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Devon E. Haiges

Professor Slye

ENG 1201

March 24, 2021

What Are the Health Benefits and Concerns with a Plant-Based Diet?

Regarding the often-debated vegan vs. omnivore diets, health concerns are always at the

forefront of the discussion. While other sensitive topics exist, such as animal cruelty and

environmental degradation, this paper will focus solely on human health and ask the question,

‘What are the health benefits and concerns with a plant-based diet?’ Natural rhetoric often

follows this discussion with substantiated concerns such as, “Why change something we’ve been

doing our whole lives?” or “Don’t our bodies need the nutrients from animals?” These concerns

and many more will be explored thoroughly. Definitions of plant-based and omnivorous diets

within this paper refer to a diet lacking all animal and animal byproducts compared to the typical

western diet including meat, dairy, and eggs. Subjects of study will include a history of the

human diet, athletics and fitness, vitamin and nutrient deficiencies, and long-term disease while

referencing only scientific and unbiased material. Ultimately, the health benefits of a plant-based

diet severely outweigh the associated nutrient-deficiency concerns, as scientific research directly

links meat, dairy, and egg consumption with major long-term health concerns, including cancer

and heart disease.

Hominids have existed on Earth for millions of years, but diets within various societies

have altered throughout history based on numerous factors, such as geographic location, climate,

soil, available wildlife and produce, and industry. There are many unknowns regarding the

human diet history, but through carbon dating and studying modern tribes who live similarly to
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our ancestors, some truths have been uncovered. The earliest hominid diets were primarily

foraging diets, in which our ancestors searched for wild nuts, fruits, and vegetables to survive.

Eventually, they discovered tubers that were rich in carbohydrates and began harvesting and

eating them regularly, which is credited as the driving factor behind the late stages of human

evolution, which contradicts the popular opinion that this occurred when hominids began eating

meat. While numerous anatomical features are believed to be caused by our ancestors eating

meat, studies show that early hominids were only able to secure minor amounts of meat and

largely lived off what the women and children were able to forage. This signifies the first major

shift in human diet. Fast-forward to the Industrialization Age and we are presented with another

major shift, processed foods. For the first time in history, humans transitioned from whole foods

to manipulated ingredients like inapparent salt, refined flour, sugar or corn sweeteners, and trans

fatty acids, proving to be a detriment to modern human health [ CITATION Ung02 \l 1033 ].

A logical assessment of the human physiology aids in the understanding of diet more than

given credit to previously. Firstly, the human intestine is roughly fifteen times the size of their

abdomen which is synonymous with every other herbivore on the planet and gives them time to

soak up valuable nutrients from the plant matter. Carnivore’s intestines are only roughly four

times the length of their abdomens, meant to quickly process meat through the tract and prevent

rotting. The physical movement of the jaw whilst chewing is another signification of diet

specification. Herbivore’s jaws grind side-to-side to chew tough plant matter, while carnivores

such as the alligator and lion have a strict up-and-down motion, meant to chomp and rip meat

from prey. Finally, claws and canine teeth. Nearly every carnivore living on the planet possesses

a fearsome set of claws that aid tremendously while hunting prey. Canine teeth are much more

interesting and ultimately reveal much more than diet specifications. All carnivores have long,
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sharp canine teeth with an obvious purpose, but so do gorillas who primarily eat an herbivorous

diet. This is an evolutionary adaptation meant to incite fear during territory battles and even

rough play time. Thus, for multiple unarguable physiological reasons, humans were originally

designed and thrive best on a strictly plant-based diet [ CITATION Wil18 \l 1033 ]. 

A sensible resource for determining recommended dietary patterns is the World Health

Organization. Composed of doctors, scientists, and nutritional specialists from around the world,

the WHO released an article in late-April of 2020 encapsulating their recommendation for a

healthy diet. This article advocates for increased consumption of vegetables, nuts, fruits, whole

grains, and legumes while severely lowering intake of saturated fats, trans-fats, and ruminant

trans-fats [CITATION Wor20 \l 1033 ]. These fats are prevalent in meat but also exist in some

oils and fried foods, which are considered plant based. This reveals a new dynamic to the

otherwise simple question regarding the health of a plant-based diet. The WHO recommends a

plant-based diet but with stipulations that exclude certain industrially produced elements that

have proven to clog arteries, seemingly leaning towards a recommendation for a whole-foods

plant-based diet. In brief, a whole-foods plant-based diet consists of only the fruits, vegetables,

legumes, nuts and whole grains mentioned by the WHO but negating any industrially-produced

oils or spreads commonly used in cooking, as well as any manufactured products like high

fructose corn syrup, hydrogenated oils, and other preservative-laden substances. Consequently, a

plant-based diet primarily consisting of junk-food is perhaps no healthier than an omnivorous

diet.  

One nutrient that surpasses all others in popularity and misinformation is protein.

According to The China Study by Colin and Thomas Campbell, a book containing the findings of

the largest study ever conducted on diet, weight loss and long-term health, no single dietary
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substance has garnered as much attention as protein since its discovery in 1839 by Dutch chemist

Gerhard Mulder [CITATION Cam05 \l 1033 ]. In my personal experience, anyone who

discovers that I eat a plant-based diet immediately shows concern for my protein intake. This

reaction can be attributed to many phenomena, like cultural conditioning through media and

biased propaganda, but the fact remains that our culture pinpoints protein first in any diet

discussion. Contrary to common belief, a balanced plant-based diet does not result in a severe

protein deficiency. Kwashiokor, a disease caused by severe protein deficiency is relatively non-

existent in western civilization and primarily occurs in cultures where poverty and human-rights

atrocities cause malnutrition from starvation [CITATION Ben20 \l 1033 ]. No records could be

located that indicated a formerly healthy American had died from protein deficiency after

transitioning from an omnivorous to a plant-based diet. 

Many would still justifiably believe that plant-protein is not as nutrient-rich as animal

protein as an argument against converting to a plant-based diet, especially considering the

enormous amount of biased propaganda from the meat industries [ CITATION Nor20 \l 1033 ].

Contradictorily, Clinical Nutrition published a peer-reviewed study conducted in August of 2020

by affiliates of the Universities of Georgia, Elon, and Florida State which examined the

relationship between plant and animal protein consumption with overall health in young adults.

The findings indicate that in both men and women, plant protein consumption positively

impacted crucial nutrient areas like carbohydrates, fibers, fructose, whole and refined grains,

omega-3 fatty acids, and omega-6 fatty acids intake [ CITATION Sok20 \l 1033 ]. This signifies

that plant-protein is superior to animal-protein regarding multiple important dietary nutrients and

nullifies the argument that those on a plant-based diet should be concerned about their protein

intake. 
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Perhaps the most sensitive protein subject originates from the belief that animal-protein is

needed to achieve maximum physical athletic fitness. Everyone is familiar with the idea of

professional athletes and bodybuilders consuming raw egg yolks and three steaks for breakfast to

achieve necessary protein levels, considering their workout regimen. While that protein is

necessary for this activity, studies have proven that plant-protein is equally as effective in

contributing to muscle strength and muscle mass gains, rendering animal-protein optional

[CITATION Hev21 \l 1033 ]. Furthermore, studies also show that a plant-based diet can improve

athletic performance and aid in recovery from strenuous exercise. This is achieved from the

abundance of saturated fats associated with animal-protein, proven to condense arteries during

exercise and prohibit peak performance [ CITATION Sok20 \l 1033 ] [ CITATION Wil18 \l

1033 ]. This presents a monumentally important choice for athletes, plant or animal protein, one

proven to contain a plethora of additional valuable nutrients that can aid in recovery from

workout and injury, or animal-protein, unnecessary and proven to reduce peak performance

levels in athletes.

Recently, studies and resulting concerns have circulated regarding a connection between

poor bone density and a plant-based diet. This is especially worrisome for not only athletes but

also elderly individuals who currently consume or are considering transitioning to a plant-based

diet. A study published in February of 2021 which monitored 36 vegans and 36 omnivores over

the course of one year concluded that vegans possessed markedly lower bone health compared to

omnivores. Surprisingly, calcium deficiencies were not the culprit as many plant foods are full of

calcium. The authors stated that lower levels of Vitamin-B12 and Vitamin-D in those who were

consuming a plant-based diet were the resulting factors [CITATION Men21 \l 1033 ]. Poor bone

health is as good a deterrent as any to discourage individuals from choosing a plant-based diet,
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but these irreplaceable nutrients that are easily obtained from consuming animal products is a

result of a much more obvious, yet sinister marketing and business model.

As most people are aware, Vitamin-B12 and Vitamin-D are also attributable to brain

function and responsible for heightened memory, focus, and resistance to depressive tendencies.

Two vitamins directly responsible for bone and brain health render them of the utmost

importance, which is precisely why all livestock animals are routinely given large supplement

amounts due to their abominable living conditions [ CITATION Hut18 \l 1033 ]. Vitamin-B-12

is technically a bacterium and was historically consumed through the drinking of stream water

and vegetables eaten directly after reaping, still covered with traces of fresh soil. Vitamin-D was

and is still secured in the consumption of mushrooms and from sunlight [ CITATION Wil18 \l

1033 ]. Modern agricultural practice involves herbicides, pesticides, chlorine, and subsequent

washing of vegetables before consumption, while stream water is filtered, removing all traces of

Vitamin-B12. Regarding the health benefits of a plant-based diet, it is far healthier and more

sustainable to secure those vitamins from supplementation, rather than filtering those vitamins

through animal flesh and byproducts. Also, most plant-based milks are fortified with Vitamin-D,

allowing consumers to continue their traditional dietary patterns and alleviate the need for

supplementation of this vitamin entirely.

A simple and effective way to determine the health benefits or concerns with a plant-

based diet is through a direct comparison with animal-based foods, and this is provided

thoroughly yet succinctly in The China Study. Comparing various nutrients from equal parts (500

calories of energy) of tomatoes, spinach, lima beans, peas, and potatoes to equal parts of beef,

pork, chicken, and whole milk reveal striking results. Firstly, beta-carotene, which the plant-

based foods contained 29,919mcg while the animal-based foods contained 17mcg. Next,
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Vitamin-C, with plant-based foods containing 293mg and animal-based foods containing 4mg.

The plant-based foods also contain 20mg of Iron, 548mg of Magnesium, and 545mg of Calcium,

compared to 2mg, 51mg, and 252mg respectively. Perhaps the most important comparisons are

cholesterol and protein, due to the health detriments of cholesterol and the stigma surrounding

protein acquisition in plant-based diets. While no cholesterol was present in the plant-based

foods, the animal-based foods contained 137mg. Lastly, the plant-based foods contain 33g of

protein and the animal-based foods contain 34g [CITATION Cam05 \l 1033 ]. Now that we

know that significantly more vitamins and nutrients are acquired through the consumption of

plant-based foods, and that consumers only receive Vitamin B-12 and D from livestock

supplementation that could be achieved by taking supplements directly, the blurred lines of

confusion dissipate to reveal much more obvious health benefits with a plant-based diet. 

The preceding information regarding granular differences in nutrient acquisition and

athletic performance between these diets cannot be understated in their importance, but a topic of

monumental devastation remains, which is long-term disease. Cholesterol, which is only

prevalent in meat and animal byproducts, has been proven to build plaque within arteries, a

process called atherosclerosis. As the atherosclerosis progresses, it will cause a myriad of

cardiovascular conditions, such as high blood-pressure, stroke, and heart attacks [CITATION

Daw21 \l 1033 ]. The China Study, perhaps the most grand dietary study of all, revealed

undoubtable correlating evidence that signified purging cholesterol entirely from a diet can

prevent heart disease, but also rebuild dead arteries that have already suffered from its

devastation [CITATION Cam05 \l 1033 ]. This means that whether the meat is grass-fed,

organic, or otherwise, it contains a substance that is proven to kill more humans per year globally
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than any other cause. On the topic of health, being dead is certainly the unhealthiest a human can

exist.

Fig. 1. This image contains a before (A) and after (B) angiography of an artery in a patient’s

heart, demonstrating a 30% increase in blood-flow after 32 months on a plant-based diet

[CITATION Cam05 \l 1033 ].

Aside from animal flesh, a plant-based diet also excludes animal byproducts, which

includes foods like milk, cheese, yogurt, and all other dairy products. It is true that dairy contains
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valuable nutrients like calcium and Vitamin-D, nutrients we have already discussed, but milk

also contains carcinogens and other toxins which lead to cancer and obesity [CITATION

Cam05 \l 1033 ] [CITATION LuW16 \l 1033 ]. Two and a half servings of milk per day, which

is a half a serving below national dairy recommendations, has been proven to cause a 34%

increase in prostate cancer. Furthermore, consumption of dairy at an adolescent age increases

this chance by 320% [CITATION LuW16 \l 1033 ]. Scientifically, regular consumption of cow’s

milk by human beings has the most predictable link to prostate cancer than any other substance

in studied and/or researched literature [CITATION Cam05 \l 1033 ]. Additionally, the link

between estrogen and weight-gain is well documented and cow’s milk contains more estrogen

than any other food in the Western diet [CITATION LuW16 \l 1033 ]. Logical and analytical

thinking about the purpose of a mother’s milk could perhaps assist in the decision-making.

Human breast milk gives human babies all the nutrients and energy they require to grow before

they are weaned. Cow’s milk accomplishes this same feat, but with a much larger animal and

requiring much larger doses of growth hormones. Considering the obesity epidemic in America,

the choice between cow’s milk or plant-milk could be answered by simply understanding which

one was built for human consumption. 

Concerns over estrogen led to further research, especially with the considerable amounts

of estrogen found in soy and other plant-based foods. It didn’t seem logical to dissuade

consumers from milk because of the estrogen while plants contain just as much of the hormone.

Surprisingly, the difference is not in the amount of estrogen but in the type. Plant foods contain a

type of estrogen known as phytoestrogen, which has minimal effect on the human body with a

balanced plant-based diet. Phytoestrogen blocks the estrogen receptors temporarily in the human

body, regulating the intake and providing a hormonal balance. This dramatically illustrates the
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importance of a balanced diet, as a shift toward too much phytoestrogen or too much estrogen

could both result in hormonal imbalance and associated health concerns [CITATION Des19 \l

1033 ].

The subject of obesity is incredibly sensitive as more Americans are overweight today

than at any other time in our known history. Countless variables and dangerous propaganda have

confused our society into following fad diets or wasting hours of unnecessary time at the gym to

simply achieve average weight. Narrowly regarding diet without reference to exercise or any

other external factors, those who follow a plant-based diet are the only diet specifications who

remain within the preset normal Body Mass Index range [CITATION Sia19 \l 1033 ].

Additionally, another study which gave its participants ad libitum, meaning they were given the

freedom to eat as much as they desired, demonstrated weight loss after six and twelve months for

those on the plant-based diet [CITATION McD14 \l 1033 ]. The lack of restrictions within a diet

presents a freedom that should be welcoming to most. 

Diabetes, which only follows lung cancer and Alzheimer’s behind heart disease on the

list of non-communicable diseases that kill the most people globally, has diet-related ties as well.

Multiple studies that have spanned across numerous countries have found a direct link between

high animal-fat and high carbohydrate diets regarding diabetes. High carbohydrate diets refer

primarily to a plant-based diet and studies have shown that countries who consume a high

carbohydrate diet have significantly lower Type 1 and Type 2 Diabetes cases, while countries

who consume a diet high in animal-fat consequently result in significantly higher cases.

Furthermore, additional studies followed hospitalized patients with Type 2 diabetes and altered

their diet from an omnivorous diet to a plant-based diet, resulting in 40% less reliance on insulin

treatments [CITATION Cam05 \l 1033 ].The scale of this direct correlation makes the data
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difficult to ignore. Mimicking the same patterns that a plant-based diet had on heart disease,

scientific proof that demonstrates a resistance to Diabetes while also reversing the effects of

those who are predisposed points to a plant-based diet for optimum prevention from long-term

health concerns. 

In conclusion, the research comparing health benefits and concerns between plant-based

and omnivorous diets reveal indisputable evidence linking an omnivorous diet to major long-

term health concerns, while the minor nutrient deficiencies of a plant-based diet can easily be

remedied with supplements or a more balanced diet. Further, based on the guidelines provided by

the WHO, a raw plant-based diet which excludes oils, spreads, and other harmful industrially

produced substances that are still technically considered plant-based would result in optimum

health. Regarding anyone with athletic aspirations, the scientific data provides a clear choice for

optimal performance, given the increased blood flow and recovery capabilities of a plant-based

diet. Historically, our ancestors were primarily plant-based eaters who supplemented meat

occasionally due to dire circumstances. In modern Western civilization, most are fortunate

enough to be given a choice at the grocery store between the food humans were designed to eat

or animal flesh and secretions. Rationalizing the science when it opposes one’s own stance is

difficult, but the significant health benefits of a plant-based diet strongly outweigh any pride

qualms or embarrassments that could be encountered. 

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