Vegetarian Eating and Vegetarian Diets
Are They Healthier?
Yes, say diet nutritionists. Provided
the vegetarian diet is balanced.
Most studies show that vegetarians face
about 30 percent lower risk of death from heart disease than do those
who eat meat, fish or poultry. The effects on cancer risk are less consistent,
but some studies show cancer deaths are at least 40 percent lower among
vegetarians, while others show no difference. Of course, some of the benefits
attributed to vegetarian eating may be related to other lifestyle choices:
as a group, vegetarians often keep physically active, don’t use tobacco
and avoid or limit alcohol.
The greater consumption of fruits and vegetables
usually associated with a vegetarian diet represents a major health benefit
because of the vitamins, minerals, cancer-fighting phytochemicals and
dietary fiber they supply. Although average U.S. consumption still hasn’t
met the recommended minimum of five daily servings, many vegetarians get
well beyond it. The American Institute for Cancer Research (AICR) says
diets containing substantial and varied amounts of vegetables and fruits
will prevent 20 percent of more of all types of cancer. Recommended consumption
is five to 10 servings daily, which means a substantial amount of fruit
or vegetables for the day.
Fewer vegetarians than meat-eaters are
overweight. That doesn’t mean avoiding meat is the key to weight
control, though. With or without meat, filling up on fruits and vegetables
instead of sweets, high-fat snack foods, high-sugar drinks and alcohol
make weight control easier.
One of the major heart-related benefits of vegetarian eating is probably
the low level of cholesterol-raising saturated fat in these diets, but
this doesn’t mean completely omitting meat from the diet is necessary
for good health. Foods like fish, skinless poultry and even lean red meats
don’t add much saturated fat, as long as portions are kept moderate.
Cholesterol-raising trans fat is another
issue to consider. A “vegetarian” diet rich in deep-fried or
high-fat foods is far from healthful. Some studies have linked red meat
to a greater risk of colon cancer, but a new report in the European Journal
of Clinical Nutrition questions such a link. Even if cancer or heart disease
is related to processed meats and sausages, high-fat meats and those cooked
at high-temperatures (which form carcinogens), that doesn’t necessarily
mean all meat, fish and poultry pose a risk. AICR claims that vegetarian
eating may reduce the risk of some cancers, but emphasizes that any beneficial
effects of a vegetarian diet may also be gained from one that limits meat
and other animal products, and emphasizes an abundance of a variety of
vegetables, fruits, whole grains and beans. The same conclusion probably
applies to heart-related and other health benefits of vegetarian eating.
It’s not just what you avoid, it’s what you eat that counts.
Source: www.msnbc.com 2002
Vegetarian
Diet
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