Western Diet Vs. Vegan Diet

I. Western vs. Vegan Diet

A. With a toppling number of 500; in today’s society this is the exceeding number of diets in existence. As humans we crave an image of perfection in one’s self; and a diet is just a route we take to achieve this goal. The question that comes to mind of many is: Which diet actually works? The family oriented traditional western diet or the plant based vegan diet?

B. “The western diet is characterized by high intakes of red meat, sugary desserts, high-fat foods, and refined grains.”( Nazni 78)

1. This diet consists of foods that are virtually available to the average American.

2. Historically healthy and vital for the human body and is delicious in taste.

C. “A vegan diet consists of exclusion of meat, dairy,

and all animal by-products; such as rennet, gelatin, and even honey in one's diet. ( Marto 43)

1. Vegans adapt this diet or lifestyle in hopes to improve health, promote ethical treatment for animals, and aid awareness for environmental concerns.
2. A plant based or vegan diet consist of whole grains, greens, fruits, and plant based proteins such as tofu, beans, and nuts.

II. Impact of dairy consumption
A. In 2014 the average American consumed 615 pounds of diary. This is the highest, since 1975. Americans no longer eat by their stomach, but with their eyes. Although intake of dairy can provide fruitful nutrients for infants and adolescents for bone growth; can it be extraneous in the long run?

B. “Nations with a high intake of dairy products, which are a major source of calcium in the westernized diet, should have low levels of osteoporosis.” ( Fulkerson)

1. In accordance to the dairy industry, the general public is informed to intake products with exceeding amounts of calcium in order to prevent osteoporosis; a life threatening disease.
2. Calcium provides vital nutrients and vitamins for the human body for growth and bone durably; which no plant could solely provide.

C. “According to a study done by distinguished Harvard researchers, nations with high levels of calcium intake tend to have high levels of hip fractures, which is a key indicator for osteoporosis.” (Fulkerson)

1. The higher the rate of dairy consumption, in turn equals a higher rate of developing osteoporosis. This is the exact opposite of what the dairy industry is generating to the general public.

2. Once the body intakes dairy, the body reacts and creates an asset-like condition called metabolic acidosis. To combat this condition, the body consumes it’s most readily acid buffer, which is calcium. The body extracts the calcium to neutralize the excess acid and the repercussion is weaker bones.

III. Results of Meat Intake
A. You can’t have your cake, and eat it too; well in this case meat. Although, meat products provide us with various nutrients that solely this protein can equip us; is the added hormones, increase in risk of cancer, and result earlier morality worth that extra bite of brisket.

B. “Animal foods provide nutrients unavailable from plant foods, including vitamin B12, vitamin A, vitamin D, coenzyme Q10 and important long chain fatty acids, such as DHA and EPA.” (Fallon 20)

1. Only animal based foods can provide nutrients such as protein for an increase in muscle mass and bone health.
2. Humans are intended to consume meat for survival.

C. “Bacon, sausages, hot dogs, cold cuts, and other types of processed meat causes cancer similar rate of asbestos and tobacco. As little as fifty grams a day; just two slices of bacon, can increase your cancer risk by eighteen percent.” (Wendt 1)

1. Consumption of meat leads to an increase of cancer; hence cancer is preventable if intake is nonexistence.
2. Leads to increase rates in mortality.

IV. Chronic Diseases
A. Heart disease is the number leading number one cause of death in the United States, with cancer being the second. Why is a disease so preventable the leading cause of morality in America? Is it due to ignorance, habit, or just lack of information? The question to ponder is, what is the kernel that is causing this disease to prevail. Is it oil, the dairy industry, the meat industry, or all three of them combine.

B. “Vegan accuse animal products of causing heart disease and cancer. The real culprit is vegetable oils, which have insidiously replaced animal fats in western diets.” (Fallon 20)
1. The root of heart disease and cancer isn’t meat; but vegetable oil.
2. Intake of meat should remain the same and or increased; due to no correlation with negative effects on health.
C. “Populations eating the most "Western" type of diet also had the highest cholesterol levels, which in turn was strongly associated with the rate of diabetes.” (Campbell 149)
1.

Elements of the western diet link to the cause, that cholesterol and diabetes are caused by poor and unhealthy dietary choices.

2. Can be reversible and or cured if a vegan diet is employed and withheld.

V. Carbohydrates

A. Carbohydrates are like human beings. They come is numerous sizes, colors, and forms. They each employ a purpose and are wonderful; but is a bad apple in the mix? Are all carbohydrates, malicious for you or do they all promote wellness?

B. “Consumption of typical amounts of added sugar over a lifetime is increasing your risk of cardiovascular disease and cardiovascular death.” (Nutrition Action Health Letter 3)

1. Yes, the western diet does include carbohydrate intake, but it should be limited due to the amount of sugar in carbohydrates.

2. Sugar promotes the increases in diseases and early morality.

C. “Carbohydrates in refined or processed form provoke the biggest surges of insulin, and insulin promotes the formation and retention of body fat.” (Whitaker 81)

1. This results in more energy intake derived from process carbohydrate from, and culminates to excess weight gain.

2. Intake of carbs should be sourced from whole grains to promote wellness.

VI.

Nutrients
A. Where do you get your protein from? Are you B12 deficient? Where do you get your iron from? These are just three of the handful amount of questions vegan are asked on a daily basis. Although a vegan diet can reverse the effects of cancer and prevent a numerous amount of diseases. Is a vegan diet deficient in too many nutrients?
B. “The body cannot manufacture its own iron and is dependent on food intake for an adequate supply.” (Biomech 446)

1. Iron plays a capital role in oxygen transport and body fuel, and lack of this mineral can result in iron deficiency and lack of oxygen.
2. Only proteins such as pork, seafood, and poultry can provide the necessary nutrients needed to prevent iron deficiency.

C.

“Appropriately planned vegan diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Such diets meet current recommendations for all nutrients, including protein, B-12 and various minerals that previously raised concerns about vegetable-based diets.” (Templeton 1)

1. If a vegan diet is rich in whole foods such as complex carbs, leafy greens, fruits, and plant based protein; health benefits are above and beyond the requirement. These foods contain the essential amount amino acids the body requires for optimal health.

2. Such foods prevent and reduce the risk of cancer, heart disease, obesity, and diabetes.

VII. Water Conservation

A. Does what we consume matter on a daily basis? Well the average American wastes 90 gallons of water a day; and 80% of that being predominantly from the foods we eat? We must take into account what which foods waste more water: the piece of toast you had for breakfast or a hot dog you had for lunch?

B. “10–15 percent of US water is used for cropland.” (Marlow, Hayes, Soret, carter, Schwab, Sabate 1699)

1. Those who practice a vegan diet essentially waste this amount of water due to the foods in their

diet.
2. It takes 5.4 gallons of water to produce one head of broccoli.

C. The ‘normal’ diet based on products from chemical– conventional agriculture and conventional farming turns out to have the greatest environmental impact, whereas the vegan diet based on organic products turns out to have the smallest environmental impact. (Baroni, Cenci, Tettamanti, Berati 283)

1. Beef being the number one contributor to water waste with one pound of beef equaling to 441 gallons of water.
2. Second, being the dairy industry. Where it takes 30 pounds of water to produce a glass of milk.

VIII. Cost

A. I would go vegan, but it’s too expensive. Is this true, or just a common misconception about this diet? Is apple as expensive or cheaper, than a small bag of chips?

B. A mixed basket of produce including nine different vegetables, from cabbage to zucchini, cost an average of $12.85. (Chervency 1)

1. Availability of fresh fruits and vegetables is limited in grocery stores across the country.
2. If present prices are an exceeding amount. The average family income cannot purchase this items to sustain the family with the income they have due.

C. The average price of ground beef hitting a record high of $4.238 a pound in 2015. Up 19.2 percent from last year's price of $3.555 a pound, and up from $2.277 a pound in 2010, an 86.1 percent increase. (Butler 1)

1. Fresh produce isn’t on the rise; it is livestock. Transcending at a top notch price every year. Those who are vegan are saving money by buying produce.
2. By simply buying fresh produce, vegans are preventing foodborne illnesses.