The consumption of animal fats and proteins has been linked to heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions (cows’ milk contains ideal amounts of fat and protein for young calves, but far too much for humans). Eggs are higher in cholesterol than any other food, making them a leading contributor to cardiovascular disease. The American Dietetic Association reports that vegetarian/vegan diets are associated with reduced risks for all of these conditions.
Vegan foods, such as whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients. Vegans can get all the protein they need from legumes (e.g., beans, tofu, peanuts) and grains (e.g., rice, corn, whole wheat breads and pastas); calcium from broccoli, kale, collard greens, tofu, fortified juices and soy milks; iron from chickpeas, spinach, pinto beans, and soy products; and B12 from fortified foods or supplements.
With planning, a vegan diet can provide all the nutrients we need without any animal products.
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