Through December 31, 2023, you can give a gift membership to The Vegetarian Resource Group (includes a 1-year subscription to Vegan Journal) for $15 each. Offer is valid in the USA only!

This is a terrific way to share the vegan message, as well as support VRG outreach. Gift subscriptions can be done online by simply typing in your message and the name and address of each gift recipient in the comments field. Go to: www.vrg.org/donate

By Jeanne Yacoubou, MS

If you’re a vegan for the environment, should water footprints or carbon footprints of food matter more to you?

You’re probably aware that almost all large studies and meta-analyses compiling results of several studies conclude that vegan diets have the smallest water footprint and carbon footprint of all diets. The reason is that it takes much more water and fossil fuels to produce meat and dairy compared to plant foods. Additionally, the methane and nitrous oxide generated from animal agriculture supercharge climate breakdown.

However, there are a few vegan foods – such as almonds, olive oil, and coffee – that have astronomical water footprints. And rice’s carbon footprint is much higher than those of other grains (and almost as high as that of chicken eggs) because of the methane produced from growing rice. Although in these cases, the water usage and carbon emissions are small compared to those produced by meat and dairy production, they are still significantly more than those of other plant foods.

So, what’s a vegan to do?

Water vs. Carbon Footprints of Foods

If you’re trying to live more sustainably as a vegetarian or vegan, it’s important to consider both the water and the carbon footprints of food. In cases where a particular vegan food has an extremely high water footprint or carbon footprint, you may choose other options whose footprint is not as high. Fortunately, as a vegan, you have plenty of other options.

However, even if you decide to stop eating certain vegan foods because of their heavy water or carbon footprints, you don’t need to count up those footprints of every food on your plate at every meal. Almost all studies show that vegans’ personal food footprints are already the lowest of all. Vegetarians have smaller food footprints than meat eaters do, although not as low as vegans have in most cases.

Whatever you choose to do in the name of living lightly on the Earth, remember that there’s more to sustainable food than just water and carbon footprints as we discuss below.

Water, Carbon, and Environmental Footprints of Food

It would be helpful to everyone striving to adopt a sustainable diet if there were tables of information listing the environmental footprints of foods. This metric, in theory, would contain not only water usage and carbon emissions associated with foods. It would also include, for example, the effects of a food’s production in relation to:

• land use (including deforestation)
• eutrophication potential
• acidification potential
• fossil resource use
• aquifer depletion
• air pollution
• biodiversity

As you may imagine, calculating the environmental footprints of foods is much more complicated than figuring out water or carbon footprints. As of this writing, the best source for the environmental footprints of foods is Michael Clark et al. It’s by no means complete, but it’s a good start.

Based on our reading of the scientific literature, foods with either a high water or carbon footprint have a heavier environmental footprint compared to foods that have neither. However, no comprehensive study that we’re aware of  has been done to substantiate this point, although the Clark et al. work supports it as we describe in our recent article.

Although research into the water and carbon footprints of foods is more advanced, there are many variables that influence final results. Soil condition and type, farming method, and climate are some of the major reasons why water and carbon footprints will vary from source to source and over time. So, think of any numerical value you see as an approximation, highly dependent on a host of factors that will be different from place to place and season to season.

Due in part to these differences, there are a few case studies which calculate certain plant foods as having greater blue (surface or groundwater) water footprints than some animal foods or carbon emissions comparable to those of meat or dairy. Generally, meta-analyses considering dozens or more of these studies show plant-based diets have smaller water and carbon footprints than animal-based diets. Conclusions from meta-analyses are more credible than small case studies done in a particular area.

To date, the best resource for finding out the water footprints of food is Mekonnen & Hoekstra. Note, however, that this work was published in 2011 and based on even earlier data. Because of climate breakdown, (extended drought and erratic rainfall patterns in many countries that have become common in the last few years), these data do not reflect the growing reliance on blue water for irrigation. So, for example, the blue water footprints of certain crops, such as avocado, have become significantly higher than what Mekonnen & Hoekstra reported.

For the carbon footprints of food, Poore & Nemecek is the most reliable source so far. Our World in Data has compiled a graphical interpretation of their work that is useful.

The Vegetarian Resource Group has already provided detailed information on the water and carbon footprints of many foods from these sources in several of our earlier publications, such as our water pollution brochure, vegan burrito infographic, and carbon footprints of vegan pizza article.

Do Personal Carbon Footprints Matter?

A 2023 study analyzing personal income and investment data from 1990 to 2019 in the United States showed that:

• 40% of total U.S. carbon emissions were associated with the top 10% of households.
• The top 1% in the U.S. were responsible for 15-17% of national carbon emissions.
• Of the top 1%, their investments accounted for 38-43% of their carbon emissions.

Although this study did not describe the carbon intensive lifestyles of the most affluent Americans, frequent air travel and car use are the major sources of carbon emissions for this group followed by home energy use. (Although the #1 way to reduce your personal carbon footprint is to have no or fewer children.) Comparatively speaking, diet is not a major source of the wealthy’s personal carbon footprint.

Remember that the notion of a personal carbon footprint was created by the fossil fuel industry as a marketing tactic to shift the focus away from their products as causing climate breakdown and placing responsibility on to individual people. However, although you didn’t cause the problem as an individual through your food choices, this doesn’t mean you should disregard the effect of your food on the environment and eat whatever you want. It’s always best to limit your consumption of unsustainable foods if possible – for health, environmental, and ethical reasons.

Personal vs. Global Carbon and Water Footprints

One person’s dietary choice is not going to solve the crisis of rapidly dwindling freshwater reserves all over the world or the planetary climate crisis. However, one person’s food preferences can have the following effects, which, when multiplied by millions of people, could lead to system change. In turn, a habitable planet with abundant resources for future generations could result.

As Nielsen, et al. describe in their 2021 article, you can influence those around you and society as a(n):

• Consumer, through your purchases of vegan or vegetarian products
• Investor, choosing a bank, lending agency, or stocks that aren’t associated with animal agriculture or fossil fuels
• Role model for friends, family, and co-workers, through your dietary choice
• Employee or student, requesting vegan options in the cafeteria or at company parties, reducing food waste by donating it to local shelters, and divesting from fossil fuels
• Citizen, contacting your government representatives to act on climate via increased funding for vegan or vegetarian initiatives in public schools and elimination of subsidies for animal agriculture; voting for candidates who support these positions or running for office yourself

So, as an individual, you have at least these five ways to make your diet’s environmental footprint matter. When you do, the ripple effects of your choice will be felt by many others.

Support The Vegetarian Resource Group Research by joining at https://www.vrg.org/member/2013sv.php

Or donate at www.vrg.org/donate

Recent topics brought up include:

– A parent posted, “Totally random but I was curious if anyone is ever concerned about their children not growing to their full height potential due to being vegan?” Other parents said their children are taller than them and an appropriate height.

– Did you know: There are times when people’s protein needs are higher. For example, in pregnancy, the recommendation for protein is 25 grams higher than it is when someone is not pregnant. That’s an increase of about 50%. Gave a link to: https://www.vrg.org/blog/2023/10/31/higher-protein-plant-milks/

– Posted winners of The Vegetarian Resource Group’s 2023 Video Contest.

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

Mac and Cheese photo from Di-Vine Plant Based Cuisine

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Bonkoko, 6802 Park Ave., Guttenberg, NJ 07093

Bonkoko’s myriad of vegan ice cream flavors listed includes: their most popular, Coconut Pistachio Crunch, Ginger Cookie, Blueberry Crumble, and Banana Nut Caramel Chocolate Crunch to name a few–all available by the scoop or pint. There are also Popsicles, with and without ocean harvested Sea Moss, in Mango Lemonade, Pineapple Blueberry Lemonade or Mixed Fruit. If a baked treat is more appealing, maybe consider a few varieties of Cookies or Banana Bread. Here are a few of their Smoothie selections. For a boost, you might try The Popeye with a choice of plant milks, mango, banana, kale, and of course, spinach. PB B&J features, plant milk, peanut butter, banana, and strawberry.

Di-Vine Plant Based Cuisine, 4595 Jonesboro Rd., Forest Park, GA 30297

Sample entrées include Famous Mocktails (a delicious take on Jamaican Oxtail made with an assortment of beans), Fried Chicken (made from gluten – BBQ, sweet chili, plain), Curried Chick Pea (warm spices simmered with potatoes, coconut milk, and turmeric).  All large entrée meals include 3 sides. All small entrée meals include 2 sides. Sides include Cabbage & Kale, Potato Salad Mac & Cheeze, Rice & Peas, Fried Plantain., Vegetable Patty, Spinach Patty; soups include Pumpkin Soup and Red Peas Soup (red beans with carrots and vegetables). The menu also features a number of desserts such as Sweet Potato Pound Cake, Coconut Strawberry Cake, and Banana Pudding.

Flour + Time, 1133 Huff Rd. NW, Ste. F, Atlanta, GA 30308

Enjoy their vegan menu of pastries, treats, and coffees. Sample items – Veggie Pot Pie; Pecan Pie; Key Lime Pie; Pain Au Chocolat (chocolate croissant; and Oatmeal Cream Pie.

Meeks Vegan Kitchen, 12778 S. Harlem Ave., Palos Heights, IL 60463

Appetizers include Stuffed Peppers (5 mini bell peppers stuffed with rice, Beyond Sausage, Impossible Meat, Mushrooms, Vegan Cashew Cheese, and Meeks Secret Seasonings). Several vegan pizza options including The Top Shotta Vegan Pizza (Plant-Based Jerk Chickn, banana peppers, red and green bell peppers with a BBQ sauce base with vegan cashew cheese); 7 Vegan Burritos; 16 Vegan Sandwiches including Tone’s Ultimate Vegan Philly (toasted French roll with lionsmane mushroom, oyster mushrooms, green peppers, onions, vegan mayo, and vegan cheese); 5 vegan wraps; 5 salads; sides including guacamole, salsa, and chips; as well as several desserts.

Vida Café, 3522 Blue Bonnet Cir., Fort Worth, TX 76109

In the mood for Italian cuisine? Then, come on down to Vida Café to relax and feel like you are at home! Run by a mother-son duo, this establishment offers a variety of vegan Italian items for all eating times in the day. With plant-based spins on classic dishes like spaghetti, alfredo pasta, minestrone soup, mozzarella sticks, bruschetta, meatballs, and a Monte Christo sandwich, there won’t be a single traditional Italian dish they won’t have! Come on down to get a little bit of Italy in your life!

Yummy’s Vegan Take Out, 6552 James B Rivers Memorial Dr., Stone Mountain, GA 30083

Enjoy the flavors and spices of ancient Indian cuisine, alongside Mex-Tex, and “some of the good ol’ American delights.” Main Eats – Vegan Chiki Chipotle Sandwich (fillet in a burger bun topped with vegan cheese, lettuce, tomato, Veganaise, mustard, ketchup, and yummy creamy chipotle sauce); Yummy Plate (bed of rice, vegetable curry, and roti (flat bread) with lentil soup, comes in a 9”x9” box); Vegan Burrito Wrap (flour tortilla filled with black beans, vegan cheese, lettuce, tomato salsa, vegan mayo, and option of avocado); Sides including dahl soup, samosas, and spring rolls; Desserts (Cinnamon Roll (baked run roll with cinnamon, topped with vanilla icing); Vegan Carrot Cake).

Yvonne’s Vegan Kitchen, 11 W. Dayton St., Pasadena, CA 91105

They sell a wide selection of Yvonne’s vegan, gluten-free cakes, cookies, donuts, brownies, Vegan Cheeses, healthy snacks, and platters, and offers nationwide shipping, pick-up in Pasadena, or local delivery in Southern California.

By Chelsea Chilewa, VRG Intern

Howdy all! My name is Chelsea Chilewa and I am a junior at Howard University. This fall I served as an intern for the Eleanor Miltimore Wolff Internship at The Vegetarian Resource Group. I spent my time working for VRG learning on and off the field about the many aspects of plant-based living.

I first became vegan in summer ‘22, and the journey was rough. That summer all I ate was a variation of rice, spinach and beans, and the occasional spaghetti night. I didn’t know any other vegans other than my brother and when we cooked it was a disaster. Finding The Vegetarian Resource Group was by chance and definitely the universe throwing me into a new era.

Through VRG, I was able to meet people on their journey and delve into deep conversations with them about the social dilemma and overall wellness of humans. At Baltimore Vegan SoulFest I met many elders that had 20+ years of living consciously. It was truly inspiring and it definitely whipped me straight. During my first year of veganism, there were moments that having cheese or ice cream didn’t seem so bad. This was when I was too intimidated to tell someone I was vegan, but hearing my elders’ passion helped me clarify my boundaries.

I also got the chance to film a vegan nutritional video for undergraduates, filled with informative content and personal anecdotes from VRG volunteers, which became an instruction aid for classes of nutrition students to talk about how they would respond to you as a not-yet vegan. Based on what I said, the students will develop a plan to guide someone like me in becoming vegan. It was yet another way to encourage our future dietitians to be a resource for those considering a vegan lifestyle, which is making knowledge accessible.

During my internship, I attended Natural Products Expo East, which was not only enlightening but also heartwarming. The vendors eagerly shared their favorite vegan products, from delicious plant-based desserts to creative mushroom-based recipes. Their enthusiasm was infectious, and it was clear that they had discovered a world of culinary delights that went beyond traditional notions of veganism.

One of the interviewees, a young woman with a radiant smile, spoke animatedly about her vegan pancake and cornbread mix brand and how it was indistinguishable from the dairy version. Trying it, I believe it’s even better. Another interviewee, a retired gentleman discussed his reliance on protein-rich plant foods like lentils and tempeh to maintain his strength and health. These interviews served as an inspirational testament to the versatility and deliciousness of a vegan diet.

My time as a vegetarian journalist intern was an enriching experience that deepened my understanding of the environmental challenges we face and the solutions available. It was a reminder that we all have a role to play in preserving our planet. By sharing stories and information, I became a voice for change, and I realized that even small actions, like creating a vegan nutritional video, can contribute to a brighter, greener future

As I reflect on my journey, I am filled with gratitude for the opportunity to blend my passion for writing with my commitment to a sustainable and vegan lifestyle. My time as a vegetarian journalist intern has not only shaped my career but has also strengthened my dedication to making a positive impact on the world, one word and one video at a time.

To support The Vegetarian Resource Group internships, donate at www.vrg.org/donate

To intern for The Vegetarian Resource Group, see https://www.vrg.org/student/index.php

Take a look at many different vegan Thanksgiving dishes you can prepare at home: https://www.vrg.org/recipes/vegan_thanksgiving.php

By Jeanne Yacoubou, MS

In 2006, the Food & Agriculture Organization (FAO) of the United Nations (UN) published its landmark report titled Livestock’s Long Shadow: Environmental Issues and Options. This Report, written like a life cycle assessment (LCA) of animal food products, raised public awareness about the environmental effects of the livestock industry. Going beyond water and air pollution, the Report described the link between accelerated global warming caused by methane emissions from cattle.

The Report has also been called a bombshell, shining light on an industry whose production of meat and milk products had not yet been widely recognized as a significant contributor to climate breakdown.

Some of the Report’s conclusions about animal agriculture’s role in anthropogenic (human-caused) climate crisis detail just how significant that contribution is:

• 18% of global greenhouse gas (GHG) emissions
• 37% of methane emissions
• 65% of nitrous oxide emissions
• 64% of ammonia emissions

We’ve addressed all of these emissions separately by type in recent articles, beginning with our piece on the carbon footprints of pizza.

In our 2009 article on the FAO Report, we noted that there was little reference to vegetarianism or veganism as a solution to the environmental problems caused by animal agriculture. There certainly was no advocacy for any type of plant-based diet as a strategy to reduce, let alone eliminate, the environmental impact – such as water pollution – of the livestock industry. This was before carbon emissions from food production became the subject of intense research as it is now.

It seemed obvious to us, then and now, that to lessen the environmental degradation caused by confined animal feeding operations (CAFOs), the livestock industry needed to change its ways or, better yet, be replaced.

Recently, our suspicions about why the FAO Report didn’t enthusiastically embrace vegetarianism or veganism have been confirmed. Several former FAO officials involved with the project stated anonymously to a major newspaper in October 2023 that the livestock industry exerted a strong influence on the Report. Industry lobbyists censored language that would present their practices as environmentally destructive. Since they wanted to keep selling their products, they’d never agree to a vegetarian or vegan alternative to meat eating.

Likely due to continued pressure by the animal agriculture industry to diminish livestock’s contribution to climate breakdown, the FAO revised its 18% figure from 2006 to 14.5% in 2013 in a report titled Tackling Climate Change Through Livestock. The title itself reflects the move away from placing responsibility on the livestock industry to implying it offers a way to solve the climate crisis.

Interestingly, the FAO will present at the November 2023 Conference of the Parties (COP), the first time agriculture’s contribution to the climate emergency will be highlighted at an international climate meeting. Reportedly, they will propose ways agriculture can help keep global heating to below 1.5 degrees Celsius above pre-industrial levels. Meanwhile, climate scientists are now reporting that current emissions will easily surpass that benchmark by 2040 if not sooner.

At the meeting, FAO will supposedly lower its GHG percentage further to 11.2%. It’s not clear how this is possible given recent increases in meat production.

The take home message from this revelation is something we’ve seen before and will, unfortunately, probably see again. Researchers are beginning to document how the livestock industry influences public perceptions on its role in causing the climate crisis. Their strategy is analogous to how the fossil fuel industry, through costly public relations campaigns, sows climate doubt and denial in the U.S. as it has for over fifty years.

This is another reason why the work of independent nonprofit organizations, such as The Vegetarian Resource Group, is more important than ever. To join VRG, go to https://www.vrg.org/member/2013sv.php

Thank you to more generous donors, in 2024 The Vegetarian Resource Group will be awarding $30,000 in college scholarships! Deadline is FEBRUARY 20, 2024.

We will accept applications postmarked on or before FEBRUARY 20, 2024. Early submission is encouraged.

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegetarian (vegan) diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

If you would like to donate to additional scholarships or internships, go to www.vrg.org/donate

Applications

Please click here to download a PDF of the application. However, applicants are not required to use an application form. A neatly typed document containing the information below will also be accepted as a valid application.

Please send application and attachments to [email protected] (Scholarship application and your name in subject line) or mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.

If emailing, please put your essay in a separate attachment with your first name and last initial. A PDF or Word document is preferred, but if you send a Google document, make sure permission is given so readers can access it. For more information call (410) 366-8343 or email [email protected].

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

by Priscila C. Reis, VRG intern from Brazil

Maybe I am biased, but in my opinion Brazilian food is the best in the world. It is true that Brazil has a very meat-based culture; however, at the same time, fruits and edible plants are very easy to get. Fresh vegetables and fruits are commonly found as street food at stands and fruit can be obtained from fruit trees on the streets. Meat is simple to replace in Brazilian dishes. Several kinds of soy meat, mushrooms, Jackfruit, vegan bacon, eggplant, and other foods can be used in Brazilian dishes in place of meat. Dairy can be replaced by plant-based products made from cashews, almonds, Brazil nuts, other nuts, or soy beans. The most common commercial plant milk is made from soy and the second most common is made from almonds

To see rest of the article and meal plan, go to https://www.vrg.org/nutrition/brazilian-meal-plan.pdf