The Miracle of Vegan

Dr. Susianto Tseng

Founder & President of World Vegan Organisation (WVO), Vegan
Society Indonesia (VSI), International Tempeh Foundation (ITF)
[Topic of Discussion]
[Discussion Materials]
American Dietetic Association (ADA)

Brenda Davis, R.D.

(Former Chair of the Vegetarian Nutrition Dietetic Practice Group of the
American Dietetic Association)

Vesanto Melina, M.S., R.D.

(Co-author of the Position Paper on Vegetarian Diet and the Vegetarian Section
of the Manual of Clinical Dietetics, 6th edition, joint projects of the American
Dietetic Association and Dietitians of Canada
American Dietetic Association (ADA) &
Academy of Nutrition and Dietetics (AND)

Appropriately planned vegetarian diets, including

vegan (total vegetarian) diet, are healthful,
nutritionally adequate, and may provide health
benefits for the prevention and treatment of certain
diseases.

(J Am Diet Assoc. 2009;109:1266-1282 & J Acad Nutr Diet 2016)

American Dietetic Association (ADA) &
Academy of Nutrition and Dietetics (AND)

Well-planned vegetarian diets

are appropriate for individuals
during all stages of the life cycle, including
pregnancy, lactation, infancy, childhood,
adolescence, older adulthood, and for
athletes.
(J Am Diet Assoc. 2009;109:1266-1282 & J Acad Nutr Diet 2016)
American Dietetic Association (ADA) &
Academy of Nutrition and Dietetics (AND)

Additionally, vegetarian diets offer a number of

health and nutritional benefits, including lower
levels of cholesterol (Total and LDL) and saturated
fat, better serum glucose control, and higher levels
of dietary fiber, antioxidants, and phytochemicals
from higher intakes of fruits, vegetables, whole
grains, beans, nuts.

(J Am Diet Assoc. 2009;109:1266-1282 & J Acad Nutr Diet 2016)

American Dietetic Association (ADA) &
Academy of Nutrition and Dietetics (AND)

Not surprisingly, vegetarians tend to have lower

body mass indices than non-vegetarians, as well as
lower rates of heart disease, lower blood
cholesterol levels, lower blood pressure, and lower
rates of hypertension, type 2 diabetes, prostate and
colon cancers.

(J Am Diet Assoc. 2009;109:1266-1282 & J Acad Nutr Diet 2016)

Dr. Susianto Tseng Prof. Colin Campbell, PhD
Indonesia (USA)
 The China Study

80-90% of all types of cancers, cardiovascular

diseases and other degenerative diseases can be
prevented even until elderly only by adopting
the plant-based (vegan) diet

Prof. Colin Campbell, PhD

(Cornell University, USA)
Dr. Michael Klapper Dr. Susianto Tseng
(USA) Indonesia
 COLON
Long, sacculated Simple, short and smooth

SMALL
INTESTINE
11 times body length 3 to 6 times body length

Human Cat (carnivore)

colon
liver,
kidney,
nails… we find we are closest to the herbivore.
Dr. Susianto Tseng
Indonesia Dr. Neal Barnard
(USA)
Dr. Susianto Tseng Dr. John Mc Dougalls
Indonesia (USA)
Rapid reduction of serum cholesterol and blood pressure by a
twelve-day, very low fat, strictly vegetarian diet.

Blood pressure for all patients fell in 11 days from 128/75 to 119/71
mmHg on the average, representing a 9/4 mmHg decrease. This is a
7% fall in systolic and a 5% fall in diastolic pressure over eleven
days. Participants with higher blood pressures on entry (greater than
140/90 mmHg) had a greater reduction in blood pressure (17/13
mmHg average).

(Journal of the American College of Nutrition, 2012, Vol.14, No.5,

491-496, by John Mc Dougall, M.D.)
Dr. Susianto Tseng Dr. Michael Greger
Indonesia (USA)
Risk of Hypertension

Nonvegetarian : 1.00 (Control)

Semivegetarian : 0.77
Pescovegetarian : 0.62
Lacto-ovo-vegetarian : 0.45
Vegan (total vegetarian) : 0.25
p value : 0.0001

(Journal of Public Health Nutrition, 2012)

Risk of Diabetes

Nonvegetarian : 1.00 (Control)

Semivegetarian : 0.72
Pescovegetarian : 0.49
Lacto-ovo-vegetarian : 0.39
Vegan (total vegetarian) : 0.22
p value : 0.0001
(Journal of Public Health Nutrition, 2012)
Risk of Overweight (BMI>25.00)

Nonvegetarian : 28.26 (Control): Obesity

>27.00
Semivegetarian : 27.00
Pescovegetarian : 25.73
Lacto-ovo-vegetarian : 25.48
Vegan (vegetarian murni) : 23.13
p value : 0.0001

Mean BMI (kg/m2) in different types of

vegetarians compared with
nonvegetarians in California

(Journal of Public Health Nutrition, 2012)

21 Days Wholefood Vegan Diet (WVD)

Body Weight Waist Circumference Blood Pressure Total Cholesterol

Dicky Paskarianto Lim Chin Khwan Wiliana (53/3 mmHg) Sukini
(7.3 kg) (20 cm) • Pretest = 135/72 mmHg (148 mg/dL)
• Pretest = 119 kg • Posttest = 82/69 mmHg • Pretest = 274 mg/dL
• Pretest = 92 cm
• Posttest = 111.7 kg • Posttest = 126 mg/dL
• Posttest = 72 cm

LDL Triglyceride Blood Glucose

Sukini (130,6 mg/dL) Rindah ( 832 mg/dL) Sulimin (77 mg/dL)
• Pretest = 203.6 mg/dL • Pretest = 1134 mg/dL • Pretest = 192 mg/dL
• Posttest = 73 mg/dL • Posttest = 302 mg/dL • Posttest = 115 mg/dL
Isi Piringku
My Plate
(2017)
 Protein in Foods
(Teo, 2001 & MOH, 1992)

Foods (g/100g)
Brown Rice 7.45
Corn 8.2 – 8.9
Wheat 13.0
Mung Bean 23.0 – 24.2
Soybean (Tempeh) 34.1 – 34.3 (18.3)
Tofu 7.8
Peas 21.7 – 24.1
Beef 13.6 – 21.8
Chicken 14.5 – 23.4
Egg 12.9 – 13.9
Fish and Seafood 16.4 – 25.4
 Non Vegetarian
Children Nutritional Status Vegetarian (n=75)
(n=73)
(Susianto, 2008) n % n %
Weight/Age
Obesity ( Z score > +3 SD) 3 4.0 5 6.8
Overweight (+2 SD < Z score ≤ +3 SD) 7 9.3 5 6.8
Risk of Overweight (+1 SD < Z scord ≤ +2 SD) 18 24.0 15 20,5
Normal (-2 SD ≤ Z score ≤ +1 SD) 47 62.7 48 65.8
Height/Age
Stunting (Z score < -2 SD) 3 4.0 2 2.7
Normal (-2 SD ≤ Z score ≤ +3 SD) 71 94.7 71 97.3
Tallest (Z score > +3 SD) 1 1.3 0 0
Weight/Height
Obesity (Z score > +3 SD) 4 5.3 9 12.3
Fat (+2 SD < Z score ≤ +3 SD) 8 10.7 6 8.2
Risk of Fat (+1 SD < Z score ≤ +2 SD) 22 29.3 14 19.2
Normal (-2 SD ≤ Z score ≤ +1 SD) 41 54.7 44 60.3
BMI/Age
Obesity ( Z score > +3 SD) 4 5.3 9 12.3
Fat (+2 SD < Z score ≤ +3 SD) 10 13.3 6 8.2
Risk of Fat (+1 SD < Z score ≤ +2 SD) 19 25.3 16 21.9
Normal (-2 SD ≤ Z score ≤ +1 SD) 42 56.0 42 57.5
 Solid Proof !
Alexander Dargatz - Vegan
2005 World Bodybuilding Champion
Robert Cheeke

Solid Proof !
Robert Cheeke - Vegan
USA Bodybuilding Champion
 Iron in Plant Food
(Davis & Melina, 2000)
Food (mg/100 kcal)
Spinach 12.3
Lettuce 7.7
Mushroom 6.5
Peas 3.7
Kale 3.4
Broccoli 3.1
Soybean 3.0
Bean sprout 3.0
Lentil 2.9
Tofu 1.8 – 7.2
Rye flour 2.0
 Zinc in Food
(Davis & Melina, 2000)
Food (mg/100 kcal)
Spinach 2.4
Lettuce 1.8
Mushroom 3.3
Peas 1.0
Kale 0.9
Broccoli 1.4
Soybean 0.7
Bean sprout 1.4
Wheat germ 3.5
Tofu 1.3 – 2.0
Rye flour 1.6
 Calcium in Food
(Teo, 2001)
Food mg Calcium / 100 grams
Spinach 98
Mustard greens 183
Peas 150
Soybean 226
Tofu 128
Agar-agar 400
Sesame seed 1160
Almond 282
Cow milk 118
Yoghurt 120
 Omega-6 and Omega-3 in Plant Food
(Davis, 2000 & Teo, 2001)
Food % Omega 6 % Omega 3
Flaxseed 18 57
Canola 21 11
Almond 23 1
Olive 9 1
Pumpkin seed 42 15
Soybean 51 7
Sesame seed 42 0
Sunflower seed 69 0
Walnut 58 14
Spirulina 23 15
Avocado 12 1
Canary seed 51 8
 OMEGA-3
(100 GRAMS)

Flaxseed 22.8%

Chiaseed 17.8%

Fish 0.7-15.5%
BRAIN 2000 BEEF 70
EGG YOLK 1500 MUTTON 70
KIDNEY 375 CHICKEN 65
FISH EGG 300 FISH 40 - 140
LIVER 300 ANIMAL FAT 95
BUTTER 250 VEGETABLES 0
PEANUT 0
OYSTER 200 COCONUT OIL 0
PRAWN 200 CORN OIL 0
HEART 200 TOFU 0
CRAB 125 TEMPE 0
CHEESE 120 AVOCADO 0
DURIAN 0
PORK 95
 Nutrition of Soybean
(Cahyadi, 2007)
Components (100g dry)
Calories (kcal) 331.0
Protein (g) 34.9
Fat (g) 18.1
Carbohydrate (g) 34.8
Calcium (mg) 227.0
Phosphorus (mg) 585.0
Iron (mg) 8.0
Vitamin A (IU) 110.0
Vitamin B1 (mg) 1.1
Water (g) 7.5
Essential Amino Acid in Soybean
(Cahyadi, 2007)
Amino Acids (mg/g N)
Isoleucine 340
Leucine 480
Lysine 400
Phenylalanine 310
Tyrosine 200
Cystine 110
Threonine 250
Tryptophan 90
Valine 330
Methionine 80
Protein Digestibility-Corrected Amino Acid
Score (PDCAAS) Value of Protein
(FAO/WHO and FDA, 1993)

Casein (Cow’s milk protein) 1.00

Egg white 1.00
Soy protein 1.00
Whey (Cow’s milk protein) 1.00
Beef 0.92
Soybeans 0.91
Chickpeas 0.78
Fruits 0.76
Vegetables 0.73
Other legumes 0.70
Cereals and derivatives 0.5
Whole wheat 0.42
 TEMPEH is an Indonesian
heritage wondrous, genuine
fermented soybean, as survival
and superb multifunctional
contemporary food
Essential Amino Acids Content in Tempeh
(Pawiroharsono, 2009)

Essential Amino Acids mg/100g Tempe (fresh)

Tryptophan 282
Threonine 770
Isoleucine 1002
Leucine 1636
Lysine 1125
Methionine 265
Phenylalanine 1012
Valine 979
Arginine 1317
Histidine 498
Vitamin B12 Content in Foods
(Watanabe, 2007 and Susianto, 2010)

Foods Vitamin B12 (µg/100g) B12 Bioavailability (%)

Tempeh (dry) 5.9

Tempeh (fresh) 3.9
Cow Liver 83 10
Turkey 33 61- 65
Crab 9.8
Fish 3 – 8.9 30 – 42
Beef 3 40 – 89
Pork 0.9
Egg 0.9 – 1.4 3.7 – 9.2
Cow’s Milk 0.3 – 0.4 55 – 65
 TEMPEH vs MEAT
100 grams
Komponen TEMPEH BEEF CHICKEN MUTTON
Calorie 149 207 302 154
Protein 18.3 18.8 18.2 16.6
Fat 4 14 25 9.2
Carbohydrate 12.7 0 0 0
Calcium 129 11 14 11
Phosphor 154 170 200 124
Iron 10 2.8 1.5 1
Vitamin A 50 30 810 0

Source: Ministry of Health - Indonesia, 1992

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