Written by Aiman Khan

Over the last few decades, veganism has become a buzzword you might hear on college campuses, or from celebrities, athletes to social media stars and their moms. Although it may have originally been viewed as a ‘hippie’ movement, veganism has since grown in popularity in mainstream media, and its proponents are expected to continue to grow in number. Most importantly, it has dramatically evolved from a punch-line fringe movement to a healthy and respected lifestyle choice.

Veganism is a lifestyle that includes giving up all animal products, including dairy and meat. However, contrary to popular belief, veganism does not require cutting out all the essential nutrients, vitamins, or minerals that your body needs. Going vegan is not an easy decision to make, especially if you have grown up eating animal products and enjoy it, but, it’s certainly not impossible.

If you’re considering trying to adopt the vegan lifestyle, here is a quick guide on how you can start and how it might fit into your busy student life.

Why go vegan?

For meat lovers, there is nothing like a AAA tenderloin, or maybe a bucket of KFC fried chicken. But if we’re going to be honest, our dietary decisions are far from healthy a lot of the time. Veganism can be a very wholesome alternative - focusing entirely on plant-based dishes (which have been shown to decrease the risk of obesity and lower bad cholesterol levels). However, for many people, the appeal of veganism comes not only from its dietary aspect, but also for the rights it strives to uphold.

It is no secret that factory farming is an exceptionally cruel practice that disregards the welfare of animals for profit-based incentives in the meat industry. Over the years, many documentaries have uncovered some of the deeply disturbing ways in which animals are treated in these industrial facilities. From forceful artificial insemination that denies the animals their biological needs, genetic modification, force-feeding, being reared in captivity, and being killed in slaughterhouses in often inhumane ways, the ethics of the meat industry seem to be severely lacking. All of this is done while the animals are cooped up in crowded pens or stalls where they suffer from disease and psychological trauma, forced to live out their (often times very short) lives in environments that do not fulfill their basic psychosocial needs. While there has been extensive media coverage of the atrocities in U.S. industrial farms, the same issue is present here in Canada. The idyllic small farms of the past have been increasingly replaced with larger, industrial farms with mechanized processes to cut labor costs. While there are family-owned farms that are humane in their approach to handling their livestock, these are the exceptions to the norm. To be economically viable, large-scale production of meat and animal products necessitates factory farming procedures. Fortunately, there are many laws in Canada that protect animals from abuse in these environments, but there is still a long way to go. Vegans are typically passionate about the welfare of animals and choose to refrain from consuming meat and animal-based products as a sign of opposition to unethical animal husbandry practices.

Apart from opposing the obvious evils of factory farming, veganism also promotes ecological welfare. The meat industry is a direct contributor to global warming: from bulldozing large swaths of lands to house animals and the crops that sustain them, releasing large amounts of greenhouse gasses from its production practices, to polluting water bodies with agricultural wastes (which has been shown to be the top contributor to water pollution according to the Environmental Protection Agency).

As a result, a vegan lifestyle is not only about what you eat, but is also about being a conscious and ethical consumer, protecting the rights of the natural world. On the contrary, omnivores are of course not unethical just by virtue of the fact that they enjoy consuming meat or are unwilling to convert to a plant-based diet. The vegan lifestyle can be more financially taxing than other alternatives which can be a demotivator for many students, notwithstanding the cultural and religious practices around the world that celebrate sacrificial rites. So, it is important to remember that veganism itself is not the be-all and end-all of ethical consumerism.

There are still many ethical ways to enjoy meat and animal products even if cultured meat does not sound appetizing to you - so, meat-eaters, take heart!

Veganism and fashion

Another important aspect of veganism is the use of animal products like unethically sourced snake and crocodile skins, leather, fur, feathers, and ivory.Just as in factory farming, the fashion industry is cutthroat in its treatment of animals. Thankfully, there are many imitation alternatives to animal skin and fur products today.

The same can also be said for many skincare and makeup products. While the European Union, India, Israel and Norway have placed bans on cosmetic animal-testing and the sale of such products, there are still many countries that are unwilling to change their policies. This is despite the existence of alternative, cruelty-free testing methods such as improved computer modeling techniques like QSARs, 3D representations of human skin such as EpiSkin, SkinEthic and EpiDerm, and organs-on-chip that mimic the structure and function of human organs. These technologies allow companies to accurately test out products on ‘human’ models without the need for animal cruelty. If you want to look out for companies that are still testing on animals, you can visit this page.

What to eat once you start?

Many of us students may have contemplated going vegan at some point or another, but it is easy to get stuck at figuring out ways to replace meat and dairy products. This is especially difficult for those of us who have a soft spot for animal products like butter and cheese. Fortunately, there are some solutions that can make your start easier:

Get inspiration online. Treat vegan meals as if you were learning something novel and exciting, like how to bake or play the piano. Start doing some research on the most basic vegan ingredients, and popular recipes. You can find online blogs, websites, or magazines that offer plant-based recipes. A great website is The Simple Veganista where you can find easy and delicious vegan meals, perfect for the busy student. Try them out and see how you could integrate them into your diet.
Look around for vegan restaurants. Next time you’re out with your friends, look around for vegan options in your area and how the food offers seem to you. Some great options near SMU are Heartwood on Quinpool Road, the Wooden Monkey on Grafton Street and enVie a Vegan Kitchen on Charles Street. Do they fit your budget? Do they look tasty? Test them out if you have the opportunity to.
Talk to other vegans. With veganism on the rise, you are sure to have some friends who are interested in trying it out or have already done so. Talk to them and find out how they began their plant-based diet. Ask them for meal ideas, or tips and tricks on how to make your transition easier. Most vegans, would-be or otherwise, are excited to help!
Try out meal prep when your schedule allows it. When you have the time to do some meal prep, try out some vegan recipes. You can do this once you get home after classes are over or during the weekends. You’ll be able to get an idea of how much time you need to cook, how tasty and fulfilling the meals are, and how to budget your grocery runs for vegan dishes.

Baby steps: one at a time

Making the decision to go vegan can seem a little daunting, especially when you’re a student and have a lot on your plate already. So, take baby steps. Don’t try to cut out meat and dairy for good starting tomorrow. Go as slow as you feel comfortable. For example, you can start with adopting a plant-based diet for two or three days a week, alternating between meat and meatless dishes. You can also try out vegetarianism at first if you think you won’t be able to give up cheese or butter any time soon.

Will you need supplements?

There is a strong belief among some critics that vegans get fewer vitamins, minerals, or protein compared to those who eat meat and dairy. Generally, this is not true: a plant-based diet has the advantage of being able to provide you with all the necessary nutrients while lowering the risk for chronic diseases, like diabetes. If you pay attention to what you eat and make sure you get enough protein, carbohydrates, and fibers from the meals you have, you will be able to get all the essential nutrients you need from a vegan diet. And don’t forget to incorporate enough fresh fruits and vegetables!

For example, Vitamin B12 is mainly found in fish, meat and dairy products, and helps to produce red blood cells in the body. Vegans can adopt soy products and fortified cereals into their diet to get this essential vitamin. Omega-3 fatty acids, which help to improve your heart health and brain functioning, can be found in flaxseeds. Great vegan sources of iron are beans, broccoli, wheat and tofu but may be harder for the body to digest without the help of supporting vitamins and minerals found in meat. As a result, you should incorporate more foods with Vitamin C in your everyday diet in order to absorb the iron from your vegan dishes. It’s always a good idea to book an appointment with your doctor to discuss the details of any dietary change!

Going vegan means you may need to take a much closer look at what you are eating than you are used to. On the flip side, this means you will be more informed and educated about what is good for you and enjoy the benefits of a healthy and well-balanced diet. And remember, a healthy gut is a healthy brain!

Veganism itself does not equal healthy

Veganism can reduce the risk of developing numerous diseases and improve your overall health, but you must approach it as a complete lifestyle change and not just a diet where you simply cut out meat and dairy. French fries are vegan, for example, but you won’t be very healthy if you had french fries every day!

Include nutritious foods into your diet like fresh fruit, vegetables, nuts, seeds, and legumes, and make sure you eat the recommended amount of calories for your age, sex and weight group (a simple Google search can provide you with the information you need). Don’t forget to stay active - whether it be through hitting the gym every week or walking instead of taking the bus when you get the chance. This advice is, of course, true for vegans and meat-lovers alike!

Veganism is a very commendable lifestyle, requiring a certain amount of self-control and self-regulation that might not be possible for everyone - whether for financial reasons, dietary concerns, spiritual and religious practices or just a lack of interest. And, that is completely fine! But, if you are curious about trying new things and seeing how far you can push yourself, give it a go! Even if you decide it’s not for you, you might end up learning a lot more than you expected.

A Student’s Guide to Going Vegan

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