Vegan Diets are Healthier

I'll open by showing the evidence proving meat causes cancer. Then, I'll address mortality rates, B12, and some other issues Con raised. I will discuss obesity and iron in round 3. Cancer Cancer is the second leading cause of death in the developing world[1] (the first being CVD[2]). The most comprehensive document on diet and cancer to date is "Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective"[3]. This report based its findings on 4,500 credible scientific studies and was conducted by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF)[4]. From this study, two things can be said with certainty[4]: * Vegetable and fruit consumption is associated with lower risk of cancer at almost every cancer site[4]. * Meat and animal fats are detrimental[4]. According to the report, vegan dietary components (vegetables, fruits, carotenoids, vitamin c, fiber and whole grains) are the most consistently protective to cancer sites[5]. Meat, animal fat and saturated fats are the most consistently harmful dietary components to 5 cancer sites (stomach, breast, prostate, pancreas, lung) [5]. Fat, grilling/barbecuing and dairy products are the most consistently harmful dietary components to 4 cancer sites (prostate, colon, breast, stomach) [5]. The AICR and WCRF recommendations for cancer risk reduction include: * Adopt a plant-based diet rich with "vegetables, fruits, whole grains and legumes such as beans. "[6] * Adopt a high-fiber diet containing whole-grain bread and pasta, oats and vegetables and fruits. [6] * Maintain a low body weight[9]. The study's authors point out that plant-based foods have fewer calories and lend themselves well to this goal[6]. * Adopt a plant-based diet to reduce your consumption of energy-dense foods[7]. * Eat no more than 18 oz. (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and sausages[8]. It's clear from the evidence presented above that our very best science on the subject concludes that meat is a major cause of cancer. That same science also makes clear that plant-based foods are consistently protective to cancer sites. Rebuttal Protein Con conceded that vegetarians (though not vegans) get adequate amounts of protein. Could I, the proponent of veganism, really have won the protein argument so quickly and with no effort. I encourage Con to take another shot at this unless he truly does concede that well planned vegans diets provide enough protein. Vegan: Health Fanatics Con claims, without citation, that vegans are health fanatics and he based several arguments on this. Though the vegan diet is the healthiest and most rational to adopt, most become vegan/vegetarian for ethical reasons[28]. Only 29% become vegans/vegetarian for health reasons[28]. Two-thirds of vegan/vegetarians claim to have never obtained information on vegan diets[28]. Many of Con's arguments are spoiled by this demographic evidence. Cholesterol and Saturated Fats Vegetarians can indeed get too much cholesterol though this is irrelevant as the resolution addresses vegans. A vegan consumes no dietary cholesterol and does not need to. There are a hand full of plant sources that are high in saturated fat (coconut oil, cottonseed oil, etc. .. )[25]. These are rare and a well planned vegan diet would not make these foods routine. Indeed saturated fats are to be minimized in the diet. Vegan diets are very low in saturated fats[26] however meat eaters have a hard time reducing their intake[27]. Mortality The metastudy Con uses shows that vegans and meat-eaters share similar mortality rates while pesca-vegetarian and lacto-ovo vegetarians live the longest. It's clear (and will become clearer) why meat eaters have high mortality rates. So why do vegetarians (pesca- and lacto-ovo-) live longer than vegans? Much can be said against fish, eggs and milk (saturated fats, cholesterol, calories, toxicity[19][20][21]). However, they are good sources of omega-3s[24] and B12[21]. Since, on average, vegans are untutored in dietetics it may be assume that many vegans have not taken measures to obtain enough B12 and omega-3s. Those deficient in B12 are at risk for early mortality, heart disease and stroke[23]. Those with low levels of omega-3s are at greater risk for cancer and CVD[22]. Well planned vegan diet contain adequate amounts of omega-3s and B12; the nutrients that likely cause vegetarians to live longer. B12 Pro says B12 is "virtually all meat". However, the true source of B12 is not meat but rather bacteria[12]. Livestock animal are contaminated with B12-producing bacteria they obtain from the soil and manure in their feed[13]. However, B12 does not have to come from unhealthy animal sources. B12 can be extracted directly from the B12-producing bacteria. This B12 is used to fortify breakfast cereals[11], non-dairy beverages[10] and protein bars[14]. One cup[15] of my favorite brand of soy milk contains 100% of an adult's daily requirement of B12[10]. So which is better: B12 from contaminated animals or B12 direct from the bacterial source? When animals absorb B12 it becomes bound to the animal's protein molecules[16][12]. This makes it hard for many people to absorb B12[12][17]. These people develop B12 deficiencies and must consume the more easily absorbed B12 that vegans rely on[18]. The B12 found in fortified, plant-based foods is easily absorbed and is considered reliable[18]. 1 . http://books.google.com... (page 25) 2 . http://www.who.int... 3 . http://en.wikipedia.org... 4 . http://books.google.com... (page 26) 5 . http://books.google.com... (page 27) 6 . http://www.aicr.org... 7 . http://www.aicr.org... 8 . http://www.aicr.org... 9 . http://www.aicr.org... 10 . http://www.silksoymilk.com... 11 . http://vitamins.lovetoknow.com... 12 . http://www.whfoods.com... 13 . http://en.wikipedia.org... 14 . http://lunabar.com... (click Nutrition Facts) 15 . http://books.google.com... (page 127) 16 . http://en.wikipedia.org... 17 . http://en.wikipedia.org... 18 . http://www.aafp.org... 19 . http://www.dietaryfiberfood.com... 20 . http://www.cdc.gov... 21 . http://www.americanpregnancy.org... 22 . http://en.wikipedia.org... 23 . http://www.veganhealth.org... 24 . http://www.whfoods.com... 25 . http://www.heart.org... 26 . http://care.diabetesjournals.org... 27 . http://www.cdc.gov... 28 . http://www.food.gov.uk... (section 2.2.6)