Vegan diet – Beneficial or not

 

Nowadays, the number of people applying vegan diet to their daily intake has been increasing. Recently, I met some vegan people who have good health, even some of them have recovered from fatal diseases such as cancers. They told me much about benefits of the vegan diet that I will specify below.

  • Improve health and reduce risks of many diseases even fatal ones such as cancers, diabetes, high blood pressure, arthritis, avoid diseases and improve the health of body organs, and more of the same.
  • Lose weight, reduce waistline, help people having a beautiful body.
  • Contribute to protect the environment that helps to protect wildlife and keep balance for the ecosystem.
  • Ethical matter. Every animal including man has a soul inside the body and all of them have a strong desire for survival. It is not good to give reasons for people killing animals when consuming animal-based products.

Beside of benefits people told me about, I also found much information in books especially ethical books that encouraging people stop accumulating sins by killing animals or consuming animal based products. Each animal be killed, a soul is stop surviving, and it will be mortal sins for killers and consumers. This matter has being influenced me.

 

Bellow list points out some benefits for Vegan diet which a website provides together with figures from some researches. (source: https://www.healthline.com/nutrition/vegan-diet-guide#section4)

Vegan Diets Can Help You Lose Weight
Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans (2, 3).

This might explain why an increasing number of people turn to vegan diets as a way to lose excess weight.

Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors.

However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to (4, 5, 6, 7, 8, 9, 10, 11, 12, 13).

Interestingly, the weight loss advantage persists even when whole-food-based diets are used as control diets.

These include diets recommended by the American Dietetics Association (ADA), the American Heart Association (AHA) and the National Cholesterol Education Program (NCEP) (4, 5, 6, 7).

What’s more, researchers generally report that participants on vegan diets lose more weight than those following calorie-restricted diets, even when they’re allowed to eat until they feel full (4, 8).

The natural tendency to eat fewer calories on a vegan diet may be caused by a higher dietary fiber intake, which can make you feel fuller.

BOTTOM LINE:
Vegan diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss.

 

Vegan Diets, Blood Sugar and Type 2 Diabetes
Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.

Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans (14, 15, 16, 17).

In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP (5, 6, 18).

Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet’s weight loss effects may further contribute to its ability to lower blood sugar levels (4, 6, 9, 10).

BOTTOM LINE:
Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.

 

Vegan Diets and Heart Health
A vegan diet may help keep your heart healthy.

Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease (16, 19).

Randomized controlled studies — the gold standard in research — add to the evidence.

Several report that vegan diets are much more effective at reducing blood sugar, LDL and total cholesterol than diets they are compared to (4, 5, 9, 20, 21).

These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46% (22).

BOTTOM LINE:
Vegan diets may improve heart health. However, more high-quality studies are needed before strong conclusions can be drawn.

 

Other Health Benefits of Vegan Diets
Vegan diets are linked to an array of other health benefits, including benefits for:

Cancer risk: Vegans may benefit from a 15% lower risk of developing or dying from cancer (20).
Arthritis: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling and morning stiffness (23, 24, 25).
Kidney function: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function (26, 27, 28, 29, 30, 31).
Alzheimer’s disease: Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer’s disease (32, 33).
That said, keep in mind that most of the studies supporting these benefits are observational. This makes it difficult to determine whether the vegan diet directly caused the benefits.

Randomized controlled studies are needed before strong conclusions can be made.

 

What is Vegan?

Many people do not know Vegan should avoid what kind of food, how can apply the diet, what method should choose, etc

 

Right and nutritious vegan food

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