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  • "Why Vegans Should Eat More Plant-Based"

  • In the United States, the #1 risk factor for death is the American diet,

  • associated with more deaths than any other risk factor,

  • responsible for like half a million mothers, fathers, sisters, brothers,

  • friends, and family dying every year because of what they ate,

  • mostly from cardiovascular disease.

  • That's where plant-based diets can come in,

  • associated with lower risk of developing cardiovascular disease,

  • lower risk of dying from cardiovascular disease,

  • and, in fact, a lower risk of dying from all causes put together.

  • Progressively increasing the intake of plant foods

  • by reducing the amount of intake of animal foods

  • may enable us to live longer, healthier lives.

  • And it doesn't take much.

  • If you look at the largest cohort study on diet and health in history,

  • the NIH-AARP study, they found that replacing just 3% of energy

  • from animal protein with plant protein was associated

  • with a 10% lower overall mortality in both men and women.

  • Of all the animal protein sources, eggs were the worst.

  • Swapping in 3% plant protein for egg protein was associated

  • with twice the benefit, exceeding 20% lower mortality in men and women.

  • The researchers concluded that the study provides evidence

  • for public health recommendations regarding dietary modifications

  • in terms of choice of protein sources that may promote health and longevity,

  • and plant protein is preferable.

  • Now, healthy plant-based diets are associated

  • with lower risk of all-cause mortality, but with an emphasis on healthy.

  • When individuals increase their consumption of plant foods

  • while decreasing their intake of animal foods,

  • there could be an increase in their consumption of less-healthy options:

  • highly processed plant foods like Coke and Wonder Bread.

  • One cannot assume that simply avoiding animal foods

  • will necessarily produce such a healthy diet.

  • In order to distinguish between healthful and unhealthful vegan diets,

  • the term "whole food, plant-based diet" is attributed

  • to Cornell Professor Emeritus in Nutritional Biochemistry,

  • Dr. T. Colin Campbell.

  • If you look at India, for example, you see a decreasing

  • in whole plant food content of their diets,

  • along with increasing risk of obesity

  • and noncommunicable chronic diseases.

  • This may help explain why disease rates are on the rise

  • even in a country with a large vegetarian contingent.

  • This may help explain why health-wise vegans in the US

  • do better than vegans in the UK.

  • The #1 reason people in the US eat plant-based is health,

  • and so they eat more plants, more fiber, vitamin C ---

  • only found concentrated in whole plant foods.

  • Whereas the #1 reason given in the UK is animal welfare reasons,

  • and so they may be more likely to just switch over to vegan doughnuts.

  • You can't know if vegans really have to eat more plants though

  • until you put it to the test.

  • An evaluation of an 8-week whole food plant-based

  • lifestyle modification program

  • in which two dozen were already eating vegetarian or vegan,

  • but not necessarily whole food plant-based.

  • And after 8 weeks, even those who already started out

  • vegetarian or vegan experienced significant weight loss

  • and reductions in cholesterol.

  • They lost ten pounds and dropped their LDL cholesterol 15 points.

  • So even a short-term whole food plant-based dietary intervention

  • may provide significant benefits

  • for non-vegetarians, vegetarians, and vegans alike.

  • We have a food supply in which "junk" is a food group,

  • willfully engineered to maximize eating for profit,

  • and the industry will happily make all the vegan junk we're willing to buy.

  • In fact, if you compare the consumption of ultra-processed junk

  • across different eating patterns, vegetarians and vegans were found

  • to be eating the most junk, like potato chips and cookies.

  • Not all plant-based foods exert the same health effects.

  • But what about animal food?

  • These researchers separately scored

  • the quality of different plant-based foods

  • with a plant-based Diet Quality Index,

  • and also various animal foods

  • in an animal-based Diet Quality Index.

  • For example, if you'd consider processed meats and red meats

  • as unhealthy animal foods,

  • but fish, seafood, dairy, and poultry as healthy animal foods --

  • and you throw eggs in with the unhealthy, too,

  • based on the most recent evidence --

  • they found that the higher quality of plant foods,

  • the longer you live, the lower all-cause mortality.

  • But no independent association was found for the quality of animal foods,

  • meaning they all seemed just as bad in terms of cancer mortality,

  • heart disease mortality, and all-cause mortality.

  • In light of the expanding global threat of cardiovascular disease,

  • large-scale shifts toward healthy plant-based diets are imperative

  • to ensure future human health.

  • But all plant foods are not created equal.

"Why Vegans Should Eat More Plant-Based"

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B1 中級 美國腔

Why Vegans Should Eat More Plant-Based

  • 45 1
    林宜悉 發佈於 2023 年 08 月 18 日
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