COMPLETE PLANT-BASED HEALTH NUTRITION

Since I was young, popular culture, advertisements, and well-meaning relatives and friends have told me that meat and dairy are essential for good nutrition. Only recently have humans had such a variety of vegetables and fruits available to them at all times. As ever-evolving humans, I think it’s only natural that the next step is to cut back our intake of resource-intense foods like meat and dairy as our increasingly populated planet requires more food. Personally, switching to a whole-food, plant-based (WFPB) diet has changed much for me. I don't constantly wake up with backaches or migraines anymore and my anxiety has leveled off to something far more manageable. I started eating a WFPB diet to manage my hypothyroid symptoms and do damage-control, so I never forced my husband to change his diet. I’m careful not to impose my choices on others, but as time went on, he cut out more and more of the foods I was avoiding and is now almost completely vegan. He’s been very happy with the variety and quality of food we eat, he’s excited about meals, and overall I think we both actively enjoy our meals now (J. Harvey). My friend Kelsey, who’s been vegan for two years, has loved how it’s made her feel. She used to have frequent headaches and almost-daily stomach aches because, like many, she’s lactose intolerant. Some might think that cutting foods from your diet would be restricting, but she finds that her quality of life has been enriched, and that she actually eats a broader variety of foods than she ever did before (Shepard). She switched to a WFPB diet primarily for ethical reasons, but is actively studying to get into a Masters-level nutrition program at Drexel University in Philadelphia (Shepard). She was instrumental in my conversion, and she’s a great example of a well-rounded vegan. She and I both believe that our food choices can change the planet for good, and, ultimately, we want the people we love to know that eating a WFPB diet doesn't have to be a headache, and that it might just save your life.

There are a lot of common misconceptions people have about a WFPB diet, and that’s really what I’m trying to clear up here. So many of my loved ones have expressed concern about cutting out meat and dairy. To get a broader grasp of the common concerns people have, I conducted a simple survey. It was astounding how many similar answers I got. Of the 58 folks I surveyed, 75% said the main reason humans should eat meat was to get adequate protein and 48% claimed that dairy was important for calcium intake (S. Harvey). These beliefs are probably more common than my survey suggests, but it also seems that most are just trying to make sense of the confusing information the USDA puts out every year (Campbell, et al.). An astounding 24% of those I surveyed believed that meat provided vitamins that vegetables just couldn’t. Excluding responses about calcium, 15% of those I surveyed believed that dairy provided vitamins that would be difficult to obtain from vegetables (S. Harvey). I found numerous articles and evidence to support that meat and dairy consumption not only increases your risk of cancer, but also increases risk of heart disease and other preventable diseases (Robbins; C. Esselstyn; Campbell, et al.). The damage doesn’t stop with our bodies though; animal agriculture, and the resources used to fuel it, are destroying our planet as well (Andersen, et al.). Why, when 96% of those I surveyed believed animal agriculture was impacting the environment, and 96% would change their diets to save their health, will only 41% consider a WFPB lifestyle (S. Harvey)? This seems like cognitive dissonance to me. I know everyone is doing the best they can, but maybe our best can be better.

Let’s talk about protein first. Only 5-6% of a human’s daily intake needs to be protein (Campbell, et al.)—which theoretically means a medium-sized baked potato (8%) provides above and beyond our daily needs (Busch). Why then, are Americans consuming 11-21% daily? (Campbell, et al.). I think it has a lot to do with fad diets like Paleo and Adkins, and because of these highly popular diets, many people believe that vegans don't know where to get protein. The truth is, protein is in just about everything, and it’s easier for the human body to absorb protein from plants than animals (Robbins). Foods like peas, potatoes, squash, beans, nuts, seeds, and grains contain ample amounts of protein. Many people who took my survey stated that meat made getting enough protein convenient, but I would argue that eating a potato or having a handful of almonds is just as easy. Not only is adequate protein intake not an issue for any vegan, many studies show that too much protein, especially from animal sources, promotes diseases like cancer and Alzheimer’s while raising blood cholesterol to unhealthy levels (C. Esselstyn). Another thing to keep in mind when discussing protein intake is that Kwashiorkor, the disease linked with protein deficiency, is virtually unheard of in the United States (Robbins). With that in mind, I hope we can put that misunderstanding to rest.

Calcium is another widely misunderstood nutrient, and most people believe that the best source of calcium is dairy. That could not be further from the truth. Certain plants offer, on the whole, more calcium than dairy can, and in a way that is more readily absorbed by our bodies. Greens like kale, broccoli, collards, and brussels sprouts contain anywhere between 63.8-50% bio-available calcium, whereas a cup of cows’ milk provides only 32%. You can easily match that with just 1.5 cups of broccoli (Robbins). Calcium from dairy products also comes at a cost. Despite what the Bureau of Dairy Industry tells you, calcium from milk can actually cause bone loss. In countries where dairy consumption is high, like the UK, Sweden, and the United States, hip fractures are far more common than in countries where it is not (Campbell, et al.). Animal protein may not be solely responsible for osteoporosis, but it certainly is part of the equation (Robbins). Furthermore, does it not seem odd that no other mammal on this planet continues drinking milk, especially from another species, after infancy? It seems odd to me that so many folks of a wide racial diversity are lactose intolerant yet continue to consume dairy (Robbins.) We simply don’t have the gut enzymes necessary to break down these foods and, to me, that seems like nature’s way of telling us to steer clear (Robbins).

Vitamin deficiencies are another concern people seem to have about WFPB lifestyles (S. Harvey). When I did my research, I found that the most common vitamin deficiencies in vegans were B12, iodine, and vitamin D, but omnivores surprisingly were worse off, and were commonly deficient in folate, fiber, magnesium, vitamin C and vitamin E, to name a few (Greger; Elorinne, et al.). Many people believe that vegans do not get enough iron; however, iron is found in many things vegans love, like almonds, potatoes, greens, beets, etc. With proper nutrition, iron deficiency-induced anemia should never be a problem. While there are concerns about getting enough B12 in your diet, dietary supplements, nutritional yeast, and certain algae can be eaten to ensure the proper blood levels are maintained ("Vegan Sources"). As for vitamin D, spending more time outdoors is recommended: for some, just 10 minutes a day will suffice (Campbell, et al.). Another interesting thing I found in my research is that iodine is not naturally found in animal products, but was incorporated into cattle feed 50 years ago to boost iodine intake in the humans who were consuming them (Elorinne, et al.). While proper nutrition is a concern, it stands to reason that omnivores should be more concerned about their own vitamin intake than that of their vegan friends.

Not surprisingly, 96% of the people I surveyed said they’d change their diet if their health depended on it (S. Harvey). However, recent studies imply that our health does depend on it. According to the documentary Cowspiracy, one American will eat an average of 270 pounds of meat a year, (Andersen, et al.) that’s .75 pounds of meat each day, the equivalent of 3 quarter-pound cheeseburgers. According to the World Health Organization 300 to 400 grams—roughly .75 pounds of red or processed meat a day increases oxidative stress in the body, which we can interpret as cancer-promoting inflammation (Bouvard, et al.). The World Health Organization is not the only source claiming that meat and dairy cause cancer. A 2016 study in Brazil stated that “high red meat intake and low consumption of vegetables, fruits and whole grains have been associated with increased risk” of colorectal cancer (Angelo, et al. 1). The China Study has also taken large amounts of data from all over China and come up with similar, but more in-depth results (Campbell, et al.). For instance, eating dairy is commonly associated with both breast and prostate cancers (Campbell, et al.). Depending on what you eat, and in what quantities, different cancers are turned on or off (Fulkerson, et al.). With all the scientific evidence that meat promotes cancer growth, and since cancer is one of the most terrifying blights in our modern age, why aren’t people choosing to eat less of it? 

It’s no secret that meat and eggs have long been associated with heart disease, as well as greasy and sodium-rich foods like cheese. Despite all those common claims, people still refuse to let go of ingrained eating patterns. According to Caldwell Esselsyn and his son Rip, cholesterol from these items, and over-consumption of common oils, are causing heart-disease all over America (C. Esselstyn; R. Esselstyn). According to a vital statistics report from the year 2000, approximately seven hundred thousand people died from heart disease that year, which is far above deaths of other kinds recorded in the same year (Campbell, et al.). We’re talking about a preventable disease here! The truth is that vegans and vegetarians don’t consume as much, if any, bad cholesterol, and are therefore less likely to die of heart-related issues (Robbins). A common misunderstanding about cholesterol is that bad cholesterol only comes from red meat, and this is simply not true. The same amount of cholesterol is in any meat you might consume, it doesn't discriminate (Robbins). Cholesterol found in any meat, dairy and eggs, is killing our hearts—it’s that simple (C. Esselstyn). One of my many sources, Dr. Esselstyn, spent many years as a heart surgeon, performing drastic surgeries on people with blocked arteries. Eventually he began telling people to change their diet. He treated people who had suffered multiple heart attacks and were given short life-spans by previous doctors due to their heart disease. Once Dr. Esselstyn changed their diets, his patients’ lives changed: their hearts and arteries actually cleared and healed. Dr. Esselstyn believes that, “coronary artery disease is a toothless paper tiger that need never, ever exist and if it does exist it need never, ever progress” (Fulkerson, et al.). He also makes the argument that, while some might think changing your diet is extreme, so is open heart surgery (Fulkerson, et al.).

Can we discuss carbohydrate fear for just a moment? And can we discuss its origins? The Adkins diet made its big boom in the 90’s and since then, fad diets like Paleo and South Beach have instilled fear of the carbohydrate—fear of getting fat. Dr. Adkins wrongly preached the idea that humans need more fat and protein and almost zero carbohydrates. Humans actually need good carbs to be healthy, and what Adkins actually did was subject his dieters to a health condition called Ketosis. Ketosis is “an imbalance in fat metabolism, such as occurs in diabetes or starvation” (Robbins, 62.) This condition is no surprise to Dr. Adkins, who actively told his dieters to reach this biological state. According to John Robbins, “the consequences of extended ketosis include muscle breakdown, nausea, dehydration, headaches, lightheadedness, irritability, bad breath, kidney problems, and increased heart disease” as well as “fetal abnormality” and, for diabetics, death (Robbins, 62). Essentially, carbohydrates are a necessary part of our diet; sure, we should steer clear of simple sugars and processed grain products, but carbohydrates are important. In fact, they’re the key to a healthy and vibrant body (Robbins).

Animal agriculture has grown out of control since the turn of the century (Andersen, et al.). The factory facilities and feed lots needed to produce the meat America eats are, simply put, unsustainable (Andersen, et al.). According to Cowspiracy, if we repurposed all the land used to grow food for animals, we could easily feed the whole world (Andersen, et al.). On top of the resources used for growing cattle feed, the sheer amount of water used to keep food animals annually is 34-76 trillion gallons—that’s a lot ("Facts and Sources”). What’s worse for our planet is that “livestock and their byproducts account for at least 32,000 million tons of carbon dioxide per year, or 51% of all worldwide greenhouse gas emissions” ("Facts and Sources”). These aren’t little numbers, and if we say we care about the environment, we must take these figures into account as we go about our lives.

Now that I’ve researched the facts and found an overwhelming number of credible sources, I feel confident in stating that eating a WFPB diet is best for human health. While there is still plenty of research to be done on the subject, I believe the number of studies done already are enough to imply that we’d be healthier humans if we cut back drastically on our meat and dairy intake. These studies have shown that protein, vitamins, and calcium are widely available to us in a broad variety of plant foods and that humans are far better at utilizing those nutrients from plant foods. Furthermore, research has shown a direct correlation between animal proteins and diseases like cancer and heart disease, amongst others. Sadly, animal agriculture is also destroying the earth and its resources. So what does that mean for us? I think it’s important that we continue our research of these issues so that we have a better grasp of what our food choices mean. I also think that understanding nutrition as a whole is important for all humans, knowledge is power, and that power can change our lives. It may not be easy to let go of cultural norms when it comes to the food we eat, but I do think we can be more aware of the impact our food makes on the health of our loved ones, our planet, and our own precious bodies. It’s possible to make a change, and it’s not as difficult as you might think.

Works Cited

Andersen, Kip, and Keegan Kuhn. Cowspiracy: The Sustainability Secret. 2014.

Angelo, Sandro Nunez, Gustavo J. Lourenco, Daniela O. Magro, Helvia Nascimento, Rogeria A. 
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Bouvard, Véronique, Dana Loomis, Kathryn Z. Guyton, Yann Grosse, Fatiha El Ghissassi, Lamia Benbrahim-Tallaa, Neela Guha, Heidi Mattock, and Kurt Straif. "Carcinogenicity of Consumption of Red and Processed Meat." The Lancet Oncology 16.16 (2015): 1599-600. Academic Search Complete [EBSCO]. Web. 5 Apr. 2016.


Busch, Sandi. "How Much Protein in a Large Baking Potato?" Healthy Eating. Demand Media, n.d. Web. 21 Apr. 2016.


Campbell, T. Colin, and Thomas M. Campbell. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health. Dallas, TX: BenBella, 2005. Print.


Elorinne, Anna-Liisa, Georg Alfthan, Iris Erlund, Hanna Kivimäki, Annukka Paju, Irma Salminen, Ursula Turpeinen, Sari Voutilainen, and Juha Laakso. "Food and Nutrient Intake and Nutritional Status of Finnish Vegans and Non-Vegetarians." PLOS ONE PLoS ONE 11.2 (2016): 1-14. Academic Search Complete [EBSCO]. Web. 5 Apr. 2016.


Esselstyn, Caldwell B. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-based Cure. New York: Avery, 2007. Print.


Esselstyn, Rip. The Engine 2 Diet: The Texas Firefighter's 28-day Save-your-life Plan That Lowers Cholesterol and Burns Away the Pounds. New York: Wellness Central, 2009. Print.


"Facts and Sources." Cowspiracy. n.p., n.d. Web. 21 Apr. 2016.


Fulkerson, Lee, Brian Wendel, John Corry, T C. Campbell, Caldwell B. Esselstyn, Matthew Lederman, Alona Pulde, Joey Aucoin, John A. McDougall, Connie Diekman, Pamela Popper, Douglas J. Lisle, Terry Mason, San'Dera Brantley- Nation, Junshi Chen, Evelyn Oswick, Anthony Yen, Debbie Lowe, Joseph Crowe, Mac Danzig, David M. Klurfeld, Neal D. Barnard, Ruth Heidrich, Gene Baur, Rip Esselstyn, John Orfanopoulos, Brian Crance, Michael Fahey, and Ramon Balcazar. Forks Over Knives. Santa Monica, CA: Monica Beach Media, 2011.


Greger, Michael. "Omnivore vs. Vegan Nutrient Deficiencies | NutritionFacts.org." NutritionFactsorg. N.p., 21 Sept. 2007. Web. 22 Apr. 2016.


Harvey, Justin D. Personal interview. 16 Apr. 2016.


Harvey, Skye A. Diet, Health, and Nutrition Survey. 18 Apr. Survey. 2016.


Robbins, John. The Food Revolution: How Your Diet Can Help save Your Life and Our World. Berkeley, CA: Conari, 2001. Print.


Shepard, Kelsey. E-mail interview. 16 Apr. 2016.


"Vegan Sources." Sources of B12 for Vegans. n.p., n.d. Web. 22 Apr. 2016.