The Vegan Diet: Everything You Need To Know



0:00 Introduction
0:44 Types of Vegan diet
0:48 Whole food vegan
1:47 The raw vegan diet
2:17 The 80/10/10 diet
2:56 The low-fat, raw vegan diet
3:17 Health benefits
3:27 Heart Health
3:51 Weight Loss
4:09 Diabetes
4:33 Risks of vegan diets

A plant-based diet is a diet consisting mostly or entirely of plant-based foods.[1][2][3] Plant-based diets encompass a wide range of dietary patterns that contain low amounts of animal products and high amounts of plant products such as vegetables, fruits, whole grains, legumes, nuts and seeds.[4][5] They do not need to be vegan or vegetarian[6][7] but are defined in terms of low frequency of animal food consumption.[8][9]
Origin of the term “plant-based diet” is attributed to Cornell University nutritional biochemist T. Colin Campbell who presented his diet research at the US National Institutes of Health in 1980.[10] Campbell’s research about a plant-based diet extended from The China Project, a decade-long study of dietary practices in rural China, giving evidence that a diet low in animal protein and fat, and high in plant foods, could reduce the incidence of several diseases.[11] In 2005, Campbell and his son published The China Study, a best-selling book emphasizing the potential health benefits of a plant-based diet.[10][12] Campbell also used the plant-based concept to educate consumers about how eating meat had significant environmental consequences.[10]

Some authors draw a distinction between diets that are “plant-based” or “plant-only”.[13] A plant-based diet may be defined as consuming plant-sourced foods that are minimally processed.[10][12]

A review analyzing the use of the term plant-based diet in medical literature found that 50% of clinical trials use the term interchangeably with vegan, meaning that the interventional diet did not include foods of animal origin. 30% of studies included dairy products and 20% meat.[As of the early 21st century, some 4 billion people are estimated to live primarily on a plant-based diet, some by choice and some because of limits caused by shortages of crops, fresh water, and energy resources.[15] Main motivations to follow a plant-based diet appear to be health aspirations, taste, animal welfare, environmental concern, and weight loss.[16]

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