VEGANISM AND ENVIRONMENTAL EATING HABITS

In the last few years, veganism and environmentally-conscious eating have gained popularity, especially in the media. Through trending diets, simple but nutritious recipes, and innovative meat and dairy alternatives, plant-based lifestyles are becoming more accessible for the average person. To explore the benefits of a plant-based lifestyle, the Smoke Signal compiled a list of the types of diets, meat and dairy alternatives, local vegan and vegetarian restaurants, how veganism can help the environment, and opinions from MSJ clubs and students.

Environmental Bene ts

Removes Nitrous Oxide

Nitrous oxide is a greenhouse gas that accounts for approximately 6% of total human-caused emissions. While it is not as prevalent as carbon dioxide, which, according to the Center for Climate and Energy Solutions, accounts for about 76% of total human-caused emissions, nitrous oxide will stay in the atmosphere for around 114 years before it can naturally break down and has 300 times more power at driving the greenhouse effect than carbon dioxide does. The livestock industry plays a large role in nitrous oxide emissions. The majority of emissions come from nitrogen-based fertilizers used to increase crop production, most of which are used to grow feed for livestock. Animal waste and manure also contribute additional nitrous oxide to the soil. Eliminating meat consumption reduces the demand for meat and poultry, lowering the amount of harmful greenhouse gas emissions caused by those industries. According to The Lancet, plant-based diets can reduce food-related emissions by up to 80% by 2050, and according to Scienti c Reports vegan diets could reduce greenhouse gas emissions by up to 50%.

Alternative Food Options

Proteins

Types of Diets

Currently veganism is the most popular diet in the US. According to VeganBits, about 1.6 million Americans are currently vegan. Veganism not only removes meat, fish, and poultry from the diet, but also excludes dairy, eggs, and other animal products. According to the National Library of Medicine (NLM), vegans have a 15% lower risk of developing cancer because of the large amounts of legumes, fruits, and vegetables they eat. A vegan diet can also lower side effects due to harmful antibiotics and hormones commonly used on livestock that often cause higher amounts of drug-resistant infections in humans.

Please seek a doctor’s advice for any change in eating plans to avoid harming your body due to medical conditions and prevent the risk of developing body dysmorphia. While plant-based diets are often framed as a healthy alternative, steering away from red meats is not inherently nutritious. When practicing plant-based eating, it is still important to follow recommended nutrition guidelines.

The Mediterranean diet is primarily plant-based, with meals containing nutritious fruits, vegetables, whole grains, and fats. It also emphasizes healthy fat alternatives, such as olive oil, and chooses fish as the primary source of protein. The diet originates from countries bordering the Mediterranean Sea and includes many of the foods that are traditionally eaten there, such as olives, fish, and cheese. According to the Harvard T.H. Chan School of Public Health, women who follow the diet have a 25% less chance of developing cardiovascular diseases over a course of 12 years. The Mediterranean diet is also associated with reduced inflammation and improved heart health.

A vegetarian diet eliminates meat, fish, and poultry.

Despite the exclusion of many major protein options in plant-based diets, there are many nutrient-rich and healthy alternatives to meat. Jackfruit can be used as a replacement for pulled pork since it matches the texture. Additionally, seitan is a wheat protein that tastes similar to chicken and is made by mixing water, vital wheat gluten, and chickpea flour or soy flour. Another popular protein alternative is Beyond Meat. The texture and taste are most similar to animal-based meat, but it’s made of mung beans, peas, brown rice, and fava beans.

Reduces Carbon Footprint

In the US, the average carbon footprint, which is the net total of greenhouse emissions generated by each individual’s actions, is 16 tons of emissions per year due to consumption habits. Switching to veganism and other plant-based diets reduces consumers’ negative effects on the planet by decreasing individuals’ carbon footprints.

According to researchers at the University of Oxford, removing meat and dairy could reduce someone’s carbon footprint by up to 73%.

Derived from whole oat grains, oat milk has no lactose, nuts, or soy, making it an allergy-friendly dairy alternative. Oat milk is rich in nutrients such as calcium, potassium, iron, and vitamin B. Contrastingly, almond milk is made from strained nuts and has a watery flavor. It is a great source of vitamin E, an antioxidant that helps combat inflammation and stress on the body. Another popular dairy substitute is soy milk, a beverage made from ground and filtered soybeans. It is high in potassium, which helps maintain low blood pressure and a stable pulse.

Pescetarianism

Protects the Environment

Saves Energy

The food system uses almost entirely non-renewable energy sources, such as fossil fuels, and according to Conserve Energy Future, the US food system alone consumes 10.11 quadrillion British thermal units each year. Furthermore, according to Save On Energy, the food production process accounts for 70% of the water used throughout the world. The livestock industry puts an even greater strain on energy and water usage — according to VegNews a veganism magazine, it takes 100 to 200 times more water to produce one pound of beef than it does to grow one pound of plant foods. In addition, animal-based protein requires around eight times more energy from fossil fuels than ones that

Vegetarians have a lower risk of cardiac events than meat-eaters and are less likely to develop heart disease. In addition, they show a lower incidence of cancer because according to Cancer Council Australia, excluding red and processed meat reduces the risk of cancer-causing nitrites that are typically used to keep meat fresh. Furthermore, a plant-based diet may help stabilize blood sugar levels. According to a 2018 survey done by NLM, switching from a non-vegetarian to a vegetarian diet was associated with a 53% lower chance of developing diabetes over an average of five years. Although the lack of meat may introduce the risk of deficiencies, vegetarians are generally still able to consume the recommended amount of nutrients through vegetables such as bok choy and broccoli — good sources of calcium, potassium, vitamin A and B, and magnesium.

Pescatarians eliminate red meat and poultry from their diet, but unlike vegetarians, they still eat seafood. Despite its additional meat inclusion, the diet is still largely plant-based. Food like whole grains, nuts, and legumes are good sources of healthy fats, while seafood provides a major source of protein. A pescatarian diet is also linked to a lower risk of developing diabetes. According to NLM, pescatarians have a 4.8% chance of developing diabetes while omnivores have a 7.6% chance. Furthermore, according to the University of Rochester Medical Center, the omega-3 fatty acids in fish like salmon and mackerel reduce the chances of heart disease and strokes because they help remove plaque buildup in the arteries. The fatty acids are also associated with lower chances of developing certain cancers because of their anti-inflammatory properties.

The many consequences the livestock industry has on the environment harm ecosystems and destroy habitats. Excessive livestock grazing removes vegetation and exposes the soil to water and wind, making the soil easy to sweep away. According to Population Education, US livestock production alone is responsible for 85% of the erosion of topsoil, which is essential to growing the majority of the world’s food. Additionally, cattle pastures are a major source of deforestation in the Amazon rainforest, causing consequences such as habitat destruction and reducing animals’ food sources. According to Truth or Drought, about half of the world’s tropical forests have been cleared at a rate of 18 million acres annually. Forests act as an important buffer against climate change and play key roles in ecosystems. According to Our World in Data, beef production is responsible for 41% of the world’s deforestation. Adopting a diet with little to no meat leads to less land required to be converted for agriculture and reduces the alarming consequences caused by the livestock industry.

MSJ Youth4Climate

Local Vegan & Vegetarian Restaurants

Chaat Bhavan specializes in authentic vegetarian Indian fare. After noticing the lack of homemade-style Indian food in California, Founder and Chief Executive Officer Gary Singh opened the Fremont location. Since its success, Chaat Bhavan has expanded to three full-service restaurants across the Bay Area.

MSJ Youth4Climate uses computer science, math, engineering, and humanities to understand the implications of climate change on the planet, educate others, and investigate solutions. Past club activities have included examining the impact of livestock on the climate and carbon capture technologies, as well as a hot air balloon launch to measure greenhouse gas levels in the atmosphere. Past club meetings have discussed the disproportionate use of land that livestock use compared to farming and how students can use this knowledge to eat more sustainably. “Even if you can’t completely stop eating meat or animal products, just reducing the amount you consume is always a good way to start,” MSJ Youth4Climate President Senior Prajit Rajkumar said.

Pollotarians eat poultry but avoid pork and red meat. The diet focuses on chicken and plant-based options for meals. The nutrients in chicken offer a good source of iron, vitamins, minerals, and critical proteins. In addition, because chicken has a low glycemic index, it does not lead to a large increase in blood glucose levels and can help prevent obesity and cardiovascular diseases. Furthermore, pollotarians have a lower risk of developing cancer because poultry generally has less cholesterol than red and processed meats. According to Genetic Engineering & Biotechnology News, high amounts of cholesterol in the blood is harmful because it can foster cancer cell resistance to cell death by fueling metastasis. Although there are many health benefits, pollotarians should be aware of possible nutrient deficiencies and include the necessary minerals and vitamins in meals.

RawASF Superfoods Café

RawASF Superfoods Café offers patrons vegetable bowls, smoothies, breakfast platters, and more. Its Fremont location opened a year ago, making it an accessible, local plant-based option. RawASF owners Quan Nguyen and Catherine Trinh were inspired to open the restaurant after personal health battles and astounding improvements after switching to a plant-based diet.

Following the ketogenic diet, also known as keto, involves drastically reducing carbohydrate intake and replacing it with fat, putting the body into a metabolic state called ketosis. As a result, the body burns more fat by producing ketones that provide energy for the brain. This principle forms the basis of the four types of keto diets. The standard diet incorporates food low in carbohydrates and those that have moderate amounts of protein and high-fat levels. The cyclical diet involves repeating periods of high carbohydrate refeeds, which are days with higher-carb intake meant to replenish the body’s depleted glucose reserves. The targeted ketogenic diet increases carb intake near high-intensity exercises, and the high protein diet is similar to the standard diet but incorporates more protein into meals. Located in 35 countries around the world, Loving Hut is an international chain of vegan restaurants that strive to serve plant-based meals using only natural and healthy ingredients. It specializes in environmentally friendly Asian foods, with each location setting a unique menu. In the Bay Area, Loving Hut has locations in Milpitas, Santa Clara, and San José.

MSJ Green Club

MSJ Green Club is dedicated to raising environmental awareness across communities and engaging students in local conservation efforts, including creating compost bins on campus and a past garden on campus. As part of their food-related lectures, the club has discussed how students can eat in an environmentally friendly way: “Anything that falls under ‘good for you, good for the planet’ generally works. In general, try cooking at home more, eating seasonally, shopping more consciously, or even starting your own garden,” MSJ Green Club President Senior Kaylee Wei said.