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Faith Tang

English 1201

Prof. Johnson-Taylor

9 July 2020

The Diet of the 21st Century

New years is often thought of to be a new, fresh start as the saying says, “New year. New

me.” It’s a time for many to reset and get their lives back on track with new-found motivation for

improvement in the coming year. At the beginning of every year, millions of people set goals

(also known as new year’s resolutions), hoping that the next 365 days will lead them to new

successes in some of their endeavors, but whether or not they end up sticking to it the entire year,

that’s a different story. These goals can range from saving enough money to buy a new car to

getting a promotion at a job to losing twenty more pounds by the end of the year. For many

individuals, health and in particular, healthy eating are huge areas of concern for these

resolutions.

A significant part of health has been contributed to one’s eating habits. The food that

people decide to consume heavily influences how one feels on a daily basis. Diets have always

been a popular means of becoming healthier and losing weight. One example includes a

plant-based diet. While some diets rely on the amount of calories consumed or the types of food,

vegan and vegetarian diets only restrict the source of where the food comes from. Both diets are

plant-based; however, a vegan diet excludes any product that is derived from an animal, while a

vegetarian diet only restricts meat, allowing for other animal byproducts like eggs and dairy.

People have switched to these types of diets for a multitude of reasons whether it be because of
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environmental beliefs, animal rights, or simply for one’s own health. Due to its low saturated

amino acids and high concentrations of antioxidants, a plant based diet can be important for

one’s lifestyle due to its health benefits on the physique, organ systems of the body, and amount

of energy.

Plant-based diets have always existed, but they haven’t become mainstream in the United

States until the 21st century. According to the Netflix documentary, ​The Game Changers​, and

Dr. Fabian Kanz, a forensic pathologist at the Medical University of Vienna, the beginnings of a

vegetarian diet dates all the way back to the time of the gladiators in the ancient Roman empire

(Psihoyos). Another group that has practiced a vegetarian diet and abstained from consumption

of meat for hundreds of years has been Hindus due to their religious beliefs on how cows are

sacred. However aside from these individuals, the majority of people believed that meats and

animal products were an essential part of one’s diet and the sole source of protein up until

recently. This belief has slowly been evolving as more and more people are being educated on

nutrition and its importance in one’s lifestyle.

Documentaries, news articles, and social media have played a significant role in

promoting vegan content by spreading awareness on the harmful effects of animal agriculture

and the benefits of a plant-based diet for people’s health. From just 2014 to 2017, the number of

vegans in the United States saw a gigantic rise from 1% to 6% of the population according to

GlobalData (Forgrieve). In order to compensate for the current boom of American consumers

that are vegan, more and more grocery stores and restaurants, especially in larger metropolitan

areas like New York City and Los Angeles, have increased their supplies of plant-based

products, providing an easy way for consumers to switch to the growingly-popular vegan diet. In
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addition, new companies are arising to take advantage of this growing market in America,

inventing new plant-based options such as dairy-free cheeses and fake meats. Nowadays, most

people can name at least one friend, family member, or coworker that considers themselves to be

vegan or vegetarian.

Although it is pretty clear to most people that a plant-based diet helps the environment

and animals, many have debated on whether or not it is actually better for one’s health. Vegan

and non-vegan foods heavily differ in what they can provide nutritionally to the body. In general,

plant-based foods hold much more nutritional value than any other animal products or

byproducts. Fruits, vegetables, nuts, legumes, and grains are high in fiber, vitamins (C and E),

phytochemicals, and minerals while low in saturated fats and cholesterol, which give them far

superior health benefits than their animal counterparts like cheese and red meat; therefore,

providing a healthier balance between all the macros–carbohydrates, proteins, and fats–in an

individual’s diet.

Veganism has been a useful solution for weight loss especially for those that are

overweight. A study conducted by Neal Barnard, a doctor and founder of the Physicians

Committee for Responsible Medicine, used a group of overweight adults to compare the

outcomes of five different diets: vegan, vegetarian, pescatarian, semi-vegetarian, and

omnivorous. The study revealed that the group using the vegan diet showed much more

significant weight loss with an average loss of sixteen pounds more than the other four diets,

suggesting that a vegan diet is the best option for losing weight (Kahn). This has mostly been

attributed to the lower calorie amounts and lack of saturated fatty acids in the diets of vegans and

vegetarians since saturated fats are much more prevalent in animal products especially red meat.
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For similar reasons, obesity has been less prevalent among vegans than the general

population, and there is a tendency for plant based eaters to have a lower BMI (body mass index)

than meat eaters (Craig and Mandels). This has partly been contributed to the lower fat content

especially of the saturated type in plant-based foods. Experts have also noted that veganism has

shown to increase energy metabolism rates, which means that a vegan diet promotes a faster

process of burning calories, but the explanations behind the finding have been debated. Some

believe it is due to the healthy environment of the gut microbiome, while others believe it is

caused by the increased consumption of protective nutrients and phytochemicals in plant-based

foods (Ryding).

Fig. 1. This chart compares the mortality rates among five different diets from an observational

study (Orlich et al.)

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There have been many studies made that prove that veganism plays a role in preventing

several illnesses like cancer. According to Winston J. Craig, a nutrition professor at Andrews

University in Michigan, and Ann Reed Mangels, a registered dietitian in Baltimore, Maryland,

plant eaters are found to have a decreased rate of cancer when compared to the general

population (Craig and Mangels). Obesity has been a major factor in several individuals with

cancer, and since obesity is less prevalent in people that follow a plant-based diet, vegans have

an overall smaller chance of several different types of cancer. Additionally, because of the larger

volume of fruits and vegetables consumed, vegans have more antioxidants and phytochemicals

in their diets, which help in disrupting the production of cancerous cells in the body (Ryding). A

World Cancer Research Fund report has found that consuming fruits and vegetables help to

prevent cancer in the lungs, mouth, colorectal, and esophagus, while legumes have been

protective against stomach and prostate cancer (Craig and Mangels)

Vegan diets have also increased protection against heart disease. In particular, veganism

has made a difference in protection against cardiovascular diseases by lowering cholesterol

levels and obesity rates (Cox). Because of the increased consumption of fruits and vegetables,

vegans and vegetarians are able to have a higher intake of important nutrients such as fiber and

antioxidants that have been correlated with a decreased likelihood of heart disease. In addition,

plant fats have been known to have far more benefits towards prevention of cardiovascular

diseases than animal fats due to the higher amounts of monounsaturated fat and vitamin E found

in them (Ryding).

An additional illness that veganism provides protection against has been diabetes. In the

Adventist Health Study, researchers found that the possibility of being diagnosed with diabetes
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was two times greater in meat-eaters when compared to vegetarians (Craig and Mangels).

Similarly to cancer and heart disease, obesity has been connected with a greater chance of type 2

diabetes in individuals, which means that a vegan diet lowers the likelihood of diabetes. Another

risk factor is consumption of red meat and processed meats, which have contributed heavily in

growing cases of type 2 diabetes. Higher volumes of vegetable, whole grain, legume, and nut

consumption have also been found to be associated with a decreased risk of insulin resistance, an

important factor in developing type 2 diabetes.

Along with lower risks of illnesses such as diabetes, cancer, and heart disease,

plant-based eaters have an overall lower mortality rate. In an observational study involving

73,308 participants conducted by Dr. Michael J. Orlich and several other colleagues from Loma

Linda University, it was discovered that vegetarians are about twelve percent less likely to die

from certain diseases when compared to meat-eaters (Orlich, et al.) This percentage is strongly

linked with the lower numbers of illnesses among individuals that follow a vegan or vegetarian

diet.

Another benefit found has been that individuals that follow a plant-based diet often have

a lower blood pressure than those who do not. In a study by the University of Oxford,

hypertension rates were 15% in male non-vegans and 5.8% in male vegans, while 12.1% in

female non-vegans and 7.7% in female vegans. This difference has been partly connected to the

lower BMI found in vegetarians but even more significantly to the nitric oxide production in the

body. Nitric oxide is a big contributor to the cardiovascular system in the form of a signaling

molecule and a huge factor in reducing hypertension. Nitric oxide production increases with

increased consumption of fruits and vegetables and increased physical activity. The risk of
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hypertension is also decreased with the increased intake of minerals and fiber from plant foods.

Plant-based foods also help prevent insulin resistance, which helps reduce risk factors for heart

disease and hypertension (Kahn).

Not only can the everyday population benefit from a vegan diet, but many athletes at the

elite level have also associated veganism with their successful performances in their athletics.

Since elite athletes are always looking for new methods for improving their abilities in legal

ways, many have begun experimenting with different diets such as veganism to help. Athletes

like Carl Lewis, one of the most decorated Olympic gold medalists and former world record

holder of the 100m dash , and Dotsie Bausch, an Olympic cycling champion, have experienced

new-found success even at ages past their golden young-adult periods of their twenties, beating

personal records after switching to a vegan diet (Psihoyos).

Other athletes have asserted that being vegan has improved their energy while performing

physical activities. Morgan Mitchell, an Australian track athlete who has participated in the

Olympics in the past, has claimed that her vegan diet has increased her energy levels

dramatically and helped her recovery and fatigue after races and practices (Cox). Venus

Williams, an Olympic gold medalist in tennis, has also asserted that her vegan diet has helped

immensely with her immune system against the extreme fatigue she often experiences after

exercise from Sjogren’s syndrome because of the anti-inflammatory qualities of many

plant-based foods.

While some may argue that plant-based diets encourage malnutrition due to its restrictive

nature, this only occurs when individuals are uneducated about nutrition and poorly plan their

meals, a situation that can occur both in vegans and non-vegans. With proper education of a
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balanced diet of proteins, carbohydrates, and vitamins, vegans and vegetarians should be able to

sustain their diet in a healthy manner. In an experimental study on Finnish vegans and

non-vegans, it was found that many vegans are lacking in some nutrients such as calcium, iron

and vitamin D. However, experts noted that with nutritional guidance in key nutrient

supplements, a vegan diet is just as sustainable as a non-vegan diet (Elorinne).

In order to avoid issues with deficiencies, vegans and vegetarians have to ensure that

their diets properly account for potential missing essential nutrients. While vegan diets are high

in the amounts of fruit and vegetables, many times they lack other needed nutrients due to the

restriction on meats and dairy. Some areas that many plant-based eaters develop deficiencies in

include protein, calcium, iron, omega 3 fatty acids and B12, but with carefully planned nutrition,

these issues can be easily avoided. For protein, individuals should include plenty of nuts, grains,

and legumes like beans and tofu in their daily meals. Collard greens, juices, plant milks, and

broccoli are good sources of calcium, while spinach and beans like soy, garbanzo, and pinto are

high sources of iron (“About Veganism”). Daily vitamins and supplements can also be useful to

receive any minerals or nutrients that are hard to consume through foods such as B12 and omega

3 fatty acids, which are harder to find in plant sources.

Other negatives that have been associated with the diet are mainly all caused by the issue

of malnutrition and poorly planned diets. According to David Rogerson, a sports nutritionist at

Sheffield Hallam University, many vegans have an increased risk of an injury involving a bone

like a fracture or break due to the higher bone turnover and lower bone density found in the

majority of plant-based eaters (Cox). However, low levels of calcium intake have primarily been

at the root of this issue since it can be difficult for many vegans to get enough calcium in their
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diet because they cannot eat any dairy products and rely primarily on leafy greens and soy

products for the mineral. Deficiencies in calcium can be prevented in vegans with more mindful

planning which can include taking calcium supplements or including more calcium-rich foods in

their meals.

Just less than a year ago, new surprising information was observed regarding plant-based

diets and issues involving malnutrition. In an observational study over 50,000 individuals in the

United Kingdom conducted over two decades by EPIC-Oxford, it was found that the rate of a

stroke is 20% higher in vegetarians, suggesting that vegetarian and vegan diets increase the

chance of a stroke especially of the hemorrhagic type (Citroner). Experts in the subject

concluded that this finding could be due to the extremely low levels of cholesterol and/or a

deficiency in important nutrients such as B12. Tammy Tong, a lead researcher in the U.K.-based

study, has also noted that “in absolute numbers, the lower risk of coronary heart disease does

exceed the higher risk of stroke in the vegetarians” (Citroner). However, the results of this study

have been found to be somewhat inconclusive for the moment due to the small sample area of

participants, which may not be entirely representative of the total global population. This means

that the results from this study are possibly inaccurate until further research is done to back up

the claims.

Much of society has been misinformed about nutrition for their entire lives, which has

been why so many misconceptions surrounding veganism have developed in recent years. Most

of these misbeliefs revolve around the subject of protein. Many people still believe animal

protein is essential in muscle building and strong athletic performance, consuming tons of meat

prior to big competitions or a gym session. However, Dr. James Loomis, a former team
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physician for the St. Louis Rams and Cardinals, has proven this relationship incorrect, stating

that “the actual energy for exercise comes mainly from carbohydrates in the form of glycogen

that we store in our muscles” rather than protein (Psihoyos). Glycogen is a type of carbohydrate

that is stored in the cells of the muscle and plays an important role in providing the body with a

readily available supply of energy when glucose levels are down. The main source of

carbohydrates in humans are usually found from plants, specifically vegetables, fruits, and

grains. This means that people should load up on carbs rather than animal protein in the hours

leading up to their workouts.

Many also believe that vegans are unable to get the needed amount of daily protein. This

misconception probably arose when people thought the only source of protein was found in

animals. However, Loomis argues this statement, noting that “the average plant-eater not only

gets enough protein, but 70 percent more than they need” (Psihoyos). This means that most

vegans and vegetarians actually consume more protein than the majority of omnivores and

meat-eaters. To uneducated individuals, it may seem like plant-based diets lack protein since

they do not contain any meat or eggs, but protein comes in many more different forms from nuts

to beans to grains. Experts have proved that animal protein is not essential or necessary in a

human’s diet.

Another big misconception has been that plant protein isn’t as effective as animal protein

since its amino acids are “incomplete”, but research completed by several experts in the medical

field has shown that the source of the protein has no impact on strength or building muscle mass.

In fact, there are several bodybuilders and weightlifters in the world that are vegan including the

United States’ only male weightlifter at the past two Olympics, Kendrick James Farris, and
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world record holder, Patrik Baboumian, proving that a vegan diet is not only for endurance

driven athletes, but can also be useful for strength athletes.

With the surge of vegans all over the globe in the past decade, dozens of researchers have

started conducting more studies to see the impacts of the diet. The conclusion of these studies

have been mostly in favor of a plant-based diet, but are still restricted due to several confounding

factors such as BMI, genetics, and amount of physical activity, which can influence the results of

many of these studies. Additionally, most individuals testing out the vegan diet are already more

conscious and concerned with their health than the typical population, which may have impacted

the results of many of the studies that have been conducted in the past since this leads vegans to

be more thinner and have a lower BMI.

Even with the limited evidence to directly point out which side is more beneficial, experts

have concluded that plant-based diets, if planned appropriately, can meet the same nutritional

benchmarks as a diet consisting of both meats and plants. These diets can be appropriate for all

individuals, no matter the age or gender. Veganism has contributed to healthier habits in the

lifestyles of individuals that have switched as most become more health-conscious in not only

their meals but also their habits like exercise. The recent surge towards vegan and vegetarian

diets show that society is trending towards healthier lives, shifting from the obese and fast food

culture that is currently present.

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Works Cited

Citroner, George. “Can a Vegetarian Diet Increase Stroke Risk? What to Know.” Healthline.

Healthline Media, September 4, 2019. www.healthline.com/health-news/can-vegan-diet-i

ncrease-stroke-risk-what-to-know

Cox, David. “Is Veganism as Good for You as They Say?” ​The Guardian,​ Guardian News and

Media, 29 Dec. 2019,

www.theguardian.com/lifeandstyle/2019/dec/29/is-veganism-as-good-f or-you-as-they-say​.

Craig, Winston J., and Ann Reed Mangels. "Vegetarian Diets Help Prevent Disease." ​Can Diets

Be Harmful?,​ edited by Christine Watkins, Greenhaven Press, 2012. At Issue. ​Gale In

Context: Opposing Viewpoints,​

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VIC?u=dayt30401&sid=OVIC&xid=69bb9c32.

Elorinne, Anna-Liisa, et al. "Food and Nutrient Intake and Nutritional Status of Finnish Vegans

and Non-Vegetarians." ​PLoS ONE,​ vol. 11, no. 2, 2016. ​Gale In Context: Opposing

Viewpoints,​

link-gale-com.sinclair.ohionet.org/apps/doc/A442170428/OVIC?u=dayt30401&s

id=OVIC&xid=d987193b.

Forgrieve, Janet. “The Growing Acceptance Of Veganism.” ​Forbes,​ Forbes Magazine, 2 Nov.

2018, ​www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-ve

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Kahn, Joel K. ​The Plant-Based Solution: America's Healthy Heart Doc's Plan to Power Your

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Michael J. Orlich, MD. “Vegetarian Dietary Patterns and Mortality.” JAMA Internal Medicine.

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Ryding, Sara. “What Are the Health Benefits of a Vegan Diet?” News, 19 Feb. 2020,

www.news-medical.net/health/What-are-the-Health-Benefits-of-a-Vegan-Diet.aspx.

The Game Changers​. Directed by Louie Psihoyos, performances by James Wilks, Refuel

Productions, 2018.

“About Veganism.” ​Vegan Action,​ Vegan Awareness Foundation 1995,

vegan.org/about-veganism/.