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Viola

Felicia Viola
Brandi Bradley
ENC Paper 2 Draft 2
February 9, 2016
Veganism: Beneficial or Detrimental?
There are many different cultures all around the world. Each culture has a certain diet and
lifestyle they hold dear to them. It ranges from Italians loving their pasta to Argentines loving
meat. People all around the world are changing the way they eat and becoming vegan. When
someone is vegan they only eat plant-based foods. These vegans have many reasons for taking
this drastic step of change weather it is from health benefits to protecting the environment. When
a person is eating a plant-based diet one must only eat fruits, vegetables, grains, legumes, nuts
and seeds(Marshall 1). There is controversy as to whether this lifestyle is healthy and is able to
provide enough nutrients to a human being.
Initially, the discussion of why people decide to become vegan is interesting. History
shows that at the beginning of time humans were only able to eat natural, unprocessed foods and
were able to survive. Their diet consisted of a plant-based diet, which was high in fiber, low in
saturated fats, lacking in cholesterol, with carbohydrate in dilute form, rich in micronutrients and
phytochemicals, and very low in energy density(Jenkins 128). This was all they needed to be
able to live a sufficient life. They were able to evolve and become the people of today on this
diet of plant-based foods. After time went on the diet of an individual changed. Food is now
made in factories not only on farms. Food was easily accessible, which did not take much work
to obtain it. During the cavemen era these early humans had to hunt and gather food using a great
amount of energy to obtain what they needed to survive. Now someone can just drive through a

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take out window at a fast food joint and have a whole meal without even lifting a finger. The
industrial revolution and the industrialization of food production and distribution has fulfilled
human needs for energy conservation (sloth) and abundance of food (gluttony)(Jenkins 128).
This problem, because of advances in technology, led to an increase in diseases in America as
obesity, diabetes, and cholesterol levels rose. An experiment was done to see if humans that
switched back to a plant-based diet, that historic humans would have had access to, could lower
their levels of cholesterol making them healthier. The results showed that serum cholesterol
levels were likely to have been low throughout the course of human evolution and that
reintroduction of foods containing cholesterol-lowering components might reduce
cholesterol(Jenkins 129). This portrays the health benefits vegans gain, as eating a plant-based
diet will help lower cholesterol taking them off any drugs that would have controlled this
problem of high cholesterol.
Everyone knows eating fruits and veggies is great for your health and since a vegans diet
consists of so much of this nutrient they are reported to contain more folate, fiber, antioxidants,
phytochemicals and carotenoids because of this diet. (Phillips) Research needs to be done by
vegans so they can plan their meals making sure they are getting all the nutrients they need.
Many studies have been done which show a, high intake of plant-derived foods has been linked
with a reduced risk of certain cancers (Phillips). Eating lots of fruits and vegetables coming
straight from the earth is very natural and therefore can be beneficial to someones health.
Vegans get these great benefits, like a reduced risk of cancer, by severely changing the way they
eat and the public is noticing.
Much research has been done to show the benefits of veganism. Even the World Cancer
Research Fund has stated that, high consumption of plant foods decreases the risk of heart

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disease and certain cancers(Lea 888). A survey was done across the United States to see how
the public views a plant-based diet. Since many doctors and nutritionists say, it can be
challenging to get enough protein, iron, and B12 (all abundant in meat) and DHA/EPA omega 3
fatty acids (found in fatty fish) the publics view of this diet can vary. (Marshall 19) The survey
showed how more uneducated and or older people were not as willing to change their diet to
plant-based when compared to younger and university-educated people. (Lea 829) This can
portray how veganism is a new, popular trend starting to come about in America. The older and
uneducated crowds have not heard much about it. This survey revealed how people wanted to
know more about a plant-based diet. This shows how education is needed to teach people of all
the positives and negative this way of life has to offer. The survey found largely positive beliefs
about plant-based diets held by the survey respondents, viewed in conjunction with other
research findings with regard to reduced meat consumption and organic diets, suggests that there
is a trend towards plant-based foods(Lea 835). This is interesting as these findings portray how
Americans trust this way of eating and think it is healthy even though there can be a nutritional
deficit in their health if they eat this way.
Veganism has been seen throughout history. Doctors researched a Rastafarian cult,
formed in Jamaica around the 1960s, because they had only eaten a plant-based diet. Ten
Rastafarian men aged 18 to 40 who had been vegans for from two to 20 years presented with
evidence of vitamin B12 deficiency (Campbell 1618). Since these men did not eat meat or dairy
products they did not receive enough of this nutrient only found in animal products. The normal
range is between 180-1000(ng/l). The highest amount out of all the men was 130 and the lowest
was 10(ng/l). This shows how deficient these men were when dealing with the B12 vitamin. The
men in this cult did not want to take oral B12 vitamins or include meat and diary in their diet.

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(Campbell 1618) This evidence shows the downfall of eating a plant-based diet, as these men
were nutrient deficient. Another study presents a provocative new benefit of the consumption of
milk(Jones 250). In a vegan diet many discuss the negatives of not getting enough calcium
because dairy is cut out of the diet. This study tested the levels of glutathione in a persons diet. It
found that the more dairy a person consumed the higher glutathione level they had. Glutathione
is an important antioxidant that helps the immune system fight viruses. Dairy in milk also gave
the individuals calcium and protein that they might have lacked on a vegan, all plant-based diet.
(Jones 249) Since these facts portray the benefits of diary many people may think twice before
deciding if they want to cut it out of their diet completely.
Many doctors are weary when answering questions about veganism especially when
regarding children. Will children that eat an all plant-based diet be able to grow at the right rate
for their age considering they are getting enough nutrients from the food they are consuming?
The answer is that the vegan dietmay not supply enough calories per volume of food to
support adequate growth (Johnston 337). This fact can cause children eating a plant-based diet
to become underweight because there are not enough calories in plant food to support a growing
child. The diet is also hard to digest and low in fat. Children need nutrient dense food, high in
calories since they have small stomachs. Everyone who embraces veganism should also embrace
nutritional supplements. Many vegans limit the types of food they eat [and] seldom use
supplements(Johnston 339). If a person is considering going vegan they need to consider the
nutrients they will not be receiving because of their limited diet. Then they should highly
consider taking vitamin supplements to replace their nutritional deficit. Since many do not just
become vegan for the health benefits, but because they are against violence towards animals and
for environmental rights, synthetic preparations are available in vitamin form to obtain all the

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nutrients a person needs and philosophical beliefs need not be violated(Johnston 339). Vegan
families can use these supplements to help their growing children obtain all the nutrients they
need to become healthy adults when on a plant-based diet.
Many agree the solution to nutrient deficits for vegans are supplements. These
supplements can fix issues the vegan community is having regarding their strict diet. In a study
done, the consumption of vitamin B12 supplements, which 91% of the vegan subjects
consumed, maintained their serum vitamin B12 concentrations within the reference limits
(Elorinne). As shown a large amount of vegans take supplements so they can get all the nutrients
they need. They are able to get enough of the B12 nutrient using this solution. They can also take
supplements to obtain calcium and iron they might be lacking because of their diet of no meat
and diary. Supplements are not the only solution to obtaining nutrients a normal vegan would be
missing out on because of their diet. Many vegans research about different foods and find
substitutions for vitamins in unique products. The study explains that since, fatty fish is not
consumed by vegans, we recommend using vegetable oils rich in LNA (18:3 n-3), such as
rapeseed oil, to maximize EPA formation(Elorinne). This portrays how switching and trading
different products to get the most nutrients in a vegan diet beneficially helps to correct a nutrient
deficit. Vegans can start snacking on bars high in plant-based protein to obtain the protein they
need or would usually get in meat like chicken. The conclusion of this study stated that, Despite
the use of dietary supplements, vitamin D and/or iodine status was compromised in most vegans
(Elorinne). The human body needs these important vitamins so it can function properly. Without
these nutrients vegans are putting themselves at risk for illnesses. They should highly consider
taking nutritional supplements so their body receives all the nutrients they need.

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The western diet is filled with dairy, starches, and meat. Since Americas diet has so
many of these products heart disease is more common in the United States than other parts of the
world. Doctor William Costelli explains:
in the mid 1980s stated of the 5.5 billion people on earth, 4 billion will never have
heard of heart disease. He meant at that time it was limited to persons living in western
civilization and those populations who could afford to eat milk and dairy products, eggs,
meat, chicken, white flour and processed oils on a regular basis (Esselstyn 1).
People in a western culture consume a great amount of meat and dairy because it is so accessible
to them. The meat and dairy industry advertises and pushes their products on the public
everyday. They do this through commercials on television to signs in school stating, Got Milk?
Since so much of this product is consumed it is linked to heart disease, which is a great issue in
America as it affects so many people. Got Milk? was posted around my high school and
middle school all my life. This made me think milk was need in a diet to be healthy but it is not;
it is the opposite. History shows how these two products are linked together. In Norway from
1939 to 1945 the Germans came in and took all of the peoples livestock. During the Holocaust,
the Germans wanted to use the livestock as food for their soldiers. This forced the people of
Norway to eat a plant-based diet. They lived off of fruits, vegetables, legumes, and whole grain.
History shows through data that their, death from heart attacks and strokes in Norway
plummeted (Esselstyn 1). This huge group of people was able to lower their risk of heart disease
by changing their diet to an all plant-based diet. Then in 1945 animal products became available
as well as an immediate return to the prewar levels of deaths from these illnesses (Esselstyn 1).
Once they all started to eat meat and dairy again, heart disease came back into the population.
This evidence directly correlates meat and dairy to heart disease.

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When doing a study in the present day Doctor Esselstyn found that, Angina heart pain
diminished or disappeared as cholesterol levels promptly lowered and both physicians found that
x-rays of the hearts arteries confirmed the disease could be reversed (Esselstyn). Food is
medicine is portrayed through all of these studies showing the curing agents it has on the body.
These diseases include, heart disease, type II diabetes, obesity, hypertension, erectile
dysfunction, and dementia (Esselstyn). Esselstyn has spent his whole life trying to get the word
out to the public on how easy it is to cure many diseases that fall upon so many. By just changing
the food someone put in their mouth he is stating they can cure their body ridding it from
sickness. (Esselstyn)
The Co-President of the Ethical Food Association, Sammy Fries, explains his reason for
going vegan. He states, Initially it was for more health reasons but the overlying cause was the
ethical impact. The more you look into the vegan trifecta of health, sustainability, and animal
rights, the more sense it makes to eat veg(Fries). He is hopping on board with many other
people around the world as he sees the research that portrays the health benefits and
environmental benefits of this lifestyle and decides to make the change. When asked if he takes
in regard the negative health drawbacks of becoming vegan, like a nutrient deficit in protein and
calcium, he explains that at first he supplemented protein (mostly because I fell into the protein
myth that we "require" much more of the macronutrient than in actuality) b12 and even took a
multivitamin but now he explains that, Once you understand how to find nutrients in foods it's
easy to get a balanced diet without the need for supplements Calcium is in many plant foods:
tofu, nuts, most vegan milks, kale, collards(Fries). He has found vegan foods that can fulfill
all the nutrients he is not receiving by avoiding eating dairy or meat and only eating plant-based
foods.

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Fries has a specific reason for becoming vegan other than the health benefits. He
advocates against animal agriculture and is disgusted by the detrimental environmental effects
that are occurring because of this action. He explains his feelings on being vegan in the publics
eyes by saying, it is still somewhat uncommon "coming out" can be tough but it's much
easier now that the public's knowledge is better. Most people know you can be healthy and eat
good food while maintaining a vegan / vegetarian diet(Fries). The public is slowly accepting
this lifestyle and many groups of vegans are joining together around the world. Being the copresident of the Ethical Food Association has helped him form a social group of vegans. He says,
We stick together to swap recipes, deals, new restaurant reviews, and just a group of people to
be there and talk to(Fries). Subsequently, he has people that are committed to the same lifestyle
he is.
The Ethical Food Association is a group on Florida States Campus that advocates a vegan
lifestyle. They explain the harmful consequences of the western diet to students that are
uneducated about this topic. This organization states:
This group was created to inform FSU students about the consequences of western food
culture and to advocate proactive behavior that is conducive to the wellbeing of the
planet, animals, and humans, such as adopting vegetarian/vegan diet, becoming involved
with local agriculture, and choosing ethical food options(Kaplan).
They have a Facebook group that sends out information to their members. They use this mode
and media of digital communication through text as they post on a newsfeed. This is a fast and
effective way to get out information. They utilize rhetorical appeals like logos, and pathos. They
use logos in the facts and research they show to their members of the harmful effects of the
western diet and the beneficial health effects of veganism. They use pathos as they show the

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environmental effects of animal agriculture through visual pictures of abused animals, and
environmental catastrophes, like pollution in waterways, both caused by animal agriculture.
(Kaplan)
In conclusion, veganism is a way of life many take very seriously. As they are eating this
plant-based diet are they hurting their health in the long run? Studies show they are nutrient
deficient, mostly in protein and calcium. In contrast, many other studies show they are healthier
than the normal person as they have lower cholesterol. Also, their chances of getting heart
disease and diabetes dwindles because they are eating all plant-based foods. This controversy of
whether this lifestyle is safe to partake is shown through many different studies. A plant-based
diet might be the best or worst lifestyle of the near future.

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Work Cited
ASPCA. "Factory Farms." ASPCA. American Society for the
Prevention of Cruelty to Animals, 2016. Web. 18 Feb. 2016.
Campbell, Marie, W. S. Lofters, and W. N. Gibbs. "Rastafarianism and
the Vegans Syndrome." British Medical Journal (Clinical Research Edition) 285.6355
(1982): 1617-8. Print.
Cowspiracy. Dir. Kip Andersen and Keegan Kuhn. A.U.M. Films, 2014. DVD.
Elorinne, Anna-Liisa, et al. "Food and Nutrient Intake and Nutritional Status of Finnish
and Non-Vegetarians." PLoS ONE 11.2 (2016): 1-14. Print.

Vegans

Esselstyn, Caldwell. "Abolishing Heart Disease - Nutrition Studies." Center for Nutrition
Studies. N.p., 15 Oct. 2013. Web. 18 Feb. 2016.
Forks Over Knives. Dir. Lee Fulkerson. Perf. T. Colin Campbell. Virgil Films and
Entertainment, 2011. DVD.
Fries, Sammy. "Veganism." E-mail interview. 20 Feb. 2016.
Jenkins, David J. A., and Cyril W. C. Kendall. "The Garden of Eden:
Plant-Based Diets, the Genetic Drive to Store Fat and Conserve Cholesterol, and
Implications for Epidemiology in the 21st Century." Epidemiology 17.2 (2006): 128-30.
Print.
Johnston, Patricia K. "Getting enough to Grow on." The American
Journal of Nursing 84.3 (1984): 336-9. Print.
Jones, Peter J. H. "New Health Benefits of Dairy Products." American
Journal of Clinical Nutrition 101.2 (2015): 249-50. Print.

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Kaplan, Shannon. "Ethical Food Association." Ethical Food Association. Campus Labs,
2016. Web. 22 Feb. 2016.
Lea, E. J., D. Crawford, and A. Worsley. "Public Views of the Benefits
and Barriers to the Consumption of a Plant-Based Diet." European journal of clinical
nutrition 60.7 (2006): 828-37. Print.
Marshall, Lisa. "More than a Diet." Natural Foods Merchandiser Jan
2015 2015: 17-9. Print.
Phillips, F. "Vegetarian Nutrition." Nutrition Bulletin 30.2 (2005): 132-67. Print.
Smith, Annabelle M. "Veganism and Osteoporosis: A Review of the Current
Literature."International journal of nursing practice 12.5 (10): 302; 302. Print.
Yearwood, Lagusta. "Beyonc's Vegan Food Service may be Start of
a very Welcome Celebrity Trend; Beyonc and Rapper Lil B are the Latest to Jump on
Vegan Bandwagon, but Far from Detracting from a Cause they are Adding to a Growing
Number of Advocates." The GuardianFebruary 2 2015. Print.

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