It's easy to plan a balanced vegetarian diet. Grains, beans, and vegetables are rich in protein and iron. Green, leafy vegetables, beans, lentils, nuts, and dried fruits are excellent sources of vitamins and minerals.
FOR OVER 15 years I have enjoyed a vegetarian diet and found it to be a powerful way to promote good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthful.
Vegetarians avoid meat, fish, and poultry. Those who include dairy products and eggs in their diets are called lacto-ovo vegetarians. Vegans (pure vegetarians) eat no meat, fish, poultry, eggs, or dairy products.
Vegetarian diets significantly reduce the risk of a broad range of health concerns.
American-based medical orga-nisation, Physicians for Respon-sible Medicine, has published the results of its research on the health benefits of a vegetarian diet. Here are their findings:
A HEALTHY HEART
Vegetarians have much lower cholesterol levels than meat-eaters, and heart disease is uncommon in vegetarians. The reasons are not hard to find. Vegetarian meals are typically low in saturated fat and usually contain little or no cholesterol, since cholesterol is found only in animal products. Vegans consume a cholesterol-free diet.
The type of protein in a vegetarian diet may be another important advantage. Many studies show that replacing animal protein with plant protein lowers blood cholesterol levels - even if the amount of fat in the diet stays the same.
Those studies show that a low-fat, vegetarian diet has a clear advantage over other diets.
Even if you are not totally vegetarian, the experts are now recommending that we consume as much as nine or more servings of vegetables and fruit daily to protect us from disease.
LOWER BLOOD PRESSURE
Studies dating back to the early 1920s show that vegetarians have lower blood pressure than non-vegetarians do. In fact, some studies have shown that adding meat to a vegetarian diet raises blood pressure levels rapidly and significantly. When patients with high blood pressure begin a vegetarian diet, many are able to eliminate their need for medication.
CONTROLLING DIABETES
The latest studies on diabetes show that a diet high in plant protein and complex carbohydrates (soy is a great source) and low in fat is the best dietary prescription for controlling diabetes. Since diabetics are at high risk for heart disease, avoiding fat and cholesterol is important, and a vegetarian diet is ideal. Even insulin-dependent diabetics can help to reduce their insulin needs with a plant-based diet.
CANCER PREVENTION
A vegetarian diet helps prevent cancer. Studies of vegetarians show that death rates from cancer are only about one-half to three-quarters of those of the general population.
Breast cancer rates are dramatically lower in countries where diets are typically plant-based. When people from those countries adopt a Western, meat-based diet, their rates of breast cancer soar.
Vegetarians also have significantly less colon cancer than meat eaters. Meat consumption is more closely associated with colon cancer than any other dietary factor.
Why do vegetarian diets help protect against cancer? First, they are lower in fat and higher in fibre than meat-based diets. But other factors are important, too.
For example, vegetarians usually consume more antioxidants like vitamin C and beta-carotene. This might help to explain why they have less lung cancer.
One study has shown that the sugars in dairy products may raise the risk for ovarian cancer in some women. Many of the other anti-cancer aspects of a vegetarian diet are yet to be fully understood.
THE CALCIUM CONNECTION
Vegetarians are less likely to form either kidney stones or gallstones. In addition, vegetarians may also be at lower risk for osteoporosis.
A high intake of animal protein encourages the loss of calcium from the bones. Replacing animal products with plant foods reduces the amount of calcium lost. People who live in countries where the diet is plant-based have little osteoporosis even when calcium intake is low.
SPECIAL CONSIDERATIONS
It's easy to plan a balanced vegetarian diet. Grains, beans, and vegetables are rich in protein and iron. Green, leafy vegetables, beans, lentils, nuts, and dried fruits are excellent sources of vitamins and minerals.
Vitamin B12 is plentiful in fortified foods. Some sources are soy products, commercial breakfast cereals, and nutritional yeast. Although vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diet.
For optimal nutrition, the American Medical Association now recommends that everyone takes daily supplements. I use an excellent Cellular Nutritional Programme for myself and for my patients.
You may email Dr. Tony Vendryes at Vendryes@mac.com, or visit our website at www.anounceofprevention.org. You may also listen to 'An Ounce of Prevention' on Power 106 FM on Fridays and Saturdays at 8:00 p.m.
