Vegetarian Eating and Vegetarian Diets
  Are They Healthier?

Friday, May 21, 2010 - 11:08 am

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.