🌿 Vegan Diets – Pros & Cons, Facts vs Myths – by Dr Sam Robbins

Hi, it’s Dr Sam Robbins, Over the past few months, I’ve gotten lots
of questions about a vegetarian or vegan diet. Are they healthier than meat eaters (carnivores)? Are they lacking in nutrients, since they
don’t eat animal products? What are the benefits? What are typical mistakes? How does it affect exercise performance, muscle
size and strength? Does it prevent illnesses and diseases such
as high cholesterol, blood sugar, blood pressure, cancer, heart disease, diabetes, etc. Is it easier to lose weight on it or will
I get fat? Will I live longer? Etc. These are all great questions and today I’m
going to give you a quick overview and summary about all of this. Difference Between Vegetarian & Vegan Before I start, I want to first give some
clarity to the difference between a vegetarian vs a vegan. A vegetarian excludes meat, poultry, and seafood
from their diet. Some vegetarians also exclude dairy, some
don’t, and some may consume eggs. Likewise, vegans also avoid meat, poultry,
and seafood, but they also take it a step further by eliminating all animal products
from their diet. This includes any type of animal milk and
eggs. Vegans avoid foods produced using animals
or animal products in any way, including honey. Many vegans also avoid household products,
clothing, or other items made from animal products or tested on animals. However, since we’re discussing “diet”
today, the main difference will be that a Vegan will also NOT eat any dairy or eggs. So, let me quickly answer the earlier mentioned
questions: Are they healthier than meat eaters (carnivores)? I have lots of vegetarian and vegan friends
and associates. So, I’ve seen all the different versions
of “health” in this eating category. One of my friends is a really smart guy, he’s
a vegetarian, does yoga and teaches meditation daily. However, he is NOT “healthy” in my opinion
because he’s overweight, has high cholesterol and blood pressure. Why?… Because when we go out to eat, he’ll order
fried Mozzarella sticks, French Fries and a vegetarian burger with lots of Ketchup and
dressing. Just because he’s not eating meat, does
NOT mean that he is having a healthy diet. First, as you may already know – I don’t
approve of dairy. Of course, I don’t think fried foods and
sauces are healthy. Technically, a bag of potato chips can be
part of a vegetarian/vegan diet. But, this is NOT a healthy food choice. The point is that, no matter what type of
diet you are on – you have to prepare foods in a healthy way. However, assuming one does do this, a diet
that’s primarily plant based, is without a doubt, extremely healthy and one that I
suggest everyone try. In fact, over the years I’ve put dozens
of my clients and patients, who were very sick or ill or had a disease or even cancer,
on a plant based, vegan diet and every single person was healthier because of it. HOWEVER, some of them couldn’t sustain it
long-term for over a year and we had to make changes and adjustments, and I’ll tell you
why and how in a minute. Are they lacking in nutrients, since they
don’t eat animal products? Assuming their diet is well balanced, the
only thing they will be lacking over time are some B vitamins and more specifically,
B12. This is an easy fix. You can take a sublingual B12 or I suggest
B12 shot and sometimes, a full B-Complex shot. However, some are lacking in essential fatty
acids, especially Omega 3’s, iron, calcium, iodine or zinc.1 Again, all of this can be
fixed with better food choices or the addition of supplements. Some are also lacking in complete proteins,
all the essential amino acids. And I’ll tell you how you can fix this in
a minute. What are the benefits? Assuming the vegan diet is done right, it’s
well balanced, no fried foods and so forth, there are LOTS of benefits:
Weight Loss Vegans tend to be thinner than non-vegans.2 The interesting part is that a vegan diet
can cause weight loss faster than a calorie restricted diet. And the reason is because the diet is high
in fiber and bulk, so you can eat a lot of food, get full and it’ll still be less calories.3
Lower Blood Sugar vegans tend to have lower blood sugar levels,
higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes.4,5 Cancer Protection
Vegans generally eat considerably more legumes, fruit and vegetables than non-vegans. This may explain why a recent review of 96
studies found that vegans may benefit from a 15% lower risk of developing or dying from
cancer.7 There’s a lot more evidence about cancer
protection and prevention, that I could keep going. Suffice to say, a plant based vegan diet is
very beneficial at reducing your risk for many cancers. Lower Risk Of Heart Disease
Obviously, eating fresh fruits, vegetables, legumes and fiber is linked to better health
and also a lower risk of heart disease. Studies comparing vegans to the general population
report that vegans may benefit from up to a 75% lower risk of developing high blood
pressure.7 Vegans may also have up to a 42% lower risk
of dying from heart disease.7 … anyway, these are just some of big benefits. There are also other benefits such as reduced
inflammation, better skin, less pain, better digestion and colon health. What are typical mistakes? Sadly, I’ve seen a lot of mistakes by “newbie”
vegans or people who haven’t done the research yet. Eating unhealthy, fried and processed foods. Lacking in Omega 3 fats and vitamins and minerals
like B12, Iron, Calcium, iodine and zinc. Not drinking enough water. Since Vegans have more fiber, they also require
more water. Not eating enough protein and essential amino
acids, which I’ll get to in a minute. Not taking getting regular blood and hormone
tests. For some people, a vegan diet lowers lots
of youthful hormones such as testosterone in men, estrogen in women, growth hormone
and thyroid – just to name a few. How does it affect exercise performance, muscle
size and strength? This is a big question I’ve received from
those that exercise regularly. The truth is, this one is hit or miss. SOME people do better on a vegan diet. Some, do worse. Genetics, age and proper planning has a lot
to do with it. As I stated earlier, I’ve had male athletes
on a very well designed vegan diets and after a few months, their performance drops. Less muscle and strength. And when taking a hormone test, you can clearly
see why – lowered testosterone levels. However, when I’ve modified it with a “hybrid”
Vegan diet, their performance goes right back to before and in fact, it gets better. Of course, this took a lot of experimenting
for me to figure out the right solution and changes that needed to be made. Some of the changes that were made was that
we did add in some animal protein – a little bit of salmon, pasture raised bison or beef
and whole eggs. THIS was only for those people who were okay
with this change. We also added in vegan protein powders to
increase their total protein in take and in essential amino acids – such as rice and hemp
protein. And if you’d like more about this topic,
I’ve got links below, on customizing your own vegan protein powders, so your diet is
better balanced, and your athletic performance and muscle mass doesn’t decrease. Will I live longer? Studies have shown that people who eat a more
plant based diet, especially Vegans – do live longer and are healthier. However, there’s a LOT that can be said
about this. For example, people who live the longest (over
100 years old), which some researchers refer as the “Blue Zones”, are more plant based
diets. HOWEVER, the are not vegans. The still consume animal proteins such as
beef and fish. But, it’s just at a much lower amount – like
3 oz, 1-2x weekly. Additionally, these people exercise, don’t
eat processed foods, are outside in the sunshine, manage their stress levels by resting and
sleeping better and so forth. Summary All things considered, a plant based vegan
diet is very healthy. For some, they can stick to it all the time. For others, doing so 80-90% of the time with
the occasional consumption of healthy sources of animal protein, is still extremely beneficial
and will for sure reduce your risks for many illnesses. At the very least, I suggest you reduce some
of your animal proteins and substitute more plants and even vegan protein powders. And you can get more details about making
your own customized protein powders by clicking the link below in the description area and
watching my other YouTube videos about this topic. That’s it for today. I hope this video gave you more clarity. Please share it with a friend who may benefit
and if you liked this video, please subscribe. Thanks for listening and have a happy and
healthy day!