The Negative Effects and Benefits of Plant-Based Diets

The Negative Effects and Benefits of Plant-Based Diets

What are the pros and cons of plant-based eating?

The B12 videos I suggest watching are The Optimal Vitamin B12 Dosage for Adults (https://nutritionfacts.org/video/the-optimal-vitamin-b12-dosage-for-adults/) and The Healthiest Food Sources of Vitamin B12 (https://nutritionfacts.org/video/the-healthiest-food-sources-of-vitamin-b12/).

I talk about all of the nutrients to watch out for on my Optimal Nutrient Recommendations (https://nutritionfacts.org/optimum-nutrient-recommendations/) page.

I briefly mentioned my last non-cookbook book: How to Survive a Pandemic (https://nutritionfacts.org/book/how-to-survive-a-pandemic/).

New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/.

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Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at https://nutritionfacts.org/video/the-negative-effects-and-benefits-of-plant-based-diets. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.

Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: https://nutritionfacts.org/translations-info/

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В това видео разглеждам някои статистики за възможните ползи и рискове от растителното хранене. Това е страхотно въвеждащо видео, ако сега започвате или искате да го споделите с приятели и семейство. Вижте го. „Негативни последици и ползи от растителното хранене“ Вегетарианското хранене и начин на живот доказано намаляват риска от много хронични заболявания, които в днешно време съставляват по-голямата част от световния проблем с болестите, но действителните медицински разходи никога преди не са били изчислявани. Ето какво откриват учените. Същата сума пари, похарчена за зъболекарски услуги, но в сравнение с месоядните, които също не пушат или пият, или в сравнение с общото население, вегетарианците имат значително по-малко стационарни, извънболнични и общи разходи за медицински услуги, което предполага, че растителното хранене може да бъде ефективна стратегия за спестяване на разходи в здравеопазването. Ето повече подробности. Значително по-ниски разходи за хронични състояния, като високо кръвно налягане или висок холестерол. Логично. Хората с пълноценно растително хранене са в границата на холестерола, триглицеридите, систоличното и диастоличното кръвно налягане съответно в 93%, 97%, 88% и 95% от времето. Почти 50% спад на медицинските разходи вследствие на депресия, това е интересно, навсякъде. Мозъчно-съдовото заболяване е другото име на инсулта. Нямаше ли едно проучване, което показва, че вегетарианците имат по-висок риск от инсулт? Да, но това беше преди появата на 2 последващи проучвания, които откриват по-нисък риск от инсулт при вегетарианското хранене, и то не с малко. При исхемичния инсулт, най-често срещания вид инсулт, свързан със съсирване на кръвта, вегетарианците имат около 60% по-нисък риск. А при кървящия инсулт, около 65% по-нисък риск в сравнение с невегетарианците. И то въпреки по-високия хомоцистеин поради по-нисък прием на витамин B12, което е причината за по-високия риск от инсулт в предишното проучване. Като цяло, ако направим системен преглед на всички основни проучвания, ще видим, че един подробен мета анализ установява голям ефект на предпазване при вегетарианската диета в сравнение с честотата и/или смъртността от исхемична болест на сърцето, както и случаите на рак като цяло, а веганската диета носи 2 пъти по-нисък риск по отношение на рака. Можете да погледнете на нещата и от друг ъгъл. Ами ако решите да спрете вегетарианската диета и започнете да ядете месо? Адвентисткото проучване върху здравето разглежда това и установява, че в сравнение с хората, които си остават вегетарианци, тези, които започват да ядат месо, страдат от 231% повишение на риска от надебеляване, 166% повишение на риска от развиване на диабет, 152% повишен риск от инсулт и 146% повишен риск от диагноза сърдечно заболяване. А ако продължите с консумацията на месо, ще намалите продължителността си на живот с 3 и половина години. Така че по-добре е не само да спрем месото, но да го спрем за доброто на всички. Не е обаче на всяка цена. Дори само намаляването му може да помогне. Един добър модел, който включва разнообразие от растителни храни, се оказва свързан с по-нисък риск от смърт като цяло, което означава, че живеете значително по-дълъг живот. Ето ги нарастващите опасности от смърт в категориите на вегетарианското хранене, което означава, че колкото по-близо сте до напълно растителна диета, толкова по-нисък е рискът от смърт. Изследователите обобщават наличието на доказателства, че простият съвет да се увеличи консумацията на растителни храни с намаляването на консумацията на храни от животински произход, има големи ползи за дълголетието. Има множество предимства от това да се храним дори само по посока на повече растителна храна, но има ли рискове? Въпреки притесненията относно недостига на протеин, достатъчно количество – а именно 0,8 г на килограм телесно тегло, което около 50 г на ден – може да се приема при изцяло растително хранене, както се вижда сред милиардите хора по света, които не ядат месо. Недостигът на витамин B12, от друга страна, е истински проблем без редовен и надежден източник, и аз имам видеа по темата за набавяне или чрез добавка, или чрез храни, обогатени с B12, Една не много известна полза е свързана с ролята на храненето при поява на пандемични заразни болести, темата на една от новите ми книги. За един вирус е лесно да се пренася от едно животно на друго, но няма примери вируси по растенията да се пренасят по хората по същата причина, поради която не се заразяваме с холандска брястова болест. Най-голямата и най-стара асоциация на специалистите по хранене в света ясно заявява: растителното хранене е подходящо за всички възрасти и може реално да осигури ползи за здравето, превенция и лечение на определени заболявания. Например, вегетарианците и веганите имат по-нисък риск от исхемична болест на сърцето, диабет тип 2, високо кръвно, определени видове рак и затлъстяване. И за да научите повече, те съветват да посетите няколко полезни сайта. Както каза реномираният декан на училището за здравеопазване в Лома Линда на една конференция по храненето: „Отношението към вегетарианското хранене се развива от присмех и скептицизъм, към снизходителна толерантност, постепенно и понякога неохотно приемане до в крайна сметка пълно признаване.“

#Negative #Effects #Benefits #PlantBased #Diets

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@NutritionFactsOrg 2 April 2025 at 09:14

For more videos on plant-based diets, see the topic page on NutritionFacts.org: https://nutritionfacts.org/topics/plant-based-diets/ or the YouTube playlist: https://www.youtube.com/playlist?list=PL5TLzNi5fYd-pAZD8VwNCYC8lBowHZ40Z
@Ohyeahhahaha 2 April 2025 at 09:14

Let me make it clear that veganism is anti-Christ!!!
@domini1331 2 April 2025 at 09:14

Of late, we do read that vegan diet causes obesity and diabetes. Some vegans claim to have switched to carnivore diet as a healthier option. Is that true?
@jarcauco 2 April 2025 at 09:14

It's not just about reducing suffering in the Universe, but respecting the fundamental «interests» of other sentient beings not to be coerced, not to be harmed, not to be killed: not to be property, not to be used as resources. Respecting these fundamental interests means «we stop using other animals» for our pleasure and convenience.

Veganism is not about reducing suffering. It's about fundamental justice: sentient beings have an intrinsic value (dignity) that must be respected regardless the utilitarian value (usefulness) we may project onto them. Species is as arbitrary as race or sex when it comes to imposing slavery on others. Veganism is not a goal, but (may be) the most fundamental first step towards a conscious civilization.

Cheers & go vegan 🍀
@TheXPlayer_TWC 2 April 2025 at 09:14

Fermentation : )
@aroundandround 2 April 2025 at 09:14

Would’ve thought this channel would find “negative effects” of a plant-based diets inconceivable.
@jackjhmc820 2 April 2025 at 09:14

Sorry… Vegetarian diet just isn't realistic for most… The best advice for most is to reduce meat intake by say from 30% initially to 80%+ reduction like elderly in okinawa have meats only occasionally.

Promoting vegetarian diet on specific day in a week like Vegetarian diet on Monday only is much more palatable for the public.
@mfkleven 2 April 2025 at 09:14

He neglected to mention risk of osteoporosis. Granted, it’s not as deadly as heart disease and cancer, but it causes serious morbidity and mortality and ought to be discussed as a real risk.
@cicciomattese 2 April 2025 at 09:14

It's funny that in Taiwan buddhist study only vegetarians that consume less/null animal products and NOT take b12 supplements had 70% LESS stroke than omnivorous. The other subpopolation of vegetarians had not reduction at all.
Meta-analisys don't show benefit in take B12 supplement lowering homocysteine levels for prevention in reducing diseases in population at risk.
So for avarage people Is not even a problem b12 deficiency.
@natalietannerblogger-theed9419 2 April 2025 at 09:14

This should be called the pros and pros of a plant based diet. There are no cons!
@return2earthvideochannel 2 April 2025 at 09:14

Isn't it a fact that the animals and fish us humans eat are themselves vegetarians! Tip: If you currently pour cow milk on your breakfast cereal, try switching to Oat milk – I would never go back to animal milk!
@bruhman8005 2 April 2025 at 09:14

Physiognomy moment
@v3gan33 2 April 2025 at 09:14

Thanks for the video! I’ll be sharing it with my family!
@kumarchitta 2 April 2025 at 09:14

I like the analysis, the point to stress is vegetarian alone may not satisfy, as vegetarians tend to eat lot of carbs based diet, specially rice based diets. May be this study assumes that vegetarians = whole plant diet.
@luckyape 2 April 2025 at 09:14

I’m 52 and just had my first cholesterol test because of all the heart disease in my family. I’m told 421 is basically perfect cholesterol score. Plant based for 25+ years.
@healthylivingeachday 2 April 2025 at 09:14

Thank you!
@Melanie____ 2 April 2025 at 09:14

Honestly the only disadvantage of the vegan diet is how many times you have to answer the how do you get your protein question. Haha
@clc7378 2 April 2025 at 09:14

🎉 Thank You!
@aroundandround 2 April 2025 at 09:14

It would be funny to watch Greger’s face if God himself descended and pronounced that eating some animal products is actually the best, so he’s been wrong most of his professional life.
@jackschitt6235 2 April 2025 at 09:14

This guy was sitting next to me in Wendy's a few days ago and he was having a triple 🥓🥓 cheeseburger!
@VeryScaryDragonRawr 2 April 2025 at 09:14

The biggest difference I've noticed since going vegan (after developing a severe animal protein allergy) is how much less cleaning I have to do in my kitchen. I used to spend about a half hour to an hour Lysol-ing every single surface in my kitchen after cooking chicken, because that's just how chicken is. I don't even have Lysol anymore. Scrub sponges used to absolutely reek within a couple days of cleaning bacon grease out of a pan. Now I can use sponges for months until they fall apart, with no smells. Everyone knows the unholy stench you can get if you spill dairy or eggs behind a heavy appliance and can't clean it for a few days.

I'm at the point where I wonder how I ever accepted it as "normal," cooking with foods that are so filthy.

Especially chicken! "I can't answer the door, I got chicken hands! I can't change the song I'm listening to, I got chicken hands! Oops, touched the refrigerator handle, gotta lysol that later. Oops, remember to lysol the drawer handles, too. Oh no, can't answer the phone. Can't pet the cat. How do i turn the page on my recipe book? Oops, gotta remember to lysol the oven handle and dials now."

How is it so normalized, cooking with something that has to literally be treated like toxic waste?
@susanfoley3018 2 April 2025 at 09:14

Appropriate for May, the month in which I last intentionally ate animal products thanks to your podcast.
@wadepatton2433 2 April 2025 at 09:14

Ok but hey, I often look at the tables and stats and details and that can raise questions. IN this case I'm confused about the chart at 0:40 where the "AVG" is greater than either "omnivores" or "vegetarians". How can the average be greater than either component of the two factors from which the average would appear to be logically derived. What am I missing here? What factor or population drives up the average to be higher than either type of eater. That's not how "my math" works. Thanks
@TimW-lu5nf 2 April 2025 at 09:14

Dr Gregor if you have time can you do a video on alternative treatments for Epididymitis?? Or do you know of any studies showing correlation between diet and Epididymitis etc
@JacobSTSVox 2 April 2025 at 09:14

Got nothing but love for you.
@hoteltango1 2 April 2025 at 09:14

87% of the time, vegetarians met BP targets, everytime.
@AndrewPawley11 2 April 2025 at 09:14

I lovethis channel and on 23 June 2023, 965K people agree with me
@lint8391 2 April 2025 at 09:14

There's still a lot of people (in the UK at least) that are clinging to outdated views on nutrition.
"Eggs are healthy"
"Fish and chicken are healthy"
"Everything in moderation and you'll be fine"
"Foods shouldn't be classified as 'good' or 'bad'"
Etc etc etc.
It's very much a case of it's more difficult to convince people that they've been fooled than to fool them in the first place.

For those of us that follow this channel and read Dr Greger's entertaining and informative books, this video is preaching to the choir. The Overton Window amongst the UK population is that getting into healthy nutrition is the sort of thing that cranks and evangelists do. I think that in 100 years time, historians will look back at the 2020's and shake their heads in the same way that we shake our heads at how smoking was viewed in the 1940's.
@aroundandround 2 April 2025 at 09:14

I’m not vegan and find him to be a shrill vegan shill, yet I watch his videos like some fetishistic perversion.
@GregariousAntithesis 2 April 2025 at 09:14

When someone does a study comparing a Paleo diet to those vegetarian diets then you might have something to talk about. Omnivore means Standard American diet and eating about any diet is better than a dirt comprised of 70% processed grain and seed oils.
You never see a diet that doesnt include grain in any study and grain is the foundation of most and yet we still have the metabolic dysfunction, disease and obesity just at lower rates than the Standard American diet. What is its the grain that is the cause of the majority of the issues.
Guarantee if you compare a paleo diet of meat, fish, eggs and whole vegs and fruit to any grain foundation diet you will see a night and day difference with the paleo diet kicking the crap out of any diet with grain.
@eemshalom 2 April 2025 at 09:14

what about vegan wfpb vs vegan with ultra-processed preservatives/chemicals etc.
@ilknurilhan8320 2 April 2025 at 09:14

All the benefits vs B12 deficiency which can easily be fixed. The choice is obvious 🙂
@bubblybull 2 April 2025 at 09:14

Hot blooded males will never accept these facts as the truth. Well… Let them die earlier, we’ll live happily ever after in an healthily improved and ethically hightened human race 😜
@Rhiunlol 2 April 2025 at 09:14

Excellent video, as always. But you did say the negative effects and benefits, I just benefits.

I have been vegan for 7 years now and have recently adopted a true WFPB diet and feeling the benefits. However, surely there must be some downsides? I thought the dental cost might be higher, but apparently not
@TheLilyRite 2 April 2025 at 09:14

Oh please such a false argument. Unless you live in the 3rd world protein is not your problem. Americans eat too much protein. Peters bias at work again
@bacubfan1 2 April 2025 at 09:14

People on Dialysis can’t have a lot of beans and nuts and whole grains
@kenjohnson6101 2 April 2025 at 09:14

How does vegetarian compare to vegan?
@piku5637 2 April 2025 at 09:14

Wish I was raised vegan as a child.
@ancientone5355 2 April 2025 at 09:14

I have been a vegan for 48 years so I am not asking this as a critic of vegans but one thing bothers me. You do not suggest any natural way of getting B12 in this video. I think it is reasonable to assume that in the next few years it may not be possible to get manufactured foods. Two natural sources of vegan B12 are poop (which is an animal product and therefore not vegan) and duck weed. I have read that some Korean vegans do quite well on duck weed but I am advised that not all duck weed produces B12 so it is not a reliable source. How can I live as a vegan in the natural world without high technology. To put it a different way, without processed food products.
@adhas 2 April 2025 at 09:14

As a vegan, contrary to many meat eater's opinions, I'm not doing it to be "better" than anyone. I did it to minimize harm to sentient animals, and as a result, I regained health. This was 6 years ago… I can't imagine ever going back, and I was once addicted to cheese and dairy, loved the taste of bacon etc… My taste buds completely changed and I love every thing i eat now, especially knowing l didn't contribute to the demand for dairy and animal slaughter. Please give it a try 😊
@thebrinksf69 2 April 2025 at 09:14

Sounds like all upside for plant based diets
@IShallNotBeSilent 2 April 2025 at 09:14

Any chance you could make a video on the SDA health foods they sell, and if they are good or bad for our bodies?
@lorah3005 2 April 2025 at 09:14

👍👍