Veganism is growing hugely. And it’s not just a temporary fashion – it’s a whole global movement of people dedicated to making a change – for animals, the planet and their health. It’s a lifestyle aiming to end cruelty towards every sentient being. I was a meat-eater. And a vegetarian – for 12 years. In 2012 I started doing some more research and confirmed something I was long afraid of – dairy industry is as cruel as the meat industry.
As a vegetarian, I was often wondering what happens to the calves if we drink milk that was meant for them… or what happens to the hens who lay the eggs we consume… I think I knew the answers all along – I just didn’t want to acknowledge them. In 2012 I went vegan and this was the best decision I have ever made in my life! The first and most important benefit of veganism is a clear conscience. Vegan diets also have numerous health benefits. From weight management (providing – we eat a diet rich in whole foods – not vegan junk food, poor in phytochemicals, vitamins, and minerals) to heart health and prevention of many cancers. Vegans tend to be slimmer and have a lower Body Mass Index. Veganism helps to prevent and cure obesity because it is lower in fats, rich in the complex (slow digested) carbohydrates, and higher in filling fiber.
Plant-based diets are known to be beneficial for heart health. Not only they are full of anti-inflammatory compounds – like flavonoids, antocyanines, carotenoids, polyphenols but are low in saturated fats and cholesterol-free – reducing the risk of coronary heart disease and heart attacks. Diet rich in fresh fruit and vegetables – abundant in fiber – lowers the risk of heart disease. Vegans are up to 75% less likely to develop hypertension and have overall up to 42% lower risk of dying from any heart disease. Nuts and whole grains are very beneficial for heart health too. Vegans tend to have lower blood pressure – caused by reduced viscosity (thickness) of blood. Plant-based diets help prevent and treat type 2 diabetes. Fruit, vegetables, whole grains, legumes, nuts, and seeds are abundant in nutrients essential for maintaining optimal health.
Plant foods are richer in fiber, microelements, vitamins, and antioxidants. Always remember to supplement B12 and Omega 3 however, because B12 doesn’t occur in plants and Omega 3 (ALA) from plant sources is inferior to Omega 3 from fish or algal oil. Algal oil is a great, vegan-friendly supplement, rich in DHA and EPA we need for optimal health (they are powerful anti-inflammatories). Make sure to eat a wide variety of foods to avoid iron, calcium, or vitamin D deficiencies. You might also consider taking a vitamin D supplement if you’re not exposed to the sunlight.
Vegans have lower blood sugar levels and better kidney function. Plant-based diet improves insulin sensitivity and lowers your risk of developing diabetes by up to 78%. This has been shown by many studies. Replacing meat with plant proteins reduces the risk of kidney stones and gallstones. High protein consumption – especially animal protein – makes the body excrete more calcium, oxalate, and uric acid – main components of urinary tract stones. Vegan diets provide protection against certain cancers. For example – replacing animal protein with beans and legumes reduces the risk of colorectal cancer by up to 18%. According to many recent studies – adopting a plant-based diet and eating at least 7 portions of fruit and vegetables daily – reduces the risk of death from all cancers by up to 15%. Also, soy provides protection from breast and prostate cancer. Make sure that you buy non-GMO and preferably – organic. Soy is rich in phytoestrogens that mimic estrogen – binding to estrogen receptors – preventing excess estrogen from doing so. Dairy products contain a lot of estrogens, which contribute to breast and prostate cancer. By replacing dairy products with plant alternatives – you lower your risk of developing those. Dairy can also greatly contribute to ovarian cancer. Turning lactose to galactose in our bodies is shown to cause ovarian cancer growth. According to some studies – like the famous Adventist studies – vegans live longer.
According to JAMA Internal Medicine Journal (2016) in a study conducted by Massachusets General Hospital – health and diet records of over 130 thousand participants were monitored over the course of 130 years. The conclusion of this study was that every 3% increase of protein from plants reduced the risk of premature death by 10% (12% from heart disease). Increasing the intake of animal protein by 10% increased the risk of death from all causes by 2% and 8% from heart disease. Replacing eggs with plant protein also showed reduced by 10% risk of death and giving up unprocessed red meat – by 12 %.
The biggest study on vegan diets was conducted by Loma Linda University and it is known as the Adventist Health Study – assessing the link between lifestyle, diet, disease, and mortality. Seventh-Day Adventists have a lower incidence of many diseases – comparing to people on standard American diet (sad). 2 studies were conducted, involving 24000 and 34000 Californian Adventists – over 40 years period. Those studies were not financed by the church. 1st study begun in 1960 (Adventist Mortality Study). Participants were observed for 5 years with a further 23 years follow up. The results showed that men lived on average 6.2 years longer and women – 3.7 years longer. Death rates from cancers were on average 40% lower for men and 24% lower for women. (Lung cancer rates were 79% lower, colorectal cancer – 38 % lower, breast – 15% lower).Coronary heart disease rates were also significantly lower – 34% for men and 20% for women.
Adventist Health Study
(AHS-1) – conducted between 1974 and 1988 involved 34000 Adventists from California – all of them over 25 years of age. This study was designed to establish what offers protection from disease. The results were very promising – the average life span of Adventist men was 7.3 years longer and women – 4.4 years longer than other Californians. Participants ate a plant-based diet, did not smoke, ate nuts several times a week, exercised regularly, and were within a healthy weight range. This lifestyle was shown to increase the length of their lives by up to 10 years. According to this study – reduced consumption of any meat decreases the incidence of colon cancer. Additionally – eating legumes offers protection against that disease. Eating nuts several times a week can reduce the risk of a heart attack by up to 50%. And eating tomatoes by men – reduced the risk of prostate cancer by 40%. Drinking soy milk more than once a day reduced the risk of prostate cancer by 70%.
Adventist Health Study 2
(AHS-2) by Loma Linda University School of Public Health is a current study, which started in 2002 – involving 96000 participants from America and Canada. So far the reports confirm that veganism protects against obesity and type 2 diabetes and vegans are also a lot less likely to develop certain cancers – veganism offers overall protection from cancers – including female-specific cancers. Vegans have higher levels of “natural killer cells” – white blood cells specialized in killing cancer cells. Accord ing to the studies – vegans not only live longer but also age with fewer health issues. Intestines of vegans have reduced the number of pathogenic bacteria and a greater abundance of protective species; lower blood pressure; the lower incidence of heart disease; lower risk of diabetes; lower risk of cancer. Meats – especially the red, processed ones are now officially classed as carcinogens (class 1). All meats – even chicken – contain high levels of cholesterol and saturated fats. Dairy and eggs contain them too. Even unprocessed meats like beef, lamb, pork, goat, etc – are class 2 carcinogens. Meat and dairy contain hormones and antibiotics – added by the farmers to maximize their profits. Consuming those hormones disrupts our natural hormonal balance and antibiotics – well – we might be facing an epidemic of drug-resistant bacteria soon. The amounts of antibiotics consumed by animals – and is a result – by humans – already caused drug-resistant strains of bacteria to develop and soon we might not be able to cope with them. As for the fish… when people claim they eat healthy because they consume plenty of fish… just think about it. Fish live in water. Waters are polluted. What is in water – goes in the fish. Common sense, right? Adopting a plant-based diet helps reduce the risk and even reverse arthritis. Studies show that vegan diets – especially those rich in raw ingredients greatly improve the general quality of life – reduces the swelling of the joints and pain. Vegan diets – rich in whole foods – can also improve mood and quality of sleep!
The obvious benefit of rich in fiber vegan diet is the reduction and prevention of constipation and other digestive issues. The abundance of antiinflammatory compounds plays an important role too. A plant-based diet full of fresh fruits, vegetables, and whole grains supports gut flora health, which is not only important for healthy digestion but also a well functioning immune system. After all – 70% of it is located in our guts. Meat and dairy take a lot of time to digest and create a good environment for harmful bacteria. The “good” flora controls the harmful bacteria, preventing their proliferation and adhering to intestinal walls. Foodborne illnesses – caused by bacteria or parasites – mostly occur in animal-derived foods. Recently many famous athletes go vegan.
The old myth of meat being an essential source of protein is no longer believed in and plant-based diets are actually shown to boost athletic performance – due to the high content of healthy fats and carbohydrates. A high content of vitamins contributes to better skin and vision. Vegans have a lower risk of developing macular degeneration and their skin ages slower. I have noticed this in myself – my skin became a lot healthier since I went vegan. One of the things you will notice first is the healthy glow of your skin. Many people discover acne completely disappearing.
Carrots, sweet potatoes, and kale are rich in Beta carotene – a precursor of vitamin A, which is very beneficial for your skin. Some foods like cucumbers, millet, or radishes contain silica – great for nail health. Soon after adopting a vegan diet – most people observe increased energy levels. Processed foods high in fats and sugar make us feel tired and lacking energy. A stronger immune system is another improvement you will start noticing gradually. You will get a lot fewer infections like common colds or gastrointestinal illnesses. Animal protein forces calcium out of the body – which as a result contributes to osteoporosis – after all “them bones, them bones” don’t need cow’s milk for optimal health! We can obtain enough calcium out of green vegetables, legumes, and fortified non-dairy milk.
A 1985 Swedish study showed that a plant-based diet can ease asthma symptoms. Women avoiding meat and dairy have also lower incidence of pre-eclampsia when pregnant and after pregnancy – purer breast milk – not contaminated with chemicals present in meat and dairy. Antibodies from cow’s milk – passed to human milk can cause colic in infants. And apart from all the benefits shown above – a vegan diet is cheaper. Some might argue here but if you minimalize the consumption of fake meats and stick to whole foods – it will really save you money!
Veganism is not only great for us and the animals – it is good for the environment too! It requires less energy, water, and land to produce plant-based food and it doesn’t pollute the environment as much as meat and dairy production. Livestock production, especially beef production are the worst offenders. They produce an enormous amount of greenhouse gases, responsible for global warming and animal waste poison soil and waters. Meat and dairy production requires large amounts of grains – which greatly contributes to deforestation and species extinction – and we have very little time left to stop this before it’s too late. Well, balanced plant-based diets are suitable for any stage of life – from infancy to older age. If you make sure you get appropriate amounts of all the nutrients – protein, carbohydrates, fats, and also – vitamins and microelements – there is no risk of malnutrition or any deficiencies. In fact – malnutrition is a lot more common on fast food diets, which are nutrient-poor. So considering all the benefits – for us, the animals, the environment, and even your pocket – plant-based diet is a win-win!
Dorota Drosio
REFERENCES: www.eek.admin.ch, www.bda.uk.com, www.rush.edu, www.ncbi.nlm.nih.gov, www.health.harvard.edu, www.prcm.org, www.healthline.com, www.publichealth.Ilu.edu, www.clinicaltrials.gov
This article was featured in this edition of Bliss Planet digital magazine.
Author: Dorota Drosio
Dorota Drosio MHS, CN, CPT is an ethical vegan, certified horticulturist, herbalist, nutritionist and a personal trainer. Animal rights activist and a mum. Graduated Warsaw University of Life Sciences with a Master's Degree in Horticulture specializing in medicinal plants. Soon - starting work towards her doctorate. Currently working as a vegetarian and vegan Nutritionist and PersonalTrainer - offering online consultations, meal and exercise plans, nutritional, supplement and herbal treatment advice. For any enquiries - please visit: thefitvegan.co.uk or email contact@TheFitVegan.co.uk
