SA ranks 23 on top 30 list of vegan countries – what's behind this lifestyle trend?

• Veganism is becoming mainstream, with more and more countries globally seeing increases in plant-based diets.
• South Africa ranks 23 among the top 30 countries globally where veganism has been popular over the last year.
• If you are considering switching to veganism, there are a couple of things to bear in mind.

All over the world, consumers are increasingly moving towards plant-based diets. It's a market that's fast exploding: projections for the plant-based dairy alternatives market are expected to reach $32 million in 2031, News24 previously reported.

But what is behind this lifestyle trend?

According to a recent report, vegan interest is at an 'all-time high' in South Africa. Google Trends data shows that the country is among the top 30 countries worldwide where veganism was most popular over the past 12 months. In fact, South Africa ranks 23rd and is the only African country with a sizable vegan following.

Four Paws Head of Nutrition, Sonja Svensek says: 

Svensek adds that veganism is now used to describe a lifestyle that is against all forms of mistreatment and exploitation of animals.

'Consumers are spoilt for choice'

Apart from innovative vegan foods hitting supermarkets, the growth of veganism is also due to increasing consumer awareness of the health consequences of eating animal-derived products, as well as the ethical and environmental impact of intensive animal agriculture, says Svensek.

"With so many vegan options on the market today, consumers are spoilt for choice without having to compromise their favourite foods, as a lot of conventional food types such as meat and dairy products are available in animal-free varieties," she says, adding:

Also spurring the rise of veganism are fast-food chains and popular restaurant franchises now offering more and more vegan options. Not only are they gaining a wider consumer base, but they also have the influence of making vegan foods mainstream, says Svensek.

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Despite the increasing demand for vegan foods, the craze for these foods has not yet overtaken meat consumption. The global demand for meat is also growing: over the past 50 years, meat production has more than tripled, and the world now produces more than 340 million tons each year, according to Our World in Data.

Switching to a vegan diet: what to consider

Svensek believes that although a lot of vegan recipes require specific ingredients to make certain dishes, vegan food is often less complex than people believe it to be. 

For optimal health, there are a few things to keep in mind when switching to a vegan diet. Favouring a diet that limits processed foods and replacing them with nutrient-rich ones is important for everyone, not only vegans, she says. However, if a vegan diet is poorly planned, vegans may be at an increased risk of certain nutrient deficiencies. So, a well-planned vegan diet that includes nutrient-rich whole and fortified foods can help provide adequate nutrient levels. 

In an article for News24, dietetics students Meaka Garland and Alexa de Villiers at Stellenbosch University wrote that a plant-based lifestyle doesn't have to be costly: it was originally designed around emphasising whole foods (such as vegetables, fruit, beans and legumes) and minimally processed foods (such as milk, tinned, dried or frozen produce, pre-cut produce, peanut butter). In other words, the diet includes foods that are not refined and do not have added ingredients. 

Examples of plant-based diets include the Mediterranean, Nordic and DASH dietary approaches. It's also backed by science as having the potential to reduce the risk of heart problems, cancer, type 2 diabetes, and obesity.

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If you want to make the switch to a plant-based diet on a budget, here are some tips, according to Garland and de Villiers:

• Re-imagine family favourites, like spaghetti bolognaise or lamb moussaka with lentils, as opposed to the usual mincemeat base.
• Bulk up dishes with legumes (beans, lentils, chickpeas) slowly to introduce the family to this new plant-based change by doing half beans and half meat.
• Alternatively, you can start with one day a week, like meat-free Monday, to gradually include more plants and whole foods into the household's eating choices.
• Add more vegetables to your favourite dishes, like grating baby marrow and carrots into your meatballs or adding tomato to your scrambled egg.
• Replace energy bars and cookies with fruit and plain yoghurt for a snack or dessert. The latter option will contribute to your daily fibre goal. 
• If you often find yourself with wilted or overripe fruit and vegetables because you couldn't finish them fast enough, cook and freeze the produce to be added to soups, stews or desserts. The nutritional value of these frozen vegetables and fruit, like their fibre content, will be well retained.

World Vegan Day is celebrated on 1 November every year. The event was established in 1994 by Louise Wallis, then Chairperson of the Vegan Society in the UK, to commemorate the 50th anniversary of the founding of the organisation and the coining of the terms "vegan" and "veganism".