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Connor Smith

English 1201

Professor Bell

November 1, 2020

The Impact of a Vegan Diet

Throughout history, many fad diets have gained and lost popularity. The vegan diet, on

the other hand, has stood the test of time and is a vegetarian diet in its purest form. Although

many forms of the vegan diet exist, the raw vegan diet is the most popular version. The raw

vegan diet consists of strictly plants and no form of animal products. Questions are raised, by

dieticians and those interested in trying the vegan diet, about the lack of animal products and

protein in a person’s diet. Many wonder how the absence of animal products will affect their

body and if the results will be positive or negative. Humans should eat a raw vegan diet for the

environmental benefits and the positive health benefits, such as decreased risk of cancer and a

healthier heart and gut.

According to Ginger Hultin, a registered dietician, and a Spokesperson for the Academy

of Nutrition and Dietetics, the origins of the vegan diet can be traced back to 600 B.C. to the

religion of Jainism. The Seattle-based health writer specializing in integrative health and

nutrigenomics adds that this religion’s founding beliefs were centered around nonviolence

towards living creatures. Eventually, the vegan diet progressed its way to ancient Rome to the

famous Greek philosopher Porphyry. Porphyry was one of the most famous vegetarians of his

time, advocated for such based on spiritual and ethical principles, and authored Abstinence from

Animal Food. Throughout history, emperors such as Tenmu of Japan, famous artists such as

Leonardo Da Vinci, leaders and inventors such as Benjamin Franklin have followed and
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advocated for vegetarian diets. Vegetarian societies were formed in England and America as

well as churches. Furthermore, one can see that the plant-based diet has spread throughout the

world for centuries.

In the most recent 40 years, the vegan diet has continued to grow in popularity not only

for health benefits, but for those interested in reducing carbon footprint and protecting animal

rights. In America today, it is reported that nearly 9.6 million Americans are vegan (Kirkwood).

These progressions have led to the inclusion of vegan substitutes in the Dietary Guidelines for

Americans. The guidelines assist vegans in meeting nutritional needs by including adequate

plant- based food variety and amounts without consuming the vegetarian approved eggs, milk,

and honey. Regardless of the reason for following the vegan diet, the benefits have been reaped

throughout history.

One of the benefits of a vegan diet is related to cardiovascular disease, which happens to

be the leading cause of death in the world. A vegan diet is rich in nuts, seeds, olives, and

avocados. According to Albert Sanchez and his team at the Department of Public Health,

Nutrition, and Wellness at Andrews University, these fat-rich plant-based foods decrease the risk

factors of cardiovascular disease. Those following a vegan diet have the lowest risk of

cardiovascular disease than any other dietary group. Studies have also shown that a vegan diet

can reverse the effects of coronary artery disease, which is the most common form of

cardiovascular disease.

As mentioned by Winston Craig, a professor of nutrition at Andrews University, foods

high in cholesterol, such as processed and fried foods, are large contributors to cardiovascular

disease. Those foods high in cholesterol lead to plaque buildup in arteries. On the other hand,

plants are high in fiber and antioxidants, which are responsible for lowering cholesterol
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concentrations in the blood. Vegans are also more likely to eat soy, nuts and whole grains. These

foods are known to have cardioprotective effects. With cardiovascular disease being the number

one cause of death in the world, and the vegan diet proven to lower this risk, one should consider

a vegan lifestyle.

Not only can a vegan diet reduce the risk of the leading cause of death in the world, but

also cancer, the second leading cause of death. The Centers for Disease Control and Prevention

reports 599,274 people died in 2018 as a result of cancer. According to Heather Alexander of the

MD Anderson Cancer Center, a vegan diet can decrease the risk of 12 different types of cancer.

The most common forms are colorectal, pancreatic, esophageal, and kidney. Red meats, which

are absent in a vegan diet, have been linked to increase risk of some types of cancer. Plant-based

diets, on the other hand, are known to decrease risks of many types of cancers as previously

listed. Vegan diets are rich in foods such as fruits, vegetables, whole grains, legumes, and

spices. These foods “reduce the risks of one or more types of cancer,” according to Amy Lanou,

the professor of health and wellness at the University of North Carolina Ashville. A vegan diet is

one strategy we as humans can use to help prevent cancer.

Studies have also shown obesity is linked to cancer and cardiovascular disease.

According to Lanou, being overweight and obese are significant risk factors, and vegetarians

weigh 3% - 20% less than omnivores. Inflammation and hormonal imbalances occur more often

in those who are overweight. Plants contain little to no saturated and trans fats, which are linked

to unhealthy weight gain. Vegan foods, such as spinach, kale, strawberries, blueberries, and nuts,

have been shown to reduce inflammation in the body. Foods that increase inflammation include

beef, steak, sausage and hotdogs (“Foods”). Plants are also high in fiber, and fiber is an

important nutrient linked to a decrease in colorectal cancer. A vegetarian or vegan diet, in

addition to physical activity, is often recommended for weight loss. Furthermore, following a

vegan diet would help one weigh less and in turn, help reduce risks of cancer and cardiovascular

disease.

A vegan diet increases gut health. It is written by Hercules Sakkas, a microbiologist, that

the human gut microbiota is a very important system in the human body. If the necessary

bacteria are not present, inflammation and other complications can occur that may eventually

lead to disease. Included in the complications, but not limited to, are Alzheimer’s, depression,

IBD, IBS, obesity, celiac disease, colorectal cancer and Parkinson’s.

The vegan diet helps our body produce the healthy bacteria because plants are high in

dietary fiber. This kind of fiber is not digestible and passes through the small intestine and into

the large intestine where it ferments and creates bacteria. These bacteria are what keep our gut

healthy. Vegan diets consist of plants such as beans, broccoli and avocados. These plants contain

high amounts of the dietary fiber that produce the beneficial bacteria that are essential to a

healthier gut.

The environmental impact of a meat-eating diet is detrimental to society, and the health

of our atmosphere is declining. 50 billion tonnes of greenhouse gases are emitted each year. Each

tonne contains 1,000 kg of greenhouse gases. These gases trap heat in the Earth’s atmosphere

causing global temperatures to rise. Rising temperatures lead to other environmental

consequences. A study performed by Bingli Chai of the Department of Food Science at the

University of Copenhagen revealed “about 44% of total global methane production is from

livestock.” Methane is one of the harmful greenhouse gases that harm the Earth’s atmosphere.

This methane comes from the production, waste management, transportation, and processing of
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the livestock. If people switched to a vegan diet, this number would lower, and in return, help to

improve the health of the Earth’s atmosphere.

Another environmental benefit of a vegan diet is a decreased consumption of water.

Livestock require a large amount of water. The water is used for the livestock to drink as well as

to water the crops that the livestock consume. In the study by Bingli Chai, it was found

“Producing one kg of consumable beef requires 13kg of grain and 30kg of hay, which in return

require 105,400 L of water. Furthermore, 500-2000L of water are needed to produce one kg of

crop.” A vegan diet would significantly reduce the amount of water being consumed on animal

products. The water being used by livestock often comes from limited sources and is depleting

the fresh water supplies on the Earth. If this continues at the same rate, humans will start

experiencing a water shortage. Furthermore, the vegan diet consists of only plants, which require

far less water to produce than livestock.

Another environmental benefit of a vegan diet is the amount of land used to farm the

crops is much less than the amount of land used to raise livestock. It was found that each kg of

beef requires 163 times more land to produce than 1kg of potatoes takes to produce. In addition,

it was found that 70% of all agricultural land is used for livestock farming (Bingli). There are

roughly 788 million acres of land used for pastures and grazing for livestock. This is roughly

41% of all land in the United States (Fig 1). The state of Alaska is excluded from this statistic

because it is not suitable for agriculture production. This large land requirement for livestock

leads to deforestation and is forcing animals from their homes into new uninhabitable

environments. It was reported that 68% of all species endangerments in the U.S. are due to

ranching and farming (Wuerthner). This large number comes from the land destroyed to build

pastures as well as pesticides that are sprayed on crops that are fed to the livestock. These
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pesticides disrupt ecosystems which drive species to endangerment or even extinction. This

percentage can be greatly reduced if more people switched to a vegan diet.

Figure 1 Shows uses of land in U.S. (41%)

When considering a vegan diet, a common concern is the lack of high protein sources

from plants alone. Protein is an essential nutrient used to repair muscles and build tissue. In
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addition, protein is used as an energy source by the body. Compared to animal products, plants

do not contain as much protein, and the protein they do contain is incomplete.

Many vegans overcome the lack of protein by planning out their meals and eating a

variety of plants. The plant variety ensures vegans get all of the essential proteins the body

needs. Protein can be found in beans, tofu, lentils, and quinoa a high-protein whole grain. One

cup of beans offers 15 grams of protein, one cup of tofu packs 20 grams of protein, and tempeh,

which is made from fermented soybeans, offers consumers 33 grams of protein in just one cup

(Fig 2). Many of these high protein plant options also contain other beneficial nutrients such as

fiber and healthy fats. In comparison, one cup of chicken is 38 grams of protein, 6 grams of

protein can be found in one large egg, and one 8 oz steak packs 56 grams of protein. The

average male could reach his daily protein value by eating one steak but would need to include a

variety of plant-based options to meet the suggested daily value. The recommended female daily

protein intake is 46 grams, and also would need a variety of plant-based options to meet the daily

value (“Appendix 7”). Based on this information, one can see how meal planning is important

for those following a vegan diet.

Fig 2. Vegan protein options (Katie)

Many may wonder what an entire day of vegan meals may look like. These are a few

examples recommended by a registered dietician: an English muffin with almond butter for

breakfast, a Caesar salad with tofu croutons for lunch, vegan tacos for dinner, and almonds for a

snack in between meals (Lachtrupp). It is necessary to include a form of protein in every meal to

ensure that the daily requirements are met. If the requirements are not met, side effects can occur

such as a weakened immune system, low energy, and a loss of muscle mass. These side effects

may lead to serious health complications. This is why it is important to consult a registered

dietician before switching to a vegan diet. The dietician can create a plan that will help you

safely reach your health goals. The dietician will also ensure all necessary nutritional
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requirements are met to keep your body healthy and to get all of the potential benefits of a vegan

diet.

Like any diet, there are those reluctant to make the switch. One reason for reluctance to a

vegan diet includes a lack of dine out options. Society is shifting towards eating out more often

than cooking at home, and this poses a problem for the newer generation’s vegans who follow

this societal movement. There are, however, many vegan options if you dig deep into

restaurants’ menus. Restaurants from all food genres offer vegan options or substitutes. Many

restaurants from dine-in to fast-food offer salad on their menu. This is always a vegan option that

is available.

PETA, an organization that is dedicated to animal rights, has put together a list of

restaurants and possible menu options. Burger King, unlike other major fast-food chains, has

added a vegan burger, called the Impossible Whopper, to their menu. Chipotle, a large create

your own Mexican style restaurant, offers tofu as one of their protein options to include in your

burrito, taco, or bowl. A vegan searching for vegan friendly desert should check out Baskin

Robins. They carry three flavors of vegan ice cream as well as various flavors of sorbet.

Someone searching for a sit down nice Italian style restaurant could visit Olive Garden. They

offer many forms of vegan pasta such as fettucine, angel hair, and spaghetti. These pastas can be

topped with a vegan marinara sauce and accompanied with a side of soup or salad (“Vegan”). As

seen above there are many vegan options available to the public, but many are not as heavily

advertised as the typical menu items. This gives the impression that a majority of restaurants are

not vegan friendly, however that is not the case. If more restaurants advertised their vegan

options more people would likely make the switch to a vegan diet and would be rewarded with

physical and environmental benefits.

There are questions raised about a vegan’s ability to get calcium from their diet.

Calcium is a mineral that is necessary to keep our bones strong and healthy, help our blood clot,

and our heart beat (“Calcium/Vitamin D Requirements”). These questions stem from the fact that

a majority of people get their daily calcium from dairy products. These products include milk,

yogurt and cheese, which are not vegan. The average person needs 1300 mg of calcium a day to

meet their daily intake requirements (“Appendix 7”). The dairy products listed above contain

approximately 305mg, 187mg, and 202mg per serving respectively. It is a common

misconception that these are the best forms of calcium. In fact, the best forms of calcium come

from plants (“Calcium and Strong Bones”). These include, but are not limited to, spinach,

collards, soybeans and tofu. They have 245mg, 268mg, 261mg, and 861mg per serving

respectively. These plants can be eaten raw or cooked into recipes. The calcium found in plants

is better than calcium found in dairy products because it is absorbed more easily by the body.

This leads to more calcium being available to the body for its essential tasks.

In conclusion, a vegan diet is a healthy and beneficial diet to follow. Becoming vegan can

reduce the risks associated with the leading and second leading causes of death in the world,

cardiovascular disease and cancer respectively. The increased gut health and benefits associated

with gut health also encourage people across the world to become vegan. The concerns around

the lack of protein in the diet can easily be avoided with proper planning and eating a variety of

plants. As we learn more about the benefits and more attention is brought to the topic, restaurants

and local groceries begin to offer more options to consumers. From health to material objects,

the human race is always searching for the next best thing. In this case, humans should look

deep into the past. For centuries, the vegan diet has provided health and environmental benefits
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such as a decreased risk of cancer and healthier heart and gut, and therefore, humans should eat a

vegan diet.
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Works Cited

Alexander, Heather. “5 Benefits of a Plant-Based Diet.” MD Anderson Cancer Center, MD

Anderson Cancer Center, 10 Dec. 2019, www.mdanderson.org/publications/focused-on-

health/5-benefits-of-a-plant-based-diet.h20-1592991.html. 

“Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and

Dietary Guidelines Recommendations.” Appendix 7. Nutritional Goals for Age-Sex Groups

Based on Dietary Reference Intakes and Dietary Guidelines Recommendations - 2015-

2020 Dietary Guidelines, health.gov/our-work/food-nutrition/2015-2020-dietary-

guidelines/guidelines/appendix-7/. 

Bingli Clark Chai, et al. “Which Diet Has the Least Environmental Impact on Our Planet? A

Systematic Review of Vegan, Vegetarian and Omnivorous Diets.” Sustainability, vol. 11,

no. 15, July 2019, p. 4110. EBSCOhost, doi:10.3390/su11154110.

“Calcium and Strong Bones.” Physicians Committee for Responsible Medicine,

www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy/calcium-

and-strong-bones. 

“Calcium/Vitamin D Requirements, Recommended Foods & Supplements.” National

Osteoporosis Foundation, 2 Apr. 2020, www.nof.org/patients/treatment/calciumvitamin-d/.

Craig, Winston J. “Health Effects of Vegan Diets.” OUP Academic, Oxford University Press, 11

Mar. 2009, academic.oup.com/ajcn/article/89/5/1627S/4596952. 

“FastStats - Leading Causes of Death.” Centers for Disease Control and Prevention, Centers for

Disease Control and Prevention, 30 Oct. 2020, www.cdc.gov/nchs/fastats/leading-causes-

of-death.htm. 

“Foods That Fight Inflammation.” Harvard Health, www.health.harvard.edu/staying-

healthy/foods-that-fight-inflammation.

Hercules Sakkas, et al. “Nutritional Status and the Influence of the Vegan Diet on the Gut

Microbiota and Human Health.” Medicina, vol. 56, no. 2, Feb. 2020, p. 88. EBSCOhost,

doi:10.3390/medicina56020088.

Hultin, Ginger. The History of Vegetarian Diets: Explore the Progression of Plant-Based

Eating. 20 July 2020, foodandnutrition.org/from-the-magazine/the-history-of-vegetarian-

diets-explore-the-progression-of-plant-based-eating/.

Katie. “Free Printable: 7 Types of Vegan Protein Sources Chart.” Sweet VegTable, 2 Aug. 2019,

sweetvegtable.com/vegan-protein-sources-chart/. 

Kirkwood, Brandon. New Study Reveals 9.6 Million Americans Are Vegan Now, A 300%

Increase! 6 Mar. 2020, vegannews.press/2020/03/06/vegan-america-study/?

fbclid=IwAR3iovmiGBQg2Uy4UzYaK4Ex3fONAl31TC72JHzWVh3nP5EKFQf-

_4bTgV0. 

Lachtrupp, Emily. “High-Protein Vegan Diet Meal Plan.” EatingWell, 27 Sept. 2019,

www.eatingwell.com/article/2053610/high-protein-vegan-diet-meal-plan/. 
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Lanou, Amy Joy, and Barbara Svenson. “Reduced Cancer Risk in Vegetarians: an Analysis of

Recent Reports.” Cancer Management and Research, Dove Medical Press, 20 Dec. 2010,

Sanchez, Albert, et al. Diets with Customary Levels of Fat from Plant Origin May Reverse

Coronary Artery Disease. Jan. 2019, www-sciencedirect-

com.sinclair.ohionet.org/science/article/pii/S0306987718309149?via=ihub. 

 “Vegan Fast-Food and Restaurant Guide (July 2020).” PETA, 29 Oct. 2020,

www.peta.org/living/food/chain-restaurants/. 

Wuerthner, George. The Truth About Land Use in the United States. 2002,

www.westernwatersheds.org/watmess/watmess_2002/2002html_summer/article6.htm. 

“41% Of US Land Is Used for Livestock Production According to This Report.” Respectful

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livestock-production/.