Difference between revisions of "Health"

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(B12: Added some additional information to the B12 entry pakraw)
(Animal products do cause artery damage, but some of these claims are too controversial and unnecessary now with the sources above.)
 
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How '''healthy''' is [[veganism]]? Just as with omnivorous and vegetarian diets, ensuring a balanced diet is a key. There are plenty of advantages, but there are some higher risks too. Some people actually choose to go vegan exactly because of health reasons. But to blindly follow a vegan doctrine can have sad consequences too, therefore a well-planned diet supplemented by some nutrients is recommended.
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How '''healthy''' is [[veganism]]? Just as with omnivorous and vegetarian diets, ensuring a good intake of healthy ingredients and all essential nutrients is key. There are plenty of advantages, but there are some risks too. Some people actually choose to go vegan exactly because of health reasons, and a number of organisations admit there can be health benefits, especially compared to a standard Western diet. However, to blindly follow an incomplete vegan diet can have sad consequences too, so a well-planned diet supplemented by some nutrients is recommended.
  
==Health arguments==
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==The healthiness of vegan diets==
World renowned cardiologist shatters human omnivore myth in one sentence:
 
  
William C. Roberts MD has five decades of experience in the field of cardiology, written over 1300 scientific publications, a dozen cardiology textbooks, and has been editor in chief of the American Journal of Cardiology for a quarter of a century. He is arguably the most highly regarded cardiologist in the world today.
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===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
  
In his 2008 editorial "The Cause of Atherosclerosis", published in the peer reviewed journal Nutrition in Clinical Practice, Roberts states that there is a single, sole cause to heart disease: cholesterol. If your total cholesterol is below 150 and LDL is below 70, you are essentially heart attack proof. What is the cause of high cholesterol? Saturated fat and animal products:
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"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."
  
Atherosclerosis is easily produced in nonhuman
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===Dietitians of Canada===
herbivores (eg, rabbits, monkeys) by feeding them
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https://www.dietitians.ca/Downloads/Factsheets/Guidlines-for-Vegans.aspx
a high cholesterol (eg, egg yolks) or high saturated
 
fat (eg, animal fat) diet… And atherosclerosis was not produced in a
 
minority of rats fed these diets, it was produced in
 
100% of the animals! Indeed, atherosclerosis is one
 
of the easiest diseases to produce experimentally,
 
but the experimental animal must be an herbivore.
 
It is not possible to produce atherosclerosis in a
 
carnivore…"
 
  
He elaborates in an earlier editorial:
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"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."
  
It is virtually impossible, for example, to produce atherosclerosis in a dog even when 100 grams of cholesterol and 120 grams of butter fat are added to its meat ration. (This amount of cholesterol
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===The British Nutrition Foundation===
is approximately 200 times the average amount that human beings in the USA
 
eat each day!). (The American Journal of Cardiology, 1990, vol. 66,896.)
 
  
He then utterly annihilates the human omnivore myth in a single sentence. here it is:
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https://www.nutrition.org.uk/attachments/106_Vegetarian%20nutrition.pdf
  
:Because humans get atherosclerosis, and atherosclerosis is a disease only of herbivores, humans also must be herbivores.
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"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."
  
At once the insanity of our times comes into razor sharp relief.
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===The British National Health Service===
 +
https://www.nhs.uk/live-well/eat-well/the-vegan-diet
  
Some may debate whether cholesterol is the sole cause of heart disease. It does not matter, the fact remains that atherosclerosis occurs only in herbivores.
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"With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs."
  
If humans were physiological omnivores, heart disease would not exist, let alone be America's #1 killer for over a hundred years.
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===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
  
It may not be the least bit hyperbolic to say that the existence of heart disease in humans is proof that we, as a species, are vegans.
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"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"
  
In any case, a low fat vegan diet has been proven again and again to be the cure for heart disease. A mountain of clinical evidence supports this.
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===The National Health and Medical Research Council===
 +
https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf
  
According to Roberts, those who are utterly immune to heart disease without the use of statin drugs are pure vegetarian fruit eaters. His own exact words. fruit eaters.
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"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
  
 
==Nutrients==
 
==Nutrients==
 +
 +
Registered dietitian Jack Norris is one of the most respected sources on what a healthy vegan diet looks like: https://veganhealth.org/tips-for-new-vegans
 +
 
===Protein===
 
===Protein===
 
...The seemingly never ending question vegans have to answer is:  Where do you get your protein?  The common question belies much ignorance regarding protein and our needs for it.   
 
...The seemingly never ending question vegans have to answer is:  Where do you get your protein?  The common question belies much ignorance regarding protein and our needs for it.   
  
The World Health Organization recommendation is minimum 0.8 grams of protein per day per kilo of body weight.  For example a woman who weighs 94 lbs = 43 kg x 0.8 = 34 grams protein.  This amount can easily be met on a vegan diet that adequately meets the persons caloric needs.  A general recommendation for women is 2500 calories per day and for men 3000 calories per day. These will of course vary depending upon amount of physical activity.  It should also be noted that an argument can be made in favor of the natural, easily digestible amino acids found in raw fruits and vegetables which provide higher quality protein than that found in cooked foods because the cooking process has rendered some of the proteins in the food unusable or actually converted them into toxic substances that the body will have to eliminate.  In addition there are a variety of problems which arise when too much protein is ingested in the diet.
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The World Health Organization recommendation is minimum 0.8 grams of protein per day per kilo of body weight.  For example a woman who weighs 94 lbs = 43 kg needs 43 x 0.8g = 34 grams protein.  This amount can easily be met on a vegan diet that adequately meets the persons caloric needs.  A general recommendation for women is 2500 calories per day and for men 3000 calories per day. These will of course vary depending upon amount of physical activity.  It should also be noted that an argument can be made in favor of the natural, easily digestible [[amino acids]] found in raw fruits and vegetables which provide higher quality protein than that found in cooked foods because the cooking process has rendered some of the proteins in the food unusable or actually converted them into toxic substances that the body will have to eliminate.  In addition there are a variety of problems which arise when too much protein is ingested in the diet.
  
    Extra proteins can cause kidney problems in people. A diet with too much protein stresses the kidneys. This can also result in the development of kidney stones.
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* Extra proteins can cause kidney problems in people. A diet with too much protein stresses the kidneys. This can also result in the development of kidney stones.
    Another important side effect of too much protein is the accumulation of ketones in the blood, a condition that is known as ketosis. The kidneys flush out excess proteins along with water,
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* Another important side effect of too much protein is the accumulation of ''ketones'' in the blood, a   condition that is known as ketosis. The kidneys flush out excess proteins along with water, which can lead to dehydration,   thus making you feel weak and tired.
    which can lead to dehydration, thus making you feel weak and tired.
+
* The amount of [[calcium]] required by the body increases with the amount of protein consumed.   If your body in unable to get the minimum required calcium, it will start leeching out calcium from the body. This condition     can become worse and lead to osteoporosis, where the bones tend to become brittle and break easily. While handling excess   protein, kidneys become unable to process uric acid quickly, thus leading to gout, a type of arthritis. Uric acid accumulates   in the joints, hence causing pain and tenderness.
    The amount of calcium required by the body increases with the amount of protein consumed. If your body in unable to get the minimum required calcium, it will start leeching out calcium  
+
* High protein foods that come from animal sources are very high in fats.   Excess fat can lead to a rise in cholesterol, eventually putting you at a greater risk of developing heart disease.   In case the high protein foods are high in calories, you are likely to gain weight easily.
    from your bones. This condition can become worse and lead to osteoporosis, where the bones tend to become brittle and break off easily.
+
Studies show that women who consume   excess proteins are more likely to have broken wrists, as compared to women who eat less protein. Other side effects of too   much protein include hypertension, dizziness, fatigue, headache, nausea, diabetes, cataracts, arteriosclerosis, different   kinds of allergies and increase in the acid content in the blood.
    While handling excess protein, kidneys become unable to process uric acid quickly, thus leading to gout, a type of arthritis. Uric acid accumulates in the joints, hence causing pain and
 
    tenderness.
 
    High protein foods that come from animal sources are very high in fats. Excess fat can lead to a rise in cholesterol, eventually putting you at a greater risk of developing heart disease.
 
    In case the high protein foods are high in calories, you are likely to gain weight easily.
 
    Studies show that women who consume excess proteins are more likely to have broken wrists, as compared to women who eat less protein.
 
    Other side effects of too much protein include hypertension, dizziness, fatigue, headache, nausea, diabetes, cataracts, arteriosclerosis, different kinds of allergies and  
 
    increase in the acid content in blood.
 
  
 
===B12===
 
===B12===
[[File:Kombucha.jpg|thumb|right|190px|Kombucha is considered by some as a good source of vitamin B12, although such information is not supported by scientific data.]]
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'''[[Vitamin B12]]''' is a very important vitamin for our nervous system. Registered dietitians generally agree that vegans should take B12 supplements if they do not consume B12 fortified foods at least twice a day. If you're vegan and you have your blood tested it's good to tell the medical personal to also check for B12 levels. ''Check our [[Vitamin_B12|detailed article about B12]] for more information.''
'''[[Vitamin B12]]''' is a very important vitamin for our nervous system.
+
 
Even if requirements are very low, missing it may have important and long term bad consequences.
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===[[Vitamin D]]===
But more than other vitamins (B12 is not technically a vitamin though it is commonly referred to that way), the question of the replacement of animal B12 is complex, and can sometimes have several contradictory answers.
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Vitamin D is primarily created by sunlight and getting enough be an issue for both vegans and non-vegans, whether living far from the equator, living indoors, or just sensible avoiding the risk of sunburn and skin cancer. Supplements are a safe and effective option for those who do not get optimal amounts from sunlight. Check [[Vitamin D|our detailed article about vitamin D]].
For some people (even [[veganism|vegans]]) we cannot find this B12 in non animal products, and we should replace it with some B12 tablets.
+
:''synopsis welcome here''
For others, B12 deficiency as consequence of veganism is a myth, as some bacterias are producing B12 directly in our digestive system.  However, a B12 deficiency can also be caused by an inability to absorb B12.  Some people may have acceptable levels of B12 in the blood but are unable to absorb the nutrient.
 
It is important to note that vegans are not the only ones who suffer from B12 deficiency.  Studies have show that a significant percentage of the American population is deficient in B12.  This indicates that the issue goes beyond veganism.  Many vegans begin with a strong desire to get back to nature in terms of diet. This often leads to a strong resistance to any kind of supplementation.  However it is important to recognize that the foods we eat and the environment we live in today is quite a bit different at least for most of us from the one we evolved in so long ago.  There used to be much higher B12 content in soils and consequently water also.  Aside from the small few who are actually growing their own foods with an emphasis on sophisticated composting most of us are not getting B12 from our food or water.  While some believe they are doing fine without B12, be advised that it can take many years before the bad symptoms of B12 deficiency begin to arise.  And due to the possible damage to the nervous system, vegans, vegetarians and meat eaters are wise to take the issue seriously.
 
  
===Vitamin D===
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===[[Calcium]]===
...
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Some vegan whole foods are rich in calcium, like bok choy, legumes and almonds. However, some vegans consume less than the recommended intake of calcium.
  
==Related links==
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== See also ==
* [http://www.veganhealth.org/ veganhealth.org]
+
* [[Wikipedia:Health|Wikipedia]]
* [http://en.wikipedia.org/wiki/Veganism#Nutrients Wikipedia: Nutrients in veganism]
+
* [[Vegan nutrition]]
* [http://en.wikipedia.org/wiki/Veganism#Health_arguments Wikipedia: Health arguments in veganism]
+
 
* [http://en.wikipedia.org/wiki/Vegan_nutrition Wikipedia: Vegan nutrition]
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==External links==
* [http://nutritionfacts.org/ Nutrition Facts Educational Site]
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* [http://www.veganhealth.org/ VeganHealth.org]
 +
* [http://nutritionfacts.org/ NutritionFacts.org]
  
[[Category:Health]]
 
 
[[trash:Health]]
 
[[trash:Health]]
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[[Category:Wikipedia]]

Latest revision as of 23:23, 23 January 2019

How healthy is veganism? Just as with omnivorous and vegetarian diets, ensuring a good intake of healthy ingredients and all essential nutrients is key. There are plenty of advantages, but there are some risks too. Some people actually choose to go vegan exactly because of health reasons, and a number of organisations admit there can be health benefits, especially compared to a standard Western diet. However, to blindly follow an incomplete vegan diet can have sad consequences too, so a well-planned diet supplemented by some nutrients is recommended.

The healthiness of vegan diets

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

Nutrients

Registered dietitian Jack Norris is one of the most respected sources on what a healthy vegan diet looks like: https://veganhealth.org/tips-for-new-vegans

Protein

...The seemingly never ending question vegans have to answer is: Where do you get your protein? The common question belies much ignorance regarding protein and our needs for it.

The World Health Organization recommendation is minimum 0.8 grams of protein per day per kilo of body weight. For example a woman who weighs 94 lbs = 43 kg needs 43 x 0.8g = 34 grams protein. This amount can easily be met on a vegan diet that adequately meets the persons caloric needs. A general recommendation for women is 2500 calories per day and for men 3000 calories per day. These will of course vary depending upon amount of physical activity. It should also be noted that an argument can be made in favor of the natural, easily digestible amino acids found in raw fruits and vegetables which provide higher quality protein than that found in cooked foods because the cooking process has rendered some of the proteins in the food unusable or actually converted them into toxic substances that the body will have to eliminate. In addition there are a variety of problems which arise when too much protein is ingested in the diet.

  • Extra proteins can cause kidney problems in people. A diet with too much protein stresses the kidneys. This can also result in the development of kidney stones.
  • Another important side effect of too much protein is the accumulation of ketones in the blood, a condition that is known as ketosis. The kidneys flush out excess proteins along with water, which can lead to dehydration, thus making you feel weak and tired.
  • The amount of calcium required by the body increases with the amount of protein consumed. If your body in unable to get the minimum required calcium, it will start leeching out calcium from the body. This condition can become worse and lead to osteoporosis, where the bones tend to become brittle and break easily. While handling excess protein, kidneys become unable to process uric acid quickly, thus leading to gout, a type of arthritis. Uric acid accumulates in the joints, hence causing pain and tenderness.
  • High protein foods that come from animal sources are very high in fats. Excess fat can lead to a rise in cholesterol, eventually putting you at a greater risk of developing heart disease. In case the high protein foods are high in calories, you are likely to gain weight easily.
  • Studies show that women who consume excess proteins are more likely to have broken wrists, as compared to women who eat less protein. Other side effects of too much protein include hypertension, dizziness, fatigue, headache, nausea, diabetes, cataracts, arteriosclerosis, different kinds of allergies and increase in the acid content in the blood.

B12

Vitamin B12 is a very important vitamin for our nervous system. Registered dietitians generally agree that vegans should take B12 supplements if they do not consume B12 fortified foods at least twice a day. If you're vegan and you have your blood tested it's good to tell the medical personal to also check for B12 levels. Check our detailed article about B12 for more information.

Vitamin D

Vitamin D is primarily created by sunlight and getting enough be an issue for both vegans and non-vegans, whether living far from the equator, living indoors, or just sensible avoiding the risk of sunburn and skin cancer. Supplements are a safe and effective option for those who do not get optimal amounts from sunlight. Check our detailed article about vitamin D.

synopsis welcome here

Calcium

Some vegan whole foods are rich in calcium, like bok choy, legumes and almonds. However, some vegans consume less than the recommended intake of calcium.

See also

External links