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Vegetarian vs meat diet
by Dr Chris Brown
Are there greater health benefits associated with a vegetarian diet or do meat-eaters get more of the nutrients? Dr Chris cuts through the myths and sorts out the facts.
For many years, the decision to follow a vegetarian diet was regarded as a noble but deprived existence at best, and cranky at worst. This was perhaps reflected in the name of the most famous vegetarian restaurant in my area in those days - Cranks.
As the number of vegetarians has grown, and the range of food available has become wider, it has become clear that most vegetarians enjoy their food a great deal and, what is more, there are possible health benefits associated with vegetarian eating.
So which type of diet is better for you, vegetarian or meat-eating (best described as an omnivorous diet rather than a carnivorous diet)? And what are the benefits and pitfalls of each?
Vegetarian diet
Good points
Perhaps the most obvious benefit of vegetarian eating is the reduced risk of coronary heart disease. Vegetarians tend to have lower levels of LDL cholesterol (the bad stuff), reduced clotting factors, lower blood pressure and a lower incidence of diabetes. These reduced risks are because vegetarian diets usually have:
Lower saturated fat content
Higher fibre content
Lower salt content
Larger amounts of fruit and vegetables, so more antioxidant vitamins
More complex carbohydrates and fewer simple sugars
A study showed that people who ate raw salad/vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate These benefits are slightly less pronounced in vegetarian diets that incorporate large amounts of dairy products such as hard cheeses, eggs and cream. However, inclusion of some dairy produce does reduce the likelihood of some of the nutritional deficiencies that can be associated with a vegan diet.
Cancer risk may also lower with a vegetarian diet, particularly cancer of the colon. There is also some evidence that vegetarian diets (or diets with only a small meat content) may reduce the risk of cancer of the breast, pancreas, prostate and kidney.
Bad points
A carefully planned and varied vegetarian diet can provide all the necessary nutrients, but this can take time and effort to achieve, so many vegetarians are at risk of some nutritional deficiencies. The situation isn't helped by the relatively narrow range of vegetarian foods offered in pubs, restaurants and cafés. Vegetarians who want to eat out with omnivorous friends on a regular basis have difficulty getting a balanced diet. The most common nutritional problems include:
Iron deficiency Meat is an important iron source, so vegetarians must be careful to include good iron sources such as eggs, leafy green vegetables, dried fruit, fortified cereals, peas, beans, nuts and pulses. Iron from vegetable sources is less easily absorbed than from meat sources, but the absorption is improved by vitamin C, so a good vitamin C source such as fruit or fruit juice should be included with every meal. Iron absorption is reduced by tannins in tea and coffee, so these, ideally, shouldn't be drunk with a meal.
Vitamin B12 deficiency and calcium deficiency These are only usually a problem if dairy products are not included in the diet. Although meat is a good source of B12, sufficient quantities can be found in eggs, cheese, milk and yoghurts. Yeast products such as Marmite are also a good source. Non-dairy sources of calcium include sesame and sunflower seeds, and pulses such as peas, beans and lentils.
Looking for healthy eating plans? Let's talk
Vitamin D deficiency Fish and fish oils are the best dietary source of vitamin D, but eggs and milk products provide some. In the UK, margarines are reinforced with vitamin D, as are some cereals. The main source of vitamin D is through the action of sunlight on the skin, so dietary sources are less important for many vegetarians, but can still be important for those who get little sun exposure, or for children, whose bones are growing.
Amino-acid balance and protein content Body proteins are made from amino acids, many of which are derived from dietary proteins. Animal proteins are the most easily accessible form of protein, and contain a wide range of amino acids. Although dairy products provide a good protein source for most vegetarians, it is important to have protein from other sources also. Vegans are at the highest risk of protein deficiency, as vegetable proteins are often low in certain essential amino acids such as lysine and methionine. Regular inclusion of rice, nuts, seeds and grains is important to ensure a good amino-acid balance.
Minerals Vegetarians have often been found to have lower blood levels of some minerals such as copper, zinc and selenium. Crops grown with artificial fertiliser are particularly low in minerals. It may be sensible for vegetarians to take a multimineral supplement.
Meat-eating
Good points
Meat is a good source of protein, iron, B-group vitamins, and calories. The wide variety of meat products available makes it easy to have a varied and enjoyable diet without much inconvenience. As a meat and fish eater myself, I would add that they simply taste great, and for many people, turn eating into a source of great pleasure. Nutrition experts generally agree that there is little convincing evidence that meat itself is bad. The amount of meat eaten, and especially the amount of red meat (beef, lamb and pork) is more important when looking at health risk. Inclusion of some low-fat meat and fish doesn't seem to be in any way harmful, and can be beneficial in lowering the risk of nutrient deficiencies.
Bad points
There are health concerns relating to diets with a high meat content. Many nutritionists advise limiting red meat intake to less than 80g (about 3oz) a day, and eating more fish and poultry.
The two main concerns relating to high red meat intakes are:
High saturated-fat intake, leading to increased levels of blood cholesterol, and an increased risk of coronary heart disease and strokes
A possible increased cancer risk, especially colon cancer.
These risks may be a direct effect of the meat itself, but may possibly be due to the filling effect of the meat, and so the relatively poor intake of fruit, vegetables, pulses and grains in big meat eaters. There is only so much room on your plate and in your stomach, and a meat-rich meal doesn't leave much scope for plant-based foods. It has been suggested that meat should be 'used as a condiment', to add flavour and interest to a plant-food diet.
Other detrimental effects of a diet with a high meat content include:
Low fibre intake
Higher salt intake, particularly with products such as bacon, sausages, burgers and processed meats. Cold meats such as ham and salamis have a high salt content.
So which is healthier?
A well-balanced diet of either kind is good for you. With any diet, it is important to incorporate a wide range of foods to ensure a good nutrient intake. An omnivorous diet that has a limited red meat content and includes plenty of fruit and vegetables doesn't appear to be any less healthy than a vegetarian diet. A recent study showed that people who ate raw/salad vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate.
handbag.com: Vegetarian vs meat diet - the great debate
Come and discuss about cons and pros over those diets.
by Dr Chris Brown
Are there greater health benefits associated with a vegetarian diet or do meat-eaters get more of the nutrients? Dr Chris cuts through the myths and sorts out the facts.
For many years, the decision to follow a vegetarian diet was regarded as a noble but deprived existence at best, and cranky at worst. This was perhaps reflected in the name of the most famous vegetarian restaurant in my area in those days - Cranks.
As the number of vegetarians has grown, and the range of food available has become wider, it has become clear that most vegetarians enjoy their food a great deal and, what is more, there are possible health benefits associated with vegetarian eating.
So which type of diet is better for you, vegetarian or meat-eating (best described as an omnivorous diet rather than a carnivorous diet)? And what are the benefits and pitfalls of each?
Vegetarian diet
Good points
Perhaps the most obvious benefit of vegetarian eating is the reduced risk of coronary heart disease. Vegetarians tend to have lower levels of LDL cholesterol (the bad stuff), reduced clotting factors, lower blood pressure and a lower incidence of diabetes. These reduced risks are because vegetarian diets usually have:
Lower saturated fat content
Higher fibre content
Lower salt content
Larger amounts of fruit and vegetables, so more antioxidant vitamins
More complex carbohydrates and fewer simple sugars
A study showed that people who ate raw salad/vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate These benefits are slightly less pronounced in vegetarian diets that incorporate large amounts of dairy products such as hard cheeses, eggs and cream. However, inclusion of some dairy produce does reduce the likelihood of some of the nutritional deficiencies that can be associated with a vegan diet.
Cancer risk may also lower with a vegetarian diet, particularly cancer of the colon. There is also some evidence that vegetarian diets (or diets with only a small meat content) may reduce the risk of cancer of the breast, pancreas, prostate and kidney.
Bad points
A carefully planned and varied vegetarian diet can provide all the necessary nutrients, but this can take time and effort to achieve, so many vegetarians are at risk of some nutritional deficiencies. The situation isn't helped by the relatively narrow range of vegetarian foods offered in pubs, restaurants and cafés. Vegetarians who want to eat out with omnivorous friends on a regular basis have difficulty getting a balanced diet. The most common nutritional problems include:
Iron deficiency Meat is an important iron source, so vegetarians must be careful to include good iron sources such as eggs, leafy green vegetables, dried fruit, fortified cereals, peas, beans, nuts and pulses. Iron from vegetable sources is less easily absorbed than from meat sources, but the absorption is improved by vitamin C, so a good vitamin C source such as fruit or fruit juice should be included with every meal. Iron absorption is reduced by tannins in tea and coffee, so these, ideally, shouldn't be drunk with a meal.
Vitamin B12 deficiency and calcium deficiency These are only usually a problem if dairy products are not included in the diet. Although meat is a good source of B12, sufficient quantities can be found in eggs, cheese, milk and yoghurts. Yeast products such as Marmite are also a good source. Non-dairy sources of calcium include sesame and sunflower seeds, and pulses such as peas, beans and lentils.
Looking for healthy eating plans? Let's talk
Vitamin D deficiency Fish and fish oils are the best dietary source of vitamin D, but eggs and milk products provide some. In the UK, margarines are reinforced with vitamin D, as are some cereals. The main source of vitamin D is through the action of sunlight on the skin, so dietary sources are less important for many vegetarians, but can still be important for those who get little sun exposure, or for children, whose bones are growing.
Amino-acid balance and protein content Body proteins are made from amino acids, many of which are derived from dietary proteins. Animal proteins are the most easily accessible form of protein, and contain a wide range of amino acids. Although dairy products provide a good protein source for most vegetarians, it is important to have protein from other sources also. Vegans are at the highest risk of protein deficiency, as vegetable proteins are often low in certain essential amino acids such as lysine and methionine. Regular inclusion of rice, nuts, seeds and grains is important to ensure a good amino-acid balance.
Minerals Vegetarians have often been found to have lower blood levels of some minerals such as copper, zinc and selenium. Crops grown with artificial fertiliser are particularly low in minerals. It may be sensible for vegetarians to take a multimineral supplement.
Meat-eating
Good points
Meat is a good source of protein, iron, B-group vitamins, and calories. The wide variety of meat products available makes it easy to have a varied and enjoyable diet without much inconvenience. As a meat and fish eater myself, I would add that they simply taste great, and for many people, turn eating into a source of great pleasure. Nutrition experts generally agree that there is little convincing evidence that meat itself is bad. The amount of meat eaten, and especially the amount of red meat (beef, lamb and pork) is more important when looking at health risk. Inclusion of some low-fat meat and fish doesn't seem to be in any way harmful, and can be beneficial in lowering the risk of nutrient deficiencies.
Bad points
There are health concerns relating to diets with a high meat content. Many nutritionists advise limiting red meat intake to less than 80g (about 3oz) a day, and eating more fish and poultry.
The two main concerns relating to high red meat intakes are:
High saturated-fat intake, leading to increased levels of blood cholesterol, and an increased risk of coronary heart disease and strokes
A possible increased cancer risk, especially colon cancer.
These risks may be a direct effect of the meat itself, but may possibly be due to the filling effect of the meat, and so the relatively poor intake of fruit, vegetables, pulses and grains in big meat eaters. There is only so much room on your plate and in your stomach, and a meat-rich meal doesn't leave much scope for plant-based foods. It has been suggested that meat should be 'used as a condiment', to add flavour and interest to a plant-food diet.
Other detrimental effects of a diet with a high meat content include:
Low fibre intake
Higher salt intake, particularly with products such as bacon, sausages, burgers and processed meats. Cold meats such as ham and salamis have a high salt content.
So which is healthier?
A well-balanced diet of either kind is good for you. With any diet, it is important to incorporate a wide range of foods to ensure a good nutrient intake. An omnivorous diet that has a limited red meat content and includes plenty of fruit and vegetables doesn't appear to be any less healthy than a vegetarian diet. A recent study showed that people who ate raw/salad vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate.
handbag.com: Vegetarian vs meat diet - the great debate
Come and discuss about cons and pros over those diets.
because someone stated in other thread that US strict health law. I tried to explain you what and why I disagree (I know I should say "I respectfully disagree on this" instead of "with you on this").I thought US law know about antibiotic and hormone risk people´s health until you explained me... I understand...
You are right, we can't survive with only the little garden haha! About the seasons, it depends on what kind of fruits and vegetables that will grow. There is seasonal fruit and vegetables around Washington, like the cherries, blackberries, cherries at summer, apple and pumpkins at fall, etc. but very few fruit and vegetables at winter.