Vegans vs. Meat Eaters: What’s The PERFECT DIET For A Longer Life?

Have you ever wondered who lives longer: vegans
or meat-eaters? Get ready because we’re about to answer
the eternal question of what’s the ideal diet for a longer life. 9. Body Mass Index
The body mass index or BMI is a value defined as the body mass divided by the square of
the body height which used to categorize people as either underweight, normal weight, overweight,
or obese. According to the World Health Organization,
the normal BMI range is between 18.5 and 25. A BMI of less than 18.5 is classified as underweight
and may indicate malnutrition, an eating disorder, or other health problems, while a BMI equal
to or greater than 25 is considered overweight and above 30 is considered obese. Over the past few decades, the average body
mass index has been rapidly increasing in developed countries, which explains the rising
rates of cardiovascular diseases and diabetes. So what are the BMI differences between vegans
and meat-eater and what can they tell us about which diet is healthier? One research study published in the Journal
of the Academy of Nutrition and Dietetic collected dietary data from five groups: meat-eaters,
occasional meat-eaters or semi-vegetarians, vegetarians who eat fish, vegetarians who
consume dairy, and vegans. Data was collected from 71,751 men and women,
with an average age of 59. The caloric intake was similar among all dietary
patterns — about 2,000 calories a day. Researchers found that average BMI was lowest
among vegans, while average BMI was highest among the meat-eaters. When looking specifically at obesity, researchers
found that vegans had the lowest percentage of people who were obese — just 9.4 percent
— while meat-eaters had the highest percentage of people who were obese — 33.3 percent. While diet isn’t the only factor in weight,
it’s clear that a vegan diet is associated with a lower BMI. But BMI is not the be all and end all statistic
for health or longevity, so let’s now look at the nutritional differences between vegans
and meat-eaters. 8. Nutritional Deficiencies in Vegans
People who eat a strictly plant-based diet have a higher risk of developing nutritional
deficiencies caused by lack of animal protein in their diet than meat-eaters. The more restrictive the diet, the higher
the risk of nutritional deficiencies, especially when it comes to eight essential nutrients
that you can’t get from plant foods. These include: vitamin B12, vitamin D3, creatine,
carnosine, heme-iron, taurine, and sulfur. These nutritional deficiencies can lead to
a number of health problems, including anemia, lower bone density, impaired thyroid function,
acne, fatigue, and even depression. In fact, one study from the Bristol University
found that vegans and vegetarians are almost twice as likely to suffer from depression
as those who consume a conventional balanced diet. Vegans and vegetarians don’t consume enough
vitamin B12 and omega-6 fatty acids, which has have been linked with an increased risk
of mental health problems. Another potential contributing factor is that
lower intake of seafood is thought to be associated with greater risk of depressive symptoms. But before we go into nutritional deficiencies
of vegans in depth, take a second to subscribe to our channel so you don’t miss any of
our upcoming content! 7. Vitamins B12 and D3
In terms of health risks from eating a vegan diet, most people first think of vitamin B12
deficiency, as vitamin B12 is present in natural form only in animal sources of food, such
as meat, fish, dairy products, and eggs. Vitamin B12 is known as the energy vitamin,
and your body needs it for a number of vital functions, including energy production, blood
formation, DNA synthesis, and reproductive health. One way vegans can prevent Vitamin B12 deficiency
is by either taking supplements or consuming seaweed and fermented soy which contain small
amounts of bioactive B12. However, the effectiveness of eating seaweed
or taking an oral B12 supplement has been questioned by scientists. Vitamin D is a hormone involved in the biochemical
cellular machinery of all cells and tissues in your body and you can get it primarily
from sun exposure and certain foods. Main food sources of vitamin D are meats,
fatty fish, and egg yolks. Even though Vitamin D2 is found in plants,
the D3 found in animal foods is more potent and more efficiently raises blood levels of
bioactive vitamin D. 6. Creatine and carnosine
Next in line is creatine – an amino acid found in animal foods that is important for muscle
energy, proper function of your central nervous system, and brain health. It has been proposed that creatine deficiency
may play a role in multiple sclerosis and other nerve degenerative disorders. Since creatine is not found in any plant foods,
vegans can only get it from supplements. Carnosine is a potent antioxidant composed
of two amino acids and if you’re a vegan or a vegetarian, you will have lower levels of
carnosine in your muscles. This is one of the reasons why many strict
vegans tend to have trouble building muscle. Carnosine itself is not very useful as a supplement
as it is rapidly broken down into its constituent amino acids by certain enzymes. Meat-eaters, however, are at an advantage
because foods that contain beta-alanine, such as meat and fish, are known to efficiently
raise carnosine levels and increase athletic performance. 5. Iron
Iron is found in both plant and animal foods, but the type of iron differs. Heme-iron is found only in meat, primarily
red meat. Non-heme iron is found in plants, but this
type of iron is more poorly absorbed by your body. Moreover, heme-iron helps with the absorption
of non-heme iron from plants, so vegans have an elevated risk of anemia, even though they’re
getting plant-based iron. Iron serves many functions in your body, but
one of the most important is to bind to the hemoglobin molecule and serve as a carrier
of oxygen to your tissues. Without proper oxygenation, your cells quickly
start dying. So anemia is not to be taken lightly. If you have iron deficiency anemia, the best
source of iron is high-quality red meat, preferably grass-fed and organic. 4. Taurine and sulfur
Taurine is another dietary component that appears to play an important role in brain
and heart health, muscle function, bile salt formation, and antioxidant defenses. Taurine is only found in animal foods, but
it’s also available in supplement form. While taurine is not essential in the diet
since small amounts are produced by the body, dietary taurine may play a major role in the
maintenance of taurine levels in the body. And this brings us to sulfur, which is derived
almost exclusively from dietary protein, such as fish and high-quality beef and poultry. Meat and fish are considered ‘complete’
as they contain all the sulfur-containing amino acids you need to produce new protein. When you give up animal protein you significantly
increase your risk of sulfur deficiency and related health problems. All in all, it seems that your body needs
animal-based foods for optimal health. Do you agree or not? We’d like to hear what you think, especially
if you’re a vegan or a vegetarian. Let us know in the comment section below how
you get all your essential nutrients. 3. Heart Disease Risks
A Brazilian study published in January 2007 compared cholesterol and triglyceride levels
in different types of vegetarians and meat-eaters and found that vegans had the lowest total
cholesterol, low-density lipoprotein, the so-called “bad” cholesterol and triglyceride
levels, while meat-eaters had the highest levels. But don’t start gloating just yet, vegans. According to a Chinese study published in
the February 2011 “Journal of Agriculture and Food Chemistry”, vegans and vegetarians
also have some increased risks for heart disease. Risks include lower high-density lipoprotein
levels, or the “good” cholesterol, as well as lower omage-3 fatty acid levels and higher
homocysteine levels, which are all associated with a higher risk of heart disease. Do you think this means it’s a tie between
vegans and meat-eaters when it comes to heart disease risk? Leave your comments down below! 2. Cancer Risk
When it comes to cancer risk, studies in vegans compared to meat-eaters have shown mixed results. Some studies have shown a mildly protective
benefit against cancer in those who follow a vegan diet. A University of North Carolina Asheville article
published in December 2010 suggested a 10 to 12% reduction in cancers in vegans compared
to meat-eaters. Another study funded by the National Cancer
Institute reported that vegans have lower rates of cancer than both meat-eaters and
vegetarians. Vegan women, for example, had 34% lower rates
of female-specific cancers such as breast, cervical, and ovarian cancer, even after controlling
for non-dietary factors such as smoking, alcohol, and a family history of cancer. However, a study published in the “American
Journal of Clinical Nutrition” found that even though vegans and vegetarians have a
lower risk of most cancer compared to meat-eaters, they have a higher risk of colon cancer. In fact, vegans showed a 39% higher incidence
rate of colon cancer than meat eaters. 1. Life Expectancy
So what diet should you follow to live a long and healthy life? Let’s first get some basics out of the way:
It’s a well known fact that people who eat lots of processed red meat have higher disease
rates. According to the International Agency for
Research on Cancer, red meat is classified as “probably carcinogenic” to humans,
with each additional 100g of red meat per day increasing the risk of colorectal, pancreatic,
and prostate cancer by 17%. A Harvard study published in 2012 found that
one serving of red meat a day results in an increased risk of mortality of 13%. So if there’s one thing you’re better
off without in your diet it’s red meat, especially the processed kind such as bacon,
ham, salami, pepperoni, hot dogs, and sausages. If you simply can’t give up meat to save
your life, then choose healthier options such as chicken or turkey breast meat without skin,
lean ground beef, and of course plenty of fish! When it comes to veganism, clinical research
has shown that this type of diet lowers the risk of type 2 diabetes, high blood pressure,
obesity, and most types of cancer. However, eating a plant-based diet seems to
have no effect on mortality and puts you at risk for potentially dangerous nutritional
deficiencies. What should we eat then? The consensus among scientists is that the
ideal diet for a long life should include a high consumption of whole grains, vegetables,
fruits, legumes, nuts, fish and olive oil, moderate consumption of dairy products, moderate
wine consumption, and low consumption of non-fish meat products. Are you a meat-eater or a vegan? What diet do you think is the best for long
life? Leave your comments down below and don’t
forget to subscribe to our channel!

10 thoughts on “Vegans vs. Meat Eaters: What’s The PERFECT DIET For A Longer Life?

  1. pork isn't red meat, red meat is beef and lamb and it's healthy if grown without hormones
    pork contains a lot of toxins because of how the pigs digestive system functions

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