VEGAN ARGUMENTS ARGUMENTS COLLECTION OF VEGANISM
This publication is a collection of Frequently Asked Questions for veganism and vegetarianism and give a guide, how to save animals and earth, how to preserve our health or how to be healthier.
Graphic design by Szabina Szenogrรกdi.
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Eating processed meat increases the risk of death from heart disease by 72 percent.
WHAT IS VEGANISM? WHAT/WHO IS A VEGAN?
Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines. Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.
The term vegan was coined in 1944 by Donald Watson when he co-founded the British Vegan Society, at first to mean "non-dairy vegetarian" and later to refer to "the doctrine that man should live without exploiting animals." Interest in veganism increased in the 2000s; vegan food became increasingly available in supermarkets and restaurants in many countries, and several top athletes in endurance sports, such as the Ironman triathlon and the ultramarathon, began to practise veganism and raw veganism.
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Animal products contain cholesterol, which can lead to heart disease, America's leading killer, whereas a vegan diet is cholesterol-free!
WHAT DO VEGANS EAT? “DO VEGANS EAT ONLY GRASS?� This is perhaps the most common question about veganism. A vegan diet includes all grains, beans, legumes, vegetables and fruits and the nearly infinite number of foods made by combining them. Many vegan versions of familiar foods are available, so you can eat vegan hot dogs, ice cream, cheese and vegan mayonnaise.
A vegan diet can be a healthful and nutritionally adequate diet; however, a vegan must make sure they eat enough foods with protein, calcium, iron, vitamin B12, and omega-3 fatty acids.
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Men who eat 2.5 eggs or more a week have an 81 percent greater chance of developing lethal prostate cancer than those who doesn’t eat eggs a week.
WHAT DO HEALTHY VEGANS EAT IN A TYPICAL DAY? EATING WELL Vegan nutrition refers to the unique set of advantages and challenges that are part of vegan diets. The American Dietetic Association and Dietitians of Canada regard the vegan diet as appropriate for all stages of the life-cycle and as offering protection against cardiovascular disease, cancer, and other diseases. They caution that poorly planned vegan diets can be deficient in vitamin B12, vitamin D, calcium, iodine, iron, zinc, riboflavin (vitamin B2) and omega-3 fatty acids. Just as with omnivorous and vegetarian diets, ensuring a balanced diet is key.
WE ARE CARBOHYDRATE MINERALS 2% 5% FAT 15%
PROTEIN 19%
WATER 60%
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People who regularly eat processed or red meat are up to 50 percent more likely to develop colon cancer, the second most common cancer worldwide, than individuals who avoid these foods altogether.
WHAT ABOUT WATER? How many liter of water you need to produce 1 kg of: IF YOU ARE A MEAT EATER
IF YOU ARE A VEGAN = 500 l
CHOCOLATE 17200 l
BEEF 15500 l
PORK 6000 l
CHEESE 3200 l
WHEAT 106 l
POTATOES 52 l
APPLES 50 l
BANANAS 40 l
50% of all the drinking water used to raising animals for food.
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Vegans have 34 percent fewer incidences of female-specific cancers, like breast, cervical and ovarian cancer.
ARE WE SHORT OF WATER?
YES
1 1
VEG DAY Going veg at least one day a week for one year
You save:
317520
Up to
liter of water
VEG MEAL Eating one vegan meal at a vegan or a vegetarian restaurant
You save:
18900
liter of water
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Dairy consumption can trigger acne.
1 SERVING
1 SERVING
1 COMPLETE
BEEF
CHICKEN
VEGAN MEAL (width tofu, rice and vegetables)
4540 1250 liter of
liter of
WATER
WATER
370 liter of
WATER
The global effects of meat consumption don’t stop on land. Agriculture also requires water consumption, and animal agriculture is no exception. Animal production consumes an amount of water roughly equivalent to all other uses of water in the United States combined. Besides grains, animals need water to survive and grow until they are slaughtered. One pound of beef requires an input of approximately 2500 gallons of water, whereas a pound of soy requires 250 gallons of water and a pound of wheat only 25 gallons. Meat production is inefficient as it requires the consumption of an extensive amount of resources over many months and years before becoming a usable food product. With the water used to produce a single hamburger, you could take a luxurious shower every day for two and a half weeks.
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Hey Dairy Council: Cow's milk does not "do a body good." In fact, it can leech calcium from your bones.
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About 60 percent of adults can't digest milk... and humans are the only animals to drink another animal's milk and to drink milk as adults!
WHERE DO YOU GET YOUR PROTEIN? HOW MUCH PROTEIN DO YOU NEED? Your body needs protein more than any other nutrient. It is present in all your cells particularly the muscles. It helps regulate metabolism, support the bodily systems, bolster the immune system and to form blood cells. If you’ve been working out regularly or are into sports you need additional protein to repair damaged tissues and for building new muscle tissues. Lack of protein on the other hand can lead to malnutrition, weight loss, thinning of hair, muscle soreness, weakness and lethargy. Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men.
46 g
56 g
A pregnant women need about 10 more grams of protein than they did before. And nursing women need 20 grams more protein a day than they did before pregnancy to support milk production.
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Kale contains more calcium per calorie than milk - 90 grams per serving - and is better absorbed. Try this great kale salad!
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Vegans have lower rates of obesity and weigh 5 to 20 pounds less than meat eaters.
IF YOU ARE A VEGAN OR A MEAT EATER PROTEIN CONTENT OF 100 G FOOD AND PROTEIN PERCENT OF DRY MATTER CONTENT
BEANS
BROCCOLI
SPINACH
MUSHROOMS
41% of dry matter content
25.8% of dry matter content
12 g in 100 g food
35 g in 100 g food
BEEF
45% of dry matter content
23% of dry matter content
3.7 g in 100 g food
30 g in 100 g food
CHICKEN
49% of dry matter content
12% of dry matter content
2.9 g in 100 g food
12.4 g in 100 g food
EGGS
38% of dry matter content
80% of dry matter content
1.9 g in 100 g food
31 g in 100 g food
PROTEIN POWDER
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One in three American children is overweight or obese. A vegan diet, high in fiber, low in fat, cholesterol free, and rich with vitamins and minerals, is an excellent choice for healthy children.
“IS CALCIUM ONLY FOUND IN DAIRY?!” THE CALCIUM STORY DOES “GOT MILK?” REALLY TRANSLATE INTO “GOT STRONG BONES”? Calcium is a mineral essential for the health of teeth and bones. Vegans can get enough calcium even without consuming milk and other dairy products. Some plant-based foods that are high in calcium include spinach, kale, broccoli, collard greens, blackstrap molasses, and calcium-fortified products like soy milk, tofu, cereal, and juice. The pro-milk faction believes that increased calcium intake will help prevent osteoporosis, the weakening of bones. Each year, osteoporosis leads to more than 1.5 million fractures, including 300,000 broken hips. On the other side are those who believe that consuming a lot of milk and other dairy products will have little effect on the rate of fractures but may contribute to problems such as heart disease or prostate cancer.
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A vegan diet has been shown to help treat Type 2 diabetes for many diagnosed with the disease.
DAIRY PRODUCTS VS. VEGETABLES CALCIUM CONTENT IN 100 G FOOD
ALMONDS
KALE
SOY PRODUCTS
200 mg
205 mg
150 mg
SPINACH
BROCCOLI
ORANGES
136 mg
100 mg
25 mg
WHOLE MILK 150 mg
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Our daily protein requirement can easily be met with high protein legumes, nuts, seeds, grains and even leafy vegetables. Consider that many of our top athletes, among them tennis champion Serena Williams, the world's strongest man Patrik Baboumian, MMA fighter Mac Danzig, triathlete Brendan Brazier, and NFL fullback Tony Fiametta are clearly getting all the protein they need!
HOW MUCH CALCIUM DO YOU NEED? AGE
MG / DAY
0-6 MONTHS
210
7-12 MONTHS
270
1-3 YEARS
500
4-8 YEARS
800
9-13 YEARS
1300
14-18 YEARS
1300
19-50 YEARS
1000
51+ YEARS
1200
PREGNANT /
1000
LACTATING WOMEN When you're pregnant, your developing baby needs calcium to build strong bones and teeth; to grow a healthy heart, nerves,and muscles; and to develop a normal heart rhythm and blood-clotting abilities. If you don't get enough calcium in your diet when you're pregnant, your baby will draw it from your bones, which may impair your own health later on.
Calcium absorption is best when a person consumes no more than 500 mg at one time. So a person who takes 1,000 mg/day of calcium from supplements, for example, should split the dose rather than take it all at once. Calcium supplements may cause gas, bloating, and constipation in some people. If any of these symptoms occur, try spreading out the calcium dose throughout the day, taking the supplement with meals, or changing the supplement brand or calcium form you take.
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A study led by Dean Ornish, M.D., showed telomeres, DNA-protein complexes that are markers of health and longevity, were elongated among men who adopted a low-fat, plant-based diet. Longer, healthier life, anyone?
VEGAN FOOD PYRAMID
HEALTHY SWEETS 1-2 PORTIONS A WEEK
RED WINE NO MORE THAN 1-2 GLASSES A DAY
TEA 2-4 CUPS A DAY
HEALTHY HERBS AND SPICES MUSHROOMS WHOLE SOY FOODS 1-2 PORTIONS A DAY
PASTA 2-3 PORTIONS A WEEK
WHOLE AND BEANS CRACKED AND GRAINS LEGUMES 3-5 PORTIONS A DAY 1-2 PORTIONS A DAY
VEGETABLES 4-5 PORTIONS A DAY
FRUITS 3-4 PORTIONSA DAY
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Omega-3 fatty acids like fish oil are good for you, but are plentiful in plant sources such as hemp seeds, flax seeds, and seaweeds.
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SZENOGRÁDI SZABINA