The Health Benefits of a Vegan Diet

Benefits
Adopting a vegan diet is one of the best things you can do for your health. In this video I look at how a vegan diet improves cardiovascular health and reduces the risk of heart disease, helps maintain a healthy weight and BMI, and and reduces the likelihood of developing diabetes, all of which are some of America’s largest health issues today.

Timestamps:
0:00 Intro
0:31 Heart health
3:00 Obesity
4:10 Diabetes
4:55 Conclusion

Sources:
Leading Causes of Death. (2020). CDC. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

Kim, H., Caulfield, L. E., Garcia‐Larsen, V., Steffen, L. M., Coresh, J., & Rebholz, C. M. (2019). Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults. Journal of the American Heart Association, 8(16), 1. https://doi.org/10.1161/jaha.119.012865

Suggested Servings from Each Food Group. (2017). American Heart Association. https://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/-/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp

Zong, G., Li, Y., Sampson, L., Dougherty, L. W., Willett, W. C., Wanders, A. J., Alssema, M., Zock, P. L., Hu, F. B., & Sun, Q. (2018). Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. The American Journal of Clinical Nutrition, 107(3), 445–453. https://doi.org/10.1093/ajcn/nqx004

Plant foods don’t contain cholesterol: https://www.heartuk.org.uk/low-cholesterol-foods/foods-that-contain-cholesterol#:~:text=Cholesterol%20is%20only%20found%20in,%2C%20beans%2C%20peas%20and%20lentils.

Your body makes all the cholesterol it needs: https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-cholesterol/cholesterol-in-the-blood

A plant-based diet and hypertension. (2017, May 1). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/#b5

Watzl, B. (2008). Anti-inflammatory Effects of Plant-based Foods and of their Constituents. International Journal for Vitamin and Nutrition Research, 78(6), 293–298. https://doi.org/10.1024/0300-9831.78.6.293

Ernst, E., Pietsch, L., Matrai, A., & Eisenberg, J. (1986). Blood rheology in vegetarians. British Journal of Nutrition, 56(3), 555–560. https://doi.org/10.1079/bjn19860136

Marques, F. Z., Nelson, E., Chu, P.-Y., Horlock, D., Fiedler, A., Ziemann, M., Tan, J. K., Kuruppu, S., Rajapakse, N. W., El-Osta, A., Mackay, C. R., & Kaye, D. M. (2017). High-Fiber Diet and Acetate Supplementation Change the Gut Microbiota and Prevent the Development of Hypertension and Heart Failure in Hypertensive Mice. Circulation, 135(10), 964–977. https://doi.org/10.1161/circulationaha.116.024545

High intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases. (2019). ScienceDaily. https://www.sciencedaily.com/releases/2019/01/190110184737.htm

Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols. (2010). Overview of Health and Diet in America – Front-of-Package Nutrition Rating Systems and Symbols – NCBI Bookshelf. NCBI. https://www.ncbi.nlm.nih.gov/books/NBK209844/

Overweight Prevalence. (2020). CDC. https://www.cdc.gov/nchs/fastats/obesity-overweight.htm

Tonstad, S., Butler, T., Yan, R., & Fraser, G. E. (2009). Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care, 32(5), 791–796. https://doi.org/10.2337/dc08-1886

New CDC report: More than 100 million Americans have diabetes or prediabetes. (2017). CDC. https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html

Satija, A., Bhupathiraju, S. N., Spiegelman, D., Chiuve, S. E., Manson, J. A. E., Willett, W., Rexrode, K. M., Rimm, E. B., & Hu, F. B. (2017). Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Journal of the American College of Cardiology, 70(4), 411–422. https://doi.org/10.1016/j.jacc.2017.05.047

Music:
Bossa Antigua by Kevin Macleod

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