300 Vegan Health Sources
by
Chase Avior
Contents:
Vegan Diet is Healthy
18 Links
Long Life / All-Cause Mortality
39 Links
Cancer
64 Links
Heart Disease
33 Links
Diabetes
18 Links
High Blood Pressure / Hypertension
8 Links
Stroke
7 Links
Kidney Disease
7 Links
Liver Disease
4 Links
Vegan Diet for Kids
23 Links
Vegan Diet for Athletes
20 Links
Mental Health
5 Links
Dementia / Alzheimers Disease
4 Links
Obesity
14 Links
Lactose Intolerance
Inflammation
Iron Deficiency Anemia
Osteoporosis
Frailty
IBS Irritable Bowel Syndrome
IBD Inflammatory Bowel Disease
Erectile Dysfunction
5 Links
Fibromyalgia
Hyperthyroidism
Endometriosis
B12
Micronutrients
Food Poisoning
Raw Meat is Dangerous
COVID 19 Protection
Plant-Based Meat
Vegan Diet is Less Expensive
Total
300 Links
Summary of Worst Animal Products
100 Vegan Environment Sources
Contact:
Chase Avior
Vegan Diet is Healthy
18 Links
"British Dietetic Association confirms well-planned Vegan diets can support healthy living in people of all ages."
"A balanced vegan diet gives you all the nutrients your body needs."
- National Health Service
https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
"A vegan diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women."
"Vegan 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. Vegans are at reduced risk of 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 (LDL) cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.
- Academy of Nutrition and Dietetics 2016
(the world's largest organization of food and nutrition experts with 100,000 registered dietitians)
https://pubmed.ncbi.nlm.nih.gov/27886704/
"If properly planned, a vegan diet can provide all the nutrients you need. In general, people who don't eat meat: Weigh less than people who eat meat. Are less likely to die of heart disease. Have lower cholesterol levels. Are less likely to get: High blood pressure. Prostate cancer. Colon cancer. Type 2 diabetes. Good health could be related to a diet of mostly fruits, vegetables, and whole grains."
https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.vegan-diet.abq2485
"Vegetarian and vegan diets can provide all the nutrients you need at any age, as well as some additional health benefits. Vegetarian diets often have lower levels of total fat, saturated fat and cholesterol than many meat-based diets, and higher intakes of fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E. Vegetarian/vegan diets may lead to lower blood pressure, improved cholesterol levels, healthier weight and less incidence of Type 2 Diabetes, all of which can reduce the risk of heart disease and stroke."
https://www.heartandstroke.ca/healthy-living/healthy-eating/specific-diets/for-vegetarians
"Given that so many health conditions and adverse outcomes can be mitigated by a plant-based diet, and that there is rapidly-growing public interest in this diet, physicians need to be educated and ready to counsel their patients on the benefits and risks of a plant-based diet. A well-planned diet of plant-based whole foods incorporating a variety of vegetables, whole grains, nuts, and legumes can be one tool to help physicians and patients address chronic lifestyle diseases. Patients with chronic health conditions who adhere to this diet may expect to see weight loss, improvement in blood pressure and cholesterol, and reduced risk of heart disease. [] The American Heart Association and Academy of Nutrition and Dietetics now recognize that a well-planned plant-based diet is healthy and safe for most adults. Physicians should feel confident recommending such a diet to their patients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210981/
"Plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses. According to the American Dietetic Association, "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." [] Vegetarians/vegans are likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases."
- Harvard University
https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian
"Focusing on whole foods from plant sources can reduce body weight, blood pressure and risk of heart disease, cancer and diabetes and it can make your environmental impact more sustainable."
- Stanford University
https://news.stanford.edu/"report/2021/05/06/embracing-plant-based-diet/
"Plant-based diets can help reduce your risk of disease and provide you with all the protein, minerals and vitamins your body needs."
- Healthdirect Australia
https://www.healthdirect.gov.au/vegetarian-and-vegan-diets
"Well-planned vegan and vegetarian diets can be appropriate for all stages of a persons life and can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity, coronary heart disease, hypertension (high blood pressure), diabetes, some types of cancer. Vegetarians and vegans also have lower rates of illness and death from some degenerative diseases."
- Department of Health, State Government of Victoria, Australia
Vegan diets are nutritionally adequate across all life stages of the life cycle and can provide the nutrients we need.
- British Nutrition Foundation
"Anyone can follow a vegan diet from children to teens to older adults. Its even healthy for pregnant or nursing mothers. A well-planned vegan diet is high in fiber, vitamins and antioxidants. Plus, its low in saturated fat and cholesterol. This healthy combination helps protect against chronic diseases. Vegans have lower rates of heart disease, diabetes and certain types of cancer than non-vegans. Vegans also have lower blood pressure levels than both meat-eaters and vegetarians and are less likely to be overweight."
- Dietitians of Canada
Plant-based meats and milk present a number of benefits, including generally favorable nutritional profiles, aiding weight loss and muscle synthesis, and catering to specific health conditions [...] and they do not contribute to the growing global health threats of antibiotic resistance or pandemic risk.
https://www.sciencedirect.com/science/article/pii/S2666833522000612
Protein-rich foods, such as traditional legumes, nuts and seeds, are sufficient to achieve full protein adequacy in adults consuming vegetarian/vegan diets, while the question of any amino acid deficiency has been substantially overstated.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/
"Well-planned vegan diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
- American Dietetic Association and Dietitians of Canada
https://pubmed.ncbi.nlm.nih.gov/12778049/
Whole-foods plant-based diet can be offered as a safe and effective option for losing weight and obtaining some reduction in cholesterol, without necessarily increasing exercise.
https://www.nature.com/articles/nutd20173
Vegan diets lead to more favorable health outcomes when compared to a traditional diet. The aforementioned studies have demonstrated that eliminating meat and increasing consumption of plant-based foods may prove beneficial for overall health.
https://www.mdpi.com/1660-4601/20/4/3337
Long Life / All-Cause Mortality (Death)
39 Links
Vegetarian diets are associated with beneficial effects on the blood lipid profile and a reduced risk of negative health outcomes, including diabetes, ischemic heart disease, and cancer risk.
(Umbrella Review of 20 Meta-Analyses of Observational and Interventional Studies)
https://pubmed.ncbi.nlm.nih.gov/32204974/
"Plant-predominant diets can play a major role in reversing the obesity and chronic disease epidemics. [...] They may stabilize or even reverse type 2 diabetes and cardiovascular disease." (Systematic Review of Randomized Controlled Trials
and Trials of Non-Randomized Experimental Design)
https://pubmed.ncbi.nlm.nih.gov/34498070/
With increasing intake of whole grains, vegetables, fruits, nuts the risk of all-cause mortality decreased; higher intake of red meat and processed meat was associated with an increased risk of all-cause mortality in a linear dose-response meta-analysis. Optimal consumption of risk-decreasing foods results in a 56% reduction of all-cause mortality, whereas consumption of risk-increasing foods is associated with a 2-fold increased risk of all-cause mortality.
(Systematic Review and Meta-Analysis of Prospective Studies)
https://www.sciencedirect.com/science/article/pii/S0002916522049206
Plant protein was associated with a lower risk of all cause and cardiovascular disease mortality. Replacement of foods high in animal protein with plant protein sources could be associated with longevity. An additional 3% energy from plant proteins a day was associated with a 5% lower risk of death from all causes.
(Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/32699048/
Replacing animal protein with plant protein for aspects of sustainability may also be a public health strategy to lower the risk of cardiovascular disease mortality and type 2 diabetes. (Systematic Review of Randomized Controlled Trials and Prospective Cohort Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10084508/pdf/FNR-67-9003.pdf
Substitution of plant-based protein for animal-based protein might prevent all-cause and cardiovascular disease-specific mortality.
(Systematic Review of Cohort Studies and Cross-Sectional Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8781188
Plant protein intake is inversely associated with all-cause and Cardiovascular disease mortality. Our findings support current dietary recommendations to increase intake of plant protein in place of animal protein.
(Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/32076944/
Intake of plant protein was associated with a lower risk of all cause and cardiovascular disease mortality. Replacement of foods high in animal protein with plant protein sources could be associated with longevity.
(Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/32699048/
Higher plant protein intake was associated with lower total and CVD-related mortality. [] Replacement of red meat protein or processed meat protein with plant protein was associated with lower total, cancer-related, and cardiovascular disease-related mortality.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/31682257/
"Plant-based diets are associated with a lower risk of incident cardiovascular disease, cardiovascular disease mortality, and all-cause mortality in the general population."
https://www.ahajournals.org/doi/10.1161/JAHA.119.012865
"Vegetarian/vegan diets are associated with lower all-cause mortality and with some reductions in cause-specific mortality. [] Vegetarian/vegan dietary patterns have been associated with reductions in risk for several chronic diseases, such as hypertension, metabolic syndrome, diabetes mellitus, and ischemic heart disease, which might be expected to result in lower mortality."
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/
"Vegetarian diets confer protection against cardiovascular diseases, cardiometabolic risk factors, some cancers and total mortality. Compared to lacto-ovo-vegetarian diets, vegan diets seem to offer additional protection for obesity, hypertension, type-2 diabetes, and cardiovascular mortality."
https://pubmed.ncbi.nlm.nih.gov/24871675/
"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 significantly reduced risk (-15%) of incidence from total cancer."
(Meta-Analysis of Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/26853923/
In this large prospective cohort, higher plant protein intake was associated with small reductions (10%-24%) in risk of overall and cardiovascular disease mortality. Our findings provide evidence that dietary modification in choice of protein sources may influence health and longevity.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/32658243/
Vegetarian diets are associated with lower all-cause mortality and with some reductions in cause-specific mortality.
(Prospective Cohort Study)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1710093
Fruit and vegetable intakes were associated with reduced risk of cardiovascular disease, cancer and all-cause mortality. An estimated 5.6 and 7.8 million premature deaths worldwide in 2013 may be attributable to a fruit and vegetable intake below 500 and 800 g/day.
(Systematic Review and Dose-Response Meta-Analysis of Prospective Studies)
https://pubmed.ncbi.nlm.nih.gov/28338764/
This meta-analysis provides further evidence that a higher consumption of fruit and vegetables is associated with a lower risk of all cause mortality.
(Meta-Analysis of Prospective Cohort Studies)
https://www.bmj.com/content/349/bmj.g4490
Higher intakes of fruit and vegetables were associated with lower mortality.
(Prospective Cohort Study)
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996
Greater fruit and vegetable intake is associated with a reduced risk of total mortality.
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7794965
"Plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity."
(Nutritional Update for Physicians)
https://pubmed.ncbi.nlm.nih.gov/23704846/
"Red meat consumption is associated with an increased risk of total, cardiovascular disease, and cancer mortality. Substitution of other healthy protein sources for red meat is associated with a lower mortality risk."
(Prospective Cohort Study)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1134845#22137803
"Increasing total processed meat intake by half a daily serving or more was associated with a 13% higher risk of mortality from all causes. The same amount of unprocessed meat increased mortality risk by 9%."
- Harvard University
"Significant associations with processed meat intake were observed for cardiovascular diseases, cancer, and 'other causes of death'."
https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-63
"Red meat and particularly processed meat is associated with an increased risk of total mortality, cardiovascular disease, colorectal cancer and type 2 diabetes."
https://pubmed.ncbi.nlm.nih.gov/26780279/
"Adverse health effects of red meat consumption on major chronic diseases, such as diabetes, coronary heart disease, heart failure, stroke and cancer at several sites, and mortality."
https://pubmed.ncbi.nlm.nih.gov/27597529/
"Higher consumption of unprocessed red and processed meat combined was associated with higher risks of ischaemic heart disease, pneumonia, diverticular disease, colon polyps, and diabetes; results were similar for unprocessed red meat and processed meat intakes separately. [] Higher poultry meat intake was associated with higher risks of gastro-oesophageal reflux disease, gastritis and duodenitis, diverticular disease, gallbladder disease, and diabetes."
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01922-9
"Processed meat, unprocessed red meat, or poultry was significantly associated with incident cardiovascular disease. [] Processed meat or unprocessed red meat was significantly associated with all-cause mortality."
(Prospective Cohort Study)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2759737
"The largest gains (toward optimal health and long life) would be made by eating more legumes, whole grains, and nuts, and less red meat and processed meat."
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
Nuts, whole grains, legumes appeared to be healthier protein sources than eggs, processed meat, unprocessed red meat and poultry for preventing cardiovascular disease and premature death. Lower risk for cardiovascular disease and all-cause mortality was driven by the amount of animal protein foods substituted.
https://pubmed.ncbi.nlm.nih.gov/33411911/
Higher animal protein intake was positively associated with mortality (death), whereas plant protein was inversely associated with mortality. Substitution of plant protein for animal protein, especially from processed red meat, was associated with lower mortality.
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048552/
Replacement of 3% energy from animal protein with plant protein was inversely associated with overall mortality (death) (risk decreased 10% in both men and women) and cardiovascular disease mortality (11% lower risk in men and 12% lower risk in women). In particular, the lower overall mortality was attributable primarily to substitution of plant protein for egg protein (24% lower risk in men and 21% lower risk in women) and red meat protein (13% lower risk in men and 15% lower risk in women).
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/32658243/
Vegan diet can prevent 8 million deaths per year by 2050. Approximately half of the avoided deaths were due to reduction of red meat consumption, with the other half due to a combination of increased fruit and vegetable intake and a reduction in calories, leading to fewer people being overweight or obese. [...] This could save $700-$1,000 billion (US) per year on healthcare, unpaid informal care and lost working days.
https://www.ox.ac.uk/news/2016-03-22-veggie-based-diets-could-save-8-million-lives-2050-and-cut-global-warming
Dietary cholesterol and egg consumption were associated with increased risk of overall and cardiovascular disease-related mortality.
(Systematic Review, Updated Meta-Analysis, and Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/35360933
Eggs and cholesterol were associated with higher all-cause, cardiovascular disease, and cancer mortality.
https://pubmed.ncbi.nlm.nih.gov/33561122/
A low-fat vegan diet improved body weight, lipid concentrations, and insulin sensitivity, both from baseline and compared with a Mediterranean diet. Blood pressure decreased on both diets.
https://www.tandfonline.com/doi/pdf/10.1080/07315724.2020.1869625?needAccess=true
A very-low-fat vegan diet can be useful in increasing intake of protective nutrients and phytochemicals and minimizing intake of dietary factors implicated in several chronic diseases.
https://www.jandonline.org/article/S0002-8223(07)02073-1/fulltext
The Polypharma Study: Association Between Diet and Amount of Prescription Drugs Among Seniors: Vegan diet reduces the number of pills by 58% compared to non-vegetarian, even after adjusting for covariates.
https://journals.sagepub.com/doi/abs/10.1177/15598276211048812
Meat consumption is associated with higher risks of several common conditions.
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01922-9
A vegan diet is a potential means to reduce Dietary Acid Load, whereas a meat-rich diet substantially increases the Dietary Acid Load burden. A high Dietary Acid Load has been associated with numerous health repercussions, including cardiovascular disease and type-2-diabetes.
(Randomized Controlled Trial)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8507786/
Cancer
64 Links
High intake of red and processed meat is associated with significant increased risk of colorectal, colon and rectal cancers.
(Meta-Analysis of Prospective Studies)
https://pubmed.ncbi.nlm.nih.gov/21674008/
"Diets containing red or processed meat are associated with a growing risk of digestive system cancers. [...] Plant-based diets were protective against cancers of the digestive system (pancreatic cancer, colorectal cancer, rectal cancer, and colon cancer)."
(Meta-Analysis of Cohort Studies and Case Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9204183/
"Positive association for red and processed meat intake and colorectal cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/20215514/
"Red meat products, especially those that have been processed, have a wide variety of carcinogenic molecules known to increase the risk of colorectal cancer."
https://pubmed.ncbi.nlm.nih.gov/27913919/
"The evidence in favor of a link between red and processed meat and colorectal cancer is convincing."
https://pubmed.ncbi.nlm.nih.gov/24847855/
Processed meat is a Group 1 carcinogen (same as tobacco and asbestos), meaning it has been shown to cause cancer. Red meat is a Group 2A carcinogen, meaning it probably causes cancer. [] Red meat refers to all mammalian muscle meat, including beef, veal, pork, lamb, mutton, [deer], horse, and goat. [] Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation such as hot dogs, ham, sausages, corned beef, and beef jerky, as well as canned meat and meat-based preparations and sauces. (NHS also mentions bacon and deli meats, including those made from chicken and turkey.)
- World Health Organization
"High consumption of well-done, fried, or barbecued meats was associated with increased risks of colorectal, pancreatic, and prostate cancer. [] Chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked have been found to be mutagenicthat is, they cause changes in DNA that may increase the risk of cancer."
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet
"DNA damage links colorectal cancer and a diet high in red meat."
"Plant-based nutrition has been shown to protect against the 15 leading causes of death in the world. [...] Results on the effects of plant-based nutrition on breast, prostate, colorectal and gastrointestinal cancers have been the most extensively studied."
https://jumdjournal.net/article/view/2892
"Those who ate a vegetarian diet had a 22% lower risk of colorectal cancer than those who werent vegetarians. [...] Colorectal cancer is the second leading cause of cancer death in the United States. [...] The lower the red meat intake the better, especially for processed meats."
- Harvard University
https://www.health.harvard.edu/blog/vegetarian-diet-linked-to-lower-colon-cancer-risk-201503117785
Studies show a 46%-88% reduced risk of colorectal cancer for those following a plant-based diet.
https://juniperpublishers.com/ctoij/CTOIJ.MS.ID.555906.php
Vegan diets showed statistically significant protection for overall cancer incidence.
https://pubmed.ncbi.nlm.nih.gov/23169929/
Vegan diets may confer a lower risk of prostate cancer.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/26561618/
"Vegetarian diets are associated with an overall lower incidence of colorectal cancers."
(Prospective Cohort Study)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2174939
"High intake of red meat and low intake of poultry are associated with an increased risk of esophageal squamous cell carcinoma. High meat intake, especially processed meat, is likely to increase esophageal adenocarcinoma risk."
https://pubmed.ncbi.nlm.nih.gov/24395380
"Higher red meat intake in early adulthood may be a risk factor for breast cancer, and replacing red meat with a combination of legumes nuts may reduce the risk of breast cancer."
(Prospective Cohort Study)
https://www.bmj.com/content/348/bmj.g3437
"Beef consumption was associated with an increased risk of colorectal cancer and colon cancer. [...] Higher consumption of lamb was also associated with increased risk of colorectal cancer."
(Systematic Review and Meta-Analysis of Prospective Studies)
https://pubmed.ncbi.nlm.nih.gov/25583132/
Significant and consistent relation between red meat and processed meat intake and colorectal cancer risk.
(Meta-Analysis of Prospective Cohort Studies)
"Diets containing substantial amounts of red or preserved meats may increase the risk of various cancers, including colorectal cancer."
https://pubmed.ncbi.nlm.nih.gov/15199546/
"Meat may increase the risk of renal cell carcinoma."
https://pubmed.ncbi.nlm.nih.gov/26551148/
"Meat intake, particularly meat cooked at high temperatures and associated mutagens, may play a role in pancreatic cancer development."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/18086772
"Grilled red meat intake is a risk factor for pancreatic cancer."
https://pubmed.ncbi.nlm.nih.gov/12351162/
"Red and processed meat may be positively associated with prostate cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/19808637
"Very well done meat was positively associated with prostate cancer risk."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/16357191/
"Our results support a role for heterocyclic amines that form in red meat as a potential explanation for the observed association between diets high in red meat and colorectal cancer. Our findings also suggest a possible role for diets high in poultry cooked at high temperatures in colorectal cancer risk."
https://pubmed.ncbi.nlm.nih.gov/21618522/
Red meat, poultry, and processed meat is associated with an increased risk of kidney cancer. 22% higher risk of renal cancer among higher poultry and processed meat consumption. All meat and red meat was associated with 27% and 30% higher risk. Reduction of meat consumption is an important approach to decreasing the incidence of kidney cancer in the general population.
(Meta-Analysis of Case-Control Studies)
https://pubmed.ncbi.nlm.nih.gov/17242980/
Beef and chicken of most daily diets comes from animals fed with estrogen supplements. [...] Estrogen intake from meat might promote estrogen accumulation in the human body and could be related to the incidence of hormone-dependent cancers.
https://ascopubs.org/doi/abs/10.1200/jco.2010.28.15_suppl.1553#
"Milk was associated with increased risk of breast cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/33004231/
"One cup of milk per day may increase the rate of breast cancer up to 50%. Consuming 1/4 to 1/3 cup of dairy milk per day was associated with an increased risk of breast cancer of 30%. Drinking two to three cups per day increased the risk to 70% to 80%."
https://www.sciencedaily.com/releases/2020/02/200225101323.htm
Higher intakes of dairy milk were associated with greater risk of breast cancer. Full fat and reduced fat milks produced similar results.
https://academic.oup.com/ije/article/49/5/1526/5743492
"High milk consumption, especially high/whole-fat milk, was associated with higher cancer mortality."
(Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/34788365/
"High intake of dairy products such as milk increased the risk of developing prostate cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/34606688
"High intakes of dairy products, milk, low-fat milk, cheese, and total, dietary, and dairy calcium, but not supplemental or non-dairy calcium, may increase total prostate cancer risk."
(Systematic Review and Meta-Analysis of Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/25527754
Higher intake of skim/low-fat milk was associated with a greater risk of nonaggressive prostate cancer. [...] Whole milk was consistently associated with a higher incidence of fatal prostate cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/23256145/
"Higher amounts of plant-based foods may be associated with decreased prostate cancer risk, and consumption of higher amounts of dairy products may be associated with increased prostate cancer risk."
https://pubmed.ncbi.nlm.nih.gov/31633743/
Men who already had prostate cancer and consumed more than 3 servings/day of dairy products had a 76% higher risk of total mortality and a 141% higher risk of prostate cancer-specific mortality compared to men who consumed less than 1 serving/day.
https://pubmed.ncbi.nlm.nih.gov/25989745/
"Whole milk intake might contribute to a higher ovarian cancer risk."
(Meta-Analysis)
https://pubmed.ncbi.nlm.nih.gov/32189606/
"The collected data from other researchers and our own data are indicating that the presence of steroid hormones in dairy products could be counted as an important risk factor for various cancers in humans.�This could be considered as a remarkable concern for consumers, producers and public health authorities.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/
Egg consumption was associated with increased breast cancer risk among the European, Asian and postmenopausal population and those who consumed 2, 5/week.
(Meta-Analysis of Cohort Studies and Case Control Studies)
https://pubmed.ncbi.nlm.nih.gov/24504557/
"Men who consumed 2.5 or more eggs per week had an 81% increased risk of lethal prostate cancer compared with men who consumed less than 0.5 eggs per week.
https://pubmed.ncbi.nlm.nih.gov/21930800/
"We found an association between higher intake of eggs and increased risk of several cancers (oral cavity and pharynx, upper aerodigestive tract, colorectum, lung, breast, prostate, bladder, and all cancer sites combined)."
https://pubmed.ncbi.nlm.nih.gov/20104980/
"High egg intake was associated with a significantly increased risk of ovarian cancer."
(Meta-Analysis of Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/25108572/
Most large prospective observational studies show that vegetarian diets are at least modestly cancer protective (10%-12% reduction in overall cancer risk). A broad body of evidence links specific plant foods such as fruits and vegetables, plant constituents such as fiber, antioxidants and other phytochemicals, and achieving and maintaining a healthy weight to reduced risk of cancer diagnosis and recurrence. Also, research links the consumption of meat, especially red and processed meats, to increased risk of several types of cancer. Vegetarian and vegan diets increase beneficial plant foods and plant constituents, eliminate the intake of red and processed meat, and aid in achieving and maintaining a healthy weight.
https://pubmed.ncbi.nlm.nih.gov/21407994/
Both papers are based on large datasets and undoubtedly reveal that vegetarian diets can indeed decrease the risk of specific types of cancer. The risks of prostate cancer and colorectal cancer among men are decreased by a vegetarian diet. In the case of postmenopausal breast cancer, the protective effect may be an indirect one that acts through the modification of the BMI.
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02282-8
"The beneficial effect of fish consumption on the cardiovascular system seems compromised by co-exposure to PCBs (pollutants)."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/31628875/
"A high intake of mercury [from fish and shellfish] was associated with an elevated risk of overall colorectal cancer."
https://pubmed.ncbi.nlm.nih.gov/31522783
"Mercury concentration was best predicted by total finfish and shellfish consumption."
https://pubmed.ncbi.nlm.nih.gov/16912698/
"Mercury is ubiquitous in the biosphere, occurring in the air, water, land, and soil, as well as in living organisms. Excessive exposure to mercury is associated with a wide range of adverse health effects including damage to the central nervous system and the kidneys. [...] Mercury is concentrated in seafood, products of prey and marine fish, fish from rivers and lakes in the areas contaminated by mercury. [...] The consumption of fish is not recommended."
https://pubmed.ncbi.nlm.nih.gov/30260185/
All forms of mercury are toxic: elemental, inorganic, and organic forms. Methylmercury (MeHg) is the major organic form we are exposed to when we eat fish. All fish and shellfish contain some MeHg. [...] The EPA/FDA advice is targeted to the higher risk populations of women of childbearing age, pregnant and nursing women, and young children, but fish consumers of all ages and genders who eat several meals of fish per week, or who regularly eat fish with higher levels of MeHg, are at risk."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139210/
"U.S. EPA conducted a national statistical survey of fish tissue contamination at 540 river sites (representing 82954 river km) in 20082009, and analyzed samples for 50 persistent organic pollutants (POPs), including 21 PCB congeners, 8 PBDE congeners, and 21 organochlorine pesticides. [...] PCBs were the most abundant, being measured in 93.5% of samples. Summed concentrations of the 21 PCB congeners exceeded the human health cancer screening value in 48% of the national sampled population of river km, and in 70% of the urban sampled population. PBDEs (92.0%), chlordane (88.5%) and DDT (98.7%) were also detected frequently."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7737500/
"There may be an increased breast cancer risk [from eating fish] for subgroups of women who are young and/or premenopausal.
https://pubmed.ncbi.nlm.nih.gov/14754569/
"Polychlorinated biphenyls (PCB) are the second greatest cause of fish advisories, and are often the greatest contributors to dioxin-like toxic equivalency (TEQ) in fish and seafood. [...] For high-level consumers and individuals eating fish from relatively contaminated sites, PCB TEQ exposure from fish consumption alone may exceed the average adult daily intake estimated by EPA, which itself carries an upper-bound cancer risk."
https://pubmed.ncbi.nlm.nih.gov/15450716/
"PCBs were determined high in all of the fish species collected. Risk assessment showed that the fish were highly contaminated with PCBs and may pose health threats to consumers as well as a lifetime cancer risk."
https://pubmed.ncbi.nlm.nih.gov/26780413/
"Significant risk to recreational fishermen, as a result of consuming PCB-contaminated catfish, was found."
https://pubmed.ncbi.nlm.nih.gov/18395199/
"Polychlorinated Biphenyls (PCB) increases risk of developing some types of cancer (breast, prostate, testicular, ovarian and uterine cancers); it has also been suggested that these compounds may act as disruptive endocrine and cause infertility as well as other hormone-regulated disorders. PCBs accumulate in organisms through the food chain, and food is therefore the main exposure source for humans: it accounts for over 90% of exposure, the highest concentrations being found in fish (such as salmon and shellfish), dairy products (especially milk and butter) and animal fat."
https://pubmed.ncbi.nlm.nih.gov/17256022/
"The fish analyzed contain significant concentrations of persistent organic pollutants, in particular PCBs, which raises the question whether these fish are safe to eat."
https://pubmed.ncbi.nlm.nih.gov/20811633/
"Exposure to PCBs endocrine changes, dental changes, immunological alterations, neurodevelopmental and reproductive changes, and cancer."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673019/#__ffn_sectitle
"High consumption of local fish was shown to be the strongest determinant for total cancer."
https://pubmed.ncbi.nlm.nih.gov/22336529/
"Some species [of fish] would cause a cancer risk."
https://pubmed.ncbi.nlm.nih.gov/24727049/
"PCB concentrations in whole fish and filets exceeded EPA human screening values for cancer risk in all fish sampled."
https://pubmed.ncbi.nlm.nih.gov/30172193/
"Direct association between dietary PCB exposure and risk of melanoma."
https://pubmed.ncbi.nlm.nih.gov/28033525/
"Dietary PCB exposure was positively associated with high-grade prostate cancer and with fatal prostate cancer."
https://academic.oup.com/carcin/article/37/12/1144/2333837
"Our meta-analysis based on the selected studies found group II and group III PCB exposure might contribute to the risk of breast cancer."
(Meta-Analysis of Observational Studies)
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0142513
A plant-based, high-protein diet during chemotherapy resulted in positive changes in fatigue, BMI and body composition.
(Randomized Controlled Trial)
https://pubmed.ncbi.nlm.nih.gov/36546552/
Heart Disease
33 Links
Vegan diets were associated with reduced concentrations of total cholesterol, LDL cholesterol, and apolipoprotein B-effects that were consistent across various study and participant characteristics. Plant-based diets have the potential to lessen the atherosclerotic burden from atherogenic lipoproteins and thereby reduce the risk of cardiovascular disease.
(Meta-Analysis of Randomized Trials)
https://academic.oup.com/eurheartj/article/44/28/2609/7177660
Plant-based diets have shown protective effects. 41.2% risk reduction for cerebrovascular disease. Cardiovascular disease incidence had a 29% reduced risk. Cardiovascular disease mortality had a 13.8% risk reduction, while ischemic heart disease incidence had a 24.1% reduction, but with high heterogeneity. Ischemic heart disease mortality showed a significant 32.1% risk reduction.
(Umbrella Review of Meta-Analysis of Observational Studies and Randomized Trials)
https://www.mdpi.com/2072-6643/15/19/4103
"Plant-based diets are associated with decreased total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein cholesterol."
(Systematic Review and Meta-Analysis of Observation Studies and Clinical Trials)
https://pubmed.ncbi.nlm.nih.gov/28938794/
"Substituting red meat with high-quality plant protein sources leads to more favorable changes in blood lipids and lipoproteins."
(Meta-Analysis of Randomized Control Trials)
https://pubmed.ncbi.nlm.nih.gov/30958719/
"Vegetarian diets effectively lower blood concentrations of total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, and non-high-density lipoprotein cholesterol. Such diets could be a useful non-pharmaceutical means of managing dyslipidemia, especially hypercholesterolemia."
(Systematic Review and Meta-Analysis of Randomized Control Trials)
https://pubmed.ncbi.nlm.nih.gov/26508743/
"A vegetarian diet is associated with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals and a fat content that is more unsaturated. Compared with other vegetarian diets, vegan diets tend to contain less saturated fat and cholesterol and more dietary fiber. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease."
https://pubmed.ncbi.nlm.nih.gov/19279075/
A vegetarian diet, compared with a non-vegetarian diet, was associated with a reduced risk of ischemic heart disease mortality.
(Meta-Analysis of Observational Studies)
https://www.sciencedirect.com/science/article/pii/S2666667721000374
"A plant-based diet may confer protective effects against atherosclerotic coronary artery disease by increasing endothelial protective factors in the circulation while reducing factors that are injurious to endothelial cells."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315380/
"Dietary saturated fatty acids (SFA), which are in milk, butter, cheese, beef, lamb, pork, poultry increase LDL cholesterol."
https://pubmed.ncbi.nlm.nih.gov/33945244/
Randomized controlled trials that lowered intake of dietary saturated fat and replaced it with polyunsaturated vegetable oil reduced cardiovascular disease by 30%, similar to the reduction achieved by statin treatment.
https://pubmed.ncbi.nlm.nih.gov/28620111/
"Higher ratio of animal to plant protein in diet and higher meat intake were associated with increased mortality risk."
https://pubmed.ncbi.nlm.nih.gov/30968137/
Among generally healthy adults, contrasting Plant with Animal intake, while keeping all other dietary components similar, the Plant products improved several cardiovascular disease risk factors.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7657338/
Keeping red meat, particularly processed red meat, consumption to a minimum along with increasing healthier alternative protein sources to replace red meat in the diet may contribute to the prevention of coronary heart disease and premature death.
(Meta-Analysis of Prospective Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/35380734/
Vegetarian diets are associated with reduced risk of cardiovascular disease and ischemic heart disease.
(Systematic Review and Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/36030329/
Higher consumption of total whole grains [] were significantly associated with lower coronary heart disease risk.
https://pubmed.ncbi.nlm.nih.gov/35681238/
"Higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident cardiovascular disease and all-cause mortality."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/30874756/
Eggs and cholesterol were associated with higher all-cause, Cardiovascular disease, and cancer mortality. The increased mortality associated with egg consumption was largely influenced by cholesterol intake.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/33561122/
Egg consumption of 1 per day is related to an increased risk of heart failure among US male physicians.
(Prospective Cohort Study)
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.107.734210
Egg yolk and red meat should be avoided, and meat intake limited, to prevent cardiovascular disease and stroke.
https://www.ahajournals.org/doi/10.1161/JAHA.120.017066
High egg consumption leads to an increased risk of all-cause and cardiovascular disease mortality, with the risk being evident even at the recommended intake of 24 eggs per week. A substantial part of this association was likely due to the egg contribution to dietary cholesterol. Our findings suggest limiting the consumption of eggs in the diet and these results should be considered in the development of dietary guidelines and updates.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8437843/
"Egg consumption, in addition to its hypercholesterolemic effect, increases plasma and LDL oxidizability, a phenomenon which was shown to enhance the progression of atherosclerosis."
https://pubmed.ncbi.nlm.nih.gov/9001684/
"Dietary cholesterol raises the ratio of total to HDL cholesterol and, therefore, adversely affects the cholesterol profile. The advice to limit cholesterol intake by reducing consumption of eggs and other cholesterol-rich foods may therefore still be valid."
https://academic.oup.com/ajcn/article/73/5/885/4739583
"Moderate intake of butter resulted in increases in total cholesterol and LDL cholesterol compared with the effects of olive oil."
https://pubmed.ncbi.nlm.nih.gov/26135349/
Replacing 60% of saturated fats by other fats and avoiding 60% of dietary cholesterol would reduce blood total cholesterol by 10-15%, with four fifths of this reduction being in low density lipoprotein cholesterol.
(Meta-Analysis)
https://www.bmj.com/content/314/7074/112�
"A number of foods can significantly reduce LDL-cholesterol."
https://pubmed.ncbi.nlm.nih.gov/23069003
"Several foods distinctly modify LDL cholesterol levels."
(Systematic Review and Meta-Analysis of Randomized Controlled Trials)
https://pubmed.ncbi.nlm.nih.gov/33762150/
"The change in dietary cholesterol was positively associated with the change in LDL-cholesterol concentration."
https://pubmed.ncbi.nlm.nih.gov/30596814/
Consistent evidence from numerous and multiple different types of clinical and genetic studies unequivocally establishes that LDL causes atherosclerotic cardiovascular disease.
https://academic.oup.com/eurheartj/article/38/32/2459/3745109�
Higher heme iron intake (from animal products) had a 31% increased risk of coronary heart disease.
(Meta-Analysis of Prospective Studies)
https://pubmed.ncbi.nlm.nih.gov/23708150/
"Dietary exposure to PCBs (pollutants in fish) was associated with an increased risk of heart failure in both women and men."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/30776745/
In this randomized clinical trial of 22 healthy, adult, identical twin pairs, those consuming a healthy vegan diet showed significantly improved low-density lipoprotein cholesterol concentration, fasting insulin level, and weight loss compared with twins consuming a healthy omnivorous diet. Increasing evidence suggests that, compared with an omnivorous diet, a vegan diet confers potential cardiovascular benefits from improved diet quality (ie, higher consumption of vegetables, legumes, fruits, whole grains, nuts, and seeds). Clinicians can consider this dietary approach as a healthy alternative for their patients.
(Randomized Clinical Trial)
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392
In most countries, a vegan diet is associated with a more favorable cardio- metabolic profile compared to an omnivorous diet.
(Meta-Analysis of Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/30571724/
In patients with coronary artery disease on guidelinedirected medical therapy, a vegan diet may be considered to lower highsensitivity Creactive protein as a risk marker of adverse outcomes.
https://www.ahajournals.org/doi/10.1161/JAHA.118.011367
Diabetes
18 Links
"Meat consumption increases the risk of type 2 diabetes."
(Systematic Review and Meta-Analysis of Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/19662376/
"Red meat and poultry intakes were associated with a higher risk of type 2 diabetes."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/28535164
An 18-week dietary intervention using a low-fat plant-based diet in a corporate setting improves body weight, plasma lipids, and, in individuals with diabetes, glycemic control.
(Randomized Controlled Trial)
https://www.nature.com/articles/ejcn201392
Glycemic control was better with the Vegan diet than with the conventional diet. Thus, the dietary guidelines for patients with type 2 diabetes should include a Vegan diet for better management and treatment.
(Randomized Controlled Trial)
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0155918
"More than 3 servings/day of all types of meat was significantly associated with a higher risk of diabetes."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4954662/
"Meat consumption is consistently associated with diabetes risk. [...] Men and women who consumed meat had a 95%-97% increased risk for diabetes compared with those who avoided meat. [...] Risk of developing diabetes was significantly lower in vegans."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/#__ffn_sectitle
The percentage lower risk of type 2 diabetes associated with substituting 1 serving/day of nuts and legumes for total red meat was 30%, for processed red meat was 41%, and for unprocessed red meat was 29%.
(Prospective Cohort Study)
https://ajcn.nutrition.org/article/S0002-9165(23)66119-2/fulltext
"Replacing sources of animal protein with plant protein leads to modest improvements in glycemic control in individuals with diabetes."
(Systematic Review and Meta-Analysis of Randomized Controlled Trials)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690061/#__ffn_sectitle
"Low meat and non-meat eaters had a lower risk of diabetes."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/30804320/
"Replacing red meat consumption with other protein sources was associated with a lower risk of type 2 diabetes."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/33094800/
"A vegan diet has the most benefits for reducing the fasting plasma glucose levels of persons with diabetes and other complications, such as cardiovascular disease risk."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/
"There is consistent evidence that red and processed meat is associated with type 2 diabetes risk."
(Systematic Review and Meta-Analysis of Prospective Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506108/
Meat consumption, especially processed meat, was associated with a higher risk of developing diabetes.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0157990
"Plant-based diets are effective tools for type 2 diabetes prevention and management. [...] Plant-based diets are eating patterns that emphasize legumes, whole grains, vegetables, fruits, nuts, and seeds. [...] Plant-based diets address the bigger picture for patients with diabetes by simultaneously treating cardiovascular disease, the leading cause of death in the United States, and its risk factors such as obesity, hypertension, hyper-lipidemia, and inflammation. The advantages of a plant-based diet also extend to reduction in risk of cancer, the second leading cause of death in the United States."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
Positive dose-response association between dietary cholesterol consumption and the incidence of Type 2 Diabetes.
(Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/36411220/
High levels of egg consumption (daily) are associated with an increased risk of type 2 diabetes in men and women.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/19017774/
Egg consumption was positively associated with the risk of diabetes among the Chinese, particularly in women.
https://pubmed.ncbi.nlm.nih.gov/20471806/
Higher egg consumption was positively associated with the risk of diabetes in Chinese adults.
High Blood Pressure / Hypertension
8 Links
"Red and processed meat intake was associated with higher blood pressure. [] A diet that is mostly or exclusively plant-based appears prudent for the prevention and treatment of hypertension. [...] Among four dietary types: (1) meat eaters, (2) fish eaters, (3) vegetarians, and (4) vegans, the vegans had the lowest prevalence of hypertension."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/
"Non-meat eaters, especially vegans, have a lower prevalence of hypertension and lower systolic and diastolic blood pressures than meat eaters."
https://pubmed.ncbi.nlm.nih.gov/12372158/
"Red meat (both processed and unprocessed) and poultry consumption were associated with a higher risk of hypertension."
(Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/29725070/
"Meat and poultry were associated with increased risk of hypertension."
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4797063/
"Processed meat is significantly positively associated with higher blood pressure risk."
https://pubmed.ncbi.nlm.nih.gov/26517837/
"High consumption of red meat, especially after hypertension diagnosis, is associated with higher mortality among hypertensive patients."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/32741682/
"Women who consumed 5 servings of processed red meat/wk had a 17% higher rate of hypertension than that of women who consumed <1 serving/wk."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/25080454
"Red meat consumption was related to cardiovascular target organ damage in hypertensive Native Americans."
https://pubmed.ncbi.nlm.nih.gov/28399044/
Stroke
7 Links
"High consumption of red meat, especially processed red meat, will increase the risk of stroke."
(A Dose-Response Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/26935118/
"Meta-analysis revealed no significant association between adhering to the vegetarian dietary patterns and the risk of incident stroke."
(Systematic Review and Meta-Analysis of Prospective Cohort Studies)
https://pubmed.ncbi.nlm.nih.gov/34578897/
Ischemic stroke had a significant 32.9% risk reduction across six studies. Stroke incidence showed a significant 39.1% risk reduction in a single study.
(Umbrella Review of Meta-Analysis of Observational Studies and Randomized Trials)
https://pubmed.ncbi.nlm.nih.gov/37836394/
"Lower risk of total stroke was observed by those who adhered to a healthful plant-based diet."
https://pubmed.ncbi.nlm.nih.gov/33692165/
"Patients at high risk of stroke, particularly ischemic stroke, should be educated about plant-based nutrition with adequate B12 as a potentially powerful disease risk modifier. [...] Stroke is a heterogeneous collection of disorders with varying mechanisms; nevertheless, hypertension, athero-sclerosis, or atrial fibrillation, or often a combination of all three, are key components of most strokes. Increasing intake of fruits, vegetables, whole grains and minimizing or avoiding intake of meat and processed foods has been asso-ciated with decreased prevalence of obesity, hypertension, dyslipidemia, and diabetes. Intervention studies have demonstrated benefits from very low-fat, high-fiber plant-based diets in the treatment of these conditions."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466937
"Healthy plant-based dietsdefined as rich in foods such as leafy greens, whole grains, and beans, and including lower levels of foods like refined grains, potatoes, and added sugarsmay lower overall stroke risk by up to 10%."
"Dietary exposure to PCBs (pollutants in fish) was associated with an increased stroke risk in women, especially haemorrhagic stroke."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/24428778/
"Vegetarian and vegan diets can provide all the nutrients you need at any age, as well as some additional health benefits. Vegetarian diets often have lower levels of total fat, saturated fat and cholesterol than many meat-based diets, and higher intakes of fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E. Vegetarian/vegan diets may lead to lower blood pressure, improved cholesterol levels, healthier weight and less incidence of Type 2 Diabetes, all of which can reduce the risk of heart disease and stroke."
https://www.heartandstroke.ca/healthy-living/healthy-eating/specific-diets/for-vegetarians
Kidney Disease
7 Links
Plant-based diets should be recommended for prevention of chronic kidney disease. Studies have shown that red and processed meat have been associated with increased risk of chronic kidney disease.
https://pubmed.ncbi.nlm.nih.gov/31725014/
Plant-based diets can delay the progression of chronic kidney disease and help manage complications and comorbid conditions such as hypertension, acidosis, diabetes, and cardiovascular disease.
https://pubmed.ncbi.nlm.nih.gov/34776341
Higher adherence to a healthy plant-based diet was associated with favorable kidney disease outcomes.
https://pubmed.ncbi.nlm.nih.gov/31023928/
Nephrology professionals who work in nondialysis-dependent chronic kidney disease settings, and those who work with patients on dialysis, are aware of the benefits of plant-based diets in kidney disease. [...] Nephrology practices should work to increase dietitian referrals to offer patients support in transitioning to a plant-based diet.
https://pubmed.ncbi.nlm.nih.gov/34776341/
Red meat intake is strongly associated with end-stage renal disease risk [...] Replacing one serving of red meat with other food sources of protein associated with a maximum relative risk reduction of 62.4%.
https://pubmed.ncbi.nlm.nih.gov/27416946/
High consumption of animal protein sources, especially red meat, results in an increased intake of saturated fat, cholesterol, iron, and salt, as well as an excessive acid load. Red meat intake may lead to an elevated production of uremic toxins which are associated with increased risk for cardiovascular mortality. Limiting the intake of red meat in patients with chronic kidney disease thus may be a good strategy to reduce cardiovascular mortality risk, and may slow the progression of kidney disease.
https://pubmed.ncbi.nlm.nih.gov/29290351/
A vegan diet is associated with a 31% lower risk of chronic kidney disease in patients with hyperuricemia.
https://pubmed.ncbi.nlm.nih.gov/36986174/
Liver Disease
4 Links
Red meat was associated with an increase in the likelihood of liver disease.
(Systematic Review and Meta-Analysis of Observational Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7512147/
A plant-based diet might be associated with lower odds of liver disease.
https://pubmed.ncbi.nlm.nih.gov/36235752/
Plant-based diets are associated with lower likelihood of liver disease.
https://pubmed.ncbi.nlm.nih.gov/30578029/
A plant-based, high-fiber and low-fat diet was related to regression of liver disease in this large, elderly population.
https://pubmed.ncbi.nlm.nih.gov/32323115/
Vegan Diet for Kids
23 Links
"A completely plant-based diet is suitable during pregnancy, lactation, infancy, and childhood, provided that it is well-planned."
https://pubmed.ncbi.nlm.nih.gov/30577451/
"With appropriate food choices, vegan diets can be adequate for children at all ages."
https://www.jandonline.org/article/S0002-8223(01)00167-5/fulltext
"A vegan diet can be healthy for children."
https://health.clevelandclinic.org/is-a-vegan-diet-safe-for-growing-children/amp/
"Vegan children had lower fat mass, blood cholesterol and fasting glucose levels. Vegan children had higher intakes of some beneficial nutrients including fibre, vitamin C, folate, carotenoids, unsaturated fats, magnesium, all a reflection of the consumption of healthy plant foods. In contrast, those following an omnivorous diet were consuming higher than recommended amounts of saturated fat, free sugar and insufficient fibre. Given that atherosclerosis starts in childhood, these findings are potentially the advantage of a vegan diet, especially since we know that meat-free and vegan diets are associated with a lower risk of ischaemic heart disease in adults. In addition, a healthier body weight is essential for combating the rising rate of type 2 diabetes in children and we know that a vegan diet significantly reduces the risk of type 2 diabetes. [...] Vegans were appropriately supplementing with B12 and Vitamin D with much better calcium intakes and the study concluded that a vegan diet can meet the nutrient requirements in childhood and adolescence. In addition, a previous report from the same cohort reported normal growth in vegan children. A recent review of vegan diets in children brings together data from 437 publications with most studies confirming that vegan children have normal growth rates, well within the normal range and a number of benefits that relate to a lower intake of saturated fat, the increased consumption of fiber and phytonutrients and a lower body weight and body fat."
https://www.bmj.com/content/375/bmj.n2792/rr
"Consuming plant-based diets is safe and effective for all stages of the life cycle, from pregnancy and lactation, to childhood, to old age. Plant-based diets, which are high in fiber and polyphenolics, are also associated with a diverse gut microbiota, producing metabolites that have anti-inflammatory functions that may help manage disease processes. [...] Plant-based diets are more environmentally sustainable than meat-based diets and have a reduced environmental impact, including producing lower levels of greenhouse gas emissions."
https://pubmed.ncbi.nlm.nih.gov/34836399/
"A well-balanced vegetarian diet can provide for the needs of children and adolescents. The concept that a well-balanced vegetarian diet can provide for the needs of a growing child and adolescent is supported by Canadas Food Guide, the American Dietetic Association and Dietitians of Canada, and the American Academy of Pediatrics. There is sufficient evidence from well-developed studies to conclude that children and adolescents grow and thrive well on vegetarian diets that are well designed and supplemented�appropriately."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912628/
"Vegetarian diets are associated with a lower body mass index (BMI) and a lower prevalence of obesity in adults and children. A meta-analysis of adult vegetarian diet studies estimated a reduced weight difference of 7.6 kg for men and 3.3 kg for women, which resulted in a 2-point lower BMI. Similarly, compared with nonvegetarians, vegetarian children are leaner, and their BMI difference becomes greater during adolescence. Studies exploring the risk of overweight and food groups and dietary patterns indicate that a plant-based diet seems to be a sensible approach for the prevention of obesity in children. [...] Plant-based dietary patterns should be encouraged for optimal health and environmental benefits."
https://pubmed.ncbi.nlm.nih.gov/20237136/
"Vegans had the lowest non-HDL-C and LDL-C concentrations in comparison to vegetarians and omnivores. [...] The Vechi Youth Study did not indicate specific nutritional risks among vegetarian and vegan children and adolescents compared to omnivores."
https://pubmed.ncbi.nlm.nih.gov/34069944/
"Vegetarian diets are healthy for kids. [...] Vegetariandiets tend to be low in saturated fat and animal protein and high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals. Children and adolescents who follow avegetarianeating plan tend to consume more fruits and vegetables and less sweets, salty snacks, and saturated fat than their nonvegetarian peers. They also tend to be at lower risk for overweight and obesity."
"A vegan diet can also be healthy and complete. [...] A vegetarian diet have been shown to have health benefits, such as lower risk of heart disease, diabetes, and high blood pressure. Switching to a more plant-based diet not only may have health benefits, but can be good for the environment as well. Meat and dairy production require more water and land, and this contributes to higher greenhouse gas emissions, which cause climate change."
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Plant-Based-Diets.aspx
"Vegan diets are beneficial to childrens well-being (and adults as well); and all animal-based diets are potentially unhealthful."
https://agris.fao.org/agris-search/search.do?recordID=US202000054182
"Children who followed a meat free diet and conventional lifestyles grew at least as well as children who ate meat."
https://pubmed.ncbi.nlm.nih.gov/9023462/
"The growth and development of children reared on both vegan and vegetarian diets appears normal."
https://pubmed.ncbi.nlm.nih.gov/8172120/
"Women with a high intake of fatty fish had 50% higher plasma PCB concentrations than women with low intake. Maternal plasma PCB concentrations were inversely associated with birth weight and placental weight (meaning lower birth weight). [...] Exposure to PCBs should be carefully considered."
https://academic.oup.com/aje/article/168/8/958/138395
"A substantial risk of pediatric brain tumor appears to be associated with relatively high levels of maternal cured meat consumption during pregnancy."
https://pubmed.ncbi.nlm.nih.gov/11299090/
"A diet based on vegetables, fruits, whole grains, and legumes, supplemented with vitamin B-12, is nutritionally superior to diets including animal products and is healthful for children and adults. [...] The consumption of animal products exposes humans to saturated fat, cholesterol, lactose, estrogens, and pathogenic microorganisms, while displacing fiber, complex carbohydrates, antioxidants, and other components needed for health. In the process, consumption of animal products increases the risk for cardiovascular disease, cancer, diabetes, obesity, and other disorders."
https://pubmed.ncbi.nlm.nih.gov/32889521/
"High meat consumption seems to be an important early in life cofactor for type 1 diabetes development."
https://pubmed.ncbi.nlm.nih.gov/22391937/
"Higher intake of animal protein, in particular red meat, was significantly associated with a greater risk of gestational diabetes mellitus. By contrast, higher intake of vegetable protein, specifically nuts, was associated with a significantly lower risk."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/23378620/
"High childhood total dairy intake was associated with a near-tripling in the odds of colorectal cancer."
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/18065592/
Frequent milk intake in adolescence increases risk of advanced prostate cancer.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249408/
"[For children] The use of cow's milk in lieu of other foods rich in bioavailable iron was shown to be a risk factor for anemia. [...] Gastrointestinal and allergic problems may be caused by early introduction of cow's milk or by its substitution for breast milk. Furthermore, cow's milk has decreased iron density and bioavailability, excess protein and minerals, notably calcium, and thus interferes in the absorption of iron from other foods, and is also linked to small intestinal hemorrhage in young children."
https://pubmed.ncbi.nlm.nih.gov/16247536/
"Cow's milk consumption in infancy is associated with an increased risk of developing iron Fe-deficiency anemia."
https://pubmed.ncbi.nlm.nih.gov/25989719/
Cow's milk contains large amounts of estrogens. After the intake of cow milk testosterone significantly decreased in men. Urine concentrations of E1, estradiol, estriol and pregnanediol significantly increased in all adults and children. In four out of five women, ovulation occurred during the milk intake [...] The present data on men and children indicate that estrogens in milk were absorbed, and gonadotropin secretion was suppressed, followed by a decrease in testosterone secretion. Sexual maturation of prepubertal children could be affected by the ordinary intake of cow milk.
https://pubmed.ncbi.nlm.nih.gov/19496976/
Vegan Diet for Athletes
20 Links
Recreational athletes can maintain athletic performance on both an omnivorous diet and two diets that are predominantly plant-based.
(Randomized Crossover Trial)
https://nutritionj.biomedcentral.com/articles/10.1186/s12937-022-00820-x
"In addition to health benefits, a plant-based diet may provide performance-enhancing effects for various types of exercise due to high carbohydrate levels and the high concentration of antioxidants and phytochemicals found in a plant-based diet."
https://pubmed.ncbi.nlm.nih.gov/35150294/
An athlete can meet all their nutritional needs with foods derived from plants without any loss in physical performance.
https://www.jstage.jst.go.jp/article/jpfsm/10/1/10_1/_article
"A vegan diet does not seem to be detrimental to endurance and muscle strength in healthy young lean women. In fact, our study showed that submaximal endurance might be better in vegans compared with omnivores."
https://pubmed.ncbi.nlm.nih.gov/3233286
The Vegan group even showed advantages in nutrient intake (e.g. carbohydrates, fiber and iron) in comparison to the other groups.
https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-019-0313-8
Vegan diet can be designed to achieve the dietary needs of most athletes satisfactorily.
https://www.tandfonline.com/doi/full/10.1186/s12970-017-0192-9
"Based on an abundant body of scientific evidence about vegetarian and vegan diets in relation to health, it has been proven that the tremendous health benefits delivered by vegan diets are compatible with health and form a prerequisite for sports performance. A well-planned vitamin B12 supplemented and diligently implemented vegan diet promotes building muscle mass and strength, and a good state of health for athletes. Moreover, on this solid basis, vegan diets applied to sports-related dietary tactics are compatible with high performance and competitive sports."
"A high-protein, exclusively plant-based diet (plant-based whole foods + soy protein isolate supplementation) is not different than a protein-matched mixed diet (mixed whole foods + whey protein supplementation) in supporting muscle strength and mass accrual, suggesting that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein."
(Clinical Trial)
https://pubmed.ncbi.nlm.nih.gov/33599941/
"The effect of plant-based diets on cardiovascular risk factors, particularly plasma lipid concentrations, body weight, and blood pressure, and, as part of a healthful lifestyle, reversing existing atherosclerotic lesions, may provide a substantial measure of cardiovascular protection. In addition, plant-based diets may offer performance advantages. They have consistently been shown to reduce body fat, leading to a leaner body composition. Because plants are typically high in carbohydrate, they foster effective glycogen storage. By reducing blood viscosity and improving arterial flexibility and endothelial function, they may be expected to improve vascular flow and tissue oxygenation. Because many vegetables, fruits, and other plant-based foods are rich in antioxidants, they help reduce oxidative stress. Diets emphasizing plant foods have also been shown to reduce indicators of inflammation. These features of plant-based diets may present safety and performance advantages for endurance athletes."
https://pubmed.ncbi.nlm.nih.gov/30634559/
"Plant-based diets appear to be viable options for adequately supporting athletic performance while concurrently contributing to overall physical and environmental health."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316289/
"A nutritive vegan diet can be designed to achieve the dietary needs of most athletes satisfactorily."
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9
"A vegan diet can be a suitable alternative for ambitious recreational runners."
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0289-4
"The vegans had more favorable glucose and lipid homeostasis profiles than the omnivores. [...] Vegans had significantly lower abundances of potentially harmful (such as p-cresol, lithocholic acid, BCAAs, aromatic compounds, etc.) and higher occurrence of potentially beneficial metabolites (SCFAs and their derivatives)."
https://pubmed.ncbi.nlm.nih.gov/35071294/
Vegetarian endurance athletes' cardiorespiratory fitness was greater than that for their omnivorous counterparts.
https://pubmed.ncbi.nlm.nih.gov/27854281/
Active vegetarians show better lower limb strength and power than active omnivores.
https://pubmed.ncbi.nlm.nih.gov/35088394/
Vegetarian diet did not hinder performance in athletes.
https://pubmed.ncbi.nlm.nih.gov/26568522/
"Based on the evidence in the literature that diets high in unrefined plant foods are associated with beneficial effects on overall health, lifespan, immune function, and cardiovascular health, such diets likely would promote improved athletic performance as well."
https://pubmed.ncbi.nlm.nih.gov/20622542/
Plant-Based Protein Has Similar Effects Compared to Whey Protein on Body Composition, Strength, Power, and Aerobic Performance in Professional and Semi-Professional Futsal Players
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9355667/
Omnivorous and vegan diets can support comparable rested and exercised daily MyoPS rates in healthy young adults consuming a high-protein diet. This translates to similar skeletal muscle adaptive responses during prolonged high-volume resistance training, irrespective of dietary protein provenance.
https://pubmed.ncbi.nlm.nih.gov/36822394
Vegan diets not only supply all nutrients in adequate amounts (except for vitamin B12), but have enabled recreational as well as professional athletes to achieve top performances in their chosen disciplines. [...] The benefits of a vegan diet on mental and physical performance can motivate conventional consumers to change to some kind of vegetarian diet, which would be beneficial, in addition to health, also to the environment, the climate and animal welfare as well.
https://www.sciencedirect.com/science/article/abs/pii/B9780128146255000200?via%3Dihub
Mental Health
5 Links
A dietary intervention (18 weeks of eating Vegan) improves depression, anxiety, and productivity in a multicenter, corporate setting.
(Randomized Controlled Trial)
https://pubmed.ncbi.nlm.nih.gov/24524383/
No significant associations were observed between the consumption of a vegetarian diet and depression or anxiety.
(Systematic Review and Meta-Analysis of Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/32885996/
Plant-based diet was related to better performance on all cognitive tasks.
https://pubmed.ncbi.nlm.nih.gov/32297555/
Vegetarian diet Is associated with lower risk of depression in Taiwan.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8064096/
Greater protective role of a high-quality plant-based diet and lower depressive symptoms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9966591/
Dementia/Alzheimer's Disease
4 Links
"Vegetarians had a 38% lower risk of dementia. [...] High antioxidants and phytochemicals from plant foods may protect against cognitive decline, while saturated fats from animal based foods considered as risk factors have been associated with dementia. Plant-based diets with limited animal products have been shown to improve glycemic control and reduce diabetes risk."
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6846186/
"Vegetarians were associated with reduced risk of clinically overt dementia compared with nonvegetarians."
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839073
"Reducing meat consumption could significantly reduce the risk of Alzheimer's disease as well as of several cancers, diabetes mellitus type 2, stroke, and, likely, chronic kidney disease. [...] The most important dietary link to Alzheimer's disease appears to be meat consumption, with eggs and high-fat dairy also contributing."
https://pubmed.ncbi.nlm.nih.gov/27454859/
A healthy plant-based diet was associated with a slower rate of decline in global cognition, perceptual speed, and episodic memory in African American adults.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/35906190/
Obesity
14 Links
Consistent evidence from clinical trials shows that the prescription of vegetarian (including vegan) diets reduces mean body weight in study groups, suggesting that they may be helpful for prevention and management of weight-related conditions. Clinicians seeking to help individuals lose weight may wish to take advantage of this effect.
(Systematic Review and Meta-Analysis of Clinical Trials)
https://www.sciencedirect.com/science/article/abs/pii/S2212267214017638
Individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups.
(Meta-Analysis of Randomized Controlled Trials)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699995/
A low-fat plant-based dietary intervention reduces body weight.
(Randomized Clinical Trial)
https://pubmed.ncbi.nlm.nih.gov/33252690/
Plant protein, as a part of a plant-based diet, and the resulting limitation of leucine and histidine intake are associated with improvements in body composition and reductions in both body weight and insulin resistance.
(Randomized Clinical Trial)
https://pubmed.ncbi.nlm.nih.gov/30405108/
We found 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.
(Systematic Review and MetaAnalysis of Randomized Controlled Trials)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9540559/
Red and processed meat intake is directly associated with risk of obesity.
(Systematic Review and Meta-Analysis of Observational Studies)
https://pubmed.ncbi.nlm.nih.gov/24815945/
Higher intakes of white meat and poultry are associated with increased risk of general obesity, while processed meat consumption was associated with central obesity.
https://pubmed.ncbi.nlm.nih.gov/36320017
Positive associations between meat consumption and risk for obesity and central obesity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697260/pdf/nihms106399.pdf
Plant-based/vegan diets might play a significant role in future strategies for reducing body weight.
https://pubmed.ncbi.nlm.nih.gov/34945602/
Both clinical trials and observational research indicate an advantage to adoption of plant-based diets for preventing overweight and obesity and promoting weight loss. Plant-based diets may also confer higher levels of diet quality than are observed with other therapeutic diet approaches. Plant-based diets should be considered a viable option for the treatment and prevention of overweight and obesity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/
In obese individuals with insulin resistance, a vegan diet improves insulin resistance and dyslipidemia.
(Systematic Review and Meta-Analysis)
https://pubmed.ncbi.nlm.nih.gov/35964120/
Plant-based diet is a beneficial approach to improving health, particularly in obese patients. Benefits include weight loss, improved cardiovascular health, lower blood pressure, and improved glucose metabolism.
https://pubmed.ncbi.nlm.nih.gov/36159462/
Whole foods plant-based diet led to significant improvements in BMI, cholesterol and other risk factors. To the best of our knowledge, this research has achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy intake or mandate regular exercise.
(Randomized Clinical Trial)
https://www.nature.com/articles/nutd20173
A diet centered on whole plant foods appears to be a safe, simple, sustainable solution to the obesity epidemic.
https://pubmed.ncbi.nlm.nih.gov/32922235/
Lactose Intolerance
"30 to 50 million Americans are lactose intolerant. 80% of African-Americans and Native Americans are lactose intolerant. Over 90% percent of Asian-Americans are lactose intolerant."
https://www.childrenshospital.org/conditions-and-treatments/conditions/l/lactose-intolerance
Inflammation
"By means of anti-inflammatory activities a plant-based diet may contribute to the lower risk of cardiovascular diseases and cancer. A high intake of vegetables, fruit, and whole wheat as recommended by all international nutrition authorities provides a wide spectrum of bioactive compounds at health-promoting concentrations."
https://pubmed.ncbi.nlm.nih.gov/19685439/
"A vegan diet rich in fresh fruits and vegetables, whole grains and various legumes, nuts and seeds, significantly improved health risk factors and reduced systemic inflammation. [...] Additionally, those participants who had a vegan diet prior to the intervention had the lowest CRP risk coming into the program."
https://pubmed.ncbi.nlm.nih.gov/25637150/
Iron Deficiency Anemia
"Vegetarians who eat a varied and well balanced diet are not at any greater risk of iron deficiency anemia than non-vegetarians. A diet rich in wholegrains, legumes, nuts, seeds, dried fruits, iron-fortified cereals and green leafy vegetables provides an adequate iron intake."
https://pubmed.ncbi.nlm.nih.gov/25369923
"The participants were eating a plant-based diet and the majority had sufficient iron status."
https://pubmed.ncbi.nlm.nih.gov/33803700/
Osteoporosis
"There is no evidence that a plant-based diet, when carefully chosen to maintain adequate calcium and vitamin D levels, has any detrimental effects on bone health. Theoretical findings suggest a long-term plant-based diet may reduce the risk of osteoporosis."
https://pubmed.ncbi.nlm.nih.gov/32618637
Elderly women with a high dietary ratio of animal to vegetable protein intake have more rapid femoral neck bone loss and a greater risk of hip fracture. This suggests that an increase in vegetable protein intake and a decrease in animal protein intake may decrease bone loss and the risk of hip fracture.
(Prospective Cohort Study)
https://pubmed.ncbi.nlm.nih.gov/11124760/
Frailty
"A higher intake of plant protein, but not animal or dairy protein, was associated with a lower risk of frailty. Substitution of plant protein for animal protein, especially non-dairy animal protein, was associated with lower risk of frailty."
https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12972
IBS Irritable Bowel Syndrome
A vegan diet is effective in promoting a diverse ecosystem of beneficial bacteria to support both human gut microbiome and overall health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664/
Vegan diets and their main components affect both bacterial composition and metabolic pathways of gut microbiota by increasing beneficial microorganisms.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073751/
The vegan gut profile appears to be unique in several characteristics, including a reduced abundance of pathobionts and a greater abundance of protective species. Reduced levels of inflammation may be the key feature linking the vegan gut microbiota with protective health effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245565/
The low FODMAP diet is an effective strategy to improve symptoms of IBS irritable bowel syndrome. The present study provides a greater FODMAP composition knowledge of plant-based foods that can now be applied to the dietetic management of vegetarians/vegans requiring a low FODMAP diet. Food processing lowered the FODMAP content of foods, thereby increasing options for patients following a low FODMAP diet.
https://pubmed.ncbi.nlm.nih.gov/29473657
IBD Inflammatory Bowel Disease
Diets high in animal fat and low in fruits and vegetables are the most common pattern associated with an increased risk of IBD Inflammatory Bowel Disease. A plant-based diet is unreservedly recommended for IBD Inflammatory Bowel Disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382506/
A plant-based diet may be of benefit to IBD Inflammatory Bowel Disease patients through reducing inflammation and restoring symbiosis.
https://pubmed.ncbi.nlm.nih.gov/32077339/
Erectile Dysfunction
Vegan men had 13% higher testosterone than meat-eating men.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2374537/pdf/83-6691152a.pdf
Sperm count was significantly higher in the vegan group compared with the non-vegan group.
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8812397
More plant-based diet intake was associated with a reduced presence of erectile dysfunction and less severe erectile dysfunction in China. Committing to a plant-based diet can be encouraged for many health benefits and to lower erectile dysfunction burden.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8117588/
Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men.
(Meta-Analysis of Clinical Studies)
https://pubmed.ncbi.nlm.nih.gov/19524224/
Neither soy nor isoflavone intake affects male reproductive hormones.
(Meta-Analysis of Clinical Studies)
https://pubmed.ncbi.nlm.nih.gov/33383165/
Fibromyalgia
Significant improvements in biochemical parameters, quality of life, quality of sleep, pain at rest and general health status when following mainly plant-based dietary patterns.
(Systematic Review of Clinical Trials and Cohort Studies)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125538/
Hyperthyroidism
Exclusion of all animal foods was associated with half the prevalence of hyperthyroidism compared with omnivorous diets.
https://pubmed.ncbi.nlm.nih.gov/25263477/
Endometriosis
Women consuming more than 2 servings/day of red meat had a 56% higher risk in endometriosis compared to those consuming less than 1 serving/week. [...] Women in the highest category of processed red meat intake also had a higher risk of endometriosis.
(Prospective Cohort Study)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066416/
B12
A well-planned, health-conscious lacto-ovo-vegetarian and vegan diet, including supplements, can meet the athlete's requirements of vitamin B12, vitamin D and iron.
https://pubmed.ncbi.nlm.nih.gov/31121930/
By consuming a well-balanced diet including supplements or fortified products, all three types of diet (including Vegan) can potentially fulfill requirements for vitamin and mineral consumption.
https://pubmed.ncbi.nlm.nih.gov/26502280/
12 Questions Answered Regarding Vitamin B12 by Thomas Campbell, MD
https://nutritionstudies.org/12-questions-answered-regarding-vitamin-b12/
Micronutrients
By consuming a well-balanced diet including supplements or fortified products, all three types of diet (omnivore, vegetarian, and vegan) can potentially fulfill requirements for vitamin and mineral consumption.
https://pubmed.ncbi.nlm.nih.gov/26502280/
Food Poisoning
"All 458 pounds of beef contained bacteria that signified fecal contamination which can cause blood or urinary tract infections. Almost 20% contained a bacteria that causes almost 1 million cases of food poisoning annually. 10% of the samples had a strain of a bacteria that can produce a toxin that can make you sick. That toxin cant be destroyedeven with proper cooking."
https://www.consumerreports.org/cro/food/how-safe-is-your-ground-beef
1 in every 25 packages of chicken at the grocery store are contaminated with Salmonella. You can get sick from contaminated chicken if its not cooked thoroughly or if its juices leak in the refrigerator or get on kitchen surfaces and then get on something you eat raw. Salmonella causes more foodborne illnesses than any other bacteria.
https://www.cdc.gov/foodsafety/chicken.html
Raw Meat is Dangerous
"Individuals who eat raw or undercooked meat have, respectively, 1.2-1.3 times the risk and 1.7-3.0 times the odds of T. gondii infection compared to those who thoroughly cook meat, regardless of the animal species they consume. These results align with the current understanding that adequately cooking meat inactivates the parasite and decreases the risk of transmission."
https://pubmed.ncbi.nlm.nih.gov/33202167/
COVID-19 Prevention
"A plant-based diet may be of general benefit with regard to several clinical conditions that can also be found in individuals with COVID-19. These include anxiety, depression, sleep disorders, and musculoskeletal pain. Adoption of a plant-based diet leads to a reduced intake in pro-inflammatory mediators and could be one accessible strategy to tackle long-COVID associated prolonged systemic inflammation."
https://link.springer.com/article/10.1007/s13668-021-00369-x
"In six countries, plant-based diets were associated with lower odds of moderate-to-severe COVID-19. These dietary patterns may be considered for protection against severe COVID-19."
https://nutrition.bmj.com/content/early/2021/05/18/bmjnph-2021-000272
A diet characterized by healthy plant-based foods was associated with lower risk and severity of COVID-19.
https://gut.bmj.com/content/gutjnl/70/11/2096.full.pdf
Plant-based and mainly vegetarian diets were associated with a lower incidence of COVID-19 infection.
https://nutrition.bmj.com/content/early/2024/01/02/bmjnph-2023-000629
Plant-Based Meat
Plant-based meat products have a better nutrient profile compared to meat equivalents.
https://pubmed.ncbi.nlm.nih.gov/34959777/
Plant-based animal product alternatives are healthier and more environmentally sustainable than animal products.
https://www.sciencedirect.com/science/article/pii/S2666833522000612
Vegan Food is Less Expensive
"Global study shows Vegan diets are usually the cheapest option. The study, which compared the cost of seven sustainable diets to the current typical diet in 150 countries, found that Vegan diets were usually the most affordable and reduced food costs by up to one third (30%)."
- University of Oxford
https://www.ox.ac.uk/news/2021-11-11-sustainable-eating-cheaper-and-healthier-oxford-study
Affordable Vegan Recipes
https://www.plantbasedonabudget.com
Total
300 Links
Worst Products
Processed Meat
Heart Disease, Colorectal Cancer, Esophageal Cancer, Type 2 Diabetes, Type 1 Diabetes, High Blood Pressure/Hypertension, Stroke, Obesity, Endometriosis,�Kidney Disease
Red Meat
Heart Disease, Colorectal Cancer, Pancreatic Cancer, Prostate Cancer, Esophageal Cancer, Breast Cancer, Type 2 Diabetes, Type 1 Diabetes, High Blood Pressure/Hypertension, Stroke, Obesity, Endometriosis, Liver Disease, Kidney Disease
Eggs
Heart Disease, Oral Cavity and Pharynx Cancer, Upper Aerodigestive Tract Cancer, Colorectal Cancer, Lung Cancer, Breast Cancer, Prostate Cancer, Bladder Cancer, All Cancer Sites Combined, Dementia/Alzheimer's Disease
Dairy
Prostate Cancer, Ovarian Cancer, Colorectal Cancer, Dementia/Alzheimer's Disease
Chicken
Cancer, Diabetes, High Blood Pressure/Hypertension, Obesity
Butter
Heart Disease, Cancer
Fish
Cancer, Heart Failure, and Stroke all from Pollutants such as Mercury and PCBs
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100 Vegan Environment Sources
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