By: Lauren Peysakhova, Biology ‘2026
Only meat or no meat? There is much debate over which diet is healthier. While red meat is high in key nutrients including protein, B12, and zinc, numerous dieticians have linked the consumption of red meat to pancreatic colorectal, and prostate cancer (1,2). Furthermore, the nutritional benefits can be achieved through other means (2).
A study conducted by Stanford professor Christopher Gardner looked into the implications of diet on health benefits. In 2022, Gardner tracked the diets and exercise of twenty-two healthy pairs of identical twins with similar lifestyles for eight weeks. The given vegan and carnivorous diets included all food groups including vegetables, legumes, fruits, and whole grains with minimal sugars and starches to eliminate bias. While Gardner and registered dieticians prepared the meals for each participant in the first four weeks, each set of twins cooked for themselves for the last 4. Gardner’s results found that the vegan diet generated lower LDL cholesterol, insulin, and body weight, revealing improved cardiovascular health overall (4).
Shai Chi was one of the participants who followed the vegan diet. After completing the diet, Chi confessed that, while there were some foods that she did not like, the vegan diet tasted better than she had expected. More significantly, she felt she experienced improved energysleep (4). Although she had to cut out certain foods, she claims to have found alternatives that were just as good. Even after the study had concluded, , Chi still follows a vegan diet. Foster, another participant, joked that “I was already five minutes older, and now I’m even older because she went on a vegan diet” because of improved cardiovascular health and increased length of telomeres (4).
While Landry et al. revealed that there are many benefits to becoming vegan, an increasing draw to the carnivorous diet has made the vegan lifestyle appear intimidating. it can seem difficult to transition to a vegan lifestyle (5). Experts recommend starting slowly.. Individual factors should be taken into account as restriction of protein, for instance, whicht sustains our skin, bones, and muscles can have adverse consequences (6). A vegtarian alternative to maintain the proper amount of protein is eggs (7). Slowly incorporating plant-based alternatives into your lifestyle is a recommended method to gradually transition away from a carnivorous diet towards a vegan one.
References
Streit, L. (2023, April 26). Does Red Meat have health benefits? A look at the science.
Koch LC, Rumrill PD, Conyers L, Wohlford S. A narrative literature review regarding job retention strategies for people with chronic illnesses. Work. 2013 Jan 1;46(1):125-34. doi: 10.3233/WOR-131668. PMID: 23823212.
Landry MJ, Ward CP, Cunanan KM, et al. Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins: A Randomized Clinical Trial. JAMA Netw Open. 2023;6(11):e2344457. doi:10.1001/jamanetworkopen.2023.44457
Stanford. (2024). Christopher Gardner: Stanford Medicine. CAP Profiles.
Moskal, E. (2023, November 30). Twin Research indicates that a vegan diet improves
cardiovascular health. News Center.
Melnick, K. (2023). Scientists studied twins’ diets. Those who ate vegan saw fast results.
Mayo Clinic. (2023, March 1). Vegetarian diet: How to get the best nutrition.
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