other products. These animals live in conditions that deny them freedom, natural behaviors, and often even the most basic welfare. By adopting a plant-based lifestyle, you directly reduce the demand for these industries, meaning fewer animals are brought into existence only to suffer and die.
Research shows that one person living plant-based can spare hundreds of animals over their lifetime. Beyond the numbers, it represents a shift away from treating animals as commodities and toward recognizing them as sentient beings who value their own lives. Choosing plant-based is not about being “perfect,” but about minimizing harm where we can.
References:
- PETA – Plant-Based Lifestyle Benefits
https://www.peta.org.uk/living/vegan-health-benefits/ - Faunalytics (2022)
https://faunalytics.org/how-many-animals-does-a-vegn-spare/
Is the life of an animal just as important as a human's?
We don’t need to resolve the complex philosophical debate about whether an animal’s life is equal in value to a human’s. What matters — and what a plant-based lifestyle is built upon — is the recognition that animals are sentient: they can feel pain, fear, joy, and comfort. This simple fact makes their suffering morally relevant.
Choosing plant-based does not require us to claim that humans and animals are the same; it simply asks: if we can live full, healthy, and satisfying lives without causing animals harm, why wouldn’t we?
In that sense, the question is not about ranking the importance of lives, but about compassion and responsibility. By minimizing unnecessary harm, we acknowledge that while humans may have more power, that power should be used wisely — to protect, not exploit.
Why do you care about animals and not people?
Caring about animals does not mean caring less about people. In fact, adopting a plant-based lifestyle helps both animals and humans.
- Environmental benefits for everyone
Animal agriculture is one of the leading drivers of deforestation, water pollution, and greenhouse gas emissions. By choosing plant-based, we reduce these pressures and move toward a cleaner, healthier planet — something that benefits every person. - Food justice and global fairness
Raising animals for food is highly inefficient. Vast amounts of land, water, and crops are used to feed animals instead of people. In many developing regions, fertile land is devoted to growing animal feed for export rather than nourishing local populations. A plant-based system would free up resources to fight hunger and support food security worldwide. - Protecting human health
Plant-based diets are associated with lower risks of heart disease, diabetes, and obesity. Healthier populations mean less strain on healthcare systems, fewer lost working days, and better quality of life for individuals and families. - Human rights and workers’ well-being
Behind every slaughterhouse are workers facing dangerous conditions, low wages, psychological trauma, and long-term health problems. Moving away from animal exploitation also means creating safer, more dignified work opportunities.
So, caring for animals is not at odds with caring for people — it’s part of the same vision for a more just, compassionate, and sustainable world.
What would happen to domesticated animals if the world became plant-based?
If the world shifted to a plant-based food system, the number of domesticated animals would gradually and significantly decline. Right now, animals are forcibly bred in the billions every year to meet the demand for meat, dairy, and eggs. Without this artificial demand, industries would no longer mass-produce them.
This doesn’t mean that existing animals would suddenly disappear — they would continue to live out their natural lives, ideally in sanctuaries or under proper care. What would change is that billions of new animals would not be born into systems of exploitation, only to endure suffering and early death.
In the long term, this transition would allow us to reshape our relationship with animals. Instead of treating them as commodities, they would exist in smaller, more sustainable populations — not bred for human use, but allowed to live as individuals with value in their own right.
So, a plant-based world would not lead to chaos for domesticated animals — it would mean an end to unnecessary suffering and a gradual, humane decline in the number of animals bred into captivity.
What about plants? Aren’t they sentient too?
Even if, in the highly far-fetched case, plants were sentient, it would still require harvesting far more of them to sustain animal agriculture than if we consumed plants directly.
However, all the evidence leads us to conclude that they are not, as is explained here. They have no nervous systems or other structures that could perform similar functions in the bodies of sentient beings. Due to this, they can’t have experiences, so they can’t feel pain. This backs what we can observe, as plants are not beings with behaviors like conscious beings. In addition, we can consider the function that sentience has. Sentience appeared and has been selected for in natural history as a tool to motivate actions. Due to this, it would be totally pointless for plants to be sentient, since they can’t run away from threats or make other complex movements.
Some people talk about “plant intelligence” and plants’ “reaction to stimuli”, but this just refers to some capacities they have that don’t entail any form of sentience, feelings or thought at all.
Despite what some people say, claims to the contrary have no scientific grounding. It is sometimes argued that according to some scientific findings plants have been shown to be conscious, but this is just a myth. No scientific publication has actually backed this claim.
References:
- ResearchGate: Do Plants Feel Pain?
https://www.researchgate.net/publication/343273411_Do_Plants_Feel_Pain - University of California, Berkeley – Plant Neurobiology Myths
https://news.berkeley.edu/2019/03/28/berkeley-talks-transcript-neurobiologist-david-presti/ - WORLD ANIMAL PROTECTION US
Do Plants Feel Pain? Unpacking the Science and Ethics
https://www.worldanimalprotection.us/latest/blogs/do-plants-feel-pain-unpacking-the-science-and-ethics/
How do we know that animals can experience suffering and joy?
Science has shown us that animals are not unfeeling machines — they have complex nervous systems, brains, and behaviors that reveal clear signs of both suffering and joy.
Neurological evidence: Many animals share similar brain structures to humans (like the amygdala and prefrontal cortex), which are directly linked to emotions such as fear, pleasure, and stress.
Behavioral evidence: Animals cry out when hurt, avoid pain, and seek comfort and safety. Conversely, they play, show affection, form bonds, and even demonstrate curiosity — all signs of joy and positive emotions.
Scientific consensus: Leading organizations, such as the Cambridge Declaration on Consciousness (2012), affirm that mammals, birds, and even some other species are conscious beings capable of experiencing emotions.
Animals suffer when their needs are ignored, and they thrive when they are safe, social, and free — just like us.
References:
- Cambridge Declaration on Consciousness (2012)
https://www.animalcognition.org/2015/03/25/the-declaration-of-nonhuman-animal-conciousness/ - ResearchGate: Animal Emotions: Exploring Passionate Natures
https://www.researchgate.net/publication/232682925_Animal_Emotions_Exploring_Passionate_Natures - National Geographic – How Animals Feel
https://www.nationalgeographic.com/animals/article/animals-science-medical-pain
Animals are killed anyway, so why should I follow a plant-based diet?
It’s true that millions of animals are already killed each day. But the key is demand: every time we buy animal products, we signal to the industry to produce more. This creates a cycle where billions of more animals are born only to suffer and be killed.
Choosing a plant-based diet doesn’t undo past harm, but it prevents future suffering. Each person who stops buying meat, dairy, or eggs reduces demand, which means fewer animals are bred, confined, and killed. In essence, going plant-based is a way to actively stop cruelty from happening in the future.
If we all went plant-based, wouldn’t we be overrun with animals?
Not at all. Farmed animals are artificially bred by the animal industry—they aren’t reproducing naturally. As demand for meat, dairy, and eggs declines, fewer animals will be bred, and their numbers will naturally decrease over time.
Rather than being “overrun,” the remaining animals could live more natural lives. Pigs could root in woodlands, sheep could graze on hillsides, and populations would stabilize naturally, just like wildlife does. A plant-based world allows animals to exist freely and naturally, instead of being confined, exploited, and killed for human consumption.
If we all went plant-based, wouldn’t all the animals die out?
Not at all. While it’s true that the number of farmed animals would decrease over time as fewer are bred, this is actually a positive change. Most farmed animals today live controlled, unnatural lives full of fear, confinement, and pain. They are often kept indoors with no sunlight, or slaughtered at a fraction of their natural lifespan—bred to die for human consumption. Some breeds, like broiler chickens and turkeys, have been so altered from their wild ancestors that they suffer serious health problems, such as crippling leg disorders. In such cases, allowing them to gradually disappear can actually be kinder.
A plant-based world would also create more space for nature. Vast areas currently used to grow animal feed could be restored as forests, wildlife reserves, or habitats for wild species. In some regions, we could even encourage the recovery of wild ancestors of farmed animals—like wild pigs or jungle fowl—helping to preserve biodiversity that industrial farming has suppressed.
Ultimately, in a plant-based world, animals would no longer exist for profit or exploitation. They could live freely, naturally, and safely in their ecosystems, rather than being trapped in suffering and premature death.
Is it okay to eat animals if they lived a good life and were killed humanely?
If we apply this logic, would it ever be acceptable to kill and eat dogs or cats who had lived a good life? Who are we to decide when another being’s life should end or whether their life has been “good enough”? These arguments are simply excuses used to justify killing animals and to ease our own guilt, because deep down, we know it is wrong to take a life unnecessarily.
But what defines a “good life”? Where do we draw the line on suffering? Animals, whether they are cows, pigs, chickens, or our beloved companion animals like dogs and cats, all have a strong instinct to survive and a desire to live. By killing them, we take away the most important thing they have—their life.
It’s entirely unnecessary. A healthy and complete plant-based diet allows us to meet all our nutritional needs without causing harm to other living beings. Choosing a plant-based lifestyle not only prevents immense suffering for animals but also benefits our health and the environment, creating a more compassionate and sustainable world.
Fish can’t feel pain, so why avoid eating them?
Scientific research clearly shows that fish can feel pain and suffer. Industrial fishing causes immense suffering: fish are crushed in nets, their swim bladders can explode when brought to the surface, or they die slowly from asphyxiation on deck. Many species, like salmon, are also intensively farmed, where they endure overcrowding, infectious diseases, and parasites.
Fish are intelligent and capable of complex behaviors. For example, groupers and eels cooperate while hunting, using gestures and signals to communicate and coordinate—evidence of advanced cognition and awareness.
Beyond the suffering of individual animals, fishing has catastrophic environmental impacts. Overfishing has depleted up to 90% of some wild fish populations, while bottom-trawling destroys fragile ocean ecosystems. Much of the fish caught isn’t even eaten by humans—around 70% is used to feed farmed fish or livestock. For instance, one tonne of farmed salmon consumes three tonnes of wild-caught fish. Clearly, relying on animal products, including fish, is neither ethical nor sustainable.
Adopting a plant-based diet avoids contributing to this suffering and environmental destruction, while providing all necessary nutrients in a compassionate and sustainable way.
References:
- Bateson, P. (2015). Animal Welfare and the Assessment of Pain.
https://www.sciencedirect.com/science/article/abs/pii/S0003347205801277 - FAO – The State of World Fisheries and Aquaculture 2022
https://openknowledge.fao.org/items/11a4abd8-4e09-4bef-9c12-900fb4605a02 - National Geographic – Overfishing
www.nationalgeographic.com/environment/article/critical-issues-overfishing
Other animals kill for food, so why shouldn’t we?
Unlike wild carnivores, humans are not dependent on killing other animals to survive. Lions, wolves, and sharks hunt because they have no alternative, but we do. We have the ability to choose our food consciously and ethically.
Industrial animal farming is very different from a predator acting on instinct. It is an artificial system built for profit, forcing billions of animals to endure suffering, confinement, disease, and premature death. This is unnecessary because humans can thrive on a plant-based diet that provides all the nutrients we need.
Furthermore, choosing plant-based food reduces environmental destruction. Animal agriculture is a leading cause of deforestation, water pollution, greenhouse gas emissions, and loss of biodiversity. By avoiding animal products, we can live healthy, fulfilling lives while also preventing immense suffering and protecting the planet.
In short, just because other animals kill to survive does not justify humans doing the same. We have a choice—and with that choice comes the responsibility to minimize harm.
Don’t cows need to be milked?
No, cows do not naturally need humans to milk them. Cows only produce milk after giving birth, just like all mammals. In the wild, a cow would nurse her calf, and the cycle of reproduction and milk production would follow naturally.
In the dairy industry, however, cows are repeatedly impregnated and their calves are taken away shortly after birth so humans can take the milk instead. This causes immense stress and suffering for both mother and calf. Male calves are often killed for veal or raised in poor conditions, and female calves are forced into the same cycle of exploitation.
Choosing a plant-based lifestyle allows us to avoid supporting this system. Humans do not need dairy to be healthy; all essential nutrients can be obtained from plant-based foods. By going plant-based, we prevent unnecessary suffering and help cows live lives free from exploitation, rather than forcing them into unnatural cycles of pregnancy, separation, and milk extraction.
Chickens lay eggs anyway, what’s wrong with that?
While it’s true that hens naturally lay eggs, the eggs humans buy in stores are almost never produced in a natural way. In industrial egg production, hens are kept in crowded conditions, often never allowed to roam outside, and their natural behaviors are severely restricted. To keep them laying at unnaturally high rates, they are forcibly bred and manipulated, which causes stress, illness, and suffering.
Male chicks, who cannot lay eggs, are usually killed shortly after hatching, often by cruel methods such as grinding or suffocation. Even hens that survive the egg industry are killed when their productivity drops, often after just one or two years, although their natural lifespan is much longer.
Choosing a plant-based diet avoids supporting this system of exploitation. Humans do not need eggs for health — all essential nutrients found in eggs can be obtained from plants. By going plant-based, we help prevent suffering for billions of chickens every year and allow them to live free from forced reproduction, confinement, and early death.
Don’t sheep need to be sheared?
Sheep do naturally grow wool, but the idea that they need humans to shear them is misleading. Sheep have been selectively bred over centuries to produce much more wool than their wild ancestors. If left to live naturally, their wool would grow at a manageable rate, or they would naturally shed it. Industrial sheep farming has created animals that cannot survive without human intervention because their wool grows excessively and can lead to severe health problems like infections, mobility issues, and overheating.
Even in “humane” wool farms, shearing is stressful, often performed under rushed or unsafe conditions, and sometimes done by workers who handle the sheep roughly. Male lambs may be castrated, tails docked, and ewes forcibly impregnated to keep wool production ongoing.
Choosing a plant-based lifestyle avoids supporting these practices. Wool is not necessary for human survival — there are countless sustainable, cruelty-free alternatives like cotton, hemp, bamboo, and recycled fibers. By going plant-based, we reduce suffering for millions of sheep bred for profit and allow them to live freely, naturally, and safely.
But I only eat organic and free-range meat, dairy and eggs anyway.
It’s a common misconception that “organic” or “free-range” animal products are free from suffering. Even in the best free-range or organic farms, animals are still prevented from living natural lives. For example, thousands of hens may be kept in sheds with only limited outdoor access. Male chicks, considered useless for egg production, are killed within hours of hatching. Calves are separated from their mothers shortly after birth, and male calves are often killed because they cannot produce milk or are not suitable for meat. Pigs, ducks, and other farmed animals are similarly denied normal social interactions, and all are eventually slaughtered when it becomes more profitable than keeping them alive.
Even if the animals “may” have slightly better living conditions than in factory farms, they still suffer and die prematurely. Free-range or organic labels do not change the fundamental reality: these animals exist solely to be exploited and killed for human consumption.
There’s also an environmental reality: relying only on organic or free-range meat is not sustainable. It requires far more land and resources than a plant-based diet, and widespread adoption would still lead back to intensive farming practices.
The only truly consistent, ethical, and sustainable choice is to stop eating meat, dairy, and eggs entirely. Choosing a plant-based diet avoids animal suffering, protects the environment, and supports health — all without compromise.
Should you make your cat or dog go vegan?
Yes — with the right diet and supplements, the nutritional needs of dogs and cats can be fully met on a plant-based diet.
Dogs are omnivores and have evolved over the last 10,000 years alongside humans. Unlike wolves, dogs have genes for enzymes like amylase and maltase, which allow them to digest carbohydrates and starches efficiently. Their gut microbiome also contains bacteria capable of breaking down plant-based foods and producing some amino acids normally obtained from meat. With a balanced, supplemented plant-based diet, dogs can thrive without animal products.
Cats, as obligate carnivores, require nutrients naturally found in meat, such as taurine, vitamin A, and certain amino acids. However, specially formulated plant-based cat foods include these nutrients through plant, mineral, and synthetic sources. This is no more “unnatural” than feeding a cat tuna or beef sourced from factory farms — which often involves disease risks and animal suffering.
A well-planned, supplemented plant-based diet is not only safe for dogs and cats but can also be healthier than conventional meat-based diets — and it benefits the planet by reducing demand for industrial animal farming.
References:
- Knight, A., & Leitsberger, M. (2016). Vegan versus meat-based pet foods: A review. Animals (Basel).
https://www.mdpi.com/2076-2615/6/9/57 - Brown, W.Y., et al. (2022). Nutritional adequacy of vegan diets for pets. Journal of Animal Science.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9860667/ - The Vegan Society – Vegan Pets
https://www.vegansociety.com/news/blog/vegan-animal-diets-facts-and-myths
What would we do with all those chickens, cows, and pigs if everyone adopts a plant-based diet?
It’s important to remember that change wouldn’t happen overnight. As more people switch to a plant-based diet, the demand for meat, dairy, and eggs will gradually decrease. Farmers will respond by breeding fewer animals and shifting toward other forms of agriculture, such as growing fruits, vegetables, and grains.
Over time, this means fewer animals will be born into lives of confinement and suffering. Those that remain will have the opportunity to live in more natural, humane conditions. Rather than a sudden crisis, a global move toward plant-based eating allows for a gradual, sustainable transition that benefits animals, the environment, and human health.
What’s wrong with eating honey?
Many commercial beekeeping practices harm bees. Queens may have their wings clipped or be artificially inseminated, and worker bees can be killed or injured during handling and transport. While humans have harvested honey for thousands of years, modern large-scale production treats bees like factory-farmed animals.
Fortunately, there are many plant-based alternatives that let you enjoy sweetness without harming bees, including:
Rice syrup – A mild, neutral sweetener made from cooked rice.
Molasses – A thick, nutrient-rich syrup derived from sugarcane or sugar beet.
Sorghum – A naturally sweet syrup with a slightly tangy flavor.
Sucanat – Unrefined cane sugar retaining natural molasses for flavor and nutrients.
Barley malt – A sweetener made from sprouted barley, often used in baking and beverages.
Maple syrup – A classic sweetener from the sap of maple trees, rich in flavor and minerals.
Organic cane sugar – Pure cane sugar processed without harmful chemicals.
Fruit concentrates – Natural sweeteners made from concentrated fruit juices, offering vitamins and antioxidants.
By choosing these alternatives, you can enjoy sweetness in your diet while avoiding harm to bees and supporting a more compassionate and sustainable food system.
Why blame me? I didn’t kill the animal.
It’s not about blaming you personally, but your choices directly support the killing. Every time you buy meat, dairy, or eggs, you are paying someone to take a life. The act may not be yours, but your money makes it happen. Choosing plant-based foods is the only way to stop funding this harm.
Isn’t it possible to have sustainable and ethical animal farming, like organic or local meat, milk, or eggs?
While organic or local farming may sound more ethical, the core problems of animal agriculture remain the same. Raising animals for food is inherently resource-intensive — it requires far more land, water, and energy than growing plants directly for human consumption. Even the “best” farms still produce significant greenhouse gas emissions, contribute to deforestation, and create waste and pollution.
From an ethical perspective, labels like “organic,” “free-range,” or “humane” don’t change the reality that animals are bred, controlled, and eventually killed long before their natural lifespans. The quality of life may vary slightly, but the outcome is always the same: exploitation and slaughter.
Truly sustainable and ethical food systems are built on plants. Choosing plant-based foods reduces environmental impact, conserves resources, and avoids animal suffering — benefits that animal farming, no matter how “sustainable” it is marketed, can never provide.
