“The beef industry has contributed to more American deaths than [have] all the wars of this century, all natural disasters, and all automobile accidents combined. If beef is your idea of ‘real food for real people,’ you’d better live real close to a real good hospital.”
– Neal D. Barnard, M.D., President, Physicians Committee for Responsible Medicine, Washington, D.C.
Chapter 2 describes the Health Impacts of Meat and Dairy Consumption
Quotes from the book:
Kaiser Permanente, the largest healthcare consortium in the US─with nine million members, 37 medical centres, and over 600 medical offices─recently advised its 17,000 salaried physicians to recommend plant-based diets as the standard therapy for most major chronic diseases.
The Academy of Nutrition and Dietetics concluded that complementing proteins at meals is “totally unnecessary“.
In short, plant foods can and do provide all the protein and essential amino acids that humans, and even elite athletes, require.
The conclusion is inescapable: the more red meat [which includes pork] you eat, the greater the risk of dying of cancer and of cardiovascular and other diseases.
…a diet including animal fat is linked to a higher risk of pancreatic cancer. This is one of the most aggressive forms of cancer; the five-year survival rate is a mere three percent…
The American College of Nutrition latest recommendations include limiting or avoiding dairy products so as to reduce prostate cancer risk, as well as incorporating soy foods in order to reduce breast cancer risk.
…women with breast cancer who ate just one portion of yogurt, cheese, or ice cream a day were 50 percent more likely to die from the disease within 12 years.
The same Sloppy Joes recipe from the Environmental Section (repeated here for convenience) is used for illustration.
|Sloppy Joes (4 servings)|
|Traditional Recipe||Vegan Version|
|1 lb (450 grams) ground beef||1 lb (450 grams) firm tofu|
|1 Tbsp oil||1 Tbsp (15 ml) oil|
|1 cup pasta sauce||1 cup (250 ml) pasta sauce|
|3 Roma tomatoes, diced||3 Roma tomatoes, diced|
|1 onion, diced||1 onion, diced|
|2 garlic cloves, minced||2 garlic cloves, minced|
|1 tsp green chilies or Jalapeno pepper, diced||1 tsp (5 ml) green chilies or Jalapeno pepper, diced|
|4 Tbsp ketchup||4 Tbsp (60 ml) ketchup|
|4 Tbsp BBQ sauce||4 Tbsp (60 ml) BBQ sauce|
|4 whole wheat hamburger buns||4 whole wheat or gluten-free hamburger buns|
By replacing 1 lb (450 grams) of ground beef with 1 lb (450 grams) of firm tofu, and keeping everything in the recipe the same, the nutritional benefits derived are as follows:
Nutritional Benefits per Serving (from Chapter 3)
- Total calories decreased from 575 to 430, saving 145 calories, a reduction of 25%.
- Protein content decreased slightly from 26 to 23, just 3 grams less.
- A big bonus is the drastic reduction in total fat from 30 to 15 grams, a saving of 15 grams or 1 Tbsp of fat, translating to a 50% reduction.
- Accordingly, saturated fat content decreased from a whopping 9 to 1 gram, eliminating 8 grams of saturated fat.
- Simultaneously, all 80 mg of cholesterol was completely eliminated.
- Iron content increased slightly from 4.8 to 5.2 mg, a bonus of .4 mg.
- Finally, sodium was reduced from 1150 to 1080 mg, a reduction of 70 mg.
In short, the vegan version has fewer calories, much less total and saturated fat, zero cholesterol, less sodium, yet with similar protein and iron content.
You can see similar nutritional benefits for recipes comparing beef, pork, chicken, diary and eggs, with their vegan counterparts in Chapters 3, 4, 5, and 6.