I just turned 76 years old. I can count myself lucky because I’ve never been seriously ill. The occasional flu is the worst that’s happened ever since I landed in the United States in 1977. Partly this is due to a strong constitution – as I said, sheer luck. My father, his parents, and his siblings all lived well into their Eighties. Also, in Germany where I was born food was scarce and very basic, but healthy, in the early years after the war. No preservatives, additives, food colorings, pesticides – produce and meat came from local farmers who brought their goods to town twice a week and sold them at a beautiful open market. Everything was fresh; whatever wasn’t in season wasn’t available; frozen food didn’t exist. The days before supermarkets.
However, I’m convinced that “good genes” are not the only reason for my physical well being. I mentioned already that my nose and my sinuses don’t get stuffed up with mucus when I get a cold or the flu, and that’s because I don’t “do” dairy any more. I’d guess that one has to be consistent if one wants to get rid of mucus for good; drinking plant-based milk but still eating yogurt made from cow’s milk probably doesn’t work. There are several delicious vegan yogurts available, here is a list. Personally, I like the Forager brand which is made from cashews, and Sprouts Farmers Market house brand based on coconut milk. I would avoid milk and yogurt made from almonds because they use so much water to grow. And for the intrepid souls among you: here is a recipe for home-made vegan yogurt. I haven’t tried it, but it looks easy and delicious, and is of course cheaper than the store-bought versions.
Just remember that your tastebuds might need to get used to a new product. I had completely forgotten what cow’s milk yogurt tastes like when plant-based versions became available. But if you switch over from one day to the next, you may not like the new taste because it is different from what you’re used to. Just keeping this in mind could help to adjust easier.
According to a New York Times article1, between 25 to 40 percent of all adults globally are lactose intolerant, with much higher numbers in certain populations such as Latinos or American Indians. The most common symptoms include stomach pain, bloating, diarrhea, constipation, gas, nausea and vomiting. Less common are headaches, fatigue and eczema. All mammals need the enzyme lactase in order to digest the disaccharide sugar found in mammalian milk which is lactose. This enzyme is present in high concentrations right after birth and then declines rather rapidly. It’s interesting that humans are the only mammals who still drink milk after they are fully grown, and not only that, they take the milk of other mammals… They remove the babies the milk was meant for and kill them, so that they can drink the milk. Weird and selfish.
Sorry; if you’re a milk drinker, you probably don’t like it if somebody is laying a guilt trip on you. Here are some other, rational, reasons why a plant-based diet is good for your health. It reduces the risk of heart disease, which is the leading cause of death in the United States, excluding car accidents and suicides. The American Heart Association recommends eating plant-based foods in order to lower the risk for heart attack, stroke, heart failure and several other cardiovascular conditions. Because meat often contains a high quantity of saturated and trans-fats it can increase blood cholesterol which in turn creates fatty deposits in the blood vessels. This can lead to stroke, peripheral artery disease, and heart disease. A study from the University of Central Florida and one from Harvard Medical School (and there are many others) corroborate these claims. They all point out though that a diet of French fries and popcorn, while being vegan, is hardly healthy. Duh. They recommend unprocessed foods, whole grains, fresh vegetables and fruit, very little sugar and fruit juices, and – for true vegans – a Vitamin B 12 supplement.
A reduced risk of cancer is another health benefit of a vegan lifestyle. Dairy foods can increase the risk of prostate cancer2,3. A 2019 study led by Oxford University and funded by Cancer Research UK4 found that eating some bacon every day can increase the risk of bowel cancer. Jane Plant, Professor of Geochemistry at Imperial College London, who had been diagnosed with breast cancer six times, researched the Insulin-like growth factor 1 (IGF-1) in cow’s milk and found that it could increase the risk of breast and prostate cancer. She followed a dairy-free, plant based diet and remained cancer-free for 18 years5.
And there is more. This New York Times article reports about scientific research that links what you eat to slowed-down development of Alzheimer’s Disease and dementia. Type 2 diabetes is less likely to develop when people increase the amount of fruits, vegetables, whole grains, nuts, and vegetable oils in their diet. Some studies suggest that a vegan diet may decrease symptoms of osteoarthritis and rheumatoid arthritis.
I hope that the vegans who read this will take it as a quick refresher course about the many health benefits they enjoy. And if you’re still somewhat of an omnivore, you may feel motivated to do more for your health. Besides that, it really feels good to know that one doesn’t cause a lot of harm to one’s fellow beings, trust me.
Please feel free to ask questions in the comment section; I will try my best to answer.