Welcome to the Vegan Clapback Series!
As a vegan, or plant-based eater, it is likely that you have faced some questions about your lifestyle and the way you eat. Some of them can be really tricky to answer, especially in the moment.
To give you a little help, this month I am sharing 31 of the to anti-vegan arguments you have told me that struggle to respond to, along with a short and logical response. I will be sharing more of these throughout the year over on my Instagram page – so feel free to get in touch with any you would like to add to the list!
Just click any of the arguments to see the social media post, and feel free to share it so you can help others too!
Let’s go…
Day 1
“There would be no cows, sheep or pigs if we didn’t eat them”
If we all moved towards a vegan diet, farmed animals would not disappear overnight (or take over the world). Farming is based on ‘supply and demand’. Farmed animal populations including pigs, sheep, chickens and cows would gradually decline as demand declines.
Some would likely be kept as pets, but we’d stop breeding them into existence for profit… which is a more ethical option than bringing souls into the world only to exploit and kill.
Plus… these animals only exist in their current form because of selective breeding by humans. Their wild counterparts look and behave wildly different.
Day 2
“I know my body and mine functions best on lots of meat”
Your body may feel good now, but data on long-term health outcomes matter… On a meat-heavy diet, evidence indicates that you are putting your long-term health at risk. You may be more likely to develop heart disease, diabetes, dementia and some forms of cancer in the future. You can’t feel these developing.
Plant-predominant diets are consistently found to support heart health, disease prevention and longevity.
Day 3
The argument:
More animals are accidentally killed in the harvesting of crops than are killed in animal agriculture. So, if we eat animals, fewer animals will die overall.
The truth:
Far more animals suffer and die in the farming of animals.
But let’s pretend the argument was true for a moment…
More crops are grown and harvested to feed livestock than to feed ourselves directly… which means any argument used against crops is amplifying the argument against animal agriculture.
To save animals… eat fewer animals.
Day 4
“Religious sacrifice is part of tradition. You are not respecting my faith”
We all have a right to faith and to be respected for what we believe in. But do we have a right to harm others, humans or animals, in the name of our faith?
Many traditional practices such as slavery, cockfighting and even human sacrifice were once ‘normal’, but have since been abandoned with society recognising their immorality. Religion does not provide a green light for inflicting pain and suffering on others. Religious practices can evolve to reflect and align with the core values of many faiths – kindness and respect for life.
Day 5
“You’re gonna get fat by eating so many carbs”
Carbohydrates have no special fat-gaining power over any other macronutrient. Weight gain is based on the availability of excess energy, not simply the quantity of carbohydrates in your diet.
In fact, carbohydrates from whole plant foods like fruits, vegetables, grains and legumes are packed with fibre. Fibre helps with digestion, keeps you full and supports weight management.
If you base your diet on highly processed carbohydrates (such as white bread and sugary snacks), you may be more at risk of weight gain. This is because these foods are usually high in energy and don’t fill you up.
So, when it comes to carbohydrates, it’s less about the quantity and more about the quality.
Day 6
“Organic meat from small, local farms is OK”
Let’s touch on the environmental, ethical and health aspects of this argument.
Environmental:
Transport only makes up a small percentage of the overall carbon footprint of a food (for beef it is only 0.5%). Going for local meat will therefore only make a tiny difference compared to switching to food that has a lower total footprint (i.e. plants!).
Ethical:
Small farms are not exempt from the processes required to produce meat products. Even animals that appear to be ‘loved’ on the outside have to experience separation, stress and ultimately slaughter on the inside … as is the nature of animal agriculture.
Health:
The nutritional content of organic animal products from small, local farms is largely the same as those produced from anywhere else. ‘Local’ and ‘organic’ are often marketing terms to help the consumer feel good about their choices (and pay more).
What about organic? Organic standards only regulate feed and farming methods, not the environmental, welfare or health impacts of the product.
If you don’t feel happy about buying meat from large, far away farms, then buying from small, local farms is also not the answer. Eat more plants.
Day 7
“If vegan is the best diet then why do you need to supplement?”
Firstly, we know more about human nutrition than we ever have, so we have a better idea of ‘optimal’ nutrient levels. Supplementation, done in the right way, is a great tool to support human health.
Secondly, changes in our food system mean that certain nutrients, for example vitamin B12, are now more difficult to achieve from food. Meat-eaters get their B12 from supplemented animals, vegans get theirs by directly supplementing themselves.
Thirdly, supplement aren’t just for vegans… due to shortfalls across the population, man people require nutrient supplementation regardless of their dietary pattern, for example vitamin D. And did you know… all of our diets are already supplemented through ‘fortified’ foods, like iron in cereals and calcium in bread.
In today’s world, safe and evidence-based supplementation is just smart.
Just be mindful and get your information from trusted sources. High dosages of many nutrients can be harmful.
Day 8
“We are designed to eat meat – look at our teeth!”
Humans evolved to be able to utilise both plants and animals to survive. But we are certainly not specialised for tearing raw flesh like true carnivores.
Our flat molars and the movement of our jaw is ideal for grinding plants – a hint towards the key role that plants played in our evolution.
But does that even matter..?
Just because we can utilise something, does that mean we should?
Nutritional science indicates that we can thrive on plant-based diets. And what about our modern values and the future of our planet?
Humans have done incredibly well because of our ability to adapt. Our choices today should reflect our modern understanding of the world, not just what we think our ancestors did to survive to the following week…
Day 9
“You would have to eat tonnes of plant protein in order to get an adequate amount”
Getting enough protein is important, but the quantity we need can be wildly overestimated (…particularly when people hear you are vegan).
Protein is found in good quantities in many plant foods including tofu, tempeh, seitan, peas and peanuts. It is also found in every other plant out there. Yes… even broccoli.
You do not need ‘tonnes’ of plant protein to get enough. A variety of plant foods, including high protein options with meals, will give the average person what they need (…plus fibre, healthy fats and many micronutrients that we lack in our standard animal-heavy diets). Even top athletes and olympians get plenty of protein on a well-planned plant-based diet …so we probably can too.
Day 10
“Nutrients are less well-absorbed from plants”
Your body can absorb nutrients from plants just fine. The vitamins, minerals, and fibre from plants are all utilised well by the body as part of a balanced diet.
Some nutrients, such as iron and zinc, have slightly lower absorption rates from plants than meat… but this is easily increased with simple techniques such as including foods with vitamin C (easy on a plant-based diet) and soaking or sprouting grains.
Plus plant foods are rich in many things that animals foods are not – such as fibre and antioxidants.
No health professional (or charlatan) should ever recommend that you include animal products for nutrients if you are vegan …if they do, fire them.
Day 11
“Vegan foods are too processed”
A diet based on heavily processed foods is a concern …but not a vegan-specific concern. In fact, processed meats are particularly concerning for health, as they are linked to an increased risk for bowel cancer.
As a vegan or plant-based eater, you don’t have to rely on processed food any more than a meat-eater does. Go for more tofu, tempeh, beans and lentils for whole food protein sources. Remember, you can have ‘healthy’ and ‘unhealthy’ version of most diets. The key is to choose predominantly whole foods, which is easy on a vegan diet.
Plus… the processing of a food doesn’t automatically make it unhealthy. Much of it is about the nutritional profile of the final product.
Day 12
“If we are supposed to be vegan, why do we need to take B12?”
Vitamin B12 is not made by plants or animals. It is made by bacteria.
In the past, humans got enough vitamin B12 from bacteria on food and untreated water. Modern sanitisation of food and water removes these bacteria, so supplements help everyone, not just vegans. Even meat-eaters often need B12 supplements, especially as they get older.
Plus, you may not know this… but farmed animals are also supplemented so that their meat provides more B12. Not a ‘natural’ as you thought, right?!
Vitamin B12 supplement are a smart and simple addition to a vegan diet. We only need tiny quantities. Aim for 10µg per day.
Day 13
“Formally known a ‘farming’“ – George Monbiot
The term ‘regenerative’ refers to farming techniques that aim to maintain local soil health, biodiversity and ecosystem resilience. The term is not regulated or standardised however, so what it really means in practice can vary.
Although better than common farming practices, regenerative farming requires more land for food production. Land is a precious resource and we are already using too much of it to produce food. In fact, we need to reduce our land use for farming to support restoration of our environment …and we can do this by eating a plant-based diet.
Regenerative farming, although a better way to farm, is not the answer to the climate crisis. A move towards a plant-based diet is.
Day 14
This term is reflective of a non-restrictive mindset towards food, which is good thing …so why don’t I use it?
What is ‘moderation’? It can mean very different things to different people.
There are many harmful things that I don’t recommend ‘in moderation’, for example tobacco, energy drinks, alcohol and processed meats. So from a health point of view, it doesn’t really stand up.
If a health professional tells you this, it’s probably because they don’t know very much about nutrition. If someone else tells you this, it’s probably because they want to eat whatever they want.
In addition, this term does not apply if you have vegan values. Any quantity of animal-derived products involves suffering and death, and therefore goes against vegan ethics. ‘Moderation’ does not negate harm.
Day 15
“Does it matter what I do? You do you?!”
I like the idea of this – everyone choosing their own path. Why don’t vegans say it? Because when we say ‘you do you’ or ‘live and let live’ we are forgetting… the animals, the slaughterhouse workers, the hungry, the climate refugees, the indigenous peoples, the future generations.
Our choices have repercussions. Once we are aware of this, we should absolutely live and let live… and eat a plant-based diet for the benefit of all living beings.
Day 16
“If this lifestyle was healthy, doctors would talk about it, don’t you think”
Yes you would think. Firstly, if you have a heart attack, there is no better place to be than in the care of an experienced doctor along with a cardiac team. Modern medicine is remarkable and has huge strengths. But it also has weaknesses…
Healthcare has traditionally focused on acute issues and disease management rather than prevention, which is now needed more than ever with the rise of lifestyle disease. Doctor therefore have limited nutrition training leaving them open to personal opinion and bias. Those who have great skills and knowledge in nutrition have mostly done their own review of the science and extra trainings. Plus, doctors are subject to exactly the same barriers to plant-based diets as everyone else… culture, misconception, influence of industry, and lack of awareness.
Day 17
“The animal was born to be killed for food”
Dogs were born to be part of the Yulin Dog Meat Festival, rats were born to be mutilated in the scientific experiments, elephants were born to perform as the circus’s main attraction.
Does deciding and animal’s fate before they are born make our treatment of them morally justifiable? I would say no. Humans have a long history of exerting power over animals (and fellow humans) for our own benefit …simply because we can. Perhaps it’s time to use our humanity and moral responsibility to protect them.
Day 18
“There are authorities to protect the welfare of animals”
Yes there are. Unfortunately, they don’t protect the welfare of animals.
Schemes such as RSPCA Assured and Red Tractor fall far short of their promises, providing minimal standards rather than optimal ones. Plus their minimal standards are not even met. Widespread systemic animal abuse has been documented on farms within the schemes.
These schemes protect profits and consumer confidence, not animals. And think about it, is it ever ‘high welfare’ to be slaughtered?
Day 19
We love this abstract idea of things being ‘natural’ …so you might be surprised to hear that it means very little to me. The fact that something is thought of as ‘natural’ does not make it by default, safe, ethical or necessary …infectious diseases are ‘natural’.
Besides, is eating animals today actually ‘natural’? It is estimated that 74% of land-livestock are factory farmed. If you have ever witnessed what goes on inside a factory farm, you’ll know there is nothing ‘natural’ about it. Factory farming amplifies suffering on an unimaginable scale.
Living ‘naturally’ is not a valid argument against veganism. The best way to live in harmony with nature is to not eat animals
Day 20
“You are more likely to be anaemic”
Anaemia is diagnosed when your body doesn’t have enough healthy red blood cells, often due to low iron or vitamin B12. It is a common deficiency worldwide and symptoms include fatigue and pale skin. Those on a vegan diet can have lower iron stores, but rates or anaemia don’t appear to be consistently higher compared to omnivores. Why?
Because plants contain lots of iron! Iron rich plants include lentils, spinach, kale, pumpkin seeds and quinoa. When paired with sources of vitamin C, effective absorption is also no problem. Plus plant-based iron has benefits. Your body absorbs only what is needs, avoiding harmful iron overload, and it comes with fibre and antioxidants rather than cholesterol or saturated fat.
There are many reasons for anaemia, including absorption difficulties related to gut damage, high blood loss which can happen with injury or heavy periods, or low B12 in older adults. See your doctor if you’re experiencing low iron levels, but eating meat is never the correct ‘treatment’.
Day 21
“How can you be vegan if you have a cat who eats meat?”
This is an intricate topic. Technically, vegans are not ‘for’ animals being bred as ‘pets’ at all. But… we are where we are, and I believe we have a moral duty to take care of the animals we have bred to live alongside us. This is why I support the rescue and rehoming of the ‘unwanted’ souls of the pet industry (like my rescue cat Bean who was found on a roundabout at 5 weeks old, with a dead sibling nearby).
As omnivores, we know dogs can live vegan with an appropriately planned diet. Cat however are obligate carnivores, mean it is trickier (but not impossible!).
Society has left us in a tough spot as vegan cat-companions. But The Vegan Society’s definition of veganism states that we go ‘…as far as practically possible’. We should not judge anyone for doing what they can to support animals.
Plus… vegan cat food is available, and recent research suggests that vegan diets are safe and perhaps even beneficial for cats. If you want to try, ensure you do your research, get a food that contains taurine, and always speak to your vet for individual advice as needed.
In my view, lab-grown meat or proteins created through precision fermentation could be a great option for our little fur monsters in the future. So watch this space…
Day 22
“I’ve heard bone density/fracture issues are more common in vegans”
Studies such as the EPIC Oxford study found higher fracture risks in vegan, leading to widespread headlines on the topic. But nutrition studies are complex, so it’s important to look at the full picture. The study didn’t adjust for factors like BMI, physical activity, and smoking – which are major risk factors for fractures. Also, many vegans in the study weren’t supplementing with vitamin D or B12, or consuming enough calcium, which are all crucial for bone health – and easily achieved on a vegan diet.
When we account for lifestyle factors, calcium intake and proper supplementation, the fracture risk in vegans is not of concern. With a well-planned diet, vegans may achieve even better bone health than omnivores, thanks to lower intake of saturated fat and extra bone-healthy nutrients from plants like vitamin K, magnesium and antioxidants.
Take home message… whatever diet you follow, it is important to meet your nutrient requirements and take appropriate supplementation. Plus lift a few weights… one of the best things you can do for your bones!
Day 23
“A ‘scientifically proven’ carnivore diet helps with diabetes”
The increasingly popular ‘carnivore diet’ means only eating animal-based foods including meat, eggs, dairy and butter. Zero plant foods are eaten… many don’t even use spices.
First of all, there are no robust nutritional studies specifically investigating carnivore diets. So this statement is incorrect. The carnivore diet may superficially improve blood sugar levels through the elimination of carbohydrates… but this is addressing the symptoms rather than the underlying mechanisms. The carnivore diet is likely to pose significant risk for people with diabetes. This is due to lack of fibre, high saturated fat, risk of hypoglycaemia and nutrient deficiencies.
Those who follow the carnivore diet do not follow scientific evidence. If they did… they wouldn’t be carnivore.
Day 24
To experience pain, we require a nervous system for pain signal transmission, a brain to process signals and a consciousness to interpret those signals as suffering. Plants do react to their environment, for example turning to the sunlight or releasing chemicals when they are damaged… but these are considered to be biochemical reactions rather than conscious experiences.
But what if plants could suffer in some unknown way that we just haven’t discovered yet? Well… we should still eat more plants. Why? Because animal farming uses more plants to feed the animals than if we ate them ourselves. So the argument that plants feel pain doesn’t really stack up when it comes to veganism.
And do you know who can definitely feel distress, pain and suffering? Animals.
Day 25
“Meat has all the necessary nutrients whereas with veganism you can’t eat one item to get all”
Meat does not contain all the necessary nutrients for health. With the exception of breast milk for newborns, no one can eat just one food and get all the nutrients they need. If you just ate chicken, you would lack fibre, vitamin C, folate, magnesium and carbohydrates. If you just ate broccoli, you would miss out on enough protein, healthy fats and zinc.
And you know what… we don’t need to rely on one food! One of the wonderful things about our diets is that they are diverse and colourful – and they should be this way on any dietary pattern. When we eat a diverse range of food, whether that includes animal foods or not, we get a range of different important nutrients to support our health and wellness.
Day 26
This argument is basically saying that someone’s enjoyment of bacon is more important than anything involved in creating it. That the suffering is worth it for their pleasure. This tells us two possible things about the person using this ‘argument’.
Either they haven’t taken any time or energy to understand what happens to make bacon… as so they are entirely ignorant of the horrors of what they are defending – or they know what happens, but lack the emotional capacity or empathy towards other living beings.
To this one I would simply respond with a question… do you believe that your pleasure is more important than an animal’s entire experience of life on earth? If you can make them think… you’re winning. If you you can’t… let it go (and make them a vegan bacon sandwich instead).
Day 27
“Being vegan is less affordable”
A 2016 University of Oxford study actually found that vegan diets could cost around 30% less than a meat-heavy diet. For many of us with basic cooking skills and equipment, being plant-based doesn’t have to cost any more. It’s all about how you shop and cook. Instead of always buying the fake meat and fish or fancy superfood powders, fill your trolley with nutritious, affordable staples like beans, rice and bananas. Stock your cupboard with herbs and spices to add depth of flavour.
Whole plant foods are often cheaper than meat and dairy… plus buying in bulk, in season, from the freezer or from the reduced section can help you stretch your pennies.
This is not to say that some people don’t legitimately struggle. Depending on where you live and what you have access to, meat and dairy subsidies and cheap junk foods have made a healthy diet an impossible option for many. We still need system change to make it accessible for everyone.
Day 28
“Eating meat was the way our ancestors ate, and doing so gave us bigger brains”
The development of the human brain was likely to be a result of several factors, including the use of tools and cooking. This helped to unlock more nutritional value from what food early humans could get hold of – both plants and animals.
In the Palaeolithic era, average human life was likely only 33 years; their aim was to live long enough to reproduce successfully. At that time, they did not live long enough to die from heart disease or cancer. They were focused on avoiding dehydration, infection or predation. Due to modern developments, we are not lucky enough to aim for healthy ageing instead. And what does modern science tell us about healthy ageing?
Research from the Blue Zones indicates that those who eat a plant-rich diet are able to enjoy longer and healthier lives. And their brains are just fine. Great in fact, with lower levels of dementia.
Day 29
“I don’t see any animals living in bad conditions”
The sight of animals grazing in fields across the countryside feels wholesome, right? They look like they are having a nice life. Unfortunately, all of these animals will go on to meet an unfortunate end behind closed doors. Plus, most of the animals in our food system are not the ones we see in the fields.
According to CIWF (Compassion In World Farming) up to 85% of farm animals are confined in factory farms in the UK. There is a reason that we are sold the story of ‘happy farm animals’ from a young age …because the truth would destroy the industry. This is marketing, not animal welfare.
Just because we don’t see it doesn’t mean it isn’t happening. Choosing a vegan lifestyle is a way to step back and make a choice that aligns with compassion for animals, even when we don’t directly witness their suffering.
Day 30
“A plant-based diet isn’t necessary, you can be healthy and live a long life eating animals”
Yes, you may go on to live a long and healthy life without being plant-based. But you are more likely to live a longer and healthier life if you are plant-based. We know this because there is an overwhelming quantity of data indicating that plant-rich diets reduce our risk of our most common and debilitating chronic diseases such as cardiovascular disease, diabetes and obesity.
There will always be exceptions to the data, because the data looks at a population level.
A vegan or plant-based not is not based on necessity… it is about choosing a path that aligns with better health, lower suffering, and a more sustainable future… and probably fewer medications in your later years.
Day 31
“A vegan diet requires a lot of produce imported from far away (like mango and avocado)”
Just like any other diet, a vegan diet can be based on predominantly local foods, or predominantly exotic foods. So the question is… is an exotic vegan diet worse than a local omnivorous diet when it comes to planetary health?
It is true that locally grown food requires less transport to make it to our plate. But the idea that local food always trumps exotic food when it comes to sustainability is incorrect. When examining food-related carbon emissions, we find that transportation accounts for less than 10% …and for beef only 0.5%. Most of the emissions from food comes from land use change, farming and animal feed; resources that are required much more intensively in animal agriculture – both locally and far away.
So even when shipped at great distances… emissions from an avocado remain much lower than locally-produced animal products.
Plus… since when have mangos and avocados become foods only eaten by vegans?
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