What is veganism? A complete guide to lifestyle, benefits, and how to get started
|
Table of Contents |
Veganism is known as a term that refers to a unique diet, but in reality, it refers to a lifestyle that encompasses not only “what not to eat” but also “how to live.”
This article explains the basics of veganism, including its definition, differences from vegetarianism, and pros and cons. It also provides tips for getting started and explains how veganism fits with Japanese cuisine, so please refer to it if you are thinking about becoming vegan or want to find your own style.
What is veganism?
Veganism is a lifestyle that does not exploit animals, or the people who practice it. Vegans generally do not eat meat, fish, eggs, dairy products, honey, or other animal products.
First, let's start by confirming the definition of veganism and how it differs from vegetarianism.
・vegan lifestyle
While vegans are often associated with a vegetarian diet that excludes meat and fish, their philosophy actually extends beyond food to include avoiding animal-derived products in clothing, daily necessities, and entertainment.
In other words, vegans are people who hold the belief that humans should not exploit animals or take their lives. For example, they may refuse to use clothing made from animal leather or cosmetics developed through animal testing. This can be seen as a quiet form of protest against all actions that disregard the lives of animals.
・The difference between vegan and vegetarian
Although vegans and vegetarians are both types of vegetarians, there are clear differences between them.
Vegans avoid animal-derived foods such as meat, fish, eggs, dairy products, and honey. In addition, they generally refrain from using cosmetics and detergents tested on animals, as well as leather and wool products made from animal skin or fur. Vegans choose a lifestyle that excludes all products derived from animals from their daily lives and aims to end animal exploitation.
On the other hand, vegetarians generally avoid meat, but many also consume eggs and dairy products, and some even eat fish and chicken. In other words, the extent to which animal products are restricted in the diet varies from person to person, and vegetarians are not as strict as vegans.
Benefits of veganism
The main benefits of veganism include “sharper taste buds,” “feeling satisfied with smaller portions of high-quality foods,” and “simpler meal choices.” There are many other benefits, which we will explain below.
・Your sense of taste becomes more acute.
One of the benefits of a vegan diet is that it sharpens your taste buds, allowing you to better appreciate the natural flavors of foods. A vegan diet requires avoiding all animal-based foods, limiting your food choices to plant-based foods such as vegetables and fruits. As the variety of foods you can eat decreases, you become more conscious of what you eat, and many people choose to avoid not only animal-based foods but also foods containing food additives.
For example, vegetables grown without pesticides or fertilizers are said to have a more pronounced umami flavor and provide a greater sense of satisfaction even in small quantities compared to conventionally grown vegetables available in supermarkets. As a result, continuing a vegan diet can reduce interest in and cravings for processed foods and snacks containing food additives, ultimately making it easier to control appetite.
・Reduced unnecessary snacking
People who stick to a vegan diet stop snacking just because they feel like it. This is because avoiding animal products and foods containing additives leads to greater health awareness and a tendency to avoid commercially available snacks and fast food.
Even those who used to stop by convenience stores every time they felt a little hungry and buy snacks will find that their unnecessary appetite is suppressed by continuing a vegan diet, leading to a reduction in the number of times they buy snacks. Reducing unnecessary snacking can also help cut down on unnecessary expenses. Ultimately, without even realizing it, your diet will become more balanced, allowing you to lead a healthier lifestyle.
・Satisfying high-quality ingredients
One of the benefits of being vegan is that you tend to feel more satisfied with your meals because you choose nutrient-rich foods. By making an effort to consume nutrient-rich foods, you can maintain your health even if you reduce your daily food intake, as you will still be getting the micronutrients your body needs.
Micronutrients are nutrients that are required in relatively small amounts each day. Examples include vitamins and minerals. Consuming adequate amounts of micronutrients each day helps prevent energy deficiency, allowing you to feel satisfied even with smaller portions.
・Simplify your meal choices
One of the benefits of being vegan is that it simplifies your food choices and makes it easier to decide where to eat. While there are many restaurants overseas that offer vegan options, there tend to be fewer such restaurants in Japan. As a result, vegans often choose to cook their own meals rather than go out to eat or attend social gatherings.
Vegans can search for ingredients that are good for their bodies and choose cooking methods that bring out the natural flavors of the ingredients. As a result, many vegans report improved physical and mental health and a sense of balance through a healthy diet.
Disadvantages of veganism
The main disadvantages of veganism are that it can be difficult to socialize through meals and that you may become overly sensitive about food choices.
From here, we will explain the details of the disadvantages of veganism and what to watch out for.
・Social interactions become difficult
One disadvantage of being vegan is that it can be difficult to enjoy eating out with colleagues and friends. If you develop a habit of avoiding food additives and being particular about seasonings, you may find that you are no longer satisfied with the food served at most restaurants. This can be particularly stressful at chain restaurants with set menus, where there are often few vegan options available.
・There is a possibility that awareness of the livestock industry may become excessive.
One disadvantage of veganism is that it can lead to excessive awareness of animal welfare and the natural environment, particularly with regard to the livestock industry.
The spread of veganism can be attributed to concerns about animal welfare and environmental issues. People who are interested in animal welfare tend to want to share their concerns with those around them once they learn about the realities of industrial livestock farming. However, they often feel isolated due to a lack of sympathy from those around them and differences in values.
・Tend to be particular about food ingredients
One disadvantage of veganism is that you tend to become very particular about the ingredients you choose. While restricting animal products, vegans tend to choose foods that are more nutritious and healthier for the body. As a result, they start to pay attention to details such as how vegetables are grown and whether pesticides or fertilizers are used, which can narrow down their food choices.
Also, it is important to be mindful that you may lose appreciation for readily available ingredients. If you decide to become vegan, choose ingredients that balance your beliefs and lifestyle.
4 tips for starting veganism without stress
Unlike vegetarians, vegans make significant changes not only to their diet but also to their entire lifestyle. Starting too abruptly can make it difficult to maintain in the long run, so it is important to familiarize yourself with tips for starting gradually.
・Start with “Meatless Monday” Being vegan doesn't mean you have to change your lifestyle completely right away. It takes time to switch from the meals you're used to to a completely plant-based diet. If it's hard to give up meat and fish right away, we recommend starting with “Meatless Monday,” where you don't eat meat once a week.
For example, by designating Mondays as meat-free days, you can get off to a good start toward becoming vegan at the beginning of the week. Aim to move from feeling like “I can keep this up” to “I don't even notice that I'm not eating meat.”
・Replace meat with fish
To start a vegan diet without stress, try replacing meat with fish. Suddenly changing your diet can cause confusion and stress. As mentioned earlier, we recommend gradually reducing your intake of animal products by setting days when you don't eat meat or replacing meat with fish.
Vegans have strict rules that prohibit the consumption of any animal products, so it's best to start with pescatarianism, which allows fish and dairy products. The key to becoming vegan is to start with a style that suits you.
・Trying alternatives to dairy products
To maintain a vegan diet without difficulty, trying alternative foods to dairy products can be effective. Becoming vegan requires limiting not only meat, fish, and eggs, but also dairy products such as milk, cheese, and butter. Simply reducing your intake of dairy products will bring you one step closer to becoming vegan.
However, dairy products are often used as ingredients in processed foods, so if you choose processed foods without checking the ingredients, you may end up consuming animal-based foods unintentionally. Recently, products such as cheese and milk made from plant-based ingredients have become available, so start by checking whether the ingredients are animal-based or plant-based.
・Try enjoying vegetable-centered dishes
To maintain a vegan lifestyle without difficulty, it is important to enjoy vegetable-based dishes. There is a lot of misinformation about veganism, and many people believe that vegans only eat salads. However, there are many recipes available for vegans that include hearty dishes such as curry, pasta, and burger-style dishes.
As you can see, even with vegetable-based dishes, you can create a wide variety of menus with a little creativity. These days, there are plenty of vegan-friendly recipe books and videos available, so why not explore them to expand your recipe repertoire?
Are veganism and Japanese cuisine compatible?
Many Japanese dishes do not contain animal products, so as long as you choose the right menu items, it is easy to start eating vegan. Here, we will explain some recommended ways to eat noodles.
・[Udon noodles] The noodles are fine, but be careful with the broth and tempura.
Udon noodles are made from wheat flour, water, and salt, so they are suitable for vegans. However, the typical broth used with udon contains fish-based dashi made from bonito flakes or dried sardines, which are not suitable for vegans. Instead, you can use plant-based dashi made from kombu seaweed or dried shiitake mushrooms for a vegan-friendly option.
The toppings (green onions, wakame seaweed, and fried tofu) are plant-based, so they are fine. If you want to add tempura, you can make it vegan by using an egg-free batter. Some commercially available dipping sauces and tempura flour may contain animal-derived ingredients, so it is recommended to check the ingredient list carefully.
Some udon restaurants also offer vegan-friendly menus. By consulting in advance or checking allergy information, you can enjoy your meal with peace of mind. When making udon at home, you can also prepare your own tempura and toppings using your favorite vegetables.
・【Soba】100% buckwheat noodles + clear vegetable broth
Soba is a Japanese dish that is suitable for vegans. While regular soba uses wheat flour as a binding agent, ten-gari soba is made without wheat flour, making it gluten-free. The broth for soba typically uses dashi made from fish such as bonito flakes or dried sardines, so it is necessary to use dashi made from plant-based ingredients such as kelp or dried shiitake mushrooms.
In Japan, under the Buddhist teaching of “not killing animals,” vegetarian cuisine, which uses only plant-based ingredients and is prepared with a light flavor, has been passed down through generations. Soba, which served as an important nutrient source for monks who abstained from meat and fish, has gained attention as a vegan-friendly menu item in modern times and is now offered at many restaurants.
・【Yakisoba】Surprisingly compatible
Yakisoba is a Japanese dish that pairs well with vegan diets. Since Chinese noodles and Worcestershire sauce are made from plant-based ingredients, yakisoba can be made vegan by simply avoiding animal-based ingredients in the toppings. However, some store-bought sauces may contain fish as an ingredient, so be sure to check the ingredients listed on the package or the manufacturer's ingredient list when purchasing sauce.
Some food brands offer vegan-friendly yakisoba. If you want to avoid the hassle of checking ingredients, opting for vegan-friendly yakisoba is a convenient option.
・Advice for those who want to try veganism
The key point for people starting a vegan lifestyle is to take small steps that they feel they can stick with. Trying to change your lifestyle all at once can lead to stress and make it difficult to continue. Since everyone's living environment and values are different, it is important not to aim for perfection from the start. For example, you could start by researching veganism, looking for alternatives to animal products, and gaining the right knowledge.
Incorporating soy-based meat alternatives into your daily diet or adopting a meat-free day once a week can help you transition to a vegan diet without feeling overwhelmed. There are more options available than you might think, so focus on what you can do rather than what you can’t, and take that first step toward a vegan lifestyle.
Summary: Being vegan is not about being “perfect,” but rather about making a sustainable lifestyle choice.
Veganism is a lifestyle that aims to avoid exploiting animals. Specifically, vegans avoid animal-derived foods such as meat, fish, eggs, dairy products, and honey, and do not use animal-derived products such as leather, wool, and silk. They also avoid cosmetics and daily necessities that have been tested on animals, striving to reduce animal use in all aspects of their lives.
Continuing a vegan lifestyle can have benefits such as heightened taste sensitivity and reduced impulse buying. However, in Japan, there are still few vegan-friendly restaurants, making it challenging to dine out or socialize with others who eat out.
However, Japanese cuisine traditionally uses a lot of vegetables and soy products, and simple seasonings, so it is easy to adapt to a vegan diet by reevaluating ingredients. For example, you can replace animal-based dashi with kelp or dried shiitake mushrooms, or use tofu or fried tofu instead of meat or fish, allowing you to enjoy vegan-friendly Japanese cuisine with a little creativity.
When starting a vegan diet, it's important not to aim for perfection from the start but to begin with small, manageable steps. NATUVIEW, a brand specializing in keto-friendly foods, offers vegan ice cream made with 100% plant-based ingredients. Despite containing no dairy products, it offers a creamy and rich flavor. We highly recommend giving it a try.
