vegan @lemmy.world TheTechnician27 @lemmy.world 2mo ago

In light of Lemmy.World's new ToS regarding "unhealthy diets", here are some credible resources on that matter as it pertains to a plant-based diet in humans

If you're here because of the "drama", congratulations, I am too apparently. If you're also here with the position that a vegan diet is unhealthy in humans, I'm begging you for a toilet break's worth of your time. The contents of this post are wholly divorced from ethics or environmental concerns, are not here to "own you with facts and logic", and are focused solely on human health through the quoting of scientific literature. For as many of these as I can, I have provided links to the full text on the NCBI's PubMed Commons in the interest of transparency.

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 [...] 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. —Journal of the Academy of Nutrition and Dietetics (2016)

Based on this systematic review of randomized clinical trials, there is an overall robust support for beneficial effects of a plant-based diet on metabolic measures in health and disease. —Translational Psychiatry (2019)

In most countries a vegan diet has less energy and saturated fat compared to omnivorous control diets, and is associated with favourable cardiometabolic risk profile including lower body weight, LDL cholesterol, fasting blood glucose, blood pressure and triglycerides. —PLoS One meta-analysis (2018)

This comprehensive meta-analysis reports a significant protective effect of a vegetarian diet versus the incidence and/or mortality from ischemic heart disease (-25%) and incidence from total cancer (-8%). Vegan diet conferred a significant reduced risk (-15%) of incidence from total cancer. —Critical Reviews in Food Science and Nutrition (2017)

The present systematic review and meta-analysis showed a 15% and a 21% reduction in the relative risk of CVD and IHD, respectively, for vegetarians compared to nonvegetarians, but no clear association was observed for total stroke or subtypes of stroke. In addition, an 18% reduction in the relative risk of IHD was observed among vegans when compared to nonvegetarians, although this association was imprecise. —European Journal of Nutrition (2023)

Adequate intake of dietary fiber is associated with digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers. According to consumer research, the public is aware of the benefits of fiber and most people believe they consume enough fiber. However, national consumption surveys indicate that only about 5% of the population meets recommendations, and inadequate intakes have been called a public health concern [...] The IOM defines total fiber as the sum of dietary fiber and functional fiber. Dietary fiber includes nondigestible carbohydrates and lignins that are intrinsic and intact in plants; functional fiber includes isolated, nondigestible carbohydrates that have beneficial physiological effects in humans. Common sources of intrinsic fiber include grain products, vegetables, legumes, and fruit. —American Journal of Lifestyle Medicine (2017)

[R]ecommendations to increase fruit and vegetable consumption, while decreasing saturated fat and dairy intake, are supported [for asthma] by the current literature. Mediterranean and vegan diets emphasizing the consumption of fruits, vegetables, grains, and legumes, while reducing or eliminating animal products, might reduce the risk of asthma development and exacerbation. Fruit and vegetable intake has been associated with reduced asthma risk and better asthma control, while dairy consumption is associated with increased risk and might exacerbate asthmatic symptoms. —Nutrition Reviews (2020)

Over the past two decades, a substantial body of consistent evidence has emerged at the cellular and molecular level, elucidating the numerous benefits of a plant-based diet (PBD) for preventing and mitigating conditions such as atherosclerosis, chronic noncommunicable diseases, and metabolic syndrome. —Nutrients comprehensive review (2023)

Consumption of vegetarian diets, particularly vegan diets, is associated with lower levels of plasma lipids, which could offer individuals and healthcare professionals an effective option for reducing the risk of heart disease or other chronic conditions. —Nutrition Reviews systematic review and meta-analysis (2017)

After adjusting for basic demographic characteristics, medical specialty, and health behaviours (smoking, physical activity) in model 2, participants who followed plant-based diets had 73% lower odds of moderate-to-severe COVID-19 (OR 0.27, 95% CI 0.10 to 0.81) compared with participants who did not follow plant-based diets. Similarly, participants who followed either plant-based diets or pescatarian diets had 59% lower odds of moderate-to-severe COVID-19 (OR 0.41, 95% CI 0.17 to 0.99) compared with those who did not follow these diets. —British Medical Journal (2021)

Current research suggests that switching to a plant-based diet may help increase the diversity of health-promoting bacteria in the gut. However, more research is needed to describe the connections between nutrition, the microbiome, and health outcomes because of their complexity and individual heterogeneity. —Nutrients systematic review (2023)

[T]his systematic review shows that plant-based diets and their components might have the potential to improve cancer prognosis, especially for breast, colorectal and prostate cancer survivors. —Current Nutrition Reports (2022)

Moderate evidence suggests that adhering to vegan diets for at least 12 weeks may be effective in individuals with overweight or type 2 diabetes to induce a meaningful decrease in body weight and improve glycemia. —Obesity Reviews systematic review and meta-analysis (2022)

The data discussed in this systematic review allow us to conclude that plant-based diets are associated with lower BP and overall better health outcomes (namely, on the cardiovascular system) when compared with animal-based diets. —Current Hypertension Reports (2023)

There are multiple benefits of a vegan or vegetarian diet [six listed, too long to quote here] in the management of CKD [...] —Journal of Renal Nutrition (2019)

The present systematic review provides evidence that vegan and vegetarian diets are associated with lower CRP levels, a major marker of inflammation and a mediator of inflammatory processes. —Scientific Reports (2020)

Evidence strongly suggests that plant-based dietary patterns that are abundant in fruits, vegetables, nuts, seeds, legumes, and whole grains with less emphasis on animal foods and processed foods are a useful and a practical approach to preventing chronic diseases. Such dietary patterns, from plant-exclusive diets to plant-centered diets, are associated with improved long-term health outcomes and a lower risk of all-cause mortality. Given that neurodegenerative disorders share many pathophysiological mechanisms with CVD, including oxidative stress, inflammation, and vascular damage, it is reasonable to deduce that plant-based diets can ameliorate cognitive decline as well. —Advances in Nutrition (2019)

[T]he current study presents evidence that plant-based diets, among which the vegan diet, have no effect on physical performance, including on strength/power performance. It is noteworthy that aerobic performance may be even benefitted by these diets. —British Journal of Nutrition systematic review and meta-analysis (2024)

[H]igher adherence to plant-based dietary patterns, especially from healthy sources, may be universally beneficial for the primary prevention of T2D, CVD, cancer, and mortality. —Nutrition Journal systematic review and meta-analysis (2023)

This umbrella review offers valuable insights on the estimated reduction of risk factors for cardiometabolic diseases and cancer, and the CVDs-associated mortality, offered by the adoption of plant-based diets through pleiotropic mechanisms. Through the improvement of glycolipid profile, reduction of body weight/BMI, blood pressure, and systemic inflammation, A/AFPDs significantly reduce the risk of ischemic heart disease, gastrointestinal and prostate cancer, as well as related mortality. —PLoS One (2024)

In this community‐based cohort of US adults without cardiovascular disease at baseline, we found that higher adherence to an overall plant‐based diet or a provegetarian diet, diets that are higher in plant foods and lower in animal foods, was associated with a lower risk of incident cardiovascular disease, cardiovascular disease mortality, and all‐cause mortality. —Journal of the American Heart Association (2019)

In this meta-analysis of prospective observational studies, we found that greater adherence to a plant-based dietary patterns was inversely associated with the risk of type 2 diabetes. These findings were broadly consistent across subgroups defined by various population characteristics and robust in sensitivity analyses.—JAMA Internal Medicine (2019)

Our findings suggest that a shift in diet from a high consumption of animal-based foods, especially red and processed meat, to plant-based foods (e.g., nuts, legumes, and whole grains) is associated with a lower risk of all-cause mortality, CVD, and T2D. Thus, a change in dietary habits towards an increment of plant-based products appears to be important for cardiometabolic health. —BMC Medicine systematic review and meta-analysis (2023)

Not only is there a broad expansion of the research database supporting the myriad benefits of plant-based diets, but also health care practitioners are seeing awe-inspiring results with their patients across multiple unique subspecialties. Plant-based diets have been associated with lowering overall and ischemic heart disease mortality; supporting sustainable weight management; reducing medication needs; lowering the risk for most chronic diseases; decreasing the incidence and severity of high-risk conditions, including obesity, hypertension, hyperlipidemia, and hyperglycemia; and even possibly reversing advanced coronary artery disease and type 2 diabetes. —The Permanente Journal (2016)

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52 comments

I don't know. I am not vegan but I am Vegetarian(I can't live without Milk, Sorry). I am healthy as fuck.
- You might be healthy now but evidence shows you would be at more risk of health issues, diseases etc, and mortality risk, especially later in life, than if you ate a plant based diet, and have worse health-and-life expectancy.
  
  Additionally, you're contributing to some of the worst environmental practices harming our planet and causing climate change.
  
  Finally, the abuses of animals in other industries beyond meat production, not only are usually still contributing to the killing of animals for meat indirectly since animals are used for overlapping purposes, but are horrifically cruel in their own ways too.
  
  Please watch this: Dairy Is Scary
  
  Thanks, I will consider it but is there any Vegan sweet? I love sweet can't live without that ( ; ω ; ).
- "Milk" is the one that surprises me the most, simply because I believe plant milk trounces dairy milk in basically every aspect except price (which is in my experience improving but exists due to massive subsidies toward the dairy industry that plant milk doesn't ever receive, not its own intrinsic merits. Even just taking the subsidies away would reverse this, and if the subsidies flipped, the difference would be enormous). You definitely can live without it, and it's even a lot better in most respects.
  
  The nutritional profile of plant milk is generally better. Wheras it lacks the ~8g of protein per ~250 mL that typical dairy milk has (you can get versions fortified with 8g protein, though, if you want), it makes up for it by being free of sugar (if you get unsweetened) compared to the typical 8–12g of lactose; having no lactose which can ferment in people with intolerance (plenty of people only realize they were intolerant after they stop drinking milk and no longer feel symptomatic); having substantially fewer calories; and having no or extremely minimal saturated fat and cholesterol (the fats plant milks do tend to have are very healthy mono- and polyunsaturated ones). Almond milk – by far the most common – has considerably more calcium (~35–45% compared to ~20–30%) and Vitamin D (~35% compared with ~20–25%) per serving than dairy milk. Whereas dairy milk is fortified with Vitamin D3, plant milk is fortified with D2; the mechanism for metabolizing the calcium is less efficient in D2 than D3, so this difference is offset to some extent. Oat milk more closely aligns with typical dairy milk calcium and Vitamin D contents, so it's slightly less nutritious than dairy milk in this respect. Plant milk is generally also fortified with micronutrients such as Vitamins A, B2, and B12 to meet or exceed what dairy milk typically contains. That 8g of protein can easily be made up for elsewhere, as you only need around 0.8g per day per kilogram that you weigh (around 55g in a 70kg adult).
  
  Plant milk takes months to go bad, whereas dairy milk that hasn't been ultrapasteurized (at which point it becomes as expensive as or even more expensive than plant milk and often still has a somewhat shorter shelf life) maybe lasts two weeks from the date of purchase. This means that you can easily stockpile it between sales (I often keep around 15L) and it won't go bad.
  
  Plant milk has an absolute ton of variety. There's almond, soy, coconut, oat, cashew, rice, peanut, macadamia, pea, banana, pumpkin seed, pistachio (this one's one of the wildest beverages I've ever seen; it's like $10 a liter lmao), etc. You can make any of these at home and even fortify it with relative ease and for pretty cheap if you're so inclined, although it's not my preferred choice just because I like the consistent experience that grocery store milk offers. Within these categories, pretty much all of them have sweetened, unsweetened, chocolate, vanilla, and vanilla unsweetened, while the main ones like almond and oat milk tend to have much more exotic varieties like banana, matcha, pumpkin spice, nog, hot chocolate, and extra creamy. And even then, different brands will offer different experiences. The only one that's absent is strawberry, and it vexes me to this day. You can make it on your own, but I have never in my life seen a single strawberry plant milk sold in a grocery store. Do I like strawberry milk? No. Do I think it's weird that I've never seen a company experiment with it? Absolutely. So I guess if you specifically can't live without grocery store strawberry milk, you can ignore this entire point. Get on it, plant milk companies.
  
  Every type of plant milk is better in every conceivable way for the environment.
  
  Every type of plant milk is better in every conceivable way for animal welfare.
  
  Completely subjective, but dairy milk has this weird, slightly sour taste that I never liked growing up that makes plant-based milks taste so much more clean and refreshing to me.
  
  Thanks for this writeup. But for me It's not about nutrition I just love Dairy Products and Sweets(I know non-vegan can say the same for Meat and stuff). In my country no one tried making Sweets with Plant based milk(I will experiment in future see if it's taste good or not). Also, Just for fact I buy milk directly from a nearby cow farm.
  
  Congrats you're still supporting the raping of cows, the separation of a mother and child, and the killing of calves.
  
  They are holy in my country.
  
  You've been deceived like most people, you really need to watch this documentary if you care about animals (especially cows and their calves), ethics, environment, etc. Even if health is not a concern to you.
  
  This documentary, Maa Ka Doodh, goes into how the standard inherent practices in India's dairy industry are abominably cruel. There is simply no way to do it ethically, something vegans are well aware of, not to mention the majority is mass-produced and even more cruel than the very extremely rare cases that are barely commercially viable and can only cater to a select few wealthy people, and even those are still highly cruel, just less so. Is less cruel = not cruel? No. https://en.wikipedia.org/wiki/Maa_Ka_Doodh
  
  They made it viewable for free on YouTube:
  
  https://www.youtube.com/watch?v=XhTOLeevtQw
  
  Additionally, Arvind Animal Activist on YouTube educates the public about the ethical, environmental and health imperatives to go vegan from an Indian perspective:
  
  https://youtube.com/@arvindanimalactivist8192
  
  May I ask, is artificial insemination is still practiced if cows are holy? Sorry if this is a dumb question.
  
  No, I guess. But people with greed sure practice this. Because they just want money what you can expect from them.
  
  Thanks for sharing
  
  Aren't most dairies in India (I presume) owned by people who aren't Hindu, like Sikhs? A billion Indians cannot consume dairy every single day without unholy things being done to cattle. Maybe you get milk from the one dairy in India that miraculously doesn't abuse cattle, but that means someone else can't get their milk there and has to use the cruel stuff.
  
  It's always cruel. There's literally no way to make it not cruel, just less cruel in certain ways. Never "humane", only "more inhumane or less inhumane", and varying degrees of inhumanity
  
  I can change myself not other.
  
  Yes, you can go vegan and stop supporting animal exploitation.
  
  And what would that look like? Because I think it looks like not enslaving, raping and killing intelligent creatures.

52 comments