It is thought that the benefits of a vegan diet are supported by evidence
have a solid base.
Many argue that this diet can help lose weight and even kill disease.
However, these dietary proponents often do not exhaust the whole story.
They make evidence of the vegan diet's benefits seem to overwhelm other regimes.
But in fact, these are untrue evidence and most of the evidence is actually ignored.
In fact, a vegan diet can be effective, at least for some people.
There are also some ethical and environmental arguments that have been put forward to argue about avoiding eating animal foods (although I personally disagree with them).
However, many vegan supporters were dishonest when talking about animal food and they raised unfounded concerns to convince people that their diet was healthy.
Here are 11 hypotheses without the most popular vegan diet.
1. The health benefits of a vegetarian diet are due to not eating animal foods
There are several studies that show the health benefits of a vegetarian and vegan diet .
Proponents of these diets love to associate the health benefits that come with avoiding animal foods.
However, there are many other factors besides.
A vegan diet that mainly includes raw foods. It is often referred to as a diet based on fresh plant foods (WFPB).
This diet not only eliminates animal food but also eliminates some of the scientifically proven foods that are harmful.
In addition to animal foods, vegetarian people do not eat anything anymore? Let's find out ...
- Refined sugar: This is the cause of insulin resistance and fatty liver. Is closely related to obesity, diabetes and heart disease .
- Refined cereals: This is a food that causes blood sugar to spike, causing insulin resistance and weight gain. Related to many chronic diseases of Westerners .
- Vegetable oil: High in Omega-6 fatty acids, causing inflammation and oxidative damage to become more serious .
- Trans fat: The fat is extremely dangerous in processed foods and can lead to many serious diseases, especially heart disease .
Not to mention that this diet also removes the processed food There are few nutrients but contain many harmful ingredients and artificial chemicals.
I personally think the great benefits of a vegan diet are to avoid eating processed foods and harmful ingredients like Street and these benefits have absolutely nothing to do with avoiding eating unprocessed animal food.
In studies of pure vegetarian diets, this method of eating is often compared to a diet of many Western snacks, not compared to a diet based on fresh or paleo foods. Mediterranean.
Conclude: The health benefits of a vegan diet are possible thanks to the elimination of toxic ingredients and processed foods, not related to not eating unprocessed animal foods.
2. Saturated fats and cholesterol are harmful substances
The theory is that animal fat causes heart disease is still very popular among vegetarians.
Over the past few years and decades, studies have shown this to be wrong, and experts around the world are changing their minds.
Saturated fat and cholesterol can really be improve cholesterol content in blood. These substances are not as harmful to health as people think .
Saturated fats and cholesterol increase HDL cholesterol levels to help fight heart disease .
Sometimes they also increase LDL slightly, but often these substances only change from small and dense (harmful) to large form LDL .
Studies show that people with large LDL particles are at risk for heart disease .
An overall evaluation study looked at data from 21 other studies with a total of 347,747 participants concluded that: There is no link between consumption of saturated fat and heart disease .
An evaluation of the randomized controlled trials found the same thing. That is, reducing the amount of saturated fat does not affect the risk of death, or death from heart disease .
The study of eggs (contains many cholesterol ), there are a number of studies on hundreds of thousands of people, nor did they find any relationship between eating eggs and heart disease .
Some vegan supporters may argue that these studies are unreliable because they are funded by the meat industry. egg or milk, but this is absurd.
This conclusion was made after thorough research and NOT all studies are funded by the above industries.
The truth is, saturated fat and cholesterol have been seriously misunderstood. The most prestigious studies have shown that they are completely harmless to most people.
Conclude: The hypothesis that saturated fat and cholesterol leads to heart disease is still very popular among pure vegetarians, but this claim has been rejected in the past few years and decades.
3. A vegan diet is the only diet proven to treat heart disease
There are claims that a vegan diet is the only regimen that has been shown to relieve heart disease.
This opinion is based on a number of studies of two Dr. Dean Ornish and Caldwell Esselstyn.
These studies have yielded impressive conclusions, including partial treatment supported by improvements in .
Not only Biological changes like cholesterol, this study partially improved coronary artery disease. It is an impressive achievement for me.
However, I think there won't be any conclusions about it diet Veganism is drawn based on these studies. I will explain the reason to you.
Ornish's method is to use lifestyle interventions. His patients are exercised, quit smoking and meditation ... along with other healthy activities. The diet he offers is not a pure vegetarian diet, but a low-fat vegetarian diet .
Esselstyn's study (only 22 participants and no control group) took medication (cholesterol-lowering medicine) high dose .
It is clear that we cannot use drug or exercise studies (that is ) combined with diet to make conclusions about the diet.
To determine the benefits of dietary intervention, diet must be the only difference between the study groups.
Conclude: There are some studies that show that a low-fat or vegetarian vegan diet can often reverse coronary artery disease. However, these studies also use drugs or health enhancement methods such as exercise and meditation.
4. The book "The China Study"
In most debate about vegan diet or animal food, some people mentioned the book " . "
The book was written by nutritionist and biologist T. Colin Campbell.
This book claims that animal food (specifically animal protein) is the main cause of deadly diseases such as heart disease and cancer.
This conclusion is isolated by data from a large-scale epidemiological study called and some other observations and studies on mice.
The author used confusing terms to confirm that: studies on mice using proteins such as casein have demonstrated a link between diet and human cancer.
The book was criticized by some analysts about the findings:
- Doctor Chris Masterjohn:
- Denise Minger:
- Dr. Michael Eades:
The findings in the book "The China Study" have also been rejected by many other quality methodological studies much more .
Including a recent study from Asia. Research on 112,310 men and 184,411 women showed that consumption of red meat could lead to a reduction in the risk of heart disease in men and a reduction in the risk of cancer in women .
The book "The China Study" does NOT write about nutrition science but rather science fiction.
Conclude: The book "The China Study" has been critically criticized by objective scientists. There are many high quality studies that contradict the findings in the book, and all of this is ignored by the author.
5. Animal protein is very harmful
Vegan people often assume the protein Animals are harmful to health.
This conclusion has been demonstrated in research in mice using dietary proteins with refined diets.
The results of rodent studies using unnaturally refined diets are not necessarily true for humans.
In many cases, human studies of diet have conflicting results with rodent studies. Animal protein experiments seem to be such a case.
In fact, most controlled trials of animal and plant proteins show these benefit with health.
Studies of high-protein diets show results such as increased fat burning, decreased appetite and lead to lose weight automatically .
A diet high in protein also helps increase muscle mass, lower blood pressure, improve bones and reduce symptoms of diabetes .
Evidence shows that most people need to eat a lot of animal protein, not less .
Conclude: Although there are many opinions that animal proteins are harmful, studies have shown that it offers health benefits such as weight loss, bone improvement, lowering blood pressure and reducing diabetes symptoms.
6. People are not "designed" to eat animal meat
Some vegetarians believe that humans are herbivores and our bodies are not suitable for eating meat.
This is completely wrong. Humans and prehistoric humans eat meat inside .
Our bodies adapt well to meat and are fully capable of utilizing thoroughly Nutrients in meat.
In fact, the human digestive system is not the same as herbivores.
We have short colon, long intestine and lots of hydrochloric acid in the stomach to help break down animal proteins.
In addition, the length of parts of the human digestive system lies in the middle of predators and herbivores, indicating that we are "designed" to be (45).
In fact, vegetarians cannot operate without B12 supplements or B12 food supplements. This is also a strong argument to prove this diet is not "natural".
Studies show that the consumption of human animal food has spurred the evolution of .
In addition, our ancestors hunting and gathering also eat a lot of meat. Our genes are formed in an environment with many animal products .
The truth is that the human body will work best when eating both animals and plants.
Conclude: Humans are omnivores and the body will work best when we eat both animal and plant foods. This has been reflected in the human digestive system structure.
7. Meat causes heart disease, diabetes and cancer
Most chronic diseases of Westerners are only present.
Heart disease began to appear around 1930, while type 2 diabetes increased in the late 20th century.
The rate of cancer is also increasing over the past several decades.
Vegan people often blame meat and animal food for causing these health problems.
However is a food that has been around for a long time and these health problems have just emerged recently.
Taking responsibility for old foods about new health problems is one thing completely absurd.
Consider health issues where meat is considered to be the main cause and the best evidence to test these conclusions.
- Heart disease and diabetes: Two studies, one of 1,218,380 people and one of 448,568 people, found no association between unprocessed red meat with heart disease and diabetes .
- Cancer: Two review of the study, a review of data from 35 studies and an evaluation from 25 studies, showed that unprocessed red meat only had a slight effect on cancer in men and did not work. moving to women .
The cancer is probably related more meat. Some studies show that carcinogens are produced when the meat is cooked at too high a temperature, so the most important thing is that we should make lighter cooking methods and avoid burning the meat. .
Keep in mind that all of these studies have found a significantly increased risk of disease among those who consume processed meat. Therefore, you should select the types of meat you will consume.
Processed foods are still known as harmful products, and processed meat is no exception.
Conclude: Studies that differentiate between processed and unprocessed meat show that unprocessed red meat has nothing to do with heart disease or diabetes and only slightly affects men with cancer, but women do not.
8. Vegetarians and vegans live longer and have less risk of fatal diseases
There are a number of studies showing that vegetarians and vegans live longer and at the same time have less risk of some more serious diseases .
However, these studies are hindered by a phenomenon called the phenomenon
This phenomenon suggests that vegetarians are generally more health conscious than those who eat meat.
These people not only eat less meat, they also exercise harder, have less smoking, drink alcohol, and eat more fruits and more vegetables .
Because of this bias, we cannot claim that vegetarians are healthier because of not eating meat. Are these people healthier because of other health-promoting factors.
Who knows, maybe they are healthier not because they avoid eating meat.
In one study, researchers found a clever way to control the bias of healthy people.
Researchers have recruited participants as customers of a healthy food store, and researched the difference between health-conscious vegetarians and health-conscious meat eaters. strong.
Guess what the outcome is, they are Did not find any difference about mortality or risk of heart disease or stroke .
This shows why vegetarians live longer and have a lower risk of certain diseases because they are mostly health-conscious people. Avoiding eating animal foods has nothing to do with reducing life expectancy or increasing the risk of disease.
Conclude: Observational studies show that vegetarians and vegans are healthier. This conclusion has been misleading by favoritism of healthy people. The control studies on health awareness did not show any difference.
9. Low-carb diets will kill you
Vegan people really hate low-carb diets.
This is understandable, because low-carb completely in contrast to the vegetarian and vegan diet.
Interestingly, low-carb and low-fat diets were compared in a reputable randomized controlled trial called .
This study compared Atkins (a low-carb diet) and Ornish (a low-fat vegetarian diet) on a premenopausal / obese woman group.
After 1 year period:
- Atkins team weight loss more than the Ornish group (4.7 kg versus 2.5 kg) - this difference is negligible after 12 months.
- The Atkins group has reduced blood pressure even more.
- Atkins group has higher HDL cholesterol levels.
- The Atkins group has decreased by 29.3 mg / dL neutral binder, compared with 14.9mg / dL in the Ornish group.
- People in the Ornish group have difficulty complying with the diet and are able to give up twice. This shows that Atkins mode is much easier to follow.
This is The most prestigious research Compare low-fat vegetarian diets and low-carb diets. The results are quite clear.
Vegetarian advocates have no scientific basis to assume that low-carb diets are not equal to a vegetarian diet, until another control test is performed and produce another result.
In addition, many other studies of low-carb regimens have been conducted. Since 2002, over 20 randomized controlled studies have demonstrated that low-carb is better than low-fat diets.
Conclude: The conclusion is that low-carb health is not true. The only study comparing low-carb with low-fat vegetarian diets suggests low-carb healthier.
10. There is a lot of evidence about the health benefits behind vegan diets
Vegetarian supporters often assume that many studies prove the health benefits of a vegan diet.
However, only one Control test (real science), in which diet is different only and compared with other modes.
This study is the only study (and I have searched carefully and asked many vegetarians if they know of other studies) that I feel is really check Directly on pure vegetarian diet.
So this study is the best example to accurately reflect the true health effects of this diet.
The study was conducted by Dr. Neal Barnard and David Jenkins.
It compares a low-fat vegetarian diet with a typical diet based on the guidelines of the American Diabetes Association. Participants are people with type 2 diabetes.
This is the result after 74 weeks of research :
- The vegetarian group lost 4.4 kg, the group following the diabetes diet decreased 2.9 kg. This difference is negligible.
- Only after adjustment (statistical manipulation) does the vegan diet appear to be superior to HbA1c (-0.40% vs. + 0.01%), total cholesterol (-20.4 vs. -6.8 mg) / dL) and LDL (-13.5 vs -3.4 mg / dL).
- There is no difference in weight, BMI, waist measurement, HDL, triglyceride, blood pressure, fasting blood sugar or CRP levels.
Really That's it . These are the "miraculous" benefits of a vegan diet in the most comprehensive study of a low-fat vegan diet to date.
Not as impressive as the and books about vegan diets.
Remember that top researchers are vegetarians, so they can do research that maximizes the benefits of this diet.
The results of the vegetarian experiment nothing is a breakthrough. Other diet studies such as Mediterranean, paleo or low-carb have produced similar or much better results.
With what is exaggerated about the benefits of a vegan diet, it's not too much to say that these results are disappointing.
Conclude: The most prestigious control of the vegetarian diet so far has shown little difference compared to the typical diet containing animal foods.
11. A vegan diet can easily provide all the necessary nutrients
Some vegetarian advocates claim that we can provide all the necessary nutrients for the body without eating animal food.
However, it is easier said than done and it seems that many vegetarians are having some problems.
Nutritional deficiencies are more common in vegetarians:
- Vitamin B12: 83% of vegetarians lack B12, compared with 5% of B12 deficiency among people who eat both animals and plants. B12 deficiency can have serious consequences .
- Iron: In one study, vegetarians had an amount of ferritin (a sign of iron content) that was only one-third the amount of ferritin of people who ate both animals and plants .
- Vitamin D: Vegetarians have 74% lower vitamin D levels than those who eat both animals and plants .
- Omega-3 fatty acids: Vegetarians have 53% lower EPA levels and 59% lower DHA levels than meat eaters .
A diet that makes the majority of people who follow it lacking important nutrients is nothing to say.
I don't know what you think, but for me this is a diet that's not good for health.
Updated 2015: I have changed my mind about the vegan diet since writing this article. I think this regime can be good for many people, as long as it is planned correctly and based on fresh, pure, and unprocessed foods.