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Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4

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1 Samuel Hartman Louisville Vegetarian Club Plant-based eating class 3 of 4

2 Protein comes from the Greek word proteios meaning primary or standing in front. Each protein molecule consists of amino acids: nine essential, four nonessential, and eight conditional Absolutely essential for growth! In general, 50g minimum of protein per day for most people.

3 Plants are the original source: the animals who are carnivores only get their protein from the flesh of animals who eat plants. Are we omnivores? This is an ongoing debate. We can eat meat, but should we? 15,000 years ago, we hunted and gathered out of necessity. Now, we eat by choice. Many signs now point to plants at the optimal protein source. Why? Health, environmental, and ethical considerations.


5 Rather than assume humans have to eat meat, let the meat eaters show us why its important. Common reasons: protein, vitamins (B12), minerals, ease of access, and tradition. All of the nutrients, macro and micro, can be obtained from plants, and theyre probably better for you.

6 Common thinking advocates lean cuts of beef, chicken, pork, fish, etc. Is this the optimal protein source? Probably not. Given the alternatives, meat is not a health-promoting food, and can significantly raise mortality.

7 2009 NIH-AARP study (600k): modest increase in total mortality, cancer mortality, and cardiovascular mortality associated with red and processed meat intake. 2012 Harvard study (121k): Each extra serving of red meat: 13% increase in premature death, processed meat: 20%. 2010 EPIC-NL study (38k): Diabetes risk increases with higher protein risk, specifically animal protein. Vegetable protein not associated. 2010 Low-carb study (130k): Low-carb animal protein diet associated with higher all-cause mortality, low-carb vegetable protein diet had the opposite effect.

8 Okay, we get it: red meat is bad! What about chicken and fish? Generic chicken contains: fecal matter, arsenic, E. Coli, Salmonella/Campylobacter, and drugs Organic chicken (or turkey) not much cleaner Fish varies, but often high in: methyl mercury, organochlorines, polychlorinated biphenyls (PCBs), and other environmental toxins.

9 Vitamin B12 is crucial, but we need a tiny amount each day (3-7 mcg – thats micrograms!) While we once may have obtained it naturally, supplementation is typically required now. It comes from bacteria! Iron: for men, dont sweat it. Women do need more, but spinach, lentils, and Vitamin C are the ticket!

10 Mark Bittman, in NYT claimed: its only human…its traditional…its mainstream. Dont sell yourself short – change is natural – and is often in the right direction. Ex. racism, sexism.

11 Speciesism: prejudice or bias in favor of the interests of members of ones own species (and against…) What is the difference? Consider the status for moral worth as sentience: the ability to feel, or perceive. _______ SPECIESIST

12 Beans, grains, nuts, seeds, and some vegetables are full of protein. Consider 1 cup of: Lentils (18g), Navy beans (16g), or Quinoa (8g). 1/4 cup of: Hemp seeds (15g), Almonds (8g), Sunflower seeds (8g) Simple trade off, or benefit? Nuts and beans have massive advantages.

13 Seitan (wheat gluten): High in protein, low in everything else (18g/serving!) Tofu: The classic meat replacement. Proper cooking is a must! Wheat and soy meat products: Tofurky, Field Roast, Boca, Lightlife, Gardein, etc.

14 1) Breakfast: tofu scramble, toast, fruit. Lunch: Black bean & sweet potato salad, fruit. Dinner: Quinoa & cooked veggies. Snacks: fruit, soy yogurt, trail mix. Protein: 69g 2) Breakfast: raisin bran, soymilk, banana. Lunch: Bean chili, salad, cornbread. Dinner: Brown rice/lentil pilaf, broccoli. Snacks: whole wheat crackers, fruit, nuts, orange juice. Protein: 87g. Allergies? Swap soy for almond, rice, coconut. Wheat cereal/crackers for gluten-free variety.

15 Americas obsession with meat belittles the protein sources that the rest of the world eats: Masoor daal (red lentils) Chana Masala (chickpeas) Yaki-dofu (tofu/soybeans) Misir Wat (green lentils) Addis Grill

16 Killing animals is one thing…but what about torture? Birds, cows, pigs are objects or commodities, not creatures with interests. Ex. Chickens: unnatural light, tiny cages, de-beaked, 6 week of life, then scalded alive. Foie gras & veal: particularly nasty.

17 Warning: graphic video (approx. 4 min long) Humane Society of the United States Undercover Investigation, 2012 Video at : press_releases/2012/02/seaboard_foo ds_response_02092012.html

18 Animal agriculture takes a huge toll on the earths precious resources: 90% of the worlds soybean crop is used for animal feed Livestock contributes to 18% of the worlds total GHG 70% of Amazonian rainforest deforestation is due to livestock production Developed countries must cut meat-eating in half to stabilize N 2 O by 2050, or we are doomed.

19 Burden of proof: why eat meat? Meat is bad for us; we can get nutrients elsewhere with ease. We can reject the past (speciesism) and create new habits, traditions, ways of eating and living. Animal agriculture is very, very cruel, and bad for the environment. Plants are cheap, healthy, and in abundance. They are the original, and best, source of protein.

20 Perhaps the greatest promise of a plant-based diet, in my view, is that it can help us evolve. A plant-based diet gives all of us an opportunity to be transformative agents in the task of creating a more perfect world. This isnt hyperbole. If our intentions are to have peace, happiness, kindness, and abundance, we have to put those intentions into action. Beyond wanting peace, we have to sow seeds of peace. …[E]ach time we eat we are given an opportunity to make the world kinder and to reduce the harm we cause. And to benefit our own health and vitality as we do so! Our food choices affect others like virtually nothing else we do, rippling outward and multiplying their impact day by day, year by year, meal by meal. Every time we choose what to eat we vote in the most democratic election on the planet. (Kathy Freston)

21 Questions? E-mail: Cell: 956-BE-VEGAN See hand-out for references and picture credits.

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