VEGETARIANISM VERSUS MEAT EATING

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Veggie v 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 Brown 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?

 

Veggie 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.

 

 

Little Sister says 'Are any of you handbaggers following a vegan diet?

I'm tempted, purely for health reasons as opposed to ethical, but I'm

curious to know how difficult/easy it is.' 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.

 

 

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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.

 

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