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Are 50 Bananas A Day Enough Not to Become Deficient on 80/10/10? - Raw Vegan Diet Myth vs Science

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Part 1 80/10/10 Series:

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Alan Aragon Research Review:


Details and References:

Eating a low fat diet (less than 15% of calories) can harm health and athletic performance. Institute of Medicine recommends for the general public that 20-35% of total calories consumed should come from fat. Fat guidelines for individual athletes may be higher to optimise their performance.(Essentials of strength training and conditioning, third edition, T.R. Baechle and R.W. Earle)

Toxic substanced in cooked food:
Most some of theses substances are carcinogenic when inhaled (oil fumes) and not eaten. Others are found mostly in meat and only in very low amounts in vegan foods. In my opinion, the claim made doesn’t apply to individuals eating a healthy, vegan diet. 
1. Acrolein: “Similarly, cooking in poorly ventilated kitchens has been associated with respiratory illnesses, weakening of the immune system, and lung cancer in rural China. It is conceivable that acrolein is co-responsible for these effects.”(25)“The high concentration of carcinogens,[…], in cooking oil fumes might help explain why Chinese women, who spend more time exposed to cooking oil fumes than men, have a high incidence of pulmonary adenocarcinoma.”(26)
2. Nitrosamines – mainly in meat. However, there might be a correlation between cancer and preserved vegetables (pickled, for example)“Our findings suggest that high consumption of processed meat may increase the risk of stomach cancer. Dietary nitrosamines might be responsible for the positive association.” (27)“The available evidence supports a positive association between nitrite and nitrosamine intake and gastric cancer, between meat and processed meat intake and gastric cancer and oesophageal cancer, and between preserved fish, vegetable and smoked food intake and gastric cancer, but is not conclusive.” (28)
3. Benzopyrene – found mainly in grilled meat. Although, benzopyrene was also found in some vegan foods, the amounts were much lower (almost 100-times) than in animal products. “The highest levels of benzo[a]pyrene (BaP) were found in grilled/barbecued very well done steaks and hamburgers and in grilled/barbecued well done chicken with skin. […] The BaP levels in non-meat items were generally low.” (29)“Higher levels of BaP were detected in fried chicken (5.25-5.55 BaP microg/kg) and smoked dried beef (5.47 microg/kg) compared to relatively lower levels measured in sesame oil (0.36 microg/kg) and peanut (0.44 microg/kg). The BaP levels in nonmeat items were generally low in detection, but certain potato chip products showed levels up to 4.06 BaP microg/kg.” (30)
(25) https://
(26) https://
(27) https://
(28) https://
(29) https://
Raw vegan diet and health:
1. Link LB, Hussaini NS, Jacobson JS. Change in quality of life and immune markers after a stay at a raw vegan institute: a pilot study. Complement Ther Med 2008 Jun; 16(3): 124-130.
2. Link LB, Jacobson JS. Factors affecting adherence to a raw vegan diet. Complement Ther Clin Pract 2008 Feb; 14(1): 53-59. 
3. Hobbs SH. Attitudes, practices, and beliefs of individuals consuming a raw foods diet. Explore (NY) 2005 Jul; 1(4): 272-277.
4. Hermann W, Schorr H, Obeid R, Geisel J. Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic
acid concentrations, and
hyperhomocysteinemia in vegetarians. Am J Clin Nutr 2003 Jul; 78(1): 131-136.
5. Donaldson MS. Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotics supplements. Ann Nutr Metab 2000; 44(5-6): 229-234.
6. Woo KS, Kwok TC, Celermajer DS. Vegan diet, subnormal vitamin B-12 status and cardiovascular health. Nutrients 2014 Aug 19; 6(8): 3259-3273.
7. Fontana L, Shew JL, Holloszy JO, Villareal DT. Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med 2005 Mar 28; 165(6): 684-689.
8. Ganss C, Schlechtriemen M, Klimek J. Dental erosions in subjects living on a raw food diet. Caries Res 1999; 33(1): 74-80.
9. Herman K, Czajczynska-Waszkiewicz A, Kowalczyk-Zajac M, Dobrzynski M. Assessment of the influence of vegetarian diet on the occurrence of erosive and abrasive cavities in hard tooth tissues. Postepy Hig Med Dosw (Online) 2011 Nov 25; 65: 764-769.
10. Leischik R, Spelsberg N. Vegan triple-ironman (raw vegetables/fruits). Case Rep Cardiol 2014; 2014.
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