Morgan Van Der Maas
Prof Hunter
English 101
5 November 2019
“Healthy” or NOT?:
Veganism vs. an Omnivore Diet
There is no doubt that veganism and plant based diets have expanded within the past few years. Through media and expansion of knowledge, people are easily learning about the effects of changing their diets. Plant-based eaters and omnivores go back and forth about a main debate: which is healthier? This paper will cover the primary benefits and effects of each diet to reach the answer to this exact question. Do the benefits of a plant-based diet outweigh those of a meat-included?
Veganism is becoming a growing movement for many factors, mainly due to human health. This act creates change from the norm of an omnivore diet and leads to environmental change as well as many debates on whether or not there are true benefits, specifically having to do with human health. On the other hand, many dieticians and certified health coaches have firm beliefs on an animal based protein diet. With so many different opinions and factors behind dieting, there are many beliefs as to what the most healthy option is. Taking a look at the upsides and downsides of the two primary, baseline styles of eating, a conclusion will be made as to what the best option on the human body is.
Veganism
Veganism consists of complete avoidance of animal foods, products with ingredients that test on animals, or animal byproducts. A plant-based diet consists of many substitute options, such as tofu, or dairy products being replaced by nut or plant milks. Veganism is defined as “abstention (in varying degrees) from the use of animal products in food, clothing, entertainment, or in medical treatments,” by Lisa Johnson from the Journal of Animal Ethics. All products in a vegan’s diet, both natural and artificial, are free from any interaction with animals.
According to the Physicians Committee for Responsible Medicine, plant-based diets are a way to achieve “good” health. What this “good health” entails, according to the PCRM, is that “Plant-based diets have been proven to prevent and reverse heart disease, improve cholesterol, and lower blood pressure.” Here, the PCRM explains that the vitamins, minerals and nutrients in plants can lead to a blood heath increase. This aspect of health, not alone, can lead to longer lifespans and improved heart health.
The PCRM also notes that plant-based styles of eating can lead to reduction of cancer risk. They state in their “Cancer” section, that specifically, “The more naturally colorful your diet is, the more likely it is to have an abundance of cancer-fighting compounds. The pigments that give fruits and vegetables their bright colors—like beta-carotene in sweet potatoes or lycopene in tomatoes—help you fight cancer.” The natural supplements in the produce create addition to immune system strength, therefore helping fight the cancer. The PCRM states that excess hormones can also lead to increased risk. To counteract this, fiber is suggested. “Plant foods also contain fiber, which helps remove excess hormones that could lead to breast and prostate cancer.” Fiber, another plant-based supplement is also great for reducing gut bacteria (Driesbach, eatingwell.com). Fiber is a crucial part of any diet, and plants provide a great deal.
“Alzheimer’s affects [a]n estimated 5.8 million Americans,” according to The Texas Department of State Health Services. As a very serious neurological disease, it can go hand in hand with dimenisa’s effects. The Department also states that “Alzheimer’s disease is an irreversible brain disease that slowly destroys memory skills, thinking skills and, eventually, the ability to carry out daily activities, leading to the need for full-time care.” To prevent AD, News Medical and Sciences suggests a plant-based diet. Dr. Sanchari Sinha Dutta states “Deficiency in Vitamin B6, Vitamin B12, or folic acid is associated with elevated level of homocysteine, which, in turn, increases the risk of AD.” Therefore, filling this deficiency naturally, through plants, can decrease the risk.
Omnivore Diet
Omnivore diets consist of eating foods, using products , and interacting with both plants and animals. Plant-based and animal foods are included in order to benefit from the most diverse option of vitamins. Omnivores make up most of the common diet, and do not limit anything.
Including vitamins from both plants and animals is important to omnivores because it offers the most options and is simple and convenient. All-Inclusive diets are common because they make sense with ease.
According to Vegan Bits, a popular vegan online vlog, they have found that 88% of Americans over the age of 17, have never been vegetarian or vegan, as shown in the graph.
Omnivorous diets are significantly more common than that of a vegan or vegetarian diet. Only 2% of this group are included as vegan or vegetarian. To elaborate, veganism is not common for many reasons, but are those willing to outweigh the health benefits?
One of the most significant arguments regarding an animal-inclusive diet is the protein factor. Essential to healthy muscle and brain function, protein is most commonly found in meat. According to Lyn-Genet, a NYT best-selling author and renowned nutritionist, “daily menus high in vegetarian sources of protein with small to moderate amounts of animal protein eaten once a day do best when it comes to weight loss, improved thyroid health and decreased inflammation.” Inflammation, according to Genet, can lead to weight gain and serious bloating. Genet learned that “a study found that high protein diets were linked to the risk of mortality, both from cancer and from diabetes.” but adds. “It seemed to be only meat and dairy that were linked to the risks—vegetable protein was not.” Essentially, the composition of animal protein differs from that of plant-based protein, and in turn- affects risk of death from cancer or diabetes. Genet practices what she preaches, as she has opened her own restaurant in upper Manhattan with each of her recipes on the menu formulated to fit a clean and comforting omnivore diet. She also has released several recipe books, along with her own plan of the perfect human diet, which involves a little bit of both plants and meats. Within an omnivore diet, finding the right balance is key. Protein is an important part of life function as the USDA States “Protein also helps the body produce enzymes, hormones and vitamins it needs,” but when it comes from animals, it is effortless and can affect health differently than plant-based proteins.
Another factor omnivores argue for is the essential omegas and acids from fish. AnimalsSmart.org sets forth the note that “ Omega-3 fatty acids are important because the body cannot produce them itself.” Omega-3 is proven to “aid in brain development, improve heart health and can help lessen the effects of depression.” (AnimalSmart.Org,). Fish-deriven vitamins are essential for muscular and hormonal health, and vegans are not getting these unless suplimented.
While veganism is commonly debated due to the idea of health risks, it is not a debilitating lifestyle and does not damage the body. According to author Ho-Pham of the European Journal of Clinical Nutrition, “bone mineral density (BMD) in vegetarians, particularly vegans, is lower than non-vegetarians,” because of the lower calcium levels, bone strength in postmenopousal asian women is less present. Other than a lower bone density, vegan and vegetarians have shown that “risk of fracture in vegetarians is not different from that in non-vegetarians.” Adjacent to the lower bone density, BBC.com indicates that vegans and vegetarians may have a higher risk of stroke. Lack of proper nutrients in everyday diet can lead to “a weakened blood vessel bursts and bleeds into the brain.” Stroke is often an irreversible issue, and preventing this is crucial to longer and stronger life.
Omnivore diets seem to have more risk factors. Meat, specifically red, can lead to an abundance of heart and overall health risks. NewsRX LLC (Department of Cardiology Advance Knowledge in Heart Failure) notes that “Findings of this meta-analysis indicated that the highest category of processed meat intake, other than red meat intake, correlated with an increased risk of heart failure.” High cholesterol levels can lead to heart failure and risk of attack. Another risk observed by PubMed.com states that consumption of meat daily can also lead to “colorectal cancer and type 2 diabetes, in both men and women.” Another large danger of meat consumption is the process in which meats go through for preparation. Highly processed foods, according to the PCRM, “Just one hot dog or a few strips of bacon consumed daily increases cancer risk by 18 percent.” This is significant because processed meats are easily accessible to the common household, therefore consumed often. The author from the Physicians Committee for Responsible Medicine also states that “And a study of more than 200,000 women found that eating about 20 grams of processed meat each day—less than half the size of a regular hot dog—increased breast cancer risk by 21 percent.” It is evident that intake of meat on a daily basis significantly increases health hazards.
Another danger of meat consumption is on air health. With production of livestock comes emissions. The Euopean Chemical and Engineering news demonstrates in the graph below that animals produce metric tons of ammonia yearly. By stating that “Animal waste contributes 50 to 85% of ammonia emissions in the U.S., according to EPA estimates.” the EPA demonstrates that animal production creates more issues even for those whom do not consume it. The New York State Department of Health explains the effects of ammonia exposure will “cause bronchiolar and alveolar edema, and airway destruction resulting in respiratory distress or failure.” Air health is often disregarded when considering overall human body strength, but lung health is vital to the body’s natural functioning, and when weakened, creates further problems. Omnivore diets affect everyone’s bodies, whether first-hand or second. The caption of the graph below states: “Here’s a look at the top five sectors by metric tons of NH3 emissions per year” (C&EN.com). Ammonia levels created by animals are extremely high, and cause people to “suffer from fatigue, digestive issues, and insomnia” (C&EN.com) and create further health worries.
The health risks of a vegan or vegetarian diet are much lower than that of an omnivore. With reductions in alzheimers, cancer and heart failure, plant-based diets are still able to properly provide the right nutrients and keep the body running correctly, in a healthy manner. Cutting meat and animal products can all in all make humans more functioning, leading to less doctoral visits and health problems. Blood and heart health are essential to bodily function, and veganism strengthens these.
Both diets, among many others, are chosen for economic reasons, religious or personal belief, accessibility, and convenience factors. While this paper does not set out to promote veganism specifically, it clearly lays out that a plant-based diet is a more beneficial choice when compared to that of an omnivorous diet. The benefits of veganism outweigh the slim dangers, and the more detrimental aftermath of an omnivorous diet is clearly something that should be avoided. The human body is the best creation known to man, and it is essential that it’s taken care of properly. Committing to the most healthy lifestyle possible, while difficult at first, can lead to a longer lifespan, decreased risk of mortality, and cleaner air quality, all resulting in health increases.
Works Cited:
Battaglia Richi, Evelyne, et al. “Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies.” International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition, U.S. National Library of Medicine, 2015, www.ncbi.nlm.nih.gov/pubmed/26780279.
“Cancer.” Physicians Committee for Responsible Medicine, www.pcrm.org/health-topics/cancer.
“Department of Health.” The Facts About Ammonia, www.health.ny.gov/environmental/emergency/chemical_terrorism/ammonia_tech.htm.
Dreisbach, Shaun. “10 Amazing Health Benefits of Eating More Fiber.” EatingWell, www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/.
Dutta, Sanchari Sinha. “Alzheimer’s and Veganism.” News, 23 Aug. 2018, www.news-medical.net/health/Alzheimers-and-Veganism.aspx.
Erickson, Britt E. “Livestock Emissions Still up in the Air.” Chemical & Engineering News, American Chemical Society, 18 Apr. 2018, cen.acs.org/environment/pollution/Livestock-emissions-still-air/96/i14.
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Ho-Pham, L.T., et al. “Vegetarianism, bone loss, fracture and vitamin D: a longitudinal study in Asian vegans and non-vegans.” European Journal of Clinical Nutrition, vol. 66, no. 1, 2012, p. 75+. Gale Academic Onefile,
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Kuper, Arthur, et al. “Vegan Demographics: How Many In The US & Worldwide? (2019).” Vegan Bits, 28 Oct. 2019, veganbits.com/vegan-demographics-2017/.
“Omnivores.” NutritionFacts.org, nutritionfacts.org/topics/omnivores/.
NHS Choices, NHS, www.nhs.uk/live-well/eat-well/the-eatwell-guide/.
Parkinson, Caroline. “Vegans and Vegetarians May Have Higher Stroke Risk.” BBC News, BBC, 5 Sept. 2019, www.bbc.com/news/health-49579820.
“Reports from Department of Cardiology Advance Knowledge in Heart Failure (Association Between Intake of Red and Processed Meat and the Risk of Heart Failure: a Meta-analysis).” Obesity, Fitness & Wellness Week, 18 May 2019, p. 5509. Gale Academic Onefile,
Texas Department of State Health Services. “Alzheimer’s Disease – Questions and Answers.” Texas Department of State Health Services, dshs.texas.gov/alzheimers/qanda.shtm.
“Why Eat Animal Products?” Why Eat Animal Products-, animalsmart.org/feeding-the-world/why-eat-animal-products-.
