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Vegan health

Michael Greger MD

https://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations

"The balance of scientific evidence suggests that the healthiest way to eat is a vitamin B12-fortified diet of whole plant foods."

Video: What are the healthiest foods: https://nutritionfacts.org/video/flashback-friday-what-are-the-healthiest-foods

Video: Food as Medicine, TEDxSedona https://www.youtube.com/watch?v=xnKaOL2IBPY

Academy of Nutrition and Dietetics

J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. doi: 10.1016/j.jand.2016.09.025. https://www.ncbi.nlm.nih.gov/pubmed/27886704

"It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease."

Dietitians of Canada

https://www.dietitians.ca/Downloads/Factsheets/Guidlines-for-Vegans.aspx

"A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. A healthy vegan diet has many health benefits including lower rates of obesity, heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer."

The British Nutrition Foundation

https://www.nutrition.org.uk/attachments/106_Vegetarian%20nutrition.pdf

"A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range."

The British National Health Service

https://www.nhs.uk/live-well/eat-well/the-vegan-diet

"With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs."

The Dietitians Association of Australia

https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegan-diets-facts-tips-and-considerations

"Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. With good planning, those following a vegan diet can cover all their nutrient bases"

The National Health and Medical Research Council

https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf

"Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle. Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day."

Jack Norris RD

Video: Answering the nutrition questions vegans commonly receive https://www.youtube.com/watch?v=P9DRaRpmFuI

Tips for new vegans: https://veganhealth.org/tips-for-new-vegans

Plant-based eating

Harvard Medical School

https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian

"Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses."

British Dietetic Association

https://www.bda.uk.com/foodfacts/vegetarianfoodfacts.pdf

"Well planned vegetarian diets can be nutritious and healthy. They are associated with lower risks of heart disease, high blood pressure, Type 2 diabetes, obesity, certain cancers and lower cholesterol levels. This could be because such diets are lower in saturated fat, contain fewer calories and more fiber and phytonutrients/phytochemicals (these can have protective properties) than non-vegetarian diets. (...) Well-planned vegetarian diets are appropriate for all stages of life and have many benefits."

The Heart and Stroke Foundation of Canada

https://www.heartandstroke.ca/get-healthy/healthy-eating/specific-diets/for-vegetarians

"Vegetarian diets can provide all the nutrients you need at any age, as well as some additional health benefits."

Veganism and harm to animals

Widely available animal products cause more harm to animals than getting the same nutrients from vegan alternatives.

Number of Animals Killed to Produce One Million Calories in Eight Food Categories:

https://i0.wp.com/freefromharm.org/wp-content/uploads/2014/03/animalvisuals_diagram.jpg

http://www.animalvisuals.org/projects/data/1mc/