adminResearchers at the University of Oxford analysed data from over a course of 11 years. One hundred and sixty-nine people died of heart disease and 1 066 needed hospital treatment from the group of 15 100 vegetarians and 29 400 meat-eaters.
The key life-saving effects were thought to be associated with lower cholesterol, blood pressure and body weight. The purpose of the study was not to promote vegetarianism but show the powerful impact that diet has on one’s health.
Heart disease and other cardiovascular diseases (CVDs) are major preventable diseases that claim more than 17,3 million lives per year according to the World Health Organisation.
The study revealed that the foods that are frequently consumed in vegetarian diets (fruits, vegetables, nuts, legumes) can reduce a person’s risk for diseases such as cancer, type 2 diabetes, and control body mass index and waist size as well. Other lifestyle interventions that are known to combat CVDs include improved physical activity levels and the cessation of tobacco and alcohol. According to the largest study of vegetarians and vegans to date, those eating plant-based diets appear to have a significantly longer life expectancy as well. Vegetarians have been found to live on average nearly eight years longer than meat-eaters, which is similar to the gap between smokers and non-smokers.
A plant-based diet has also been shown to help prevent, treat and even reverse type 2 diabetes. On average, vegetarians were 13,6kg lighter than meat-eaters in the study. Vegetarians were also found to be more physically active and less likely to use tobacco products.
Becoming a vegetarian or semi-vegetarian is no easy task. It takes dedicated meal planning to replace lost vitamins and minerals, such as iron, that you get from meat. Being vegetarian does not automatically constitute a healthy heart as many foods can still have high amounts of salt and artificial preservatives.
What is a vegetarian diet?
A vegetarian diet is really a misnomer as there is no single eating pattern or type of vegetarianism. A vegan or total vegetarian only eats fruits, vegetables, grains, nuts, seeds and legumes. Legumes are a wide variety of dried beans and peas.
A lacto-vegetarian eats vegan foods plus cheese and other dairy products. If one wants to consume eggs they are called an ovo-lactovegetarian. Another combination is semi-vegetarianism. This means that one does not eat red meat but does eat chicken, fish, dairy and eggs.
Can being vegetarian be unhealthy?
Most vegetarian diets are low or devoid of meat products that contain many essential nutrients. However, with careful planning a vegetarian diet can be clearly healthy and nutritionally sound. They are especially low in total and bad fats that are found in many saturated fats and cholesterol.
A vegetarian diet can be unhealthy if it contains too many calories, unhealthy fats or does not have a variety of foods that will provide important nutrients, vitamins and minerals. Many new vegetarians do no eat a variety of food or they do not consume enough calories to meet energy needs.
A common misperception is that you cannot get enough protein from a plant-based diet. This is untrue as you can get enough essential and non-essential amino acids from plant proteins. Whole grains, vegetables, seeds, nuts and legumes all contain both essential and non-essential amino acids.
Historically, vegetarians have replaced animal protein with soy protein. Soy proteins have been scrutinised in the recent past as they have been found to be neurotoxic if consumed in large quantities. The neurotoxicity link is not completely understood but is a common cause of headaches and other conditions such as depression and anxiety.
Vegetarian nutrient needs
Vegetarians have a greater risk of iron deficiency and anemia than meat-eaters. Red meat, liver and egg yolks are the richest sources of iron in one’s diet. One’s diet must include dried beans, spinach, dried fruits and enriched products. Nutritional supplements are also widely available.
Vitamin B-12 is one of the greatest challenges to get in a vegetarian diet. Vitamin B-12 is only found in animal products. Vegans are at greatest risk as they consume no meat but the other types should have minimal complication.
The vitamin is a common fortified nutrient to help ensure all people will get adequate amounts.
Vitamin D is a critical nutrient that acts much like a hormone throughout the body. It is required for the absorption of calcium and plays an integral role in the strength of one’s bones, immune system and overall health.
l This column is directed by your questions, comments and inquiries. The health advice provided is in collaboration with the World Health Organisation’s goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement.
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