What how and why?? Being a vegan
I am primarily concerned about the health benefits of living a vegan life style. I set out 9 months ago to become a healthier human and from everything I have read because vegan is one of the best ways for longevity. Since I have started my health kick I lost 30-35 lbs (all my fat) I have felt a lot better then I ever had before. However I do have people around me (friends and family) that still think that I am crazy. The whole reason I came to this conclusion though isnt due to the fact the I am with PETA, I'm not a hippy, and I was really just searching for a healthy lifestyle that nobody can ever seem to figure out unless they follow a "diet". Anyways, I just wanted to give some background info about me and why I am trying to write up an "article" (sort of). I am trying to create a "article" that gets sraight to the point about being healthy, "What how and why, being a vegan." Im looking for direct, quick, precise and easy to explain to people why I believe being a vegan is truely the healthiest way to live. The other extremely important thing is that I am trying to find references in journals so that there is a lot of fact to quickly backup everything. I'm not seeking an argument just straight up fact! Anyways I have some written up that is just a lot of copy and paste but I need help and I think there are plenty or people here that know a lot more then I do, and good references. Please take a look at what I have roughly thrown together and please help me out so that we can easily explain to people why being vean is a very healthy way to live life.
Right now I have wikipedia as a reference and I really dont want that at all but didnt want to spend mass amounts of time searching and searching. I was hoping other people can lead me in the right direction or just simply help me edit what I have. In the end I think this would be a wonderful and helpful for people around the world that just want to learn how to live healthy. Please help me out with your findings! Thanks :)
PS: NPR did a pretty good article I found out back in 07 but it is titled: "Getting Brain Food Straight From the Source" (this is about Omega fats)
At 7:50 Tom says: "You mentioned that all of this is coming from algae. Thats coming through fish and getting to people. Can you go to the source and just eat algea?"
This might be something that is practically impossible to accomplish because it seems like I can read forever and ever about health but with help from others I feel it can be done.
Last edited by zac_haryy; 12-11-2012 at 12:53 PM.
Saturated fat i
Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain. That is, the chain of carbon atoms is fully "saturated" with hydrogen atoms. There are many kinds of naturally occurring saturated fatty acids, which differ mainly in number of carbon atoms, from 3 carbons (propionic acid) to 36 (hexatriacontanoic acid).
Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter, and ghee; suet, tallow, lard, and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.[unreliable source?]
Dietary recommendations ii
Recommendations to reduce or limit dietary intake of saturated fats are made by Health Canada, the US Department of Health and Human Services, the UK Food Standards Agency, the Australian Department of Health and Aging, the Singapore Government Health Promotion Board, the Indian Government Citizens Health Portal, the New Zealand Ministry of Health, the Food and Drugs Board Ghana, the Republic of Guyana Ministry of Health, and Hong Kong's Centre for Food Safety.
A 2004 statement released by the Centers for Disease Control (CDC) determined that "Americans need to continue working to reduce saturated fat intake…" In addition, reviews by the American Heart Association led the Association to recommend reducing saturated fat intake to less than 7% of total calories according to its 2006 recommendations. This concurs with similar conclusions made by the US Department of Health and Human Services, which determined that reduction in saturated fat consumption would positively affect health and reduce the prevalence of heart disease.
In 2003, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) expert consultation report concluded that "intake of saturated fatty acids is directly related to cardiovascular risk. The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups. If populations are consuming less than 10%, they should not increase that level of intake. Within these limits, intake of foods rich in myristic and palmitic acids should be replaced by fats with a lower content of these particular fatty acids. In developing countries, however, where energy intake for some population groups may be inadequate, energy expenditure is high and body fat stores are low (BMI <18.5 kg/m2). The amount and quality of fat supply has to be considered keeping in mind the need to meet energy requirements. Specific sources of saturated fat, such as coconut and palm oil, provide low-cost energy and may be an important source of energy for the poor."
Dr. German and Dr. Dillard of University of California and Nestle Research Center in Switzerland, in their 2004 review, pointed out that "no lower safe limit of specific saturated fatty acid intakes has been identified" and recommended that the influence of varying saturated fatty acid intakes against a background of different individual lifestyles and genetic backgrounds should be the focus in future studies.
Blanket recommendations to lower saturated fat were criticized at a 2010 conference debate of the American Dietetic Association for focusing too narrowly on reducing saturated fats rather than emphasizing increased consumption of healthy fats and unrefined carbohydrates. Concern was expressed over the health risks of replacing saturated fats in the diet with refined carbohydrates, which carry a high risk of obesity and heart disease, particularly at the expense of polyunsaturated fats which may have health benefits. None of the panelists recommended heavy consumption of saturated fats, emphasizing instead the importance of overall dietary quality to cardiovascular health.
Omega-3 fatty acids in algal oil, fish oil, fish and seafood have been shown to lower the risk of heart attacks. Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease.
Food sources of polyunsaturated fat
Food source (100g)
Polyunsaturated fat (g)
Sunflower Seeds 33
Sesame Seeds 26
Chia Seeds 23.7
Unsalted Peanuts 16
Peanut Butter 14.2
Olive Oil 11
Wild Salmon 2.5
Whole Grain Wheat 0.8
No specific amount is recommended, but the guidelines say the lower the better. Avoid trans fat from synthetic (processed) sources. It's difficult to eliminate all trans fats because of their presence in meat and dairy foods. The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day.
Margarines, snack foods and prepared desserts, such as cookies and cakes. Naturally occurring sources include meat and dairy products.
Omega 3 fatty acids are formed in the chloroplasts of green leaves and algae. While seaweeds and algae are the source of omega 3 fatty acids present in fish, grass is the source of omega 3 fatty acids present in grass fed animals.
Proteins are large biological molecules consisting of one or more chains of amino acids. Through the process of digestion, animals break down ingested protein into free amino acids that are then used in metabolism. Proteins are also necessary in animals' diets, since animals cannot synthesize all the amino acids they need and must obtain essential amino acids from food.
Fat profiles v
Of the 22 standard amino acids, 9 are called essential amino acids because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food.
Last edited by zac_haryy; 12-10-2012 at 09:13 PM.
Over view of Amino Acids vi
Isoleucine (Ile) - for muscle production, maintenance and recovery after workout. Involved in hemoglobin formation, blood sugar levels, blood clot formation and energy.
Leucine (Leu) - growth hormone production, tissue production and repair, prevents muscle wasting, used in treating conditions such as Parkinson’s disease.
Lysine (Lys) - calcium absorption, bone development, nitrogen maintenance, tissue repair, hormone production, antibody production.
Methionine (Met) - fat emulsification, digestion, antioxidant (cancer prevention), arterial plaque prevention (heart health), and heavy metal removal.
Phenylalanine (Phe) - tyrosine synthesis and the neurochemicals dopamine and norepinephrine. Supports learning and memory, brain processes and mood elevation.
Threonine (Thr) monitors bodily proteins for maintaining or recycling processes.
Tryptophan (Trp) - niacin production, serotonin production, pain management, sleep and mood regulation.
Valine (Val) helps muscle production, recovery, energy, endurance; balances nitrogen levels; used in treatment of alcohol related brain damage.
Histidine (His) - the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.
Common Sources of Essential Amino Acids
Histidine: Apple, pomogranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.
Arginine: Alfalfa, beets, carrots, celery, cucumbers, green vegetables, leeks, lettuce, potatoes, radishes, parsnips, nutritional yeast.
Valine: Apples, almonds, pomegranates, beets, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.
Tryptophan: Alfalfa, brussel sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.
Threnoine: Papayas, alfalfa sprouts, carrots, green leafy vegetables such as celery, collards, kale, and lettuce (especially iceberg), lima beans, laver (Nori -- a sea vegetable).
Phenylalanine: Apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Methionine: Apples, pineapples, Brazil nuts, filberts, brussels sprouts, cabbage, cauliflower, chives, dock (sorrel), garlic, horseradish, kale, watercress.
Lysine: Apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumber, dandelion greens, parsley, spinach, turnip greens.
Leucine: Avocados, papayas, olives, coconut, sunflower seeds.
Isoleucine: Avocados, papayas, olives, coconut, sunflower seeds.
Oils Are Essential for Health vii
The human body can synthesize from raw materials almost all of the organic compounds needed to build and maintain itself. However, there are a few basic elements that it cannot synthesize. These must be obtained from the food, and include 11 vitamins, 8 amino acids, and 2 kinds of fat. Fortunately, except for two vitamins (vitamin D from the sun and B12 from bacteria), all of these essential nutrients are made by plants and found in abundant quantities in a diet based on whole starches, vegetables, and fruits.
Fats are made of chains of carbon which differ in length, and the number and positions of double bonds (a chemical term for a dual linkage between carbon atoms). Animals cannot create double bonds after the third and sixth carbon on the chain. Only plants can make this arrangement. The result is that only plants can synthesize omega-3 and omega-6 fats. These are referred to as “essential fats.” We, like all other animals, must get these essential fats directly by eating plants or indirectly by eating animals that ate plants and stored these essential fats in their tissues. For example, fish store the omega-3 fats made by algae—fish cannot synthesize this kind of fat.
Free Oils as Toxins viii
As with all other medications, there are adverse effects from consuming free oils, when added from a bottle to meals or taken as pills. The most obvious adverse effect is people gain weight when they eat even so-called “healthy oils,” like olive oil. When 54 obese women in a Mediterranean country were studied, these women were found to be following a diet low in carbohydrates (35% of the calories) and high in fats (43% of the calories). Of the total calories from fat, 55% came from olive oil.6 My point: a Mediterranean diet which is loaded with olive oil, rather than fruits and vegetables, will make you fat.
Video with Jeff Novick RD,LD,LN, MS
Whole video is interesting but this link (starts a 2m 50sec) is straight to the point about oil.
Study comparing Olive Oil and Walnuts ix
In both study groups, flow-mediated dilation (FMD) was worse after the olive oil meal than after the walnut meal (p = 0.006, time-period interaction). Fasting, but not postprandial, triglyceride concentrations correlated inversely with FMD (r = −0.324; p = 0.024). Flow-independent dilation and plasma ADMA concentrations were unchanged, and the concentration of oxidized low-density lipoproteins decreased (p = 0.051) after either meal. The plasma concentrations of soluble inflammatory cytokines and adhesion molecules decreased (p < 0.01) independently of meal type, except for E-selectin, which decreased more (p = 0.033) after the walnut meal.
Last edited by zac_haryy; 12-10-2012 at 09:14 PM.
The "article" that I tried to post has to be approved before this forum will allow it to be seen. So I am hoping moderators approve it shortly!
If you get the chance, read T. Colin Campbell's The China Study.
I'd rather eat vegan and look like a tree than eat cow and look like a pig.
SW...225 (Jun 12, 2012)
GW1..175 (Mar 22, 2013)
I haven't read through that one but have read a lot about it. Sounds like it would be an interesting read!
Originally Posted by Gianni
I see that there has been a lot of views on this. Even if you have a link to a credited article or journal entry please let me know. I'm searching for any help I can get and surely there has to be some people that have an answer to why they live this lifestyle. Thanks!!
I really lost interest in the whole thread when you proudly stated you lost all your fat - you don't want to do that: surplus fat yes, all fat no. Then you go on to insult those who DO have animal welfare in their hearts and to cap it all you insult hippies to. I hope you find your answer but you won't get the whole picture while insulting people. Our reasons and way of life are not crap. Different reasons from yours but valid nonetheless.
I didnt mean to say it in an insulting way. It just seems like that's what most people think and they dont care about truely being healthy. I didnt mean that I lost all of my fat because yes that would be unhealthy. I still have fat and a healthy amount for sure. Im proud of the people that give up eating animal products for the sake of the animals and our planet, I truely am. That's just not the reason why I fell into veganism. I just wanted to find a healthy way to live, I always hear of people going on diets and doing all kinds of different things, we all do. But whats more fascinating about veganism is people have to try and find a reason that its unhealthy. That's why I would rather just have a quick realiable referenced article that would help other people choose a healthier life style.
Originally Posted by MysticTree
I am sorry if I offended anybody I did not mean too. My brain power has been lacking due to a stomach flu that I caught from from son, which isnt a valid excuse. I am sorry and would really like any help that I can get on this as I feel there are other people with much higher education level then mine.
Thank you Zac. I am not a vegan for animal welfare reasons though I do care about animal welfare. I am a hippie though. Vegan is a very specific and both a political as well as an ethical way of life. I am not a vegan. I wear leather shoes - albeit only from charity shops. I eat honey. Not a vegan food. I think raw, vegan is not always a very helpful label. Primarily I like this way of eating because it feels good. Finding actual hard science for it is very difficult. There's not a lot of money in producing hard science though there are a few raw, vegan gurus who make a lot of sweeping statements with claims of research which never seem to materialise. If it is ok for some to say they want to eat unhealthy foods because they enjoy them then that reason should be valid for you and your healthy choices. I find it helpful not to try to justify my food choices at all - it's very empowering :)
thanks Zac. I have typed up a longer reply which has included some trigger words for the board censor! No idea which words but with luck it will get released in the not too distant future :)
Short and concise. All you need to say.
Originally Posted by zac_haryy
There wasn't insult. It is just hippies are a certain way that the average person is not interested in being. Most are very anti-modernization, or have to have spirituality tied to everything. Others are simply not interested in communing with "mother nature", natural beauty concepts, wearing all things cotton, recycling everything, die hard animal activism, all this stuff about chakras and energy, etc. The list can go on. For most people hippie culture, ideals and concept is very unappealing and if you present them with that, especially in regards to raw foods, then people won't try it at all. Some people only want to be raw foodists for health reasons, weight-loss or physical vanity purposes of preventing anti-aging in looks, everything else about raw food culture is non-important to them.
Like it or not, some of use have an aversion to hippies and hippie culture.
Last edited by SekhemNefer; 12-13-2012 at 05:57 PM.
July Raw Challenge:
SW: 247 lbs.
GW: 160 lbs.
Summer Fitness goals: Running, and Yoga.
Summer Nutrition goals: Smoothies and juicing
"Hippie culture?" You're kidding, right? Hippies are back? Or did they never leave? They have their own "culture?" Wow! Were they hidden away for awhile? I thought they'd grown up and become ummmm.... something other than "hippies."
In my day, that's pretty much all they were interested in. Well, not the animal activism part... but it wasn't as prevalent then as it is now.
Others are simply not interested in communing with "mother nature", natural beauty concepts, wearing all things cotton, recycling everything, die hard animal activism, all this stuff about chakras and energy, etc.
I'm somewhat like MT ~ I'm vegetarian for my own health. Personally, I don't wear make-up; I wear a lot of bamboo, cotton and yes, I swing a leather flogger ~ well, a few, actually; I recycle; ALL of life is about energy and you know what? I'm more biker chick than "hippie" and, it all begins with me. If I take care of me, the earth, the animals, much of nature of which I am a part ~ is all taken care of. It's that simple.