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Humans can thrive without meat, and, in fact, our well-being is enhanced without it or with reduced consumption. Extensive evidence from the Adventist Health Studies supports the idea that vegan, vegetarian, and low-meat diets contribute to significant improvements in the quality of life and slightly longer lifespans. Additionally, the global environment would benefit from the absence of the commercial meat industry, as factory farms are resource-intensive, environmentally harmful, and ethically questionable. The argument suggests that embracing a plant-dominant diet is not only individually advantageous but also beneficial for the collective well-being of humanity and the planet as a whole.  

A healthy plant-based diet emphasizes the consumption of nutrient-dense plant foods while minimizing processed foods, oils, and animal products. Variations in plant-based diets exist, with proponents differing on specific recommendations. Some advocate for limited inclusion of animal products, while others, like Esselstyn, recommend complete avoidance of all animal-based products for cardiovascular health. Despite these variations, evidence suggests that broadly defined plant-based diets offer significant health benefits.  

• Vegan (or total vegetarian):   Excludes all animal products, especially meat, seafood, poultry, eggs, and dairy products. Does not require consumption of whole foods or restrict fat or refined sugar.  

• Raw food, vegan:   Same exclusions as veganism as well as the exclusion of all foods cooked at temperatures greater than 118°F.  

• Lacto-vegetarian:   Excludes eggs, meat, seafood, and poultry and includes milk products.  

• Ovo-vegetarian :   Excludes meat, seafood, poultry, and dairy products and includes eggs.  

• Lacto-ovo vegetarian:    Excludes meat, seafood, and poultry and includes eggs and dairy products.  

• Mediterranean:    Similar to whole-foods, plant-based diet but allows small amounts of chicken, dairy products, eggs, and red meat once or twice per month. Fish and olive oil are encouraged. Fat is not restricted.  

• Whole-foods, plant-based, low-fat:   Encourages plant foods in their whole form, especially vegetables, fruits, legumes, and seeds and nuts (in smaller amounts). For maximal health benefits this diet limits animal products. Total fat is generally restricted  

Health issues  

• Obesity    
  Regardless of age, gender, or location, individuals following vegetarian and vegan diets tend to have a slimmer physique compared to omnivores.   

• Unhealthy cholesterol levels  

While cholesterol is crucial for human well-being, elevated levels in the bloodstream can result in atherosclerosis and cardiovascular disease. It's important to note that dietary cholesterol is exclusively sourced from animal products such as meat, fish, eggs, and milk.  

• Diabetes  

The global rise of Type 2 diabetes mellitus (T2DM) among children and youth, typically emerging at or after puberty, is a concerning trend. This condition is linked to severe comorbidities like hypertension, nonalcoholic fatty liver disease, and dyslipidemia, with potential long-term complications including peripheral vascular disease, coronary artery disease, and cerebrovascular disease. According to research findings, vegetarians and vegans are approximately half as likely to develop T2DM compared to nonvegetarians. The plant-based diets, particularly vegan diets, may significantly reduce the risk of developing diabetes. Research also supports the idea that a low-fat, plant-based diet can improve insulin sensitivity and decrease insulin resistance, with some studies reporting reductions in HbA1C levels.  

• High blood pressure  

Vegetarian diets were associated with lower systolic blood pressure and lower diastolic blood pressure  

• Cancers  

In 2015, the World Health Organization conducted a review of evidence regarding the association between red and processed meat consumption and colorectal cancer. A meta-analysis of 10 cohort studies revealed a significant dose-response relationship, indicating a 17% increased risk (95% CI 1.05% to 1.31%) per 100 g per day of red meat and an 18% increased risk (95% CI 1.10% to 1.28%) per 50 g per day of processed meat. The data supported the classification of processed meats (such as sausages, bacon, ham, beef jerky, corned beef, and other smoked, salted, fermented, or cured meats) as group 1 carcinogens, signifying sufficient evidence of their cancer-causing potential in humans. It's important to note that vegans and vegetarians, by their dietary choices, abstain from consuming meat.  

• Dietary awareness  

Adopting a predominantly plant-based diet necessitates heightened dietary awareness and some education. Nevertheless, according to the Academy of Nutrition and Dietetics, well-structured vegetarian, including vegan, diets are not only healthful but also nutritionally sufficient, offering potential health benefits for preventing and treating specific diseases. These diets are deemed suitable for all life stages, encompassing pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and even for athletes.   

• Mortality  

Plant-based diets are associated with a reduced risk of cardiovascular disease and total mortality in adults compared to non-plant-based diets. The positive impact on mortality is likely attributed to a decrease in red meat consumption. Numerous studies have shown that excessive red meat intake is linked to an elevated risk of all-cause mortality and cardiovascular mortality, while lower meat intake is associated with increased longevity.  

Health benefits of plant based diets  

• Proteins  

A plant-based diet generally does not pose a risk for protein deficiency since essential amino acids, crucial for the body and typically found in meat, dairy, and eggs, can also be obtained from various plant-based sources such as quinoa. Combinations of plant-based foods like brown rice with beans or hummus with whole wheat pita can provide sufficient essential amino acids, preventing protein deficiency in a well-balanced plant-based diet.  

Soybeans and soy-based foods are notable protein sources with additional health benefits, potentially reducing low-density lipoprotein levels, lowering the risk of hip fractures, and offering protection against certain cancers. Research has shown that women with breast cancer who regularly consume soy products may have a lower risk of cancer recurrence and decreased mortality. Similarly, increased soy intake is associated with a reduced risk of prostate cancer.  

Despite these benefits, individuals with a history of breast cancer should consult their oncologists regarding soy consumption due to concerns about its estrogenic nature. Additionally, caution is advised with overly processed soy-based meat substitutes, as they may contain isolated soy proteins and other potentially less healthy ingredients compared to less processed soy products like tofu, tempeh, and soy milk.  

• Iron  

Plant-based diets contain iron, but the iron in plants has a lower bioavailability than the iron in meat. Plant-based foods that are rich in iron include kidney beans, black beans, soybeans, spinach, raisins, cashews, oatmeal, cabbage, and tomato juice. 38   Iron stores may be lower in individuals who follow a plant-based diet and consume little or no animal products.  

• Vitamin B12  

Vitamin B12 is crucial for blood formation and cell division. Deficiency in this vitamin can result in macrocytic anemia and irreversible nerve damage. Since vitamin B12 is produced by bacteria and not present in plants or animals, individuals following a plant-based diet without any animal products may be at risk of B12 deficiency. It is recommended for them to supplement their diet with vitamin B12 or consume foods fortified with this essential vitamin.  

• Calcium & Vitamin D  

A well-balanced and carefully planned plant-based diet can provide adequate calcium intake. While some plants like spinach contain calcium, it may be poorly absorbed due to oxalate binding. Key sources of calcium in a plant-based diet include tofu, mustard and turnip greens, bok choy, and kale. Studies have shown that fracture risk is similar for vegetarians and nonvegetarians, emphasizing the importance of adequate calcium intake regardless of dietary preferences.  

Vitamin D deficiency is common in the general population, and plant-based products like soy milk and fortified cereal grains can serve as sources of Vitamin D. However, supplements are recommended for individuals at risk of low bone mineral density or those found to be deficient in vitamin D.  

• Fatty acid  

Essential fatty acids, crucial for good health, must be ingested since the human body cannot synthesize them. The known essential fatty acids are linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Three other fatty acids—palmitoleic acid, lauric acid, and gamma-linolenic acid—are conditionally essential. Deficiency in essential fatty acids may result in skin, hair, and nail abnormalities.  

Vegans are more likely to be deficient in omega-3 fats (n-3 fats), particularly alpha-linolenic acid. Adequate intake of n-3 fats is associated with a reduced risk of heart disease and stroke. Plant-based sources of n-3 fats such as ground flax seeds, flax oil, walnuts, and canola oil should be emphasized in vegan diets.  

In short, choosing a plant-based diet has proven health benefits like weight loss, lower heart disease risk, and improved overall health. This approach involves eating more fruits, veggies, and whole grains while cutting back on animal products. It can reduce the need for medications in managing chronic conditions. Doctors and dietitians are key allies in creating personalized plant-based plans. The goal is to encourage a shift towards plant-based living, promoting healthier choices and education for both healthcare professionals and patients. This proactive approach focuses on nutrition and active living, offering a holistic way to prevent and manage chronic diseases. It's about choosing to "eat to live" for a healthier future.  

References  

Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6. doi: 10.7812/TPP/12-085. PMID: 23704846; PMCID: PMC3662288.