vegan-diets: Vegan Diets Can Be Healthy and Protective Against Chronic Diseases Flashcards
This deck parallels the briefing at vbriefings.org/vegan-diets.
About this Deck: “Vegan Diets Can Be Healthy and Protective Against Chronic Diseases”
This deck parallels the briefing at: vbriefings.org/vegan-diets/
- There are no formal citations here, although sources may be mentioned. Full citations with links are provided int he briefing.
- It would be best to read the briefing before studying these cards. Reading the briefing first provides understanding and context.
What is the briefing titled “Vegan Diets Can Be Healthy and Protective Against Chronic Diseases” about?
There is agreement among the credentialed dietetic and medical communities that we do not need animal products to be healthy, and that vegan diets are health-promoting and protective against chronic diseases.
Summarize the briefing on vegan diets.
Leading health organizations, including Harvard Health, Mayo Clinic, Cleveland Clinic, Kaiser Permanente, and NewYork-Presbyterian, endorse plant-based diets as healthy and effective against heart disease, diabetes, high blood pressure, obesity, high cholesterol, and other conditions.
Kaiser Permanente advises doctors to recommend plant-based diets, and the Cleveland Clinic affirms they have no disadvantages.
Even the USDA, despite its ties to animal agriculture, recognizes vegan diets as healthy, confirming that all essential nutrients can be obtained without animal products.
Put the topic of vegan diets in its larger context.
For veganism to be considered valid, it’s not required to prove that a vegan diet is superior, only that it is sufficient for good health.
Demonstrating the benefits of a vegan diet can support its viability, which is why we explore some of those benefits.
However unlikely, if future research were to reveal that a required nutrient could only be sourced from animals, veganism would remain valid.
In such a scenario, we would have a moral duty to consume only the necessary animal products in the smallest necessary quantity, and acquired in the least harmful way.
What does it take for veganism to be valid as it relates to a vegan diet?
Veganism is not required to prove that a vegan diet is superior, only that it is sufficient for good health.
Why is demonstrating the benefits of a vegan diet important?
Demonstrating the benefits of a vegan diet supports its viability as a healthy eating option.
What if future discoveries show that an essential animal product is needed for health?
Veganism would still be relevant, and we would be ethically obliged to consume only the necessary animal products, in the smallest amount required, and obtain it in the least harmful way possible.
What are the five key points presented in the briefing on vegan diets being health and protective against chronic diseases?
- Prominent health organizations embrace a vegan diet.
- Dietetic associations endorse a vegan diet.
- The US government said a vegan diet is healthy.
- Various plant-based initiatives have shown excellent results.
- There are no required nutrients that must come from animals.
What health issues do organizations like Harvard Health, Mayo Clinic, Cleveland Clinic, Kaiser Permanente, and NewYork-Presbyterian Healthcare acknowledge a plant-based diet can help fight?
These organizations also acknowledge the ability of a plant-based diet to fight health issues such as heart disease, diabetes, high blood pressure, obesity, and high cholesterol.
Name some reputable health organizations support the idea that a plant-based diet is healthy?
—Harvard Health
—Mayo Clinic
—Cleveland Clinic
—Kaiser Permanent
—NewYork-Presbyterian Healthcare
What does Harvard Medical School say about plant-based eating?
Harvard Medical School said that “Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.”
What did Mayo clinic say about a vegan diet?
Mayo Clinic said, “A well-planned vegetarian [explicitly defined to include a vegan diet] diet is a healthy way to meet your nutritional needs.”
What does the Cleveland Clinic say about a herbivorous diet?
The Cleveland Clinic acknowledges that “there really are no disadvantages to a herbivorous diet!” and “Obtaining proper nutrients from non-animal sources is simple for the modern herbivore.8
What does Kaiser Permanente say about how to achieve healthy eating?
Kaiser Permanente said “Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods.
What did NewYork-Presbyterian Healthcare say about a plant-based diet?
NewYork-Presbyterian Healthcare said, “Plant-based diets are believed to be an effective means of treating chronic disease, including diabetes.”
What is the US Department of Agriculture’s stance on plant-based diets?
Despite supporting animal agriculture, the US Department of Agriculture recognizes a vegan diet as healthy in its dietary guidelines.
What does Kaiser Permanente advise their doctors to recommend to patients with high blood pressure, diabetes, cardiovascular disease, or obesity?
They advise their doctors to recommend a plant-based diet to their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.
Why do dietetic associations have maximum credibility in endorsing totally vegan diets?
Because human nutrition is their primary concern and the focus of their research.
Which dietetic organizations have made pronouncements on the viability of a vegan diet?
—The Academy of Nutrition and Dietetics (U.S.)
—The British Dietetic Association
—The Dietitians of Canada
—Dietitians Association of Australia.
What did the Academy of Nutrition and Dietetics state about a well-planned vegan diet?
Their 2025 formal position statement endorses well-planned vegan diets as healthy and nutritionally adequate for adults, and said that “…vegan dietary patterns can be recommended by RDNs [Registered Dietitian Nutritionists], when appropriate, for prevention and management of some chronic diseases.””
Tell me a little about the Academy of Nutrition of Dietetics?
The Academy of Nutrition and Dietetics is the largest organization of food and nutrition experts, comprising more than 100,000 certified professionals.
What did the United States Department of Agriculture (USDA) acknowledge about a vegan diet in its dietary guidelines for 2015–2020?
The USDA acknowledged that a vegan diet is a healthy eating pattern. It acknowledged this in its discussion of Vegetarian Eating.
Why is the USDA’s acknowledgment of a vegan diet in its 2015–2020 dietary guidelines particularly significant?
Because the USDA is a strong supporter of animal agriculture, providing billions annually in subsidies
What is the evidence regarding the necessity of obtaining certain nutrients from the animal kingdom?
There is no convincing evidence to support this.
Do any required nutrients have to come from animal sources?
No, required nutrients do not need to come from animals, as evidenced by the endorsements from various health organizations.
Is it possible to name a single nutrient that must come from animals?
No, it is impossible to name even one required nutrient that must come from animals.
Address the counterclaim that “Some vegans are unhealthy.”
Just as there are individuals who follow an unhealthy diet while consuming animal products, there are also vegans who make poor nutritional choices.
The existence of unhealthy individuals within any dietary pattern does not inherently render that diet unhealthy as a whole. Some health problems are genetic and have nothing to do with any dietary pattern.
The issue of poor nutrition is a broader concern, emphasizing the need for education and awareness about healthy eating. Americans are commonly deficient in 9 nutrients, according to the US Office of Disease Prevention and Health Promotion (ODPHP).
What did Walter Willett, chair of the Harvard School of Public Health, say about shifting toward a vegan diet?
“I think if we really care about the world our children and grandchildren will inherit, we do need to shift toward [a vegan diet],” said Willett. “And the good news is that it’s not just our planet that will be more healthy, but we will be more healthy as well.”
What did Dr. Kim Williams, past president of the American College of Cardiology, say about cardiologists and veganism?
“There are two kinds of cardiologists: vegans and those who haven’t read the data.”
Name three health initiatives that have show excellent results.
- Plant Pure Nation
- Dean Ornish Reversal Program
- Dr. Caldwell Esselstyn’s program to Prevent and Reverse Heart Disease
What is the main focus of the movie PlantPure Nation?
The movie documents a community health initiative that ran pilot programs, called pods, in rural communities, providing participants with veganized versions of traditional recipes for 10 days.
What type of foods were participants given during the 10-day initiative in PlantPure Nation?
Participants were given veganized versions of traditional recipes such as lasagna, spaghetti, vegan meatballs, veggie burgers, etc.
What health improvements did participants experience after the 10-day program in PlantPure Nation?
Participants saw reductions in cholesterol levels, blood pressure, blood sugar, triglycerides, and body weight. Many also reported better energy levels and a decrease in reliance on medications.
What significant changes did one participant experience during the program in PlantPure Nation?
One participant’s cholesterol dropped from 277 to 150, and their triglycerides went from 395 to 98, all in less than two weeks.
How did many participants feel after completing the 10-day health initiative in PlantPure Nation?
Many participants reported better energy levels and a decreased reliance on medications.
What is the purpose of the Dean Ornish Reversal Program?
The program is designed to reverse heart disease, which is the number one cause of death in the United States.
What makes the Dean Ornish Reversal Program unique?
It is the only program scientifically proven in randomized controlled trials to reverse the progression of even severe coronary heart disease without drugs or surgery.
What type of diet is a key component of the Dean Ornish Reversal Program?
The program includes a whole food, plant-based diet that is naturally low in fat and refined carbohydrates.
What additional lifestyle changes are part of the Dean Ornish Reversal Program?
The program includes stress management, exercise, and social support as key lifestyle changes.
Where has the Dean Ornish Reversal Program been implemented?
The program has been implemented in numerous hospitals.
What is the central argument of Dr. Caldwell Esselstyn’s book Prevent and Reverse Heart Disease?
The book argues that a plant-based diet can prevent, stop, and even reverse heart disease.
What study is discussed in Dr. Esselstyn’s book to support the effectiveness of a plant-based diet?
The book draws on the results of Dr. Esselstyn’s nutritional study, which demonstrated the power of a plant-based diet in combating heart disease.
What visual evidence is provided in Prevent and Reverse Heart Disease to support the diet’s effectiveness?
The book includes images of angiograms showing “before” and “after” results, where coronary arteries narrowed by plaque are shown to be widened with reduced plaque and improved blood flow after following a plant-based diet.
What was the size of the patient population in Dr. Esselstyn’s original 1995 study compared to the 2014 study, and what did it reveal?
The original 1995 study had a patient population size of 22. The 2014 study, which included 198 patients, showed virtually the same results as the original study, supporting the effectiveness of a plant-based diet in reversing heart disease.
What sources would provide a deeper understanding of the topic “vegan diets can be healthy and protective against chronic diseases”?
- The comprehensive edition of Brenda Davis’s book Becoming Vegan provides an exhaustive treatment of vegan nutrition.38
- Sentient’s article “Plant-Based Diets Boast Many Health Claims, but What Does the Science Show?” takes care to not overstate health claims.
In discussing veganism and animal ethics in general, what is a good way to start the conversation?
(vegan diets briefing)
Begin by asking whether the person believes vegan diets can be healthy.
If they say ‘yes’, you can transition to discussing ethical considerations without spending additional time on the health aspect.
If they say ‘no’, address their concerns before shifting their conversation to focus on the ethics of exploring animals.
How can you make your argument about vegan diets more persuasive?
Refer to expert testimony from well-respected sources, such as the Mayo Clinic and the Academy of Nutrition and Dietetics, instead of getting caught up in intricate details of studies.
Why should you avoid discussing intricate details of studies when promoting veganism?
Getting bogged down in details takes you off-message. It’s better to rely on expert testimony from authoritative sources, which can be more persuasive and accessible to the listener.
What can you say to segue the conversation on vegan diets back to animal ethics?
—“Since we can thrive on a plant-based diet, what ethical justification remains for continuing to support industries that harm animals?”
“If someone said they couldn’t go vegan because it’s inconvenient, would that really justify causing unnecessary suffering?””
—Are we talking about nutrition because we truly think vegan diets are deficient, or because it’s an easy way to avoid the ethical issue of animal suffering?”
Why? This keeps the focus on ethics instead of letting them use this argument as a distraction.
In discussing vegan diets, what questions could you ask to call on the trust people place in professionals and health institutions?
—“Harvard, the Mayo Clinic, Cleveland Clinic, and Kaiser Permanente all say a well-planned vegan diet is healthy and helps prevent disease. Do you think they would endorse it if it were dangerous?”
—”Kaiser Permanente advises its doctors to recommend plant-based diets, and the Cleveland Clinic said they have no disadvantages. Why would they do that if vegan diets were unhealthy?”
Why? This shifts the conversation away from opinion and toward expert consensus.
When discussing vegan diets, what can you say to challenge someone’s assumption that animal products are necessary?
—“Can you name one essential nutrient that we can only get from animal products? Because no health organization has been able to.”
—“The USDA, which heavily supports animal agriculture, still acknowledges that a vegan diet is healthy. If there were a required nutrient missing, wouldn’t they say so?”
Why? This forces them to rethink their reliance on animal products for nutrients.
In discussing vegan diets, how do I address the “some vegans are unhealthy” argument?
People love to bring up anecdotal evidence of unhealthy vegans. Counter it by showing that any diet can be unhealthy if done wrong.
—”If someone eats too much junk food, isn’t that a nutrition problem and not a vegan problem?”
—”There are unhealthy vegans just like there are unhealthy meat-eaters, but would you say an omnivorous diet is unhealthy because some people don’t pay attention to nutrition?”
Why? This shuts down anecdotal evidence and brings the focus back to science.
In discussing vegan diets, how can I show that good results can come quickly for some people?
Switching to a plant-based diet yields rapid improvements in health markers for some.
“In the PlantPure Nation Initiative, people who went plant-based for just 10 days saw significant drops in cholesterol, blood pressure, and blood sugar. What do you think would happen if they stayed vegan longer?”
Why? This makes it real and immediate rather than just a long-term theory.
