(for background and reasoning for going vegan plus vlogs, useful vegan resources and recipes go here)

 

Research links on health, environment and other topics surrounding veganism, some topics with other opinions.

(Note regarding links to Mic the Vegan: he always posts links to research below his videos)

WHAT CHANGES OCCUR WHEN YOU GO (HEALTHY) VEGAN

https://www.youtube.com/watch?v=yKp8-X1zZqo

 

position of the Academy of Nutrition and Dietetics on vegan nutrition

“ABSTRACT
It is the position of the Academy of Nutrition and Dietetics that appropriately planned
vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide
health benefits for the prevention and treatment of certain diseases. These diets are
appropriate for all stages of the life cycle, including pregnancy, lactation, infancy,
childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more
environmentally sustainable than diets rich in animal products because they use fewer
natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic
heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low
intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy
products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of
vegetarian and vegan diets that produce lower total and low-density lipoprotein
cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified
foods or supplements.
J Acad Nutr Diet. 2016;116:1970-19″

https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx

reasons for high levels of some diseases in vegans / vegetarians:

https://www.youtube.com/watch?v=tP_LIY8cjf4

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LOW CARB

Keto for “long-term”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

plant vs keto diets

at  2:11:16 an Ecuador population, their diet and longevity. No IGF1

https://www.youtube.com/watch?v=yrCaG2gT2Vg

 

Against

https://www.news-medical.net/health/Ketogenic-Diet-Side-Effects.aspx

https://www.youtube.com/watch?v=bU2ByJ-zxfg

https://www.youtube.com/watch?v=tex9BesRb38

 

Keto – arguments FOR

https://www.youtube.com/watch?v=Dan8qtgQRi8

Myth of meat, WHO promotes meat in 1900 ca. (approx 11:30) flawed in places?

https://www.youtube.com/watch?v=2wG3b3ql34A

Low-Carb, Animal-Based Diets Associated with Early Death

Seidelmann SB, Claggett B, Cheng S, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet. Published online August 16, 2018.

Young, Healthy People Still at Risk of Death from Heart Disease and Cholesterol

Abdullah SM, Defina LF, Leonard D, et al. Long-term association of low-density lipoprotein cholesterol with cardiovascular mortality in individuals at low 10-year risk of atherosclerotic cardiovascular disease: Results from the Cooper Center Longitudinal Study. Circulation. Published online August 16, 2018.

Ketogenic Diets Impair Exercise Performance

Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness. Published online April 4, 2018.

Mediterranean vs low fat study – data misleading. Comment by Dr. Ormish at 1:31:22

Original study: https://www.nejm.org/doi/pdf/10.1056/NEJMoa1200303

 

Fat loss and appetite-control on a vegan diet

 

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HEART

Lifestyle Modifications Effective for Heart Failure Treatment and Prevention

Lifestyle modifications, including diet changes, help treat and prevent heart failure, according to a new report published in the Journal of the American College of Cardiology. Several researchers analyzed how lifestyle, such as weight management and nutrition, influences heart failure risk. Poor diet, minimal exercise, and stress all contribute to increased risk for heart failure, while more exercise, stress management, and plant-based eating proved most effective for reduced risk for heart failure. Clinicians should incorporate nutrition and exercise education into clinical practice to prevent and treat heart failure.

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FISH OIL  VS ALGAE OIL OMEGA 3

Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. Published online July 18, 2018.

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ANIMAL AGRICULTURE

Guardian

https://www.theguardian.com/environment/2018/may/31/avoiding-meat-and-dairy-is-single-biggest-way-to-reduce-your-impact-on-earth

Independent

https://www.independent.co.uk/environment/meat-dairy-industry-greenhouse-gas-emissions-fossil-fuels-oil-pollution-iatp-grain-a8451871.html

CO2

http://www.pnas.org/content/113/15/4146.full

Grazing Mimicry – Holistic Management

debunks

https://www.theguardian.com/environment/georgemonbiot/2014/aug/04/eat-more-meat-and-save-the-world-the-latest-implausible-farming-miracle

http://www.slate.com/articles/life/food/2013/04/allan_savory_s_ted_talk_is_wrong_and_the_benefits_of_holistic_grazing_have.html

http://www.thewildlifenews.com/2013/03/18/alan-savory-gives-a-popular-and-very-misleading-ted-talk/

Agriculture, Use Of Land

41%+ in US used for animal agriculture

from

https://www.bloomberg.com/graphics/2018-us-land-use/

cowspiracy links

http://www.cowspiracy.com/facts/

WHAT THE HEATH

debunk

https://www.youtube.com/watch?v=Dan8qtgQRi8

debunk of debunker

2nd debunk

https://www.youtube.com/watch?v=M7b4kBTuHF0 (see links on page to traced fat)

eggs unsure

http://www.mdpi.com/2072-6643/10/4/426

after the huge debate

eggs, not too many or none

https://www.hsph.harvard.edu/nutritionsource/eggs/

LONG-TERM DEFICIENCES IN VEGANISM?

https://articles.mercola.com/sites/articles/archive/2015/08/03/vegetarian-vegan-nutrient-deficiencies.aspx

soyboy debunk

https://www.youtube.com/watch?v=C8dfiDeJeDU

Low calorie low protein

https://www.ncbi.nlm.nih.gov/pubmed/17518696

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HISTORICAL VEGANS / NON-VEGAN POPULATIONS

adventists

www.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC4191896%2Fpdf%2Fnihms632677.pdf&v=oMuxgAbHgJA&event=video_description

Okinawans

https://www.ncbi.nlm.nih.gov/pubmed/17986602

orig

https://www.researchgate.net/publication/5859391_Caloric_Restriction_the_Traditional_Okinawan_Diet_and_Healthy_Aging_The_Diet_of_the_World%27s_Longest-Lived_People_and_Its_Potential_Impact_on_Morbidity_and_Life_Span

https://www.ncbi.nlm.nih.gov/pubmed/19533867

see vid with tables

https://www.youtube.com/watch?v=vQyQS3d86BA

Eskimos Inuits

Masai Inuits

https://nutritionstudies.org/masai-and-inuit-high-protein-diets-a-closer-look/

following from mic

https://www.researchgate.net/…/10943329_Low_incidence… https://www.ahajournals.org/…/10.1161/atv91.12.12.1450169 https://academic.oup.com/…/article…/27/9/916/4911797… https://www.thelancet.com/…/PIIS0140-6736(13)60598-X.pdf https://www.ncbi.nlm.nih.gov/pubmed/8871682 https://www.westonaprice.org/…/dem-bones-do-high…/ https://books.google.de/books?id=mWkYGpmzQXMC&pg=PA153… https://www.ncbi.nlm.nih.gov/pubmed/18457208

—————————————————————————————

BLOOD TYPES DEBUNK

current studies

https://academic.oup.com/ajcn/article/89/5/1627S/4596952

Herbivores eating meat

http://texascryptidhunter.blogspot.de/2010/03/do-wild-gorillas-eat-meat.html

101 yr old vegan

https://www.youtube.com/watch?v=FX58PyQwrcI

D3

https://www.youtube.com/watch?v=pL7_3tahYQw&feature=youtu.be

http://www.vitamindelta.de/

Evolution

Mylink

PLANT-BASED NUTRITION INFOS

Eggs And Industry

https://nutritionfacts.org/video/egg-industry-response-to-choline-and-tmao/

https://www.youtube.com/watch?v=YT3fDDY3Jwc

depression

common questions to vegans

recommended dose of omega 3 components

http://www.vitalstoff-lexikon.de/index.php?PHPSESSID=engr7l1ffk2rgpae7ev883iqv1&activeMenuNr=6&menuSet=1&maincatid=172&subcatid=540&mode=showarticle&artid=1358&arttitle=Sicherheitsbewertung&

 

vegan childbirth

https://www.youtube.com/watch?v=K0bxV8FPdsQ

vegan pets

https://www.youtube.com/watch?v=Kpa4w5l66Hg

all nutrients can be met with vegan diet

https://www.vrg.org/nutrition/2003_ADA_position_paper.pdf :

This position paper reviews the current scientific data related

to key nutrients for vegetarians, including protein, iron, zinc,

calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3

fatty acids, and iodine. A vegetarian, including vegan, diet can

meet current recommendations for all of these nutrients

iron argument

https://www.youtube.com/watch?v=RRNAmVaZrFc around 7:10

—————————————————————————-

DIABETES

http://care.diabetesjournals.org/content/41/8/1732

“diabetes cannot be reversed” industry-funded pro ketogenic?

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

points to reducing sat fats and upping WFPB

http://care.diabetesjournals.org/content/25/3/620

Plant-Based Diets Improve Quality of Life in Type 2 Diabetes Patients

A plant-based diet improves psychological well-being in type 2 diabetes patients, according to a review published in BMJ Open Diabetes Research & Care. Researchers reviewed 11 controlled trials on dietary interventions for type 2 diabetes and found that plant-based diets improved well-being overall when compared to dietary interventions from various diabetes associations. Participants reported less pain and saw improvements in depression, weight, quality of life, cholesterol and HbA1c levels, and other health outcomes. Adherence was higher among the plant-based intervention groups, which also suggested higher acceptability, compared with control groups, demonstrating the potential effectiveness of plant-based diets as a clinical intervention for type 2 diabetes.

Toumpanakis A, Turnbull T, Alba-Barba I. BMJ Open Diab Res Care. 2018;6:e000534.

other diabetes and dairy, meat diabetes 1 manage and 2 blindness reversal CHECK COMMENTS FROM diabetics!!!

https://www.youtube.com/watch?v=gIcSPwsNUyE

Große Zuckerlüge Arte

wie viel Zucker ist ungefährlich? “individuell bedingt”, aber tierischer Fett?? 18:50

36:16 15% Diabetiker sind shlank

https://www.youtube.com/watch?v=8N5M8mZF388

Fats And Diabetes

skinny omnivores and vegans study – better vegan results 3:45

https://www.youtube.com/watch?v=VAweyqtb7D8

McGregor

https://www.youtube.com/watch?v=VAweyqtb7D8

Mic

https://www.youtube.com/watch?v=gIcSPwsNUyE

Simply Raw Reversing Diabetes in 30 Days

https://www.youtube.com/watch?v=2pjkC71exKU

——————————————————————-

GMOs, Glyphosate & Gut Health is inflammation the cause of most diseases?

1:23 mins approx vincristine

https://www.youtube.com/watch?v=jWgnkgYtqnw

Low carb, complete protein, (6:30) detox, serotine in gut goes to brain (8:36) myths

https://www.youtube.com/watch?v=ZmImQGe7lI8

Teeth

https://www.youtube.com/watch?v=xdJ0RTOUI98&feature=push-fr&attr_tag=_rBSW20xglZxY0Py-6

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Cancer

Healthful (note: “more plant foods and fewer animal products”) Diet Improves Cancer Survival in Colorectal Cancer Patients

A healthful diet increases cancer survival among those with colorectal cancer, according to a study published in the Journal of Clinical Oncology. Researchers compared dietary quality for several dietary approaches, including American Cancer Society guidelines and the DASH diet, with cancer mortality for 2,801 participants before and after cancer diagnoses. More healthful diets received higher scores. Results showed increased survival rates for those who ate more plant foods and fewer animal products. The authors suggest that dietary interventions effectively reduce cancer mortality despite a poor diet before diagnosis.

Guinter MA, McCullough ML, Gapstur SM, Campbell PT. Associations of pre- and postdiagnosis diet quality with risk of mortality among men and women with colorectal cancer. J Clin Oncol. Published online October 19, 2018.

—————————————–

contamination of milk

http://nealhendrickson.com/mcdougall/030500pudairyanddisease.htm

after the huge debate

———————————————

PROBIOTICS

—————

– Links and Sources – https://www.patreon.com/micthevegan https://www.facebook.com/micthevegan https://www.instagram.com/micthevegan – @micthevegan ZDogg Video: https://www.youtube.com/watch?v=skIGC… Facebook Version: https://www.facebook.com/ZDoggMD/vide… Garth Davis Response Video: https://www.youtube.com/watch?v=M7b4k… Example of Peer Reviewed Diabetes Research by Neal Barnard: http://ajcn.nutrition.org/content/89/… A few studies on Fat in the Muscle Cell and Insulin Resistance: https://www.ncbi.nlm.nih.gov/pmc/arti… https://www.ncbi.nlm.nih.gov/pmc/arti… http://diabetes.diabetesjournals.org/… Walter Kempner’s Rice Diet: http://www.retinalphysician.com/issue… Table sugar quote: http://www.sciencedirect.com/science/… Vegan Diabetes Rates:- https://www.ncbi.nlm.nih.gov/pmc/arti… Overfeeding and Carb Storage / Carbs Only 3-10% of Fat Stored: http://ajcn.nutrition.org/content/74/… More Reading on Difficulty of Storing Carbs as Fat: http://ajcn.nutrition.org/content/74/… Inuit Life Expectancy: Okinawan Diet Breakdown and Longevity: http://www.okicent.org/docs/anyas_cr_… Adventist Vegetarians Longest Living Formally Described Population: https://www.ncbi.nlm.nih.gov/pubmed/1… http://www.statcan.gc.ca/pub/82-003-x… Low Carb Increased Mortality Study: https://www.ncbi.nlm.nih.gov/pubmed/2… Study on 350,000 Men – Higher Cholesterol higher coronary disease: http://jamanetwork.com/journals/jama/… Chart Source: http://www.pcrm.org/sites/default/fil…

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FRUITARIANISM ISSUES

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PSYCHOLOGY AND VEGANISM CARNISM

https://www.youtube.com/watch?v=xTesJYIbE-g

TED

https://www.youtube.com/watch?v=o0VrZPBskpg

Denial

https://www.youtube.com/watch?v=xDDuOWQyXgM

Atkins had a history of heart disaease

https://en.wikipedia.org/wiki/Robert_Atkins_%28nutritionist%29

—————————————————-

Dr. Robert Lustig – claims

https://www.youtube.com/watch?v=moQZd1-BC0Y&t=630s

debunked

https://robertlustigsugarbittertruthinfo.wordpress.com/tag/debunked/

———————————–

COMEDY

https://www.youtube.com/watch?v=k52FwH3omJg

——————————————————-

vegan philanthropist

Explanation of most things – gary yourofsky

———————————————————————————-

Australia heart stats

https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia/fruit-and-vegetable-consumption-statistics

Propaganda der Industrie

https://www.provegan.info/de/infothek/aktuelles/veganismus-und-das-problem-mit-wahrheit-und-luege/

BBC corruption

https://www.youtube.com/watch?v=wnS8VsuchYY

http://wholistnutrition.com/bbc-campaign

RECIPES

http://www.rohkost-rezepte.com/08_hauptgerichte/pastinakenpuffer.php

(for research and debate links on health, environment etc. go here)

Why Plant-Based Nutrition?

(or go straight to links below)

My background: BSc in Ecology, MSc in Human ecology, worked in nature conservation, musician, life-coach, vegan for 7 years.

It has never been more urgent to face the destructive practices of humanity and choose either a future of extinctions, conflicts and mass suffering or a future of wisdom, healing and fulfilling the positive human potential, There are many ways of creating a more just, healthy, safe, compassionate, peaceful and environmentally sustainable society. However, not all actions are equally effective. Doing an almost a complete plant-based nutrition or reducing animal input to very low levels would contribute massively to the positive world scenario which most people really want. Animal agriculture in it’s present form and the typical western diet are an ecological, health and moral disaster. See links below for reasons.

According to increasing scientific peer-reviewed evidence including studies on long-lived populations and disease reversal, there is no advantage to consuming animal products over plant-based except in areas where there is no choice logistically. Plant-based diet, if done in a balanced way, appears to be the wisest choice, when considering health, morality and sustainability together. Probably on health grounds alone.

If you are open to the ideas above and want to find out more information or try the plant-based nutrition (personal experience is best!) I have provided some links below. Most importantly you should be aware that vitamins B12 and D3 (at high latitudes because of lack of sun comparatively) are needed as a supplement – easily done and non-vegans can often also show deficiencies. See link below. In fact non-vegans consume supplements added to foods like milk or frequently buy them anyway. Getting a balanced vegan diet is pretty simple once it becomes habit! Enjoy the new knowledge and social activities!

One way to get started is to go to vegan events with cooking etc.

(A note about getting to the truth

Because there are a lot of conflicting infos out there it can be difficult to be objective. Especially with diet. However, peer-reviewed research, although not free from abuse, is probably the nearest we can get to it within science at least. The environmental and dietary scientific evidence is on balance very convincing. There is a lot of disinformation that is often propagated by interests of the powerful meat and dairy industries, including through health authorities (Germany, too!) and individuals who are in denial of the rigorous evidence who use non-scientific arguments. Don’t believe everything you read/hear/see including here and please consider that not all bias is equal in amounts, or levels of harm that it causes, or funding! Also badly informed doctors, wishful thinking, and defensiveness play a role in our decisions and what we choose to believe or not. I have included a few debunking links to media as examples.)

 

LINKS

HEALTH / TIPS / BLOG

https://nutritionfacts.org/

A wealth of information from Dr. Greger including recipes

 

Physician’s Committee for Responsible Medicine

http://www.pcrm.org

 

VLOG – Mic the Vegan

https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

a large amount of information, very science-based on all the regular myths to do with nutrition, including evolution of the human species!

 

 

 

Vitamin D3

http://www.naturarzt-ganzheitlich.de/VITAMIN-D.html  (German)

https://www.youtube.com/watch?v=pL7_3tahYQw&feature=youtu.be (German)

http://www.vitamindelta.de/   (German)

 

FILMS

COWSPIRACY – about the wide-ranging environmental destruction due to animal agriculture and the corruption, mistruths in industry and some environmental organisations at the time (the claim of 51% Greenhouse gases was not peer-reviewed – UN says 18% which is more than transport)

http://www.cowspiracy.com/facts/

KNIVES OVER FORKS – health, healing on PBD and industry (haven’t seen it but heard some positive critique)

WHAT THE HEALTH: should be on Netflix. Similar to Knives over Forks.

http://www.whatthehealthfilm.com/facts

 

Many have tried to debunk What the Health. e.g.

Debunk 1:

https://www.vegan.com/posts/vegan-dietitian-review-what-the-health/

Debunk of Debunk 1:

https://www.youtube.com/watch?v=c3xcrw09lik

Debunk 2.

https://www.youtube.com/watch?v=skIGCoopR-g

Debunk of Debunk 2:

 

 

EARTHLINGS – What is being done to animals for food

DOMINION – (to be released in a few months?) as above plus evidence using drones and also how many animals in the entertainment industry are treated – kept secret before.

GAME-CHANGERS – (to be released) “ The Game Changers will introduce the world to elite athletes, special ops soldiers, visionary scientists, cultural icons and everyday heroes. Each on a mission to create a seismic shift in the way we eat and live.”

Especially aimed at men, it breaks through the macho meat-eating man myths, including errection tests!

 

BOOKS

Becoming Vegan – by Brenda Davis (for beginners)

The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy .- by Neal D. Bernard MD

Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs – by Neal D. Bernard MD

Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory – by Neal D. Bernard MD

The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health – by Colin Campbell et.al.

 

EASY VEGAN MEALS

https://www.youtube.com/watch?v=In4vTeL2Y5A

I often eat:

Breakfast: porridge with banana and apple and turmeric

Lunch: red-lentil Dal with madras, soup stock (veg. / palm oil free) with different veg. e.g. Chinese Leaves and brown rice / millet

Evening: Large salad with potatoes, tomatoes, rocket, radicio, carrots, cucumber and olive-oil and lemon-juice dressing

 

VEGAN GROUPS IN MUNICH

(I organize events myself – inform me if you wish to be invited!)

https://www.facebook.com/groups/459413224176443

http://www.vegan-kochen.tumblr.com/

https://www.facebook.com/Vegan-Brunch-M%C3%BCnchen-1613094912279925/