🌿 Vegan Diets – Pros & Cons, Facts vs Myths – by Dr Sam Robbins

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🌿 Vegan Diets – Pros & Cons, Facts vs Myths
Over the past few months, I’ve gotten lots of questions about a vegetarian or vegan diet.

Are they healthier than meat eaters (carnivores)?
Are they lacking in nutrients, since they don’t eat animal products?
What are the benefits?
What are typical mistakes?
How does it affect exercise performance, muscle size and strength?
Does it prevent illnesses and diseases such as high cholesterol, blood sugar, blood pressure, cancer, heart disease, diabetes, etc.
Is it easier to lose weight on it or will I get fat?
Will I live longer?

These are all great questions and today I’m going to give you a quick overview and summary about all of this.
Difference Between Vegetarian & Vegan

Are they healthier than meat eaters (carnivores)?
I have lots of vegetarian and vegan friends and associates. So, I’ve seen all the different versions of “health” in this eating category.

One of my friends is a really smart guy, he’s a vegetarian, does yoga and teaches meditation daily. However, he is NOT “healthy” in my opinion because he’s overweight, has high cholesterol and blood pressure.

Why?… Because when we go out to eat, he’ll order fried Mozzarella sticks, French Fries and a vegetarian burger with lots of Ketchup and dressing. Just because he’s not eating meat, does NOT mean that he is having a healthy diet.

First, as you may already know – I don’t approve of dairy.

Of course, I don’t think fried foods and sauces are healthy.

Technically, a bag of potato chips can be part of a vegetarian/vegan diet. But, this is NOT a healthy food choice.

The point is that, no matter what type of diet you are on – you have to prepare foods in a healthy way.

However, assuming one does do this, a diet that’s primarily plant based, is without a doubt, extremely healthy and one that I suggest everyone try.

In fact, over the years I’ve put dozens of my clients and patients, who were very sick or ill or had a disease or even cancer, on a plant based, vegan diet and every single person was healthier because of it.

HOWEVER, some of them couldn’t sustain it long-term for over a year and we had to make changes and adjustments, and I’ll tell you why and how in a minute.

What are the benefits?

Assuming the vegan diet is done right, it’s well balanced, no fried foods and so forth, there are LOTS of benefits:

Weight Loss

Vegans tend to be thinner than non-vegans.2

The interesting part is that a vegan diet can cause weight loss faster than a calorie restricted diet. And the reason is because the diet is high in fiber and bulk, so you can eat a lot of food, get full and it’ll still be less calories.3

Lower Blood Sugar
vegans tend to have lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes.4,5

Cancer Protection
Vegans generally eat considerably more legumes, fruit and vegetables than non-vegans. This may explain why a recent review of 96 studies found that vegans may benefit from a 15% lower risk of developing or dying from cancer.7

Lower Risk Of Heart Disease

Studies comparing vegans to the general population report that vegans may benefit from up to a 75% lower risk of developing high blood pressure.7

What are typical mistakes?
Sadly, I’ve seen a lot of mistakes by “newbie” vegans or people who haven’t done the research yet.
Eating unhealthy, fried and processed foods.
Lacking in Omega 3 fats and vitamins and minerals like B12, Iron, Calcium, iodine and zinc.
Not drinking enough water. Since Vegans have more fiber, they also require more water.
Not eating enough protein and essential amino acids, which I’ll get to in a minute.
Not taking getting regular blood and hormone tests. For some people, a vegan diet lowers lots of youthful hormones such as testosterone in men, estrogen in women, growth hormone and thyroid – just to name a few.
How does it affect exercise performance, muscle size and strength?

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