GOING VEGAN - A CHOICE THAT CHANGES LIVES

Many people say that going vegan is the best thing they've ever done their only regret is not doing it sooner. So what are you waiting for? There's a whole world of positive benefits just around the corner. Let's start with the basics.

WHAT IS VEGANISM ?
Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. An individual who follows the diet or philosophy is known as a vegan. Distinctions may be made between several categories of veganism. Dietary vegans, also known as "strict vegetarians", refrain from consuming meat, eggs, dairy products, and any other animal-derived substances.

Vegans avoid all use of animals, for food, clothing, product testing, entertainment, and more. One of the fastest-growing lifestyle movements, there are now over half a million vegans living in Great Britain. This has trebled in the past ten years and is showing no sign of slowing down. So why the increase? People are simply waking up to all the positive effects of going vegan. By refusing to fund the cruel and unethical use of animals, we also help to protect the environment by choosing a more sustainable lifestyle. And given that we can thrive and enjoy great health on a balanced plant-based diet, all while enjoying delicious food, what's not to love.

WHAT IS VEGETARIANISM ?
Vegetarianism is the practice of abstaining from the consumption of meat (red meat, poultry, seafood, and the flesh of any other animal), and may also include abstention from by-products of animal slaughter.

The most common types of vegetarians include:
- Lacto-ovo vegetarians: Vegetarians who avoid all animal flesh, but do consume dairy and egg products.
- Lacto vegetarians: Vegetarians who avoid animal flesh and eggs, but do consume dairy products.
- Ovo vegetarians: Vegetarians who avoid all animal products except eggs.
- Vegans: Vegetarians who avoid all animal and animal-derived products.

Those who do not eat meat or poultry but do consume fish are considered pescatarians, whereas part-time vegetarians are often referred to as flexitarians.

How Indian Vegetarian is different from Western Vegan Foods

According to Google Trends, searches for "veganism" have been rising steadily in India since 2017
A vegan diet not only excludes animal flesh, but also dairy, eggs and animal-derived ingredients. These include gelatin, honey, carmine, pepsin, shellac, albumin, whey, casein and some forms of vitamin D3. Vegetarians and vegans often avoid eating animal products for similar reasons. The largest difference is the degree to which they consider animal products acceptable. For instance, both vegans and vegetarians may exclude meat from their diets for health or environmental reasons.

However, vegans also choose to avoid all animal by-products because they believe this has the largest impact on their health and the environment. In terms of ethics, vegetarians are opposed to killing animals for food, but consider it acceptable to consume animal by-products such as milk and eggs, as long as the animals are kept in adequate conditions. On the other hand, vegans believe that animals have a right to be free from human use, be it for food, clothing, science or entertainment. Thus, they seek to exclude all animal by-products, regardless of the conditions in which animals are bred or housed.

The desire to avoid all forms of animal exploitation is why vegans choose to forgo dairy and eggs products that many vegetarians have no problem-consuming.

BOTTOM LINE:
Vegetarians and vegans differ in their beliefs regarding the use of animals by humans. This is why some vegetarians may consume animal-derived products, whereas vegans do not.

What are the total numbers of Vegetarians in India ?
India has long been touted as the vegetarian capital of the world. According to government surveys, 23 to 37 percent of Indians are estimated to be vegetarian, though this number may actually be lower (20 percent) based on new research by US-based anthropologist Balmurli Natrajan and India-based economist Suraj Jacob. While one can debate which of these percentages is most accurate, what is certain is that both vegetarians and non-vegetarians in India have traditionally been heavy consumers of dairy products. What is also certain is that dairy and cows are widely considered inherent to the cultural fabric of India, just like the principles of ahimsa or nonviolence. According to a 2018 survey released by the registrar general of India, Rajasthan (74.9%), Haryana (69.25%), Punjab (66.75%), and Gujarat (60.95%) have the highest percentage of vegetarians, followed by Madhya Pradesh (50.6%), Uttar Pradesh (47.1%), Maharashtra (40.2%), Delhi (39.5%), Jammu & Kashmir (31.45%), Uttarakhand (27.35%), Karnataka (21.1%), Assam (20.6%), Chhattisgarh (17.95%), Bihar (7.55%), Jharkhand (3.25%), Kerala (3.0%), Orissa (2.65%), Tamil Nadu (2.35%), Andhra Pradesh (1.75%), West Bengal (1.4%), and Telangana (1.3%).

Increases in meat consumption in India have been attributed to urbanisation, increasing disposable income, consumerism and cross-cultural influences.

TREND OF VEGANISM IN OTHER COUNTRIES
Veganism in the UK
- The number of vegans in Great Britain quadrupled between 2014 and 2019. In 2019 there were 600,000 vegans, or 1.16% of the population; 276,000 (0.46%) in 2016; and 150,000 (0.25%) in 2014. Sources: Ipsos Mori surveys, commissioned by The Vegan Society, 2016 and 2019, and The Food & You surveys, organized by the Food Standards Agency (FSA) and the National Centre for Social Science Research (Natcen).
- In 2018, the UK launched more vegan products than any nation. Source
- In 2019, Brighton was found to be the easiest area to be vegan. Source
- 2020 became the year that every one of the top UK supermarkets (by revenue) had their own vegan range.
- 2020 became the year that every one of the top UK restaurants / food-to-go outlets had a vegan (or plant-based) offering
- The UK's purchase and consumption rates of vegan: milk, meat, butter/margarine, cheese, ready meals/food to go and seafood are the highest in Europe. Source
- Waterstones have over 10,000 book titles with the word 'vegan' in them available for sale (as of November 2020) compared to 944 in August 2018. Source
- Between November 2019 and November 2020, vegan food orders via Deliveroo shot up 115% Source
- Demand for meat-free food in the UK increased by 987% in 2017 and going vegan was predicted to be the biggest food trend in 2018. Sources: [1], [2]
- Vegans and vegetarians look set to make up a quarter of the British population in 2025, and flexitarians just under half of all UK consumers. Source
- Almost half (42%) of UK vegans made the change in 2018, which shows veganism has been growing exponentially. Source
- The sign-ups for the Veganuary campaign - where people eat vegan for the month of January - hit record highs in 2020, with over 400,000 people signing up. In comparison, there were 250,000 participants in 2019, 168,500 in 2018; 59,500 in 2017; 23,000 in 2016; 12,800 in 2015; and 3,300 in 2014. Source
- More than a quarter of all evening meals in the UK are vegan or vegetarian. Source
- Mintel reported nearly a quarter of Brits consuming plant milk in 2019, up from just 19% in 2018. Source
- 1 in 3 Brits have stopped or reduced their meat consumption. Source
- Those who eat meat spend a whopping 645 extra a year on food, compared to those on a meat-free diet. Source
- Brighton was the most popular British city for veganism in 2019, according to Google Trends, followed by the Bristol, Norwich and Cardiff. Source
- Over half (56%) of Brits adopt vegan buying behaviours such as buying vegan products and checking if their toiletries are cruelty-free. 50% of Brits said they know someone who is vegan. 1 in 5 Brits (19%) would consider going vegan. Source: Research carried out by Opinion Matters for The Vegan Society between 14 and 16 July 2017 involving a sample of 2,011 UK adults
- The number of vegan residents in UK care homes has almost trebled in the five years to 2019, with a total of 7,000 vegans and vegetarians within 11,000 care homes. Source
- Western style diet adds +135% to the emissions (see below). Source

Worldwide Statistics
- Worldwide: Average annual growth in global food and beverage launches with vegan and plant-based claims grew 21% and 58% between 2015-2019, respectively. Source: Innova Market Insights, The Future of Plant-based September 2020
- Worldwide: The UK was the most popular country for veganism in 2019, according to Google Trends, followed by the Australia and New Zealand. Source
- Worldwide: The vegan leather market is set to take over the animal leather market by 2025, by this time it is set to be worth nearly $90 billion. Sources: [1], [2]
- Americas: In 2020, 5% of consumers across the region stated that they were vegan. Source
- USA: The number of vegans in America grew by 600% from nearly 4 million in 2014 to 19.6 million in 2017. Source
- USA: 2 in 3 Americans have stopped or reduced their meat consumption. Source
- USA: Between 2017 and 2019, retail sales of plant-based meat grew 31%, while total US retail meat sales grew just 5%. Source.
- USA: Consumption of plant milk increased by 61% while consumption of cow's milk decreased by 22%. Sources: [1], [2]
- USA: Plant milks make up 13% of the entire milk category. Their sale gew by 6% in 2019, while cow's milk sales decline by 3%. Source
- USA: 41% of US households purchase plant-based milks. Source
- USA: Agriculture is responsible for 80-90% of all US water consumption. Source
- USA: 80% of all antibiotics sold in the US are for farmed animals - not to treat illness but to promote growth and preventatively due to the stressful conditions the animals are raised in. Sources: [1], [2], [3]
- USA: There were as many people searching for vegan Thanksgiving recipes as there were people searching for turkey Thanksgiving recipes in November 2018. Source
- USA: A farm with 2,500 dairy cows produces the same amount of waste as a city of 411,000 people. Source
- USA: 72% Americans oppose testing cosmetics products on animals. Source
- South America: 90% of the region would be interested in consuming plant-based foods, driven by the desire to eat healthier and take care of their health. Source
- Europe: In 2020, 4% of consumers across the region stated that they were vegan. Source
- Europe: There were 11,655 vegan food and drink businesses launched in Europe in 2019, an increase of 93% from 2016 which was 6,041. Source
- Europe: Europe was the largest market for meat substitutes in 2016, accounting for 39% of global sales. Source
- Germany: Germany is one of the global leaders when it comes to vegan product development and launches, accounting for 15% of global vegan introductions between July 2017 and June 2018. Source
- Germany: One in ten consumers buy meat alternatives, rising to one in five for Germans in the 16-24 age group. In 2005, only 1% of Germans considered themselves vegetarians; this rose to 7% in 2018. Source
- Iceland: Iceland topped the worldwide rankings for popularity of veganism between June 2018 and June 2019. Source
- Italy: Italy had the fastest growing meat-free population over 2011-2016 with a growth of 94.4%. Source
- Italy: Around half of Italian consumers say they are lowering their red meat intake, while 24% say they are increasing the amount of vegetarian processed foods in their diet. Source
- Ireland: The Just Eat website saw a 94% increase in vegan food orders in Ireland in 2017. Source
- Poland: Around 60% of Poles said they planned to cut back on their meat consumption in 2018. Source
- Sweden: Accoring to the Swedish Board of Agriculture, Sweden saw its largest decrease in meat consumption for 30 years with a 2.6% drop in people eating meat in 2017. Source
- Asia: In 2020, 13% of consumers across the region stated that they were vegan. Source
- China: The Chinese health ministry released dietary guidelines in 2016 that encourage their population of more than 1.3 billion people to reduce their meat consumption by 50%. Sources: [1], [2]
- China: Chinese consumers are twice as likely to purchase clean meat and plant-based meats. Source
- Southeast Asia: Between 2012 and 2016, new vegetarian and vegan product launches increased by 140% and 440% respectively in Southeast Asia alone. Source
- Australia: In 2019, Australia's packaged vegan food market was worth almost $200 million and is set to reach $215 million by 2020. Source
- South Africa: South Africa is the only African country with a sizable vegan following and the 23rd most popular destination for vegans in the world. Source.

WHY GO VEGAN ?

For the planet
Animal farming is one of the biggest causes of greenhouses gas emissions, water pollution and deforestation worldwide.

For the animals
Billions of animals are killed for consumption globally every year. The farming and slaughter of these sentient beings causes them great suffering.

For your health
A well-planned vegan diet provides all of the nutrients you need to live a happy, healthy life. Studies also show that vegans suffer lower risks of diabetes, obesity and certain types of cancer.

For your wallet
Swapping meat and dairy for cheaper protein sources, like beans, pulses, legumes and whole grains will do wonders for your bank balance.

WHAT DOES SCIENTIFIC RESEARCH SAY ?

Various studies were done. They are as follow:
The Studies
1. Wang, Fetal.
Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 2015. Details: This meta-analysis included 832 participants. It looked at 11 studies of vegetarian diets, seven of which were vegan. Each of the studies on vegan diets had a control group. The studies lasted from 3 weeks to 18 months. The researchers evaluated changes in:
- total cholesterol
- low-density lipoprotein (LDL) "bad" cholesterol
- high-density lipoprotein (HDL) "good" cholesterol
- non-HDL cholesterol
- triglyceride levels

Results:
Vegetarian diets lowered all cholesterol levels more than the control diets, but they didn't affect blood triglyceride levels. The findings didn't refer specifically to vegan diets.

CONCLUSIONS:
Vegetarian diets effectively lowered blood levels of total, LDL (bad), HDL (good), and non-HDL cholesterol more than the control diets. It's unclear whether a vegan diet has a similar impact.

2. Macknin, Metal.
Plant-Based, No Added Fat or American Heart Association Diets: Impact on Cardiovascular Risk in Obese Children with Hypercholesterolemia and Their Parents.The Journal of Pediatrics, 2015. Details: This study involved 30 children with obesity and high cholesterol levels and their parents. Each pair followed either a vegan diet or an American Heart Association (AHA) diet for 4 weeks. Both groups attended weekly classes and cooking lessons specific to their diet.

Results: Total calorie intake fell significantly in both diet groups.
Children and parents who followed the vegan diet consumed less protein, cholesterol, saturated fat, vitamin D, and vitamin B12. They also consumed more carbs and fiber than those in the AHA group. Children following the vegan diet lost 6.7 pounds (3.1 kg), on average, during the study period. This was 197% more than the weight lost by those in the AHA group. At the end of the study, children following the vegan diet had a significantly lower body mass index (BMI) than those following the AHA diet. Parents in the vegan groups had an average of 0.16% lower HbA1c level, a measure of blood sugar management. They also had lower total and LDL (bad) cholesterol levels than those on the AHA diet.

CONCLUSIONS:
Both diets lowered heart disease risk in children and adults. However, the vegan diet had a greater impact on the children's weight and the parents' cholesterol and blood sugar levels.

3. Barnard, N.D. et al. A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes.Diabetes Care, 2006. Details: Researchers recruited 99 participants with type 2 diabetes and pair-matched them based on their HbA1c levels. The scientists then randomly assigned each pair to follow either a low fat vegan diet or a diet based on the 2003 American Diabetes Association (ADA) guidelines for 22 weeks. There were no restrictions on portion sizes, calorie intake, and carbs on the vegan diet. Those on the ADA diet were asked to reduce their calorie intake by 500-1,000 calories per day. Everyone received a vitamin B12 supplement. Alcohol was limited to one serving per day for women and two servings per day for men. All participants also had an initial one-on-one session with a registered dietitian and attended weekly nutrition group meetings throughout the study. Results: Both groups consumed approximately 400 fewer calories per day, although only the ADA group had instructions to do so. All participants reduced their intake of protein and fat, but those in the vegan group consumed 152% more carbs than the ADA group. Participants following the vegan diet doubled their fiber intake, whereas the amount of fiber consumed by those in the ADA group remained the same. After 22 weeks, the vegan group lost an average of 12.8 pounds (5.8 kg). This was 134% more weight than the average weight lost in the ADA group. Total cholesterol, LDL (bad), and HDL (good) cholesterol levels all fell in both groups. However, in the vegan group, HbA1c levels fell by 0.96 points. This was 71% more than the ADA participants' levels. The graph below shows the HbA1c changes in the vegan diet groups (blue) and ADA diet groups (red).

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CONCLUSIONS:
Both diets helped participants lose weight and improve their blood sugar and cholesterol levels. However, those on the vegan diet experienced greater reductions in weight loss and blood sugar than those following the ADA diet.

Few Sportsman, Celebrity, Politician, Renowned Successful Personalities from India and the World going vegan

1. Kevin Smith
Filmmaker Kevin Smith went vegan after experiencing a major heart attack in 2018. Smith addressed this on Facebook, where he thanked his family and said, "maybe it's time to go vegan." Since then Smith has been very vocal about the health benefits of a vegan diet, which first prompted his transition. Smith has also commented on other positive aspects of going meat-free and has spoken about animal rights and welfare. He previously appeared with his vegan daughter Harley-Quinn Smith in a promotional video for Farm Sanctuary. Last year, they also presented animal rights activist Lindsay Oliver with the Hidden Heroes Award at the Mercy for Animals 20th Anniversary Gala.

2. Ariana Grande
Ariana Grande adopted a plant-based diet in 2014 and has been a vocal animal rights advocate since. Grande was named Billboard's "2018 Woman of the Year" in part due to her dedication to social justice. The musician has ten rescue dogs and a pet pig named Piggy Smallz, who sometimes features on Grande's social media. Grande told The Mirror: "I love animals more than I love most people, not kidding. But I am a firm believer in eating a full plant-based, whole food diet that can expand your life length and make you an all-round happier person."

3. Sonam Kapoor
Recently Bollywood actress Sonam Kapoor was named the People for the Ethical Treatment of Animals (PETA) India's Person of the Year for 2018. The diva is not only an advocate of animal welfare but also keeps animal skins out of her handbag line for her fashion brand Rheson.

4. Virat Kohli
The Indian cricket team captain recently adopted veganism in October. He went through a major fitness transformation after deciding to steer away from animal-based products. He even admitted that the change in his food habit has improved his game.

WHAT ARE THE FOODS ACCORDING TO YOUR ZODIAC SIGNS ?
If your zodiac sign determines your personality, your compatibility with others, and who you are in general, why shouldn't it also determine which foods are best for you?

Fire Signs: Don't Burn Yourself Out

ARIES
- Eat: Brown rice, bananas, fruit juices, olives, tomatoes, onions, lettuce, cauliflower, cucumbers, spinach, radishes, broccoli, beans, lentils, pumpkin, walnuts, figs, dried apricots, garlic, and mustard
- Avoid: Spicy food, meat, salt, and alcohol

LEO
- Eat: Whole grains, rice, citrus fruits, apples, peaches, root vegetables (e.g., potatoes, carrots, and radishes), spinach, broccoli, bitter greens (e.g., kale and mustard greens), nuts, almonds, sunflower seeds, and figs
- Avoid: Spicy food, meat, and dairy products

SAGITTARIUS- Eat: Whole grains, whole-grain cereals, pears, apples, oranges, strawberries, root vegetables (e.g., potatoes, carrots, and radishes), onions, olives, figs, and garlic
- Avoid: Spicy food, sweets, refined sugar, meat, dairy, and alcohol

Air Signs: Go Nuts
GEMINI
- Eat: Plums, oranges, grapefruit, grape juice, raisins, apples, lettuce, cauliflower, spinach, carrots, celery, green beans, tomatoes, vegan yogurt, almonds, cayenne, garlic, and ginger
- Avoid: Coffee, meat, dairy, root vegetables (e.g. potatoes and radishes), yeasty foods, and refined sugar'

LIBRA
- Eat: Whole grains, oats, apples, grapes, strawberries, raisins, steamed vegetables, spinach, tomatoes, peas, carrots, corn, nondairy cheeses, vegan yogurt, nuts, and almonds
- Avoid: Alcohol, meat, dairy, carbonated beverages, yeasty foods, and refined sugar

AQUARIUS
- Eat: Apples, oranges, pears, steamed vegetables, cabbage, celery, corn, carrots, tomatoes, broccoli, soy yogurt, nuts, dates, figs, cayenne, garlic, ginger, and protein bars
- Avoid: Coffee, meat, dairy, yeasty foods, and refined sugar

Water Signs: Avoid the Oil
CANCER
- Eat: Wheat, whole-grain rye, rice, oats, fruits, bananas, steamed vegetables, broccoli, cabbage, cauliflower, tomatoes, beets, pumpkins, cucumbers, seaweed, vegan yogurt, beans, and natural sugars
- Avoid: Oily foods, meat, dairy, salt, sweets, and refined sugar

SCORPIO
- Eat: Fruits, bananas, black cherries, coconut, steamed vegetables, green salads, leeks, cauliflower, onions, radishes, tomatoes, asparagus, cucumbers, beets, beans, lentils, and almonds
- Avoid: Oily foods, meat, dairy, yeasty foods, salt, sweets, and refined sugar

PISCES
- Eat: Wheat, whole-grain cereals, rice, oats, fruits, apples, grapes, oranges, lemons, peaches, plums, steamed vegetables, spinach, onions, seaweed, beans, dates, and natural sugars
- Avoid: Coffee, oily foods, yeasty foods, meat, dairy, asparagus, salt, sweets, and refined sugar

Earth Signs: Keep Things Light

TAURUS
- Eat: Cranberries, asparagus, beets, cauliflower, cucumbers, spinach, onions, radishes, pumpkin, nuts, beans, and horseradish
- Avoid: Rich and heavy foods, excessive amounts of carbohydrates, and meat

VIRGO
- Eat: Whole grains and cereals, oats, fruit salads, fruit juices, lemon juice, bananas, oranges, leafy greens, vegetables with spices, sprouts, soups, teas, and almonds
- Avoid: Rich and heavy foods, chocolate, and meat

CAPRICORN
- Eat: Rice, fruit salads, fruit juices, oranges, lemons, vegetables with spices, cabbage, corn, potatoes, sprouts, soups, teas, peanuts, figs, and flaxseeds
- Avoid: Rich and heavy foods, spicy foods, chocolate, meat and dairy
Source: peta.org

CONCLUSION
If there were one thing that you could do to save animals, protect the environment, advance workers' rights, and slash your risk of suffering from many of our nation's most lethal health problems, would you do it? Going vegan does all that and more. It may also help you save money on your grocery bill and expand your culinary horizons as you "veganize" your favorite dishes or explore new cuisines. Eating vegan may be a new idea to you, but it's a traditional way of life for millions of people around the world. Humans of many cultures have lived meat-free for millennia, and Buddhists are credited with having invented tofu, soy milk, and mock meats thousands of years ago. Many ancient Greek philosophers, including Pythagoras and Plutarch, left animals off their plates, as did the original Renaissance man, Leonardo da Vinci, and his modern-day counterpart, Albert Einstein.

REFERENCES
www.peta.org
https://www.govegan.org.uk/
https://www.researchgate.net/publication/7331615_Health_effects_of_vegetarian_and_vegan_diets
www.vegansociety.com
www.economist.com
www.bbc.com
www.healthcarriers.com
www.wtvox.com
www.mdpi.com

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