These Scholarly Articles Are A Life Saver For Anyone Who Is Shifting To Vegan Living.
Updated: Oct 2, 2022
Every time I write an article, the first thing that comes to mind is I have to make it better than yesterday. In contrast, when I examine and write about a broad category like sustainable living, I find the internet swamped with highly opinionated articles that brainwash you to adopt vegan living. Nobody has the right to manipulate or impose them on you for a bogus magnanimity. It is especially pivotal to carefully scrutinize the options when they affect your brain and body, synonymous with your life. Vegan living may be healthy, compromising, or ethical, but to decide things based solely on the millennial trend is not digestible in the long run. As Gen-Z devotes more and more time to plant-based diets, we need to sit comfortably and pull our chairs to research everything. I know it must be strenuous to start, and the first question is what to read and what not? Not everybody cares about acknowledging the facts and putting them in unbiased opinion to you so that only you can decide. Hence, we bought you some of our favourite picks in scholarly articles from our e-library, which can clarify the ongoing lifestyle trend.
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1. Intake and adequacy of the vegan diet. A systematic review of the evidence.
Authors.
Dimitra Rafailia, Bakaloudia Afton Halloran bc, Holly L.Rippinb Artemis, ChristinaOikonomidoua, Theodoros I.Dardavesisa, Julianne Williams b, Kremlin Wickrama Singh, Joao Bredab, and MichailChourdakis.
Why Read This?
To evaluate the macro and micronutrient effects on your body through a vegan lifestyle. While vegan living formulates itself on an animal-free diet, it is crucial to fill the gaps of deficiencies. Hence, providing complete nutrition to your body is necessary. This article helps you to give brief insights on the adequacy of vegan diet nutrition compared to the WHO recommendations.
Observations & Findings.
When comparing vegan diets with all other diets, vegan diets have a lower protein intake.
Veganism links itself with a low intake of vitamins B2, Niacin (B3), B12, D, iodine, zinc, calcium, potassium, and selenium.
Vegan living people tend to consume fewer vitamin B12 (0.24–0.49 *g, whereas recommendations are 2.4 *g) and calcium (750 mg/d) than the recommended amount.
There was no significant difference in fat consumption among vegans.
Vegan diets do not lead to deficiencies of vitamins A, B1, *6, C, E, iron, phosphorus, magnesium, copper, and folate and have a low glycemic index.
2. Vitamin B12 among Vegetarians: Status, Assessment, and Supplementation.
Authors.
Gianluca Rizzo, Antonio Simone Laganà , Agnese Maria Chiara Rapisarda, Gioacchina Maria Grazia La Ferrera, Massimo Buscema, Paola Rossetti, Angela Nigro, Vincenzo Muscia, Gaetano Valenti, Fabrizio Sapia, Giuseppe Sarpietro, Micol Zigarelli, and Salvatore Giovanni Vitale.
Why Read This?
Vitamin B12 is essential for cell replication and fatty acid metabolism. With the growing influence of vegan living and the plant-based diet in Western countries, its deficiency is at peak. With this article, you get the status of vitamin B12 among vegetarians and the appropriate sources of intake that can help you prevent it.
Observations & Findings.
A vegetarian has a lower body mass index (BMI), serum cholesterol, serum sugar, and blood pressure than a non-vegetarian, with ischemic heart disease has a lower mortality rate.
While some seaweed, mushrooms, and fermented foods may be sources of Cbl, the amount of data is still insufficient, and production is too heterogeneous.
Fortified toothpaste might be an acceptable alternative to fortifying flour, preventing possible vitamin loss during cooking.
There is a possibility that vitamin B12 deficiency might correlate with oxidative stress markers such as plasma glutathione and malondialdehyde. And this might cause neurophysiological disruptions.
3. Cardiometabolic risk factors in vegans; A meta-analysis of observational studies.
Authors.
Jocelyne R. Benatar.
Why Read This?
You might have been familiar that vegan living diet plans are associated with lower cardiovascular risks. The article is a comparison study and evaluates the effects of a plant-based diet on omnivores one. Currently, a healthy lifestyle connects itself with the consumption of vegetables, fruit, whole grains, seafood, legumes, and nuts. Even the Mediterranean diet, which includes a higher intake of fruits and low dairy, is related to the same benefits. Heart disease risk factors include obesity, low HDL cholesterol, high triglycerides, high blood pressure, and insulin resistance. Atherosclerosis-related cardiovascular disease and diabetes mellitus draw a connection between these risk factors.
Observations & Findings.
The difference in BMI between vegans and controls in Asia was not significant (-0.20 (95% CI-1.21 to 0.82, p = 0.70) kg/m2, p = 0.92), but for non-Asian studies, the difference was -1.92 kg/m2 (95% CI -2.52 to -1.32, p * 0.0001).).
Vegans measured 76.2cm in waist circumference, while omnivores measured 77.5cm. In Asian studies, there was no difference between vegans and omnivores in waist circumference. The waist circumference of vegans was -4.93 cm [-7.70 to -2.16] compact than controls in non-Asian studies, p = 0.0005.
Geographically in some countries, vegan living favours the cardio-metabolic profile.
4. More Than Just A Diet: An Inquiry Into Veganism.
Author.
Sarah E. Mann.
Why Read This?
As I previously described that there are numerous opinionated articles on the web. There is no clarity on the actual response of vegan living to our body and mind. This scholarly article intends to provide the reality of the vegan diet encompassing nutrition and ethical beliefs through studying scientific and popular studies. Also, for beginners or non-vegans, it provides a deep clear understanding of the diet.
Observations & Findings.
The number of whole foods and increased consumption of fruits and vegetables in a well-rounded vegan diet indicates that it is healthy.
A variety of conditions, including obesity, diabetes, cardiovascular disease, and cancer, can be prevented by reducing cholesterol, lipid levels, blood pressure, weight, and blood sugar levels.
Without a well-balanced and varied diet, there can be health concerns, including nutrient deficiencies. It is crucial to take supplements for calcium, vitamin D, iron, and especially vitamin B-12.
Since the interviewees for this article research have chosen to follow a vegan diet for numerous reasons and approach their diet and lifestyle in contrast, a comprehensive, but diverse collection of information was obtained for this research paper.
There were some similarities, however. About half of the vegans are at risk of vitamin D deficiency because most aren't taking vitamin D supplements or multivitamins.
When the scientific literature is compared with the interview results, it is visible that most vegans include physical training in their daily routines, implying that the vegan lifestyle is more than just nutritional.
Additionally, there is a significant difference between the information obtained during the interviews and the information found in popular literature regarding vegan living and its diet.
5. Health effects of vegan diets.
Author.
Winston J Craig.
Why Read This?
Vegetarianism supports a healthy lifestyle, and it is a rich source of essential nutrients as well. It provides fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals and fat content that is more unsaturated. A vegan diet is associated with less cholesterol and saturated fat, hence is healthy. This article reveals all the benefits of a vegan diet on our minds and brain. Also, the nutritional deficiencies it leads to are correctly displayed here.
Observations & Findings.
Compared to meat-eaters, vegetarians have lower serum cholesterol and blood pressure, as well as a lower risk of cardiovascular disease.
Deficiencies in calcium and vitamin D can result in lower BMD and an increased risk of bone fractures.
It is recommended to regularly consume calcium- and vitamin D-fortified foods when available.
More research is needed on the link between vegan diets and cancer, diabetes, and osteoporosis.
Vegans must use vitamin B-12-fortified foods or supplements since vitamin B-12 deficiency can be a problem.
It is important to regularly consume foods containing ALA, DHA-fortified foods, or DHA supplements if you are a vegan.
It is generally true that vegetarians have adequate iron intake and are not more prone to anaemia.
When shifting to vegan living, one must pick their food carefully to avoid nutritional problems.
6. Understanding Veganism: Impacts and Implications for Marketing.
Author.
Why Read It?
It is crucial to understand the market of vegan products as it ensures the quality of the particular item. Also, it gives you the idea of common marketing tricks that won't dope you. You will be able to choose the right, and as a consumer, you must understand the basics before relying upon any product. It attributes to the positive side of adopting vegan living for ethics and the environment, furthermore.
7. The Impact of Plant-Based Non-Dairy Alternative Milk on the Dairy Industry.
Author.
Why Read This?
Unlike bovine milk, plant-based milk is consumed prevalently. According to a report, the plant-based milk industry counts for a 10% share of the entire milk industry. You can also read my previous articles on consuming plant-based milk and their market. This article covers the claims of whether the alternative milk is better than natural cow milk. Also, it gives you complete insights into the consumption of this white gold.
Observations & Findings.
Natural milk contains numerous bioactive proteins and constituents. These are absent in plant-based milk.
The bioactive peptides, responsible for various physiological functions in the human body, such as gastrointestinal, cardiovascular, endocrine, immune, and nervous systems, are released after digestion, hydrolysis, and fermentation of milk proteins.
Dairy milk has its own benefits, including MCT in goat milk and amino acids in cow milk.
Conclusion.
Vegan living can have numerous benefits and are ethically correct but imagine; what if there are only plants and we totally rely on them. What possible circumstances can you think about it? Do you feel exaggerated vegan diets are the key? Well, I am definitely not answering them. I have always provoked you to decide the best on your own. I hope this article intends to provide you with all the necessary information that solves your doubts piled up in your head. Let me know in the comments; what is your take and why?
I bid you bye for this time and come another time with your interesting question.
Take Care Adorables!