Interest in vegan nutrition has been steadily increasing in recent years. November 1 is recognized worldwide as World Vegan Day, and various awareness initiatives continue to highlight this growing trend. On the occasion of World Vegan Day, Asst. Prof. Dr. Melike Şeyma Deniz from Istinye University’s Department of Nutrition and Dietetics emphasized the importance of plant-based nutrition not only for individual health but also for the sustainability of the planet.
A Model of Nutrition Crucial for the Planet’s Future
Dr. Deniz noted that recent scientific studies have demonstrated the multifaceted benefits of plant-based diets and stated:
“Plant-based nutrition is valuable not only for individual well-being but also for the sustainability of our planet. This dietary model reduces the risk of disease while minimizing environmental impacts.”
The Importance of Supplementation to Prevent Nutrient Deficiencies
Individuals who limit animal-based foods but include some of them in varying degrees are generally referred to as vegetarians. Those who consume dairy products are lacto-vegetarians, those who consume eggs are ovo-vegetarians, those who consume both are lacto-ovo-vegetarians, and those who include fish in their diet are pesco-vegetarians. People who exclude all animal-derived products follow the vegan model.
Dr. Deniz highlighted the need for careful planning when following a vegan diet and added:
“When properly planned, vegan diets can be adequate and balanced. However, there is a risk of insufficient intake of certain nutrients such as vitamins B12 and D, calcium, iodine, zinc, selenium, and protein. Therefore, it’s important to seek professional guidance and use supplements when necessary.”
Vegan Diets Benefit Heart Health
Research indicates that vegan nutrition may lower the risk of coronary heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Dr. Deniz explained that this is directly related to the nutritional profile of the diet:
“Plant-based diets are rich in fiber, antioxidants, and phytochemicals while being low in saturated fats. This composition plays a major role in reducing disease risk. Additionally, it strengthens gut microbiota and reduces inflammation, which also contributes to skin health.”
A Sustainable Choice for the Planet
Scientific evidence shows that vegan, vegetarian, and Mediterranean-style diets are among the most environmentally sustainable nutrition models. These diets require less greenhouse gas emission, water consumption, and land use.
Providing an example, Dr. Deniz said:
“Producing one kilogram of vegetables requires approximately 332 liters of water, whereas producing one kilogram of beef requires about 15,415 liters. This striking difference clearly demonstrates the environmental impact of plant-based nutrition.”
“Meatless Monday” Can Make a Big Difference
Dr. Deniz emphasized that the “Meatless Monday” movement is an accessible starting point for everyone and added:
“Even if you’re not vegan or vegetarian, skipping meat one day a week can make a meaningful difference for both your body and the planet. By choosing vegetables and legumes on Mondays, you support your health while contributing positively to the environment.”
A Plant-Based Future Is Possible
In light of all these findings, it’s clear that plant-based nutrition is not merely a trend but a key to a healthier and more sustainable future—both individually and collectively. Dr. Deniz concluded:
“Reducing meat consumption and adopting a diet rich in vegetables, fruits, whole grains, and legumes is one of the most effective ways to protect our health and show respect for our planet.”
