Some meaty facts about going vegetarian
October 22, 2002 | 12:00am
By now, anyone who is the least bit health-conscious probably knows that a diet high in cholesterol and saturated fat increases the risk of heart disease and certain types of cancer. Meat and high-fat dairy products are the prime sources of these dietary non gratas. We also know that eating plenty of fruits, vegetables, and whole grains can lower our risk for many chronic diseases.
There are good reasons to give a vegetarian menu a try. According to the American Dietetic Association (ADA), "scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer."
The fact is, vegetarians on average eat better than nonvegetarians. They consume more vitamins A, C and E, thiamine, riboflavin, magnesium, folate, and carotenoids. The typical vegetarian eats about two to three times as much fiber as the nonvegetarian. The health dividends paid by these nutrients have been thoroughly studied.
Just as important though, is what is missing from the vegetarian’s plate: The meatless diet has less saturated fat, less cholesterol, and fewer calories. Vegetarians have largely escaped the epidemic of obesity, and they have much lower rates of type 2 (adult-onset) diabetes. So if better health is your goal, here’s what you can and can’t expect to achieve by becoming a vegetarian.
Data on more than 75,000 people (from five prospective studies) indicate that vegetarians are 24 percent less likely to die of coronary heart disease.
Vegetarians tend to have lower cholesterol and low-density lipoproteins (LDL or "bad" cholesterol) than nonvegetarians. They are also likely to consume more folate, antioxidants such as vitamins C and E, carotenoids, and phytochemicals – all of which offer some protection against heart disease. Research has shown that the blood vessels of vegetarians over age 50 are more elastic and thus at reduced risk for atherosclerosis. Indeed, vegetarian diets have been used to halt or reverse coronary artery disease.
Levels of high-density-lipoprotein (HDL or "good" cholesterol) and triglycerides depend partly on specific dietary choices. For instance, if you’re overweight or get little exercise, a diet with lots of quickly-digested carbohydrates can lower HDL and raise triglycerides, increasing the risk of heart disease. To gain the most heart protection, choose high-fiber whole grains rather than refined carbohydrates or starches like potatoes and white rice.
Most studies have found that higher consumption of fruits and vegetables of all kinds (except for white potatoes and French fries) is protective against cardiovascular disease.
According to the American Cancer Society, one-third of all cancer deaths are attributable to eating too few fruits and vegetables, and too much fat. The incidence of lung and colorectal cancer is lower in vegetarians than in nonvegetarians. Cross-cultural data also indicate that breast cancer rates are lower in populations that consume plant-based diets. A number of studies have also associated red meat with an increased risk of breast cancer.
Some population studies have suggested that vegetarian women have lower estrogen levels which may be protective against breast cancer. In fact, researchers have shown that a substance called indole-3 carbinol, found in cabbage, broccoli, and other cruciferous vegetables, helps convert a harmful form of estrogen in the body to a less harmful one. Broccoli contains another cancer-fighting chemical called sulforaphane, and soy contains genistein, which also appears to be protective against some cancers.
Overall, vegetarians are slimmer than meat-eaters, probably because their diets are lower in fat and calories and higher in fiber. In the ongoing Oxford Vegetarian Study in England, the average vegetarian has a slightly lower body mass index than a nonvegetarian.
In the United States, one national survey reported that vegetarians (defined as those who ate no meat, fish, or poultry on the day their dietary intake was recorded) consumed fewer calories and were somewhat less likely to be obese than those who ate meat. On the other hand, compared to the meat-eaters with the healthiest diets, vegetarians actually consumed more calories – and were more likely to be obese. So if you’re already eating a relatively healthy diet, you may not notice much change in your weight when you cut out the meat. However, if your current diet includes lots of saturated fats, few fruits and vegetables, and poor choices in grains, adopting a healthy vegetarian diet could make a big difference.
Vegetarians are less likely to die from the complications of type 2 diabetes, probably because they eat more whole grains and are less likely to be overweight.
The Nurses’ Health Study recently reported that a combination of several lifestyle factors, including dietary elements which usually form part of a well-planned vegetarian diet, were found to reduce the risk of type 2 diabetes by 90 percent. Key factors were avoiding obesity, exercising regularly, not smoking, drinking at least one-half serving of alcohol per day, and eating a high-fiber diet that incorporated carbohydrates with a low glycemic load and polyunsaturated fats rather than saturated or trans fats.
There are two main types of vegetarians. Lacto-ovo vegetarians include milk and eggs in their diet. Vegans eat strictly plant foods. The distinction is significant when it comes to one specific nutrient – vitamin B12.
There are no reliable plant sources of vitamin B12 (cobalamin), considered essential for healthy blood, nerves, and cell growth. Although B12 exists in sea vegetables, spirulina, mushrooms, and soy products such as tempeh and miso, much of it is in an inactive form of the vitamin. However, this is not a major problem for vegetarians, because B12 supplements are readily available, and less than one-millionth of a gram per day is required. Also, the nutrient stays in the body for years. Still, since B12 absorption becomes less efficient as people age and symptoms of deficiency appear gradually, scientists recommend B12 supplements for older vegetarians.
A common misconception about vegetarianism is that it can cause protein deficiency. Many vegetables are rich in protein. Tofu alone supplies 43 percent of calories from vegetable protein. Other plant foods high in protein include nuts, sweet potatoes, corn, chickpeas, and avocado.
There are also many people who are eating too much protein. Excess protein has been associated with osteoporosis, kidney stones, kidney disease, and hardening of the arteries. Excess saturated fat raises the risk of heart disease.
To offer a healthful alternative to the different Food Guide Pyramids, which lump animal and plant foods together in a single group, Cornell and Harvard University researchers have produced the Vegetarian Diet Pyramid (see diagram).
It graphically illustrates the ideal proportions of various plant food groups in a daily meatless diet. The base of the pyramid is Daily Physical Activity, which aids digestion and boosts overall health. The lower portion of the pyramid is dedicated to the food groups that should appear in every meal and account for about three-quarters of our daily intake.
There are scientists who believe that notwithstanding our long history of being carnivores, humans are basically a vegetarian specie. Many people who have adopted an all-veggie diet will easily agree with that premise.
There are good reasons to give a vegetarian menu a try. According to the American Dietetic Association (ADA), "scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer."
The fact is, vegetarians on average eat better than nonvegetarians. They consume more vitamins A, C and E, thiamine, riboflavin, magnesium, folate, and carotenoids. The typical vegetarian eats about two to three times as much fiber as the nonvegetarian. The health dividends paid by these nutrients have been thoroughly studied.
Just as important though, is what is missing from the vegetarian’s plate: The meatless diet has less saturated fat, less cholesterol, and fewer calories. Vegetarians have largely escaped the epidemic of obesity, and they have much lower rates of type 2 (adult-onset) diabetes. So if better health is your goal, here’s what you can and can’t expect to achieve by becoming a vegetarian.
Vegetarians tend to have lower cholesterol and low-density lipoproteins (LDL or "bad" cholesterol) than nonvegetarians. They are also likely to consume more folate, antioxidants such as vitamins C and E, carotenoids, and phytochemicals – all of which offer some protection against heart disease. Research has shown that the blood vessels of vegetarians over age 50 are more elastic and thus at reduced risk for atherosclerosis. Indeed, vegetarian diets have been used to halt or reverse coronary artery disease.
Levels of high-density-lipoprotein (HDL or "good" cholesterol) and triglycerides depend partly on specific dietary choices. For instance, if you’re overweight or get little exercise, a diet with lots of quickly-digested carbohydrates can lower HDL and raise triglycerides, increasing the risk of heart disease. To gain the most heart protection, choose high-fiber whole grains rather than refined carbohydrates or starches like potatoes and white rice.
Most studies have found that higher consumption of fruits and vegetables of all kinds (except for white potatoes and French fries) is protective against cardiovascular disease.
Some population studies have suggested that vegetarian women have lower estrogen levels which may be protective against breast cancer. In fact, researchers have shown that a substance called indole-3 carbinol, found in cabbage, broccoli, and other cruciferous vegetables, helps convert a harmful form of estrogen in the body to a less harmful one. Broccoli contains another cancer-fighting chemical called sulforaphane, and soy contains genistein, which also appears to be protective against some cancers.
In the United States, one national survey reported that vegetarians (defined as those who ate no meat, fish, or poultry on the day their dietary intake was recorded) consumed fewer calories and were somewhat less likely to be obese than those who ate meat. On the other hand, compared to the meat-eaters with the healthiest diets, vegetarians actually consumed more calories – and were more likely to be obese. So if you’re already eating a relatively healthy diet, you may not notice much change in your weight when you cut out the meat. However, if your current diet includes lots of saturated fats, few fruits and vegetables, and poor choices in grains, adopting a healthy vegetarian diet could make a big difference.
The Nurses’ Health Study recently reported that a combination of several lifestyle factors, including dietary elements which usually form part of a well-planned vegetarian diet, were found to reduce the risk of type 2 diabetes by 90 percent. Key factors were avoiding obesity, exercising regularly, not smoking, drinking at least one-half serving of alcohol per day, and eating a high-fiber diet that incorporated carbohydrates with a low glycemic load and polyunsaturated fats rather than saturated or trans fats.
There are no reliable plant sources of vitamin B12 (cobalamin), considered essential for healthy blood, nerves, and cell growth. Although B12 exists in sea vegetables, spirulina, mushrooms, and soy products such as tempeh and miso, much of it is in an inactive form of the vitamin. However, this is not a major problem for vegetarians, because B12 supplements are readily available, and less than one-millionth of a gram per day is required. Also, the nutrient stays in the body for years. Still, since B12 absorption becomes less efficient as people age and symptoms of deficiency appear gradually, scientists recommend B12 supplements for older vegetarians.
There are also many people who are eating too much protein. Excess protein has been associated with osteoporosis, kidney stones, kidney disease, and hardening of the arteries. Excess saturated fat raises the risk of heart disease.
It graphically illustrates the ideal proportions of various plant food groups in a daily meatless diet. The base of the pyramid is Daily Physical Activity, which aids digestion and boosts overall health. The lower portion of the pyramid is dedicated to the food groups that should appear in every meal and account for about three-quarters of our daily intake.
There are scientists who believe that notwithstanding our long history of being carnivores, humans are basically a vegetarian specie. Many people who have adopted an all-veggie diet will easily agree with that premise.
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