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Vegetarian diet and health
From CopperWiki
Health concerns associated with vegetarian diets are on the rise. While those in favour of vegetarianism assure that with foresight, knowledge and some proper planning, eating a diet that is free from animal products need not be cause for worry; there are others who warn of health risks associated with vegetarian diets. However, both groups agree that including nutritive foods in vegetarian diet holds the key to a balanced diet and a healthy life.
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[edit] Why should I be aware of this?
- Those following a vegetarian diet need to be aware of the nutrients they are missing from the foods by not consuming non vegetarian diets.
- Few people practicing vegetarianism are affected with lifestyle diseases such as obesity, heart disease and cancer.
- When choosing vegetarian eating, it is important to be aware that there are special nutritional needs at different stages of life.
- Nutrients, such as iron and zinc, are available in a meatless diet.
- Vitamin B12 is a vitamin which only vegans (vegetarians eating no dairy, eggs, meat, fish, and birds) need to add to their diet.
[edit] All about vegetarian diet and health
There are many benefits associated with vegetarian diet. There are some health concerns too.
[edit] Benefits of vehetarian diet
- The prevalence of hypertension among vegetarians is about one-third to one-half that of non-vegetarians. A study of Caucasian Seventh-day Adventists found hypertension in 22 percent of omnivores, but only 7 percent of vegetarians. Among African Americans, the prevalence was 44 percent of omnivores and 18 percent of vegetarians. Adopting a vegetarian diet significantly lowers blood pressure in both normal and hypertensive individuals. [1]
- Cholesterol levels are much lower in vegetarians. In one study, total cholesterol in those following a vegetarian diet for 12 months decreased by 24.3 percent. [1]
- Cancer rates for vegetarians are 25 to 50 percent below population averages, even after controlling for smoking, body mass index, and socioeconomic status.[1] One study found that people who include generous amounts of fruits and vegetables in their daily diets have lower rates of cancers of the lung, breast, colon, bladder, stomach, mouth, larynx, esophagus, pancreas, and cervix compared to people who avoid such foods.
- Obesity is a major contributor to many serious illnesses, and is much less common among vegetarians, compared to the general population. Vegetarians are, on average, about 10 percent leaner then omnivores. [1]
- Plant-based diets may encourage a later menarche, which has been shown to be associated with reduced risk of breast cancer in epidemiologic studies.
- Fruits and vegetables contain antioxidant substances, such as vitamin C, vitamin E, and carotenoids, which protect cells against oxidative damage, which is related to cancer risk and other health problems.[1]
- The multitude of phytochemicals found in various fruits, vegetables, grains, legumes, and nuts are thought to protect against heart disease and cancer.[1]
[edit] Health concerns associated with vegetarian diet
The more restrictive the vegetarian diet, the more difficult it is to get all the needed nutrients. An ovo-vegaterian diet is better than a vegan diet.Moreover, a healthy vegetarian diet requires very careful, proper planning.
[edit] 90 degrees -- What we do not know yet
- Women who do not have enough vitamin B12 in their blood before and after conception have a greater chance of having a baby with brain or spinal cord defects, a new study says. Most at risk may be vegans and vegetarians, since B12 is far more common in meat and animal-based foods, the study noted.[2]
- Many doctors are aware that a low-fat vegetarian diet can reverse heart disease and provide other benefits; however, they mistakenly think that patients will not make the transition. Studies show that patients easily transition from a standard omnivorous diet to a low-fat, vegetarian diet that helps people lose weight, lower blood pressure, and otherwise improve their health. [3]
[edit] Unlearn
- It is oft said that vegetarian dishes are a healthier choice. This is not always true. Some vegetarian dishes contain a lot of fat, especially if they are made with lots of cheese, oil, pastry or creamy sauces, or if they have been fried. So they aren't necessarily a healthy option. In fact, red meat can be low in fat if it is lean and all the visible fat has been removed. Other low-fat options are chicken without the skin, and fish, if they have been cooked without too much fat.
- There is a misconception that meat takes days to digest. Meat is actually digested within four to six hours of being eaten as opposed to fiber, which can take up to 72 hours to digest.
- There is a myth that protein is the most important nutrient in the diet, and protein from meat, fish, poultry, milk and eggs is superior to the incomplete protein from plant sources. The truth is:
- Too much protein is as harmful as too little, and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress, and bad digestion
- High protein-diets bring about temporary weight-loss, at the expense of overall health, and people quickly regain weight once they return to a normal diet.
- A varied vegetarian diet with a balance of protein, fats & carbohydrates, and adequate calorie intake provides more than enough protein.
- Complete animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways.
- Protein from plant sources doesnot include excess calories from fat, toxic residues, or an overabundance of protein, which stresses the kidneys.
[edit] What can I do?
- Use a vegetarian food pyramid to keep your vegetarian diet on track. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
- For those starting on a vegetarian diet, nutrition counseling can help you get started on a diet that is nutritionally adequate.
- A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they are a art of your daily meal.
[edit] References
- Vegetarian Diets: Advantages for Children
- Popular Food Myths – What’s The Truth?
- Vegetarian Protein - Myth and Reality
- New study explodes myth about vegetarian diet
- Information on Vegetarian Diets
- Vegetarian diet: How to get the best nutrition
- Farley, Dick. Vegetarian Diets: The Plusses and the Pitfalls
