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Cora Bissman

Professor Sharyn Hunter

English Composition 1201

15 February 2019

The Health-Nut Argument for Going Vegetarian

Albert Einstein once hypothesized that “nothing will benefit human health and increase

chances for survival of life on earth as much as the evolution to a vegetarian diet.” Einstein was a

genius for many reasons. Related or not, he also knew the genuine power connected with the

health benefits of going vegetarian. Most everyday consumer believes that a vegetarian diet is

unhealthy for the human body, but the exact opposite is true; consuming meat is actually quite

unhealthy. Another misconception that the everyday consumer has is the belief that a vegetarian

diet alone cannot supply the proper amount or type of nutrients that the body needs to function.

The consumption of meat and animal-based products poses many risks to human health such as:

the potential development of life-threatening diseases, ingestion of harmful substances not

intended by nature, and the unnoticeable manipulation of neurological homeostasis. Eating a

plant-based diet greatly reduces these risks

and contributes to a much healthier body,

lifestyle, and prolonged life.

The testament to this is found in

scientific studies, journals, books and the

claims of vegetarians and vegans alike.

Nobody recognizes the indubitable truth of Fig 1. “Where do you get your protein?”
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plant-based health like the individuals that follow plant-based diets themselves. Science has also

been drawn in and captured by these claims, clutching to the hope and promise of an extended,

healthier life. Countless studies have been performed in order to determine the true effects of

cutting out meat on the human body, each discovering the drawbacks of meat. The purpose of

this essay is to analyze the advantages and disadvantages of plant-based diets in relation to

health. This paper first discusses how the switch to a vegetarian or vegan diet can help with the

prevention of life-threatening diseases. Next, it will discuss how the digestion of meat can throw

off the body's neurological balance. Finally, it will introduce several counterclaims and refute

them with evidence. This are the key components to maintain a healthy, happy body as well as

why everyone should consider switching to a plant-based diet.

One of the first components of maintaining a healthy, happy body is disease and illness

prevention. An easy way to do this is to remove meat and animal-based products from your diet.

Obesity is an epidemic in America. One out of three adult Americans are considered overweight

and obese (Ogden, 1). A considerable portion of this is caused by the high-fat content of meat.

Obesity is a leading cause of diabetes so it isn’t a surprise that one in ten adult Americans also

suffer from diabetes. Meat contains substances other than fats that increase the risk for diabetes:

animal-based protein, animal-based iron, glycotoxins, and nitrite preservatives (McMacken, 5).

According to McMacken, “studies show up to a 62 percent lower risk of type 2 diabetes for

people eating healthy plant-centric diets,” in comparison to people eating meat-centric diets, (5).

A sizeable portion of this is due to the high fiber, antioxidant, and micronutrient content of these

plant-centric diets which helps reduce insulin resistance, otherwise involved in both types of

diabetes (McMaken, 5).

Obesity and diabetes are not the only diseases that are affected by diet. According to
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Winston Craig and his study, lifelong vegetarians and vegans, have a twenty-four and fifty-seven

percent, respectively, lower incidence of coronary heart disease compared to meat eaters (2).

Seafood, red meat, and white meat all contain high amounts of fat, especially saturated fat.

Saturated fats are solid at room temperature because they have higher melting points (it takes a

higher temperature to turn them from a solid to a liquid). When in the body this causes molecules

of saturated fat to lock together and solidify on artery walls, limiting or disrupting the flow of

blood. When blood flow is reduced it can induce heart attacks or stroke. This is the same

consequence that eating an excess of fried and junk food has. According to the Physicians

Committee for Responsible Medicine, saturated fat also increases production of low-density

lipoproteins, otherwise known as bad cholesterol. A high concentration of LDL (low-density

lipoproteins) leads to a buildup of cholesterol in the arteries as well (1).

Meat and animal-based products also contain unsaturated and trans fats, which have their

own issues. They are not without health risks. Physicians Committee found that unsaturated fats

cause an increase in “free-radical production, an impaired immune system, and increased body

weight,” (2). Free-radicals are byproducts of oxygen metabolism that are toxic to living cells and

tissues in the body, these are combated by antioxidants (Salt, 1). In summary, the fat that meat

contains poses many threats to the cardiovascular system.

Obesity is an epidemic in America. One out of three adult Americans are considered

overweight and obese (Ogden, 1). This is caused by the high-fat content of meat. Obesity is a

leading cause of diabetes so it isn’t a surprise that one in ten adult Americans also suffer from

diabetes. Meat contains substances other than fats that increase risk for diabetes such as: animal-

based protein, animal-based iron, glycotoxins, and nitrite preservatives (McMacken, 5).

According to McMacken, “studies show up to a 62 percent lower risk of type 2 diabetes for
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people eating healthy plant-centric diets,” in comparison to people eating meat-centric diets, (5).

The high fiber, antioxidant, and micronutrient content of these plant-centric diets helps reduce

insulin resistance, which is involved in both types of diabetes (McMaken, 5).

While obesity, heart disease, and diabetes are the first diseases that come to mind when

one thinks of diet issues, they are not alone. Asthma, infertility, osteoarthritis, irritable bowel

syndrome, and even cancer have been linked to a high meat diet (Belardo, 7-14 and 24-25).

Asthma, a chronic pulmonary inflammation disease of the airways, has been shown to

decrease with the consumption of more fruits and vegetables. Dr. Busse has confirmed that

numerous studies show that “where there is higher consumption of fresh fruits, vegetables, whole

grains, and other plant foods, there are lower rates of asthma” (24).

Over the years, female fertility has been thought to be related to diet. Natalie Crawford, a

doctor of Reproductive Endocrinology and Infertility, supports the claim that diets higher in

whole grains, fruits, vegetables, polyunsaturated fatty acids, such as vegetarian and vegan diets,

are important in fertility. She also agrees with the evidence that links these with shorter time to

pregnancy, improved ovulation, and improved outcomes with fertility treatments (13-14).

Osteoarthritis, or degenerative joint disease, is caused by the breakdown of the cartilage

that allows for smooth movement at the point of contact. This leads to painful swelling. Dr.

Pamela Mehta recommends a whole-foods, plant-based diet as a form of management, to combat

the swelling and function of the joints affected (11).

Gastrointestinal disorders such as Irritable Bowel Syndrome, or IBS for short, was once

thought to be caused by stress. However, more recent studies point to alterations in gut

microbiota, a living system of bacteria, viruses, and yeast, inside the Gastrointestinal tract

(Sadeghi, 7). This becomes an issue when these bacteria are modified to break down and
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consume food sources that are detrimental to the body. Meat and other animal-based products

promote these destructive gut bacteria. Pre-biotics, high fiber foods, such as fruits, vegetables,

grains, and legumes, promote healthy gut bacteria (Sadeghi, 7).

During production, meat and related products are exposed to many substances that one

would not want in their body. Unlike the pesticides that fruits and vegetables are often exposed

to, the chemicals used in meat production often lead to the development of diseases with

extremely high mortality rates. For example, two of the main substances, and most dangerous,

are polycyclic aromatic hydrocarbons and heterocyclic amines, produced in the cooking and

other heat-processing that meat goes through. These substances are highly carcinogenic (Craig,

1). Most people think the generation of cancer in the body is random and everyone is equally at

risk. However, in Craig’s article he analyzes

this claim and comes to the conclusion that

“people who consume higher amounts of fruits

and vegetables have about one-half the risk of

cancer, especially the epithelial (skin) cancers.”

He also found that fruits, vegetables, whole

grains, and herbs contain cancer-protective

phytochemicals, which also act as antioxidants

(1). Physical wellness is one key to a happy, Fig 2. Beef and dairy is
contributing to the death of
healthy body. The other is mental health. millions of people.

Along with physical diseases, plant-centric diets also play a major role in neurological disorders.

The brain is an incredibly complex structure; every year scientists are learning more and

more, uncovering deeper and deeper truths of the human mental capacity. Diet affects physical
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state, so it only makes sense that it also affect mental and emotional states. However, this is not a

common assumption. Most people only think of the mental benefits that eating meat will give

them in the moment such as short-term happiness. The long-term effects are the ones that should

be thought of. Meat contains high amounts of cholesterol, nitrates, nitrites, and glycotoxins. Too

much cholesterol in the brain can lead to the production of plaques in the brain which causes

Alzheimer’s disease. It can also cause atherosclerosis, the thickening of artery walls, affecting

the blood supply to the brain, thus leading to stroke or dementia (1). Dementia is also caused by

excessive amounts of nitrates and nitrites. Glycotoxins are known as “aging toxins.” These aging

toxins cause an increase in oxidant stress and inflammation of the brain (Debret, 1). Not only

more times than not is meat dangerous for the brain, but it also lacks nutrients that help the brain.

High levels of antioxidants, probiotics, and vitamins are found solely in plant-based food

sources. Each of which playing an important role in the function of the human brain. The brain is

incredible susceptible to oxidative stress, protein, DNA, and cell damage. (Debret, 1). Free

radicals are the main cause of this as they remove electrons from where they are supposed to be,

destroying the chemical structure of important biological bodies.

Antioxidants protect against this by preventing the buildup of free radicals. Probiotics

balance good and bad gut bacteria which is important to mental health as it interacts frequently

with the nervous system (Debret, 2).

Vitamin D is an example of a vitamin that is found in an abundance of plants. Vitamin D

is essential to the absorption of calcium, the blockage of the parathyroid hormone, support the

immune system, regulation of insulin, and neurodevelopment. Vitamins like these combat mental

illnesses and disorders such as autism, depression and schizophrenia (Debret, 3). In conclusion,
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eating more plant-based products and less animal-based products can cause an increase in mood

and regulation of emotions as well as a decreased risk for neurological diseases and disorders.

Sceptics of vegetarianism and veganism cling to fallacious and imprecise health facts.

The first fact most cling to is that individuals who follow plant-based diets have a protein

deficiency. Most vegetarians and vegans are not at risk for this as proteins are composed of

amino acids. The worry is that plant-based diets do not contain key proteins. However, according

to Tuso, “essential amino acids can also be obtained by eating certain combinations of plant-

based foods,” thereby providing all the protein and nutrients that the human body needs (5).

People also worry that vegetarians and vegans do not get key vitamins, a common example being

vitamin B12 which is needed for blood formation and cell division.While they can be vulnerable

to a B12 deficiency, meat eaters can be equally as vulnerable. Contrary to popular belief, vitamin

B12 is manufactured by bacteria, not animals or plants (Tuso, 7). Another belief is that plant-

based foods do not contain the five, essential fatty acids, linoleic acid (an omega-6 fatty acid),

alpha-linolenic acid (an omega-3 fatty acid), palmitoleic acid (a monounsaturated fatty acid),

lauric acid (a saturated fatty acid), and gamma-linolenic acid (an omega-6 fatty acid). While

vegans are likely to be deficient in omega-3 fatty acids, sources of such include ground flax

seeds, flax oil, walnuts, and canola oil, all of which vegetarians and vegans consume (Tuso, 6-7).

A plant-based diet requires knowledge of the human body, discipline, and attentive awareness to

what one puts in their body. These characteristics are already needed for the maintenance of a

semi-healthy-diet, so put in a little more restriction and reap the benefits.

Other arguments come from the ethical and environmental facts. The most common one

being, “other animals eat animals so I can too, it’s the circle of life.” First off, killing animals for

food is cruel and unnecessary as humans can live long, healthy lives without consuming meat, as
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proved in the above paragraph. Second, animals do a lot of things that a lot of humans could

never imagine doing such as killing and pooping out in the open. The second most common

argument is “our ancestors ate meat, we’ve been eating meat forever, no reason to stop now.”

There are lots of things that past humans have done that are no longer done today such as, kept

slaves. The third most common argument is “these animals are born to be killed.” This is not a

morally correct way to view life in any regard, as anyone could argue sex trafficking with the

same concept. One of the most understandable arguments is that “the whole world would never

go vegan.” But the whole world will also never be free of racism, sexism, homophism, murder,

rape, or theft. However, a little goes a long way. By far the most ridiculous argument that has

ever been used is “plants have feelings too.” This fact is based purely on misunderstood facts.

Plants show signs of intelligence, not sentience or emotions. They have no evolutionary purpose

to feel pain, so therefore they don’t. External damage does not affect them the way it does

animals (McCormick, 12-13). If it did, everyone would avoid walking on grass the same way

they do stepping on a dogs tail.

Vegetarianism and Veganism is actually helping the planet, both environmentally and

with other major issues. First, it combats world hunger. According to McCarthy and Sanchez, it

is estimated that “700 million tons of food that could be consumed by humans goes to livestock

each year” (1). Seventy percent of the grain grown and produced in the United States of America

goes to feeding farmed livestock that will be later consumed by humans. As well as eighty-three

percent of farmland in the world is set aside to raise farmed livestock (McCarthy, 1). It also takes

one hundred to two hundred times more water to raise one pound of beef than it does to raise one

pound of crops (McCarthy, 2). If these resources were instead used to feed the hungry, world

hunger would not be an issue.

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Second, it helps rid and clean the planet of pollutants. The raising of livestock leads to

deforestation and the erosion and weakening of soil. It is no secret that plants clean the air by

taking in bad chemicals and breaking them down. But plants also reduce energy consumption.

Animals take a lot of time to raise, meat and most other animal-based products need to be

refrigerated and cooked. Whereas raising, producing, and storing plant-based proteins cost eight

times less than their animal-based counterparts. With the condition of planet Earth worsening

every year, it might be time for more people to finally consider a plant-centric diet.

There are many benefits to adopting a well balanced plant-based diet. The majority of the

benefits fall into the category of increased health and prolonged life, although vegetarianism and

veganism certainly have their environmental and ethical benefits as well. Plant-based diets

reduce the risk of developing life-threatening diseases and disorders such as heart disease,

obesity, diabetes, asthma, osteoarthritis, infertility, irritable bowel syndrome, and even cancer.

Plant-based diets also help maintain neurological homeostasis, or balance, within the brain. This

can help reduce the risk of neurological or neurodevelopmental disorders such as autism,

alzheimer's, depression, dementia, schizophrenia, as well as many more. Despite the seemingly

valid abundance of arguments against going vegetarian or vegan, the majority of arguments are

fallacious or hold little weight in perspective. Common claims about the protein and vitamin

deficiencies in individuals who follow plant-based diets are unsupported and debunked by

evidence. Most of these individuals are actually more likely to live a longer and healthier life due

to their increased ingestion of antioxidants, probiotics, and key vitamins.

This is an important topic to not only think about but also address as more and more

research is being done into the topic of dieting, specifically the consumption of meat. With more

and more evidence comes more and more ignorance and refusal to believe. This is dangerous
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because as the condition of the planet gets worse, humans can only acknowledge what they have

been doing from years and change something before it is too late. As the years pass the

production of meat and meat-related products is causing and developing more and more struggle

with world hunger due to the poor efficiency of resources that goes along with raising and

producing meat. These process are also damaging the environment and as global warming gets

worse there are few things that the people of Earth can do to reverse the damage that has already

been done. However, eating less meat and more plants would improve the situation immensely.

It’s about time for humans to realize their actions and do something about it. Before it is too late.
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Annotated Bibliography

“9 Ways Veganism Is Helping the Planet.” Global Citizen, 15 Aug. 2016,

www.globalcitizen.org/en/content/9-reasons-why-veganism-can-save-the-world/.

“Cholesterol.” Your Brain Matters - What Is Dementia?,

yourbrainmatters.org.au/brain_health/evidence/cholesterol.

Craig, Winston. "Plant-Based Diets Provide Many Health Benefits." Vegetarianism, edited by

Debra A. Miller, Greenhaven Press, 2010. Current Controversies. Opposing Viewpoints

in Context,

http://link.galegroup.com.sinclair.ohionet.org/apps/doc/EJ3010705206/OVIC?u=dayt304

01&sid=OVIC&xid=a7723023. Accessed 29 Jan. 2019. Originally published as "Health

Benefits of Vegetarian Diets,", 2008.

“Free Your Mind: How a Plant-Based Diet Rejuvenates the Brain.” One Green Planet, 1 Dec.

2017, www.onegreenplanet.org/natural-health/how-plant-based-diet-rejuvenates-brain/.

The Game Changers. Directed by James Cameron, performances by Arnold Schwarzenegger and

Derrick Morgan, Refuel Productions, 2018.

“Good Nutrition.” The Physicians Committee, www.pcrm.org/good-nutrition.

Medlin, Sophie. “How a Vegan Diet Can Affect Your Body in the First Year.” The Independent,

Independent Digital News and Media, 18 Aug. 2018, www.independent.co.uk/life-

style/food-and-drink/vegan-diet-body-changes-veganism-year-a8493936.html.

Ogden, Cynthia. “Overweight & Obesity Statistics.” National Institute of Diabetes and Digestive

and Kidney Diseases, U.S. Department of Health and Human Services, 1 Aug. 2017,

www.niddk.nih.gov/health-information/health-statistics/overweight-obesity.
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Palmer, Sharon, and Joan Sabaté. “The Power of Plant-Based Diets.” Today's Dietitian, Oct.

2018, www.todaysdietitian.com/newarchives/1018p20.shtml. Accessed 29 Jan. 2019.

“Physicians' Guide to Ultimate Health on a Plant-Based Diet : Plant Based News - Vegan

Educational Library.” RSS, 29 Oct. 2018, www.plantbasednews.org/learn/plant-based-

diets-nutrition-health-ultimate-guide.

Salt, William B. “How Do Free Radicals Affect the Body? | Wellness.” Sharecare,

www.sharecare.com/health/wellness-healthy-living/how-free-radicals-affect-body.

Top 25 Ideas About Vegan Cartoons On Pinterest Health, Meilleure Image.

meilleureimage.eu/top-25-ideas-about-vegan-cartoons-on-pinterest-health.html. Accessed

22 February 2019.

Tuso, Philip, et al. “Nutritional Update for Physicians: Plant-Based Diets.” The Permanente

Journal, vol. 17, no. 2, 2013, pp. 61–66., doi:10.7812/tpp/12-085.

Velayanikal, Malavika. "A Plant-Based Diet Is Healthier than the Standard Western Diet." Is the

Western Diet Making the World Sick?, edited by Susan C. Hunnicutt, Greenhaven Press,

2013. At Issue. Opposing Viewpoints in Context,

http://link.galegroup.com.sinclair.ohionet.org/apps/doc/EJ3010849212/OVIC?u=dayt304

01&sid=OVIC&xid=c5d448cc. Accessed 29 Jan. 2019.

“‘Where Do You Get Your Protein?!"” Pinterest,

www.pinterest.com/pin/163607398936641965/. Accessed 22 February 2019.

“Whole Food, Plant-Based Diet Can Reverse Effects of Chronic Diseases.” Vital Record, 3 Jan.

2019, vitalrecord.tamhsc.edu/reversing-effects-of-chronic-disease-through-a-whole-food-

plant-based-diet/.
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