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Many times when I am working with a client and trying to get a feel of what they like to eat, I hear, “Oh, I never eat red meat, it’s soo not good for you.” Being a carnivore (and Sephardic to boot!) I could never just stop eating red meat, cold turkey that is! (It’s still a great source of iron and a lean cut is pretty high in protein, vitamins, and isn’t high in fat.) But practically speaking, is there any health benefit to being a vegetarian? Can a diet without meat provide adequate nutrients?
A vegetarian does not eat meat, fish, or fowl, or any product containing them. A typical vegetarian diet focuses on grains, fruits, nuts, and vegetables; still, considerable variations exist. A lacto-ovo vegetarian avoids meat, fish, and poultry, but consumes dairy products and eggs. The lacto vegetarian consumes dairy but avoids meat, fish, poultry, and eggs. A vegan, or total vegetarian, excludes both dairy and eggs, obtaining all nutrients from plant sources. So how prevalent is vegetarianism in the U.S.? A 2006 poll conducted by the Vegetarian Resource Group found that 7% of adults never eat red meat and that 2.3% never eat meat, fish, or fowl. That’s no small cheese!
Why would someone want to choose to be a vegetarian? There are a variety of reasons people do so, including concern about the environment, animal welfare, or world hunger; or they simply don’t like the taste, never really ate meat often anyway, or believe it is unhealthy. Aside from a healthier lifestyle, religious beliefs and/or economic issues may also factor into this choice.
From a more traditional standpoint, the science of nutrition has focused mainly on the intake of nine nutrients that are adequate to promote growth and reproduction. Lately, however, this paradigm has been shifting towards focusing on an “optimal diet” which promotes not only health and longevity but also reduces the risk of diet-related chronic diseases or the prevention of other diseases, including cancer. A vegetarian eating plan can be adequate and optimal and may even provide numerous health benefits.
According to various studies, reduced red-meat consumption correlates with healthier cholesterol levels, other heart health benefits, and reduced rates of pancreatic and colorectal cancers. (Please note: It was unclear how much meat was consumed prior and subsequent to the study to produce that effect and how fatty the meats were.)
Studies have shown that a vegetarian diet may aid in weight management. In 2007, Burke and colleagues suggested that individuals that adhered to a lacto-ovo vegetarian regimen were able to reduce intakes of both fat and calories and therefore reduce overall body weight. Another comprehensive study published by the International Journal of Obesity and Related Metabolic Disorders (2003) examined the body mass index (BMI) of four different groups, including meat eaters, fish eaters, vegetarians, and vegans. The meat eaters had the highest BMI, followed by fish eaters and vegetarians. Vegans had the lowest BMI of all groups.
Contrary to popular belief, an individual’s protein requirements can be met solely with plant foods. Although animal proteins are considered “complete proteins,” since they contain all eight essential amino acids, plant sources of protein are lacking in one or more of them and are referred to as “incomplete” or “complementary” proteins. Some individuals know how to pair up the protein sources to get a complete protein. Some wholesome combinations include pasta and veggies, a peanut-butter sandwich (on whole grain bread—not just whole wheat!) with vegetable soup, or a green salad with walnuts and sunflower seeds.
When a variety of plant foods are consumed and adequate calorie levels are satisfied, the incomplete proteins will combine to form complete ones; the amino acids will find and join each other. If you don’t necessarily consume complementary proteins in the same meal, you can just consume them throughout the day.
Who needs meat, right? What’s the catch here? The challenge is getting enough of certain nutrients by eating a variety of foods. One such nutrient, vitamin B12, which contains cobalamine, biotin, and folic acid, may be lacking in vegetarians since it is found predominantly in meat protein. This is especially the case for pregnant and depressed individuals. The good news is that lacto-ovo vegetarians can get adequate B12 if they consume whole eggs and dairy regularly. Vegans have to be sure to consume fortified foods, such as breakfast cereals, nutritional yeast, or soy milk. Just some food for thought: spirulina, sea vegetables, and fermented soy products are not reliable sources of this important vitamin.
Vegetarians, especially vegans, must make sure to consume Vitamin D and calcium, both essential for bone health. Lack of Vitamin D can interfere with normal bone metabolism, leading to rickets in children and osteoporosis in adults. In a study by Barr (2002) of 90 vegetarians, 56 reported that their diets have become restrictive over time, and 48 planned more changes, specifically, to use fewer dairy products.
Furthermore, a Swedish study of 30 vegans concluded that intakes of calcium and vitamin D were below recommended guidelines. Specifically, when dairy products are omitted, fortified foods such as soy, milk, cereals, breads, and juices must be consumed. Unfortunately, vegetable sources of calcium, such as spinach, contain high amounts of oxalic acid, which interferes with absorption.
Foods rich in Vitamin D include fortified milk products, fatty fish such as salmon, and fish liver oils, most notably cod liver oil. Fortified foods and eggs from hens fed Vitamin D are also good sources. And the best source of Vitamin D is the sun! Just a few minutes a day is all you need. However, factors such as the use of sunscreen, the time of day, the season of the year, the level of the pigment melatonin in the skin, and even the distance one is from the equator, all limit the skin’s ability to produce this vitamin.
A vegetarian must also consume iron. Iron is a vital part of hemoglobin, a protein that transports oxygen in the blood. Iron intake is important during all stages of life, especially for growing children, and pregnant and menstruating women. The iron in meat, fish, and poultry is “heme” iron, which the body absorbs readily. The iron in dairy, eggs, plant foods, cereals, and breads is “non-heme,” which is less readily absorbed. However, foods rich in Vitamin C, such as tomatoes, oranges, and broccoli, aid in the absorption of non-heme iron.
So, if you ate spaghetti and tomato sauce, the Vitamin C in the sauce should help with absorbing the iron in the spaghetti. In addition, those individuals who exercise must make sure their iron levels are adequate, since many people, especially females who participate in intense, regular physical activity, report marginal to low levels of iron. Iron requirements may be 30% to 70% greater in active people as compared to sedentary people.
In conclusion, a well-planned vegetarian diet can be an excellent choice for maintaining a health-conscious lifestyle. Protein consumption is less of a concern than ingesting adequate vitamins and minerals from a variety of sources. So with careful planning, enjoy nature’s bounty to the fullest!
Rachael E. Schindler, MA, MS, CAI, CPT, has over 18 years of experience in exercise physiology, Pilates, nutritional counseling, and teaching, as well as multiple degrees in forensic and developmental psychology. She specializes in food and behavioral issues for both children and adults, offering the right combination of diet, exercise, and support all in one stop! Insurance is accepted. She can be reached at Teichbergr@aol.com or 917-690-5097. ♦
1 - Posted on 10/22/2009 4:05:25 PM
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Actually, the countries with the highest rates of osteoporosis ate the ones that consume the most dairy products (North America, Australia etc.). It seems somebody has been telling us some porky pies (lies) to sell their product (the dairy industry). If you want some real life examples, look at the Shaolin monks in China who consume no dairy, but yet have great bone health. Actually, a good proportion of the world don't consume dairy (especially Asian countries), yet North America tops the list with osteoporosis rates.
The reason behind this in not 'lack of calcium' as everyone seems to quote, but 'excess of protein'. When people start consuming too much protein (over 2.0 g/kg/d), the extra protein can become a stressful stimulus for the kidney. This is even more of a concern as we get older and our organs are less efficient and effective.
Very high levels of dietary protein have also been correlated with increased urinary calcium excretion. The loss of calcium through urine could potentially be harmful for bone turnover, with the added risk of osteoporosis. Finally, protein requires vitamin B6 in order to be metabolized and ultimately utilized in the body. Very high levels of dietary protein increase the requirement for this B vitamin.
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by Jonte |
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2 - Posted on 10/23/2009 5:41:11 AM
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I am a lifetime vegetarian and know several longtime or also lifetime vegetarians (family and friends). None of them has osteoporosis or a disease that has to do with not eating meat.
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by @rno |
Almere Holland |
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3 - Posted on 10/23/2009 12:36:24 PM
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You might want to check out this new book by a 20-year vegan:
The Vegetarian Myth: Food, Justice and Sustainability
http://www.lierrekeith.com/work.htm
She literally obliterates the notion that vegetarianism is eco-friendly and shows in great detain how the exact opposite is the case.
I've done several reviews, the latest being here:
http://freetheanimal.com/2009/10/the-vegetarian-myth-revisited.html
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by Richard Nikoley |
San Jose |
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4 - Posted on 10/26/2009 8:29:24 AM
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Dear Dr. Schindler:
As an inductee in the Carnivores Hall of Fame, I recently had to cut back my meat consumption due to health reasons.
No longer do I eat upwards of ten pounds of red meat weekly.
Gone are the days of the 2.25 lb two incher rib steak with long bone in. No more breakfasts of 4 half-pound burgers.
Now, I eat a paltry 4 lbs of red meat weekly, at best.
However, I am still hungry, maybe you can make some suggestions about these things I have heard about which they call "vagtebeels," vejtaybols"....or, yes, that's it...
"VEGETABLES !"
What are they and can you recommend any for me?
Sincerely,
The Legendary Danny O'Doul
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by The Legendary Danny O'Doul |
Wemphis, NY |
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