Why do I believe a vegan diet is safe?
Because there are
- Enough trustworthy institutions say it’s safe (eg major hospital, universities, US government, credible doctors)
- A number of top performing athletes doing this
- A large number of papers addressing all the detailed topics that caused concern
- Large population studies which show that it’s not just safe, but one of the best in terms of longevity
- Support of plant based diet from credible sources
- Epidemiology research
- Potential concerns on nutrition deficiency
- Addressing nutritional concerns
- Specific topics
- Soy milk
- Vegetarian/vegan diet for children
- Concerns on protein
- Issues with cow milk
- Calcium and bones
- Prevent deficiencies
Support of plant based diet from credible sources
Kaiser Permanente, one of the largest hospitals in the US, is promoting plant based diet.
Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods.
Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.
Paper published by Kaiser:
Nutritional Update for Physicians: Plant-Based Diets
The objective of this article is to present to physicians an update on plant-based diets. Concerns about the rising cost of health care are being voiced nationwide, even as unhealthy lifestyles are contributing to the spread of obesity, diabetes, and ...
www.ncbi.nlm.nih.gov
Kaiser booklet:
lanimuelrath.com
lanimuelrath.com
American Dietetic Association's position:
It is the position of the American Dietetic Association that 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. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
American Heart Association article
Whether you’re considering eating less meat or giving it up entirely, the benefits are clear: less risk of disease and improved health and well-being. Specifically, less meat decreases the risk of: Heart disease, Stroke, Obesity, High blood pressure, High cholesterol, Type 2 diabetes, Many cancers.
How does Plant-Forward (Plant-Based) Eating Benefit your Health?
What is a plant-forward or plant-centric diet? And what does it do for your health? Eating less meat and making vegetables, fruits, legumes, whole grains and other plant-based foods and proteins the focus of your meals has many health benefits for your heart, brain and body.
www.heart.org
American Cancer Society's guideline
In general, the dietary patterns showing the most health benefits are based mainly on plant foods
Red meat refers to unprocessed meat from mammals, such as beef, veal, pork, lamb, mutton, horse, or goat meat, as well as minced or frozen meat. Processed meat has been transformed through curing, smoking, salting, fermentation or other processes to improve preservation or enhance flavor.
Evidence that red and processed meats increase cancer risk has existed for decades, and many health organizations recommend limiting or avoiding these foods. In 2015, the International Agency for Research on Cancer (IARC) concluded that processed meat is in Group 1 (“carcinogenic [cancer-causing] to humans”) and that red meat is in Group 2A (“probably carcinogenic to humans”), based on evidence for increased risks of colorectal cancer. Recent studies also suggest a possible role of red and/or processed meats in increasing risk of breast cancer and certain forms of prostate cancer, although more research is needed.
American Cancer Society Guideline for Diet and Physical Activity
This is a condensed version of part of the article describing the American Cancer Society (ACS) Guideline for Diet and Physical Activity for Cancer Prevention.
www.cancer.org
Stanford article
Focusing on whole foods from plant sources can reduce body weight, blood pressure and risk of heart disease, cancer and diabetes
Plant-based diets include all nutrients — even protein.
Embracing a plant-based diet - Stanford Report
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 Healthy Living instructor Dr. Reshma Shah offers simple ways to incorporate more plants into your diet.
news.stanford.edu
Harvard article
It's clear that following a plant-based diet is associated with a lower risk of heart disease
The right plant-based diet for you - Harvard Health
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research supports the idea that plant-based diets, including vegan diets, provide health benefits.
With a little planning, vegan diets can be a healthful choice - Harvard Health
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Epidemiology research
Blue Zones study conducted by National Geographic
SEE THAT YOUR DIET IS 95-100 PERCENT PLANT-BASED
Food Guidelines - Blue Zones
These 11 simple guidelines reflect how the world's longest-lived people ate for most of their lives. We make it easy to eat like the healthiest people in the world with the Blue Zones Meal Planner, where you'll find thousands of recipes that follow these guidelines while making plant-slant food delicious and accessible.
www.bluezones.com
Adventist study by Loma Linda University. Loma Linda is one of the blue zones.
Vegetarians had a lower risk of obesity, hypertension, diabetes and death from all causes
publichealth.llu.edu
publichealth.llu.edu
The China study, by researchers from Cornell, Oxford and Chinese Academy of Preventive Medicine
The China Study
Dr. T. Colin Campbell of Cornell University co-directed one of the most comprehensive nutrition studies ever undertaken, the China Project. Together with his son Dr. Thomas M. Campbell they shared his research findings in their best selling book The China Study.
nutritionstudies.org
Potential concerns on nutrition deficiency
The nutrients of concern in the diet of vegetarians include vitamin B(12), vitamin D, ω-3 fatty acids, calcium, iron, and zinc. Although a vegetarian diet can meet current recommendations for all of these nutrients, the use of supplements and fortified foods provides a useful shield against deficiency.
Nutrition concerns and health effects of vegetarian diets - PubMed
Vegetarians exhibit a wide diversity of dietary practices, often described by what is omitted from their diet. When a vegetarian diet is appropriately planned and includes fortified foods, it can be nutritionally adequate for adults and children and can promote health and lower the risk of major chr ...
pubmed.ncbi.nlm.nih.gov
Addressing nutritional concerns
Nutritionfacts.org
Optimum Nutrition Recommendations | NutritionFacts.org
Image Credit: Kristina DeMuth I go into specifics of the Daily Dozen foods I recommend in my video, Dr. Greger's Daily Dozen. And for a more thorough dive into the science on these foods, check out my NYT best selling book, How Not to Die.
nutritionfacts.org
Harvard article on planning plant based diet
With a little planning, vegan diets can be a healthful choice - Harvard Health
Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.
www.health.harvard.edu
Academy of Nutrition and Dietetics
Food Sources of 5 Important Nutrients for Vegetarians
No matter which vegetarian eating style you follow, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. This can help you make sure you are meeting your nutritional needs each day. Calcium Vegetarians should consume a variety of calcium sources in order to meet daily requirements.
www.eatright.org
Specific topics
Soy milk
From Academy of Nutrition and Dietetics
Despite news reports to the contrary, there is no proof soy causes cancer. Actually, there is evidence that consuming soy in childhood and adolescence produces a lower lifetime risk for breast cancer
Building a Healthy Vegetarian Diet Myths and Facts
Vegetarian meals are gaining in popularity - even among regular meat-eaters. As more and more individuals reduce their meat intake, one essential question remains: Are vegetarian and vegan diets healthy? The answer is yes. According to the Academy of Nutrition and Dietetics, "appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases".
www.eatright.org
Numerous studies show it does not increase the risk of cancer, and might even provide protections:
Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature
Soyfoods have long been recognized as sources of high-quality protein and healthful fat, but over the past 25 years these foods have been rigorously investigated for their role in chronic disease prevention and treatment. There is evidence, for example, ...
www.ncbi.nlm.nih.gov
Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis - PubMed
1 School of Sport Economics and Management, Central University of Finance and Economics, 39 South College Road, Haidian District, Beijing, 100081, People's Republic of China. qiusm0066@126.com. 2 Youth Sports Research Center, China Institute of Sport Science, Beijing, People's Republic of China.
pubmed.ncbi.nlm.nih.gov
The CKB study demonstrated that moderate soy intake was not associated with breast cancer risk among Chinese women. Higher amount of soy intake might provide reasonable benefits for the prevention of breast cancer.
Soy intake and breast cancer risk: a prospective study of 300,000 Chinese women and a dose-response meta-analysis - PubMed
Epidemiological evidence on the association of soy intake with breast cancer risk is still inconsistent due to different soy intake levels across previous studies and small number of breast cancer cases. We aimed to investigate this issue by analyzing data from the China Kadoorie Biobank (CKB) study ...
pubmed.ncbi.nlm.nih.gov
Clinical trials consistently show that isoflavone intake does not adversely affect markers of breast cancer risk, including mammographic density and cell proliferation. Furthermore, prospective epidemiologic studies involving over 11,000 women from the USA and China show that postdiagnosis soy intake statistically significantly reduces recurrence and improves survival.
Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients - PubMed
The relationship between soy food intake and breast cancer has been rigorously investigated for more than 25 years. The identification of isoflavones as possible chemopreventive agents helped fuel this line of investigation. These diphenolic compounds, which are found in uniquely-rich amounts in soy ...
pubmed.ncbi.nlm.nih.gov
We founded that soy isoflavone intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, for women in Western countries, pre- or post-menopausal, there is no evidence to suggest an association between intake of soy isoflavone and breast cancer.
Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women: a meta-analysis of epidemiological studies - PubMed
We meta-analyzed more and newer research results, and separated women according to menopausal status to explore soy isoflavone-breast cancer association. We founded that soy isoflavone intake could lower the risk of breast cancer for both pre- and post-menopausal women in Asian countries. However, f ...
pubmed.ncbi.nlm.nih.gov
Even studies on babies showed no negative effect:
Soy-Based Infant Formula: Are Phyto-Oestrogens Still in Doubt?
Although Scientific Societies have stated that there are very few indications for the use of soy-based formula (SF) in infant nutrition, their utilization rates have been repeatedly found to be higher than expected. It is likely that a significant role ...
www.ncbi.nlm.nih.gov
Safety of soya-based infant formulas in children - PubMed
Soya-based infant formulas (SIF) containing soya flour were introduced almost 100 years ago. Modern soya formulas are used in allergy/intolerance to cows' milk-based formulas (CMF), post-infectious diarrhoea, lactose intolerance and galactosaemia, as a vegan human milk (HM) substitute, etc. The safe ...
www.ncbi.nlm.nih.gov
Ultrasonographic patterns of reproductive organs in infants fed soy formula: comparisons to infants fed breast milk and milk formula - PubMed
Our data do not support major diet-related differences in reproductive organ size as measured by ultrasound in infants at age 4 months, although there is some evidence that ovarian development may be advanced in MF-fed infants and that testicular development may be slower in both MF and SF infants a ...
pubmed.ncbi.nlm.nih.gov
Compared with feeding infants breast milk or cow-milk formula, soy formula feeding does not affect subsequent reproductive organ size at 5 years of age - PubMed
In this cohort, no early infant feeding effects were found on reproductive organs volumes and structural characteristics in children age 5 y. The follow-up of these children through puberty is planned and should help delineate potential early infant feeding effect on reproductive function later in l ...
pubmed.ncbi.nlm.nih.gov
Vegetarian/vegan diet for children
Academy of Nutrition and Dietics
Feeding Vegetarian and Vegan Infants and Toddlers
Well-planned vegetarian and vegan eating patterns can be healthful and appropriate for all stages of the lifecycle, including for infants and toddlers. Time and attention are necessary to help young children, vegetarian or not, get all the nutrients they need for normal growth and development.
www.eatright.org
Research papers:
In spite of this low energy intake, the vegetarian subjects attained normal height but they were leaner
With regard to the physical fitness tests the vegetarian children (Group A) were not different from the population reference values. However, the vegetarian adolescent boys and girls (Group B) and the young adults (Group C) scored on or below the average in standing long jump and 30 sec. sit-up. On the contrary, the vegetarian subjects of Group B (adolescents) and Group C (young adults) performed better in the step test than the reference group. This latter finding suggests that the vegetarian subjects had a better cardiorespiratory endurance capacity.
European Vegetarian Union News - Growth and Development of Vegetarian Children
The growth and physical fitness of Flemish vegetarian children, adolescents and young adults were recently (1996) studied in the Flemish part of Belgium. The results of this investigation were presented at the Third International Congress on Vegetarian Nutrition, which took place at Loma Linda University, California, March 24-26, 1997.
ivu.org
It is concluded that provided sufficient care is taken, a vegan diet can support normal growth and development.
Growth and development of British vegan children - PubMed
The growth and development of children born of vegan mothers and reared on a vegan diet has been studied longitudinally: All of the children were breast-fed for the first 6 mo of life and in most cases well into the second year of life. The majority of children grew and developed normally but they d ...
pubmed.ncbi.nlm.nih.gov
Conclusions: A Hong Kong Chinese vegetarian diet appears healthy, providing adequate iron and vitamin B12 nutrition, but the prevalence of obesity was high.
Growth and nutrition of Chinese vegetarian children in Hong Kong - PubMed
Objective: The study investigated the nutritional status of Chinese lacto-ovo-vegetarian children aged 4-14 years. Methodology: Dietary intake over 7 days was assessed using a computer program, previously used for a local population-based dietary survey. Anthropometric measurements were made and fasting venous blood was examined for serum lipids, haematological data, iron, vitamin B12 and folate status.
pubmed.ncbi.nlm.nih.gov
The results of this study show that children can be successfully reared on a vegan diet providing sufficient care is taken to avoid the known pitfalls of a bulky diet and vitamin B12 deficiency.
onlinelibrary.wiley.com
onlinelibrary.wiley.com
In conclusion, the Vechi Youth Study did not indicate specific nutritional risks among vegetarian and vegan children and adolescents compared to omnivores.
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What about the study that showed lower height?
Children on trendy vegan diets are 1.2 inches SHORTER on average
Children aged five to ten who eat plant-based diets are on average three centimetres shorter than those who eat meat, according to researchers from University College London.
www.dailymail.co.uk
Vegan community interpretation:
- this study is for children aged 5-10. Vegan kids typically grew later, enter adolescence later. So this is expected and reasonable.
- This is backed by other studies on older kids that showed similar height
Concerns on protein
Top vegan athletes
9 star athletes who swear by vegan and vegetarian diets
Many professional athletes follow strict diets to sustain their physical durability and performance. Numerous athletes now follow vegetarian and vegan diets. NBA stars Chris Paul and Kyrie Irving are just a few athletes who have turned to plant-based diets. Chris Paul's switch to veganism has been credited for his late-career resurgence.
www.insider.com
Outspoken vegan athletes:
- Chris Paul: started vegan diet in 2019. Still going strong at the age of 38
- Other vegans in NBA: Cade Cunningham, Kyrie Irving
- Lewis Hamilton: the best in his sport. F1 race is very physically demanding
- Runners: Scott Jurek, Carl Lewis
Proof from everyday people
r/veganfitness
r/veganfitness: The place to come and discuss vegan fitness, bodybuilding, and health.
reddit.com
Youtube vegan fitness influencers
https://www.youtube.com/c/Simnettnutrition
https://www.youtube.com/c/NimaiDelgado
https://www.youtube.com/c/Richroll
Issues with cow milk
Estrogen
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.
Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows - PubMed
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.
pubmed.ncbi.nlm.nih.gov
Prostate cancer
These data suggest that frequent milk intake in adolescence increases risk of advanced prostate cancer.
Milk Intake in Early Life and Risk of Advanced Prostate Cancer
The authors investigated whether early-life residency in certain areas of Iceland marked by distinct differences in milk intake was associated with risk of prostate cancer in a population-based cohort of 8,894 men born between 1907 and 1935. Through linkage ...
www.ncbi.nlm.nih.gov
Breast cancer
The increase in the annual death rates from breast and ovarian cancers might be due to the lifestyle changes (increased consumption of animal-derived food) that occurred after 1945. Among the food, milk and dairy products should receive particular attention since they contain considerable amounts of estrogens.
The experience of Japan as a clue to the etiology of breast and ovarian cancers: relationship between death from both malignancies and dietary practices - PubMed
Although breast and ovarian cancers are rare in Japan compared with other developed countries, the death rates for both are increasing. In Japan, dramatic lifestyle changes occurred after World War II. Over the past 50 years (1947-1997), the age-standardized death rates of breast and ovarian cancers ...
pubmed.ncbi.nlm.nih.gov
No clear associations were found between soy products and breast cancer, independently of dairy. However, higher intakes of dairy calories and dairy milk were associated with hazard ratios (HRs) of 1.22 [95% confidence interval (CI): 1.05-1.40] and 1.50 (95% CI 1.22-1.84)
Dairy, soy, and risk of breast cancer: those confounded milks - PubMed
2020 Oct 1;49(5):1526-1537. doi: 10.1093/ije/dyaa007. 1 Center for Nutrition, Healthy Lifestyle, and Disease Prevention, School of Public Health, Loma Linda University, Loma Linda, CA, USA. Free PMC article Gary E Fraser et al. Int J Epidemiol. Free PMC article . 2020 Oct 1;49(5):1526-1537. doi: 10.1093/ije/dyaa007.
pubmed.ncbi.nlm.nih.gov
Calcium and bones
Daily Mail: Bad News for Vegans! Vegan Diet = Weaker BONES
A new study on bones out of Germany has the press misinterpreting research and bashing vegans...again. - Links and Sources - Support Me Here: https://www.patreon.com/micthevegan My Cookbook: https://micthevegan.com/product/mics-whole-vegan-cookbook/ https://www.tiktok.com/@micthevegan https://www.facebook.com/micthevegan https://www.instagram.com/micthevegan - @micthevegan Vegan Bootcamp: https://vbcamp.org/Micthevegan TIY Tiny House Channel: https://www.youtube.com/channel/UCYhthOBh4_459pAge62at8g My New Newsletter Sign-Up: https://mailchi.mp/2785ad113ff7/micthevegan-emails Main Study: https://www.mdpi.com/2072-6643/13/2/685/htm Other Heel Bone Studies for BUA Reference: https://link.springer.com/article/10.1007%2Fs00198-003-1410-7 https://www.nature.com/articles/pr200844 Example of Lower BMI Density Dropoff: https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3678 Lysine Normal Range: https://www.labcorp.com/resource/plasma-amino-acid-reference-intervals "...4cB12, a combined index of the B12 status..." https://www.hindawi.com/journals/dm/2020/7468506/ Intro/Outro Song: Sedução Momentânea by Roulet: http://freemusicarchive.org/music/Roulet/Beats_dAmor/Roulet_-_Beats_dAmor_-_07_Seduo_Momentnea #Bones #Vegan #Health
youtu.be
- SOS is not statistically significant
- BUA is 5% lower but not adjusted for bmi
- Longer term vegan gets higher bone density
Top 5 Calcium Rich Plant Foods 🌱💪
Plant foods definitely have calcium in them, but how do they compare to milk? Find out in this video along with my top 5 sources and a bunch more info to help you have strong and healthy bones. Links: Study showing no great benefit over 750 mg/daily (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3101331/) Another article sharing similar info (https://www.sciencedaily.com/releases/2011/05/110524191649.htm) Chart on calcium absorption rates of different foods (https://courses.lumenlearning.com/suny-nutrition/chapter/12-22-calcium-bioavailability/) MY NEW EBOOK EASY VEGAN COMFORT MEALS 🍍 https://simnettnutrition.com/easy-vegan-comfort-meals/ FREE EASY VEGAN MEAL PLANNER 📝 https://simnettnutrition.com/easy-vegan-meal-planner/ SIMNETT NUTRITION MERCH 👕 https://simnettnutrition.com/shop/ Time Stamps: 0:00 - Intro 1:08 - What creates strong, healthy bones 2:18 - Why exercise is important for bone health 2:38 - Why menopause causes bone loss 2:51 - How much calcium do we really need? 4:14 - More calcium isn't always better 4:52 - Top 5 Calcium Rich Plant Foods 5:19 - Calcium content of Kale 5:37 - Why Spinach isn't a good source of calcium 5:55 - Calcium content of Tofu 6:32 - Calcium content of Beans 6:46 - Calcium content of Broccoli 7:20 - Calcium content of Tahini 7:53 - Comparing plant based calcium to milk 8:41 - Thanks for watching! I’m now working with Vedge Nutrition! Use my code Derek10 for 10% off ALL your orders: https://www.vedgenutrition.com/?rfsn=7475285.654770 SOCIALS • INSTAGRAM (DEREK): https://instagram.com/simnettnutrition • FACEBOOK: https://www.facebook.com/simnettnutrition WANT TO SEND ME SOMETHING TO TRY? Derek Simnett PO Box 413 Parksville Parksville, BC, Canada V9P2G5 HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR, SUPPLEMENTS): https://www.amazon.com/shop/simnettnutrition WHO AM I? I'm Derek Simnett, a Certified Nutritional Practitioner. I love calisthenics and making good food! Check out my 2 year transformation: https://youtu.be/MUYqG3zEldc MUSIC: https://www.epidemicsound.com https://www.soundstripe.com #Calcium #nutrition #simnettnutrition
youtu.be
- resistance training is the most important for bone health
- Study showing dietary calcium intake above 750mg/day doesn’t offer benefit
- Top 5 vegan calcium food: kale, firm tofu, tahini, white bean, broccoli
New study: do Vegans have weak bones?
New study on bone health in vegans finds vegans have higher bone fracture risk than vegetarians, omnivores or pescaterians. new diet study headlines: vegans are more likely to break bones last week we looked at a low carb study, now its vegans breaking bones they found vegans were more likely to experience a bone fracture than meat-eaters. Pescaterians and vegetarians had slightly higher risk for some specific fractures, like hip vegans had the highest risks, especially in the lower body, hip and leg. Arm and rib fractures were not more frequent than in meat-eaters vegans don’t consume dairy so if they dont get enough calcium from food, they could end up with too little. big difference in bone health between vegans who get enough calcium and those who don’t. looking only at vegans who ate enough calcium, risk of fractures didn’t go away. protein? protein may affect calcium absorption and some vegans eat less protein. among vegans who ate enough, still higher risk of fractures body weight or BMI has impact on bone health. fractures are more common in low BMI, especially hip, where vegans had highest risk. vegans had lower average BMI than meat-eaters (27% of women had BMI under 20) 18.5 - 25 = normal, under that = underweight and over that = overweight to test if BMI was the culprit they compared those with higher BMI to those with lower. higher fracture risk was only seen in the low BMI vegans. So the study is saying the problem is not the vegan diet, it’s having an excessively low BMI why would low BMI cause bones to break? more weight stimulates your body to increase bone density to hold that weight, so being underweight can result in lower bone density. Also, fat and muscle can protect bones from impact So more fractures were seen at low BMI, in women where there was a higher fraction of underweight people, and in individuals who were inactive, and we know physical activity helps increase bone density If the problem was lack of calcium, you’d expect all types of fractures to be increased, wrist, leg, hip etc. the sites more likely to break were areas where higher BMI can be protective, like the leg which supports body weight so bone density will increase with BMI, and the hip where having some fat can provide that cushioning effect. the ankles are more likely to break in heavier people, and ankle fractures were not increased in vegans, pointing to a specific cause like excessively low BMI in some vegans, not a general problem affecting all bones we’re talking about bone health, we’ve talked about calcium, protein and BMI… what about VitD?? they didn’t measure VitD, and vegans can have lower levels Asking if vegans have weak bones is like asking if vegans have low b12. depends. If you ignore b12, you’ll risk deficiency. Same with bones. This study says you can eat a vegan diet and have good bone health, if u cover the basics takeaways to optimize bone health: Calcium. low oxalate leafy greens like kale and collard greens not have more calcium than milk and it’s more absorbable. sardines are also high in calcium. sesame seeds and beans are high in calcium too (also tofu). get b12 AND vitamin D; can help with bone health. vitD from sunlight! eat enough calories to maintain a healthy BMI. women have less muscle and lower BMIs. you don’t wana be overweight but excessively underweight isn’t healthy either. mirror tells us if we need to put some meat on those bones. Resistance training is a stimulus for building bone density. get adequate protein which may help with calcium absorption and maintaining a healthy BMI. Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3/tables/2 https://kopernio.com/viewer?doi=10.1038%2Fsj.ejcn.1602659 Avi Bitterman's detailed analysis of the study: https://www.youtube.com/watch?v=9RULbeJnfIg Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho
youtu.be
- in this study, the higher hip fracture rate is only among vegans who are underweight
Ex-vegan: vegans look malnourished.
Ex-vegan Juliette Autumn debunks our vegan family. Links: Plant Chompers and the Bean Family: Obese kids VS. robust kids (Juliette Autumn) https://youtu.be/sHi3cbrTA5g Plant-based diets for children as a means of improving adult cardiometabolic health by Malgorzata Desmond https://academic.oup.com/nutritionreviews/article/76/4/260/4916885 Growth, body composition, and cardiovascular and nutritional risk of 5- to 10-y-old children consuming vegetarian, vegan, or omnivore diets https://academic.oup.com/ajcn/article/113/6/1565/6178918?login=true Nutrient Intake and Status of German Children and Adolescents Consuming Vegetarian, Vegan or Omnivore Diets: Results of the VeChi Youth Study by Ute Alexy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8157583/ Nourish: The Definitive Plant-Based Nutrition Guide for Families: With Tips & Recipes for Bringing Health, Joy, & Connection to Your Dinner Table by Reshma Shah and Brenda Davis https://www.amazon.com/dp/B08NMFMRFX/ref=cm_sw_em_r_mt_dp_3HM1P2BABCE7EYZ5X2GB The Plant Power Doctor: A simple prescription for a healthier you (Includes delicious recipes to transform your health) by Gemma Newman https://www.amazon.com/dp/B086W1JCBP/ref=cm_sw_em_r_mt_dp_0M11F8WF1K1H384AD0H6 Pregnancy, Children, and the Vegan Diet by Michael Klaper https://www.amazon.com/dp/0961424826/ref=cm_sw_em_r_mt_dp_1RFK94TVVQ80KPB6W9FN Interview with vegan Olympic gold medalist Meagan Duhamel about her diet and supplements: https://youtu.be/N5uSXIhuKJo 0:00 Intro 2:09 Why we're skinny 5:48 Vegan kids vs omnivores 9:42 Bone density in vegan kids 13:21 Child nutrition books 16:02 Dr. Michael Klaper 21:24 Starving our children 24:27 Taste is acquired
youtu.be
On bone density: It’s likely due to lower BMI. Resistance training will help too.
Prevent deficiencies
Mic the Vegan
How to Prevent Deficiencies on a Vegan Diet
I have an ecookbook now! My Cookbook: https://micthevegan.com/product/mics-whole-vegan-cookbook/ This video looks at protein, B12, DHA, calcium, and many other nutrients and how to get enough of them on a vegan diet. - Links and Sources - https://www.patreon.com/micthevegan https://www.facebook.com/micthevegan https://www.instagram.com/micthevegan - @micthevegan Cronometer: https://cronometer.com/ (Free) Tia Blanco's Blood Test Video: https://www.youtube.com/watch?v=C4jAVH8Xw5U Nutrients Vegans Get More Of Quote Source: https://academic.oup.com/biohorizons/article/3/2/197/187746/A-scientific-review-of-the-reported-effects-of 2016 Position on Vegetarian Diets: http://www.andjrnl.org/article/S2212-2672(16)31192-3/pdf Vegan Blood Protein Levels Higher than Omnivores: http://www.sciencedirect.com/science/article/pii/S0065242309470070 Vegan B12 Recommendation Backup: - http://nutritionfacts.org/2014/12/18/the-vitamin-everyone-on-a-plant-based-diet-needs/ - http://tinyurl.com/zeuv76b - http://www.veganhealth.org/articles/vitaminb12 Nori Contains B12 Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/ Nori Raised Rat B12 Levels: B12 Rat: https://www.ncbi.nlm.nih.gov/pubmed/11430774 DHA 150-300 mg - Various Authorities/Countries: http://tinyurl.com/hpjuztt DHA Low Conversion 2%: https://www.ncbi.nlm.nih.gov/pubmed/12936959 Average Conversion 3.8%:https://www.ncbi.nlm.nih.gov/pubmed/9637947 High Conversion 9%: http://tinyurl.com/h5f3h77 Recommendations to Take DHA 2-3 Times a Week: http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html http://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function/ Iron with Vitamin C: http://www.annualreviews.org/doi/abs/10.1146/annurev.nu.01.070181.001011 Heme Iron Implicated Carcinogen: http://cancerpreventionresearch.aacrjournals.org/content/4/2/177.full-text.pdf 1 million get sick from salmonella in the US: https://www.cdc.gov/salmonella/ Zinc Resource: http://www.theveganrd.com/2009/05/getting-enough-zinc-on-vegan-diets.html Vegan, Vegetarian, and Omnivore Zinc Levels: http://onlinelibrary.wiley.com/doi/10.1002/jsfa.6179/pdf UV Exposed Mushrooms Equal Vitamin D Supplement: http://www.nature.com/ejcn/journal/v65/n8/pdf/ejcn201153a.pdf Mushrooms Darken with Exposure: http://news.psu.edu/gallery/283436/2013/08/05/mushrooms-vitamin-d WHO Calcium: http://www.who.int/nutrition/topics/5_population_nutrient/en/index25.html 212 Studies Study on Calcium: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/calcium-phosphorus-and-magnesium-requirement/77A1AF5EDF7CD5D50EA4985E5726DA75 Calcium Supplements No Longer Recommended: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3970298/ Kresser on K2: https://chriskresser.com/vitamin-k2-the-missing-nutrient/ Sauerkraut Source of K2 Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941825/table/tbl2/ Vegans 42% less heart disease mortality, etc: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/ Esselstyn's Clinical Trial on Cardiovascular Disease: http://dresselstyn.com/JFP_06307_Article1.pdf Vegan Bone Density Equal: https://dx.doi.org/10.1007/s00198-009-0916-z
youtu.be
Conclusions:
- eat enough calorie
- Get adequate source of B12 and DHA
- For iron
- Squeeze some lemon on dark leafy greens
- For calcium
- One serving of sesame seeds: 300mg
- A cup of collard greens: 250mg
- One serving of tofu: 250mg
- Vitamin D: mushrooms
- Zinc: some pumpkin seeds
Simon Hill
Recommends essential 8 supplement:
Eimele Essential 8
Recommended by Simon Hill Hey friends, Essential 8 is a comprehensive multivitamin that is scientifically formulated and TGA Listed to complement your plant-based diet. By taking a daily dose of Essential 8, you can provide your body with key vitamins and nutrients to increase and sustain energy, support the immune system, as well as heart and brain health. Simply take two capsules daily with food. Hope you enjoy it. - Simon
eimele.com
DHA: 180mg
EPA: 90mg
B12: 250mcg
D3: 1000IU
Iron: 12mg
Calcium: 250mg
Selenium: 70mcg
Iodine: 150mcg
Zinc: 12mg
Hippo 7 vegan complete supplement
Vegan Complete
Hippo7 Vegan Complete includes 7 essential vitamins, minerals, nutrients that are typically missing from plant-based meals in one convenient supplement. This is our best-selling and most-loved multivitamin specifically designed to enhance plant-based diets. This multivitamin provides high-quality nutrition to enhance your plant-based diet. Vegan Complete is THE multivitamin designed to support proud plant eaters. Includes Vitamin B12, Omega-3 DHA and EPA, Vitamin D, Zinc, Iodine, Calcium, Iron.
hippo7.com
DHA: 150mg
EPA: 75mg
B12: 24mcg
D3: 1000IU
Iron: 18mg
Calcium: 200mg
Iodine: 150mcg
Zinc: 11mg
Michael Gregor
Optimum Nutrient Recommendations ?>
The best available balance of scientific evidence suggests that the healthiest way to eat is a vitamin B12-fortified diet centered around whole plant foods. I go into specifics of the Daily Dozen foods I recommend in my video, Dr. Greger’s Daily Dozen. And for a more thorough dive into the science on these foods, check out my NYT best selling book, How Not to Die.
nutritionfacts.org
B12: 2000mcg supplement each week
Vitamin D: sunlight Or 2000IU supplement daily
Calcium: dark leafy green
DHA/EPA: supplement
Iodine: eat seaweed or supplement 150mcg daily
Iron: iron rich food with vitamin C and get checked
Selenium: Northern Europeans should supplement