Health Benefits of Vegetarian Diets

7/31/2019 Health Benefits of Vegetarian Diets

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Health Benefits of Vegetarian Diets

Recently, there has been a renewed interest in vegetarian diets. Today

there are countless books, cookbooks, and magazine articles promoting

vegetarian diets and providing guidance for those who wish to follow a meatless

diet.

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Health Benefits of Vegetarian Diets

Author: Winston Craig, MPH, PhD, RD.

Vegetarian diets have many health benefits

Recently, there has been a renewed interest in vegetarian diets. Today there are

countless books, cookbooks, and magazine articles promoting vegetarian diets

and providing guidance for those who wish to follow a meatless diet.

A Short Historical Perspective on Vegetarian Diets

In the past, many viewed vegetarianism as strange and faddish but appropriately

planned vegetarian diets are now recognized by many, including the American

Dietetic Association, as being nutritionally adequate, and providing healthful

benefits in the prevention and treatment of chronic diseases (1).

Choosing a nonvegetarian lifestyle has a significant health and medical cost. The

total direct medical costs in the United States attributable to meat consumption

were estimated to be $30-60 billion a year, based upon the higher prevalence of

hypertension, heart disease, cancer, diabetes, gallstones, obesity and food-borne

illness among omnivores compared with vegetarians (2).


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Soy and Health

Health Benefits of Whole Grains

Health Benefits of Fruits

Health Benefits of Vegetables

A large body of scientific literature suggests that the consumption of a diet ofwhole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat

and high-fat animal products, along with a regular exercise program is

consistently associated with lower blood cholesterol levels, lower blood pressure,

less obesity and consequently less heart disease, stroke, diabetes, cancer, and

mortality (1,3, 4). In African-Americans, the frequent consumption of nuts, fruits

and green salads was associated with 35-44 percent lower risk of overall

mortality (5).

Distinguishing Feature

A vegetarian diet is distinguished from an omnivorous diet by its content of dry

beans and lentils. These take the place of meat and fish as the major source of

protein. And there are so many different kinds of beans you can choose from -

kidney, lima, pinto, cranberry, navy, Great Northern, garbanzo, soy beans, and

black-eyed peas. These can be served with rice, added to soups, stews, and

salads or a variety of casseroles, and made into different ethnic dishes.

Tofu, or soy bean curd, can be used in dips and spreads, or served with pasta or

stir-fried vegetables. Soy protein contains isoflavones, such as genistein and

daidzein, that act as phytoestrogens and inhibit tumor growth, lower blood

cholesterol levels, decrease the risk of blood clots, and diminish bone loss. These

benefits clearly translate into a lower risk of heart disease, stroke, cancer and

osteoporosis (6).


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Cancer Protection

A major report published by the World Cancer Research Fund in 1997recommended we lower our risk of cancer by choosing predominantly plant-

based diets rich in a variety of vegetables and fruits, legumes and minimally

processed starchy staple foods, and to limit the intake of grilled, cured and

smoked meats and fish. These methods of preparing meat produce polycyclic

aromatic hydrocarbons and heterocyclic amines which are carcinogenic (11).

Over 200 studies have revealed that a regular consumption of fruits and

vegetables provides significant protection against cancer at many sites. People

who consume higher amounts of fruits and vegetables have about one-half therisk of cancer, especially the epithelial cancers (7). The risk of most cancers was

20-50% lower in those with a high versus a low consumption of whole grains (8).

About three dozen plant foods have been identified as possessing cancer-

protective properties. These include cruciferous vegetables (broccoli, Brussels

sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs (carrots,

celery, cilantro, caraway, dill, parsley), other fruits and vegetables (citrus,

tomatoes, cucumber, grapes, cantaloupe, berries), beans (soybeans), whole

grains (brown rice, oats, whole wheat), flaxseed, many nuts, and variousseasoning herbs (garlic, scallions, onions, chives, ginger, turmeric, rosemary,

thyme, oregano, sage, and basil)(9).

These foods and herbs contain of host of cancer-protective phytochemicals such

as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid, glucarates,

curcurmins, liminoids, lignans, phenolic acids, phthalides, saponins, phytosterols,

sulfide compounds, terpenoids, and tocotrienols. These beneficial compounds

alter metabolic pathways and hormonal actions that are associated with the

development of cancer, stimulate the immune system, and have antioxidantactivity (10).

Heart Disease


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Regular fruit and vegetable consumption reduces the risk of ischemic heart

disease. A recent survey of 47,000 Italians found that persons in the highest

tertile of vegetable consumption had a 21and 11% reduced risk of myocardial

infarction and angina, respectively, compared with those in the lowest tertile of

vegetable consumption (12).

A British study found that daily consumption of fresh fruit was associated with a

24 percent reduction in mortality from heart disease and a 32 percent reduction

in death from cerebrovascular disease, compared with less frequent fruit

consumption. Daily consumption of raw salad was associated with a 26 percent

reduction in mortality from heart disease (13).

In another study, lifelong vegetarians had a 24 percent lower incidence and

lifelong vegans (those who eat no eggs or dairy products) had a 57 percent lowerincidence of coronary heart disease compared to meat eaters (14). Healthy

volunteers who consumed a vegetarian diet (25% of calories as fat) that was rich

in green, leafy vegetables and other low-calorie vegetables (tomatoes,

cucumbers, carrots, bell peppers, celery, green beans, etc.), fruits, nuts, sweet

corn and peas experienced after two weeks decreases of 25, 33, 20 and 21

percent in total cholesterol, LDL cholesterol, triglycerides, and total/HDL

cholesterol ratio, respectively (15).

Various factors exist in fruits and vegetables that provide possible protectionagainst cardiovascular disease. These factors include folic acid, dietary fiber,

potassium, magnesium, carotenoids, phytosterols, flavonoids, and other

polyphenolic antioxidants. Typically, vegetarian diets are also somewhat lower in

saturated fat and cholesterol. Vegetarians typically have lower blood cholesterol

levels. Plant diets rich in soluble fiber (such as found in dry beans, oats, carrots,

squash, apples, and citrus) are useful for lowering serum cholesterol levels.

The many flavonoids in fruits, vegetables, nuts and whole grains, have extensive

biological properties that reduce the risk of heart disease. Flavonoids are amongthe most potent antioxidants. They protect LDL cholesterol from oxidation;

inhibit the formation of blood clots; and have hypolipidemic effects and anti-

inflammatory action (16). European studies found that those who had the

highest consumption of flavonoids had 60 percent less mortality from heart

disease and 70 percent lower risk of stroke than the low flavonoid consumers

(17,18).


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The yellow-orange and red carotenoid pigments in fruits and vegetables are

powerful antioxidants that can quench free radicals and protect against

cholesterol oxidation. Persons with high levels of serum carotenoids have a

reduced risk of heart disease. The recent EURAMIC study found that a high

intake of lycopene (the red pigment in tomatoes, pink grapefruit, and

watermelon) was associated in men with a 48 percent lower risk of a myocardial

infarction compared with a low intake of lycopene (19). Cholesterol synthesis is

suppressed and LDL receptor activity is augmented by the carotenoids beta-

carotene and lycopene, similar to that seen with the drug fluvastatin (20).

Berries, Beans and Grains

Anthocyanin pigments, the reddish pigments found in fruits, such as

strawberries, cherries, cranberries, raspberries, blueberries, grapes, and black

currants, are very effective in scavenging free radicals, inhibiting LDL cholesterol

oxidation and inhibiting platelet aggregation. Various terpenoids in fruits and

vegetables, and tocotrienols in nuts and seeds facilitate lower blood cholesterol

levels, by inhibiting HMG-CoA reductase (21). Garlic, onions and other members

of the Allium family, contain a variety of ajoenes, vinyldithiins, and other sulfide

compounds that have antithrombotic action and may lower blood cholesterol and

triglyceride levels.

A number of studies have shown that legumes lower blood cholesterol levels,

improve blood sugar control, and lower triglyceride levels. Since beans are good

sources of soluble fiber, vegetable protein, saponins, phytosterols and

polyunsaturated fat, consuming a diet rich in legumes will lower risk of heart

disease.

In the Nurses' Health Study, the highest consumption of whole grains was

associated with about a 35-40% reduction in risk of heart disease, stroke, andtype 2 diabetes. In the Adventist Health Study a regular consumption of whole

wheat bread was associated with a 40 to 50% reduced risk of fatal and non-fatal

heart disease.

Nut Studies


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Epidemiological studies have consistently reported that frequent nut

consumption is associated with a 30-60% reduction in the risk of coronary heart

disease (22). A number of clinical trials have demonstrated the effectiveness of

diets containing almonds, pecans, peanuts, hazelnuts, pistachios, macadamia

nuts, or walnuts to significantly lower LDL cholesterol levels by 7 to 16 percent,

without much change in HDL cholesterol and triglyceride levels (22).

While nuts are high in fat, they are naturally low in saturated fat and most are

quite rich in monounsaturated fat. Nuts also contain a number of vitamins,

minerals and other substances important for cardiovascular health, such as

potassium, magnesium, vitamin E, folic acid, copper, and dietary fiber. In

addition, most nuts contain phytosterols, tocotrienols, and protective

polyphenolics such as ellagic acid and flavonoids (23).

Stroke and Diabetes

Data from two prospective studie supports a protective relationship between

fruit and vegetable consumption and risk of ischemic stroke (24). Cruciferous

and green leafy vegetables and citrus fruits were the most protective. Data from

the NHANES study revealed that consuming fruit and vegetables three or more

times a day compared with less than once a day was associated with a 27%lower incidence of stroke, a 42% lower stroke mortality, a 27% lower

cardiovascular disease mortality, and a 15% lower all-cause mortality (25). In the

Adventist Health Study, non-vegetarians had a risk of fatal stroke that was 20-

30% higher than the vegetarians. Data from population studies and human trials

provide evidence that vegetarian dietary patterns lower blood pressure (26).

Lower systolic blood pressures in elderly vegetarians has been reported to be

best accounted for by their lower body weight (27). Vegetarians living in

northern Mexico, were found to have lower body weights, higher potassium and

lower sodium intakes, and lower mean blood pressures than non-vegetarians

(28).

Higher consumption of nuts (29) and whole grains (30) has been associated with

lower rates of diabetes. In a large prospective study, fruit and vegetable intake

was found to be inversely associated with the incidence of diabetes, particularly

among women (31). Men and women who reported seldom or never eating fruit

or green leafy vegetables had higher mean HbA1C levels than those who had


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more frequent consumption (32). An increased consumption of fruit and

vegetables appears to contribute to the prevention of diabetes.

Summary

The consumption of a generous supply of whole grains, legumes, nuts, fruits and

vegetables provides protection against chronic diseases such as cancer,

cardiovascular disease and diabetes. A plant-based diet is rich in its content of

health-promoting factors such as the many phytochemicals.

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References

1.Messina V, Burke K. Position of The American Dietetic Association: VegetarianDiets. J Am Diet Assoc 1997; 97: 1317-21.

2. Barnard ND, Nicholson A, and Howard JL. The medical costs attributable to

meat consumption. Prev Med 1995;24:646-55.

3.Snowdon DA, Phillips RL. Does a vegetarian diet reduce the occurrence of

diabetes? Am J Publ Health 1985;75: 507-512.

4.Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr 1988;48: 712-38.

5.Fraser GE, Sumbureru D, Pribis S, et al. Association among health habits, risk

factors, and all-cause mortality in a black California population. Epidemiology1997;8:168-74.

6.Setchell KDR. Phytoestrogens: the biochemistry, physiology, and implications

for human health of soy isoflavones. Am J Clin Nutr 1998;68(suppl):1333S-46S

7.Steinmetz K, Potter J. Vegetables, fruit and cancer, I. Epidemiology. Cancer

Causes Control 1991;2(suppl):325-57.


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8.Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an

expanded review and meta-analysis. Nutr Cancer 1998;30:85-96.

9.Caragay AB. Cancer-preventative foods and ingredients. Food Tech

1992;46(4):65-8.

10.Craig WJ. Nutrition and Wellness. A Vegetarian Way to Better Health. GoldenHarvest Books, Berrien Springs, MI, 1999.

11.World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A

Global Perspective. World Cancer Research Fund/American Institute for Cancer

Research, Washington DC, 1997.

12.Kafatos A, Diacatou A, Voukiklaris G, et al. Heart disease risk-factor status

and dietary changes in the cretan population over the past 30 y: the seven

countries study. Am J Clin Nutr 1997;65:1882-6.

13.Key TJA, Thorogood M, Appleby PN, et al. Dietary habits and mortality in11,000 vegetarians and health conscious people: results of 17-year follow up.

BMJ 1996;313:775-79.

14.Thorogood M, Carter R, et al. Plasma lipids and lipoprotein cholesterol

concentrations in people with different diets in Britain. Br Med J 1987;295: 351-3.

15.Jenkins DJA, Popovich D, Kendall C, et al. Effect of a diet high in vegetables,

fruit, and nuts on serum lipids. Metabolism 1997;46:530-7.

16.Manach C, Regerat F, Texier O, et al. Bioavailability, metabolism and

physiological impact of 4-oxo-flavonoids. Nutr Res 1996;16:517-44.

17.Hertog MGL , Feskens EJM, Hollman PC, et al. Dietary antioxidant flavonoids

and risk of coronary heart disease. Lancet 1993:342:1007-11.

18.Keli SO, Hertog MG, Feskins EJ, et al. Dietary flavonoids, antioxidant vitamins,

and incidence of stroke: the zutphen study. Arch Intern Med 1996;156:637-42.

19.Clinton SK. Lycopene: chemistry, biology, and implications for human health

and disease. Nutr Rev 1998;56:35-51.

20.Fuhrman B, Elis A, Aviram M. hypocholesterolemic effect of lycopene and

beta-carotene is related to suppression of cholesterol synthesis andaugmentation of ldl receptor activity in macrophages. Biochem Biophys Res

Comm 1997; 233: 658-62.

21.Pearce BC, Parker RA, Deason ME, et al. Hypocholesterolemic activity of

synthetic and natural tocotrienols. J Med Chem 1992;35:3595-606.


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22.Kris-Etherton PM, Zhao G, Binkoski AE, Coval SM, Etherton TD. The effects of

nuts on coronary heart disease risk. Nutr Rev 2001 Apr;59(4):103-11

23.Dreher ML, Maher CV, Kearney P. the traditional and emerging role of nuts in

healthful diets. Nutr Rev 1996;54:241-5.

24.Joshipura KJ, Ascherio A, Manson JF, et al. Fruit and vegetable intake inrelation to risk of ischemic stroke. JAMA 1999;282:1233-9.

25.Bazzano LA, He J, Ogden LG, et al. Fruit and vegetable intake and risk of

cardiovascular disease in US adults: the first National Health and Nutrition

Examination Survey Epidemiologic Follow-up Study. Am J Clin Nutr 2002;76:93-9

26.Beilin LJ, Burke V. Vegetarian diet components, protein and blood pressure:

which nutrients are important? Clin Exp Pharmacol Physiol 1995;22:195-8.

27.Melby CL, Lyle RM, Poehlman ET. Blood pressure and body mass index in

elderly long-term vegetarians and nonvegetarians. Nutr Rep Intern 1988;37(1):47.

28.Wyatt CJ, Velazquez A, Grijalva C, et al. Dietary intake of sodium, potassium

and blood pressure in lacto-ovo-vegetarians. Nutr Res 1995;15:819-30.

29.Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter consumption

and risk of type 2 diabetes in women. JAMA 2002;288:2554-60.

30.Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2

diabetes: a prospective study in men. Am J Clin Nutr 2002;76:535-40.

31.Ford ES, Mokdad AH. Fruit and vegetable consumption and diabetes mellitusincidence among U.S. adults. Prev Med 2001 Jan;32:33-9.

32.Sargeant LA, Khaw KT, Bingham S, et al. Fruit and vegetable intake and

population glycosylated haemoglobin levels: the EPIC-Norfolk Study. Eur J Clin

Nutr 2001;55:342-8.

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Veg Research

Human studies have shown that flaxseed meal can modestly reduce serum

cholesterol and LDL cholesterol levels, reduce postprandial glucose absorption,

decrease some markers of inflammation. Hence, flaxseed may reduce the risk of

cardiovascular disease. It is a rich source of lignans (a phytoestrogen), alpha-

linolenic acid (omega-3), and soluble fiber.

--------------------------------------------------------------------------------


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Copyright 2003 - 2011 Winston Craig, PhD, MPH, RD, Professor of Nutrition,

Andrews University, MI, USA.

http://www.vegetarian-

nutrition.info/updates/vegetarian_diets_health_benefits.php

Seven Common Vegetarian Health Benefits

Vegetarians are people who avoid all meat, meaning red meat,

seafood and poultry. They do this for a variety of reasons such as

being humane to animals and for other ethical reasons, but most

vegetarians avoid these foods because the alternatives, which are

mostly herbs, veggies and fruits, have more vegetarian health

benefits. Vegetarian diets can just be as enjoyable as foods with meatdespite popular belief.

Healthy Heart

The greatest of the vegetarian health benefits is reduced risk

of heart attacks.This is because vegetarians usually have lower

cholesterol levels. Cholesterol levels are greatly increased by meat,

especially red meat. Vegetarian diets are also low in saturated fats

that are common in meat. Vegetables contain plant proteins, which

are lower in cholesterol compared to animal proteins. Cholesterol and

saturated fats are the major causes of heart disease, especially inthose in their sunset years. This is because they clog the inside of the

blood vessels over time. This leads to heart attacks, strokes and

other cardiovascular diseases. Fruit and vegetable specifically have

vegetarian health benefits by reducing the risk of getting ischemic

heart disease, myocardial infarction and angina which are common in

older people. This is because fruits and vegetables contain folic acid,

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carotenoids, dietary fiber, potassium, flavonoids, magnesium,

phytosterols, and other polyphenolic antioxidants that have

vegetarian health benefits.

Health Benefits

Lower my cholesterol

Organic Food

Vegetarian diets rich in soluble fiber such as the ones found in oats,

squash, carrots, dry beans and apples lowering serum cholesterol

levels that might have been accumulated over the years, therefore

adding people more years among other vegetarian health benefits.

Fruits, nuts, whole grain and vegetables have flavonoids that have

some biological properties and other vegetarian health benefits thatare responsible for reducing the risk of cardiovascular disease in that

they are antioxidants and so they protect LDL cholesterol from

undergoing oxidation, effectively inhibiting formation of blood clots in

the arteries and other blood vessels. The flavonoids also have a

hypolipidemic effects and an anti-inflammatory effect these are

good for the health of the heart.

Lower Blood Pressure

Another of thevegetarian health benefitsis that vegetarians have

lower blood pressure compared to those who eat meat, especially redmeant. This is because vegetarian diets are low in salt salt has been

identified as the main cause of high blood pressure and hypertension.

High blood pressure also occurs when blood tries to flow faster

because of obstructed blood vessels. The obstruction is usually

caused by cholesterol ingested from eating meat. Lower blood

pressure is also maintained by the potassium which is found in fruits

and vegetables such as apricots, papaya, bananas, cantaloupe,

strawberries, eggplant, avocado, oranges, tomatoes, cucumber,

cabbage, cauliflower, bell pepper, squash, turmeric, broccoli, parsley,

spinach and lima beans among others.

Control of Diabetes

Although diabetes does not have a cure yet, eating a vegetarian diet

that is high in fiber and complex carbohydrates found in plant foods

controls diabetes and has other vegetarian health benefits. Most

doctors agree with this fact and advise their patients to consume

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legumes, vegetables, fruits and whole grains for controlling diabetes.

These also have lower blood sugar and they completely eliminate the

need for meds in some cases.

Prevention of Cancer

Another of the vegetarian health benefitsis that it vegetarian diets

help in the prevention of cancer which is very important because

cancer has no cure. Almost all cancers, especially epithelial cancers,

can be prevented with regular consumption of fruits and vegetables.

Foods such as cruciferous vegetables, herbs and fruits have cancer-

protective phytochemicals such as flavonoids, carotenoids, ellagic

acid, sulfide compounds, isoflavones, isothiocyanates glucarates,

phenolic acids, phthalides, phytosterols, saponins and terpenoids

among others.

Elimination of Toxins from the Body

Meat usually has a lot of toxins. Fruits and vegetables do not have

preservatives as is the case with most packaged and/or processed

foods. Vegetarians usually ingest organic foods that are grown

without the chemicals responsible for toxin build-up in our bodies

such as pesticides. Toxins cause skin problems, allergies, influenza,

and a host of other ailments. In severe cases, they have been known

to cause cancer and other serious medical conditions such as

infertility.

Easier Digestion of Food

It is a fact that human beings have a challenging time digesting meat

and fish. These are heavy foods that take a lot of time and energy to

digest. People who eat such foods eventually experience weakening

of their digestive systems which brings such problems as inability to

eliminate waste rapidly. This means their bodies have a hard time

doing self-cleaning and this leads to problems such as stomach and

intestinal cancer. On the other hand, foods such as fruits and

vegetables are easily and rapidly digested and other vegetarian foods

that are rich in fiber have vegetarian health benefits in that they

actually aid in digestion.

Improvement of Overall Health

Vegetarians enjoy many health benefits and they are less likely to be

obese, their skins and other excretion systems work better and they

have fewer toxins in their body. Although these vegetarian health
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benefits might not prevent diseases directly, it is easier for

vegetarians to live longer and to have less sick days.

Visit the Vegetarian and Vegan Store

Copyright 2006 Benefits of Vegetarianism

http://www.benefitsofvegetarianism.com/vegetarian-health-benefits.html

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57 Health Benefits of Going Vegan

Vegans are frequently misunderstood as fringe eaters with an unnatural

passion for animal rights. While many vegans do feel passionately about animals,

its time for others to see that a vegan diet and lifestyle go way beyond animal

rights. Following a healthy, balanced vegan diet ensures a host of health benefits
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as well as prevention of some of the major diseases striking people in North

America. Read these blogs to find out about the health benefits or going vegan

or just provide better information to your patients.

Nutrition

All of the following nutritional benefits come from a vegan diet full of foods suchas fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

1. Reduced saturated fats. Dairy products and meats contain a large

amount ofsaturated fats. By reducing the amount of saturated fats from

your diet, youll improve your health tremendously, especially when it

comes to cardiovascular health.

2. Carbohydrates. Carbohydrates provide energy for your body. When you

dont have enough carbohydrates, your body will burn muscle tissue.

3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthierbowel movements. High fiber diets help fight against colon cancer.

4. Magnesium. Aiding in the absorption of calcium, magnesium is an often

overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark

leafy greens are an excellent source of magnesium.

5. Potassium. Potassium balances water and acidity in your body and

stimulates the kidneys to eliminate toxins. Diets high in potassium have

shown to reduce the risk of cardiovascular diseases and cancer.

6. Folate. This B vitamin is an important part of a healthy diet. Folate helps

with cell repair, generating red and white blood cells, and metabolizing

amino acids.

7. Antioxidants. For protection against cell damage, antioxidants are one of

the best ways to help your body. Many researchers also believe that

antioxidants help protect your body against forming some types of cancer.

8. Vitamin C. Besides boosting your immune system, Vitamin C also helps

keep your gums healthy and helps your bruises heal faster. Vitamin C is

also an antioxidant.

9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes,brain, and may even help prevent Alzheimers Disease. A diet high in

grains, nuts, and dark leafy greens is full of Vitamin E.

10.Phytochemicals. Plant-based foods provide phytochemicals, which help

to prevent and heal the body from cancer, boost protective enzymes, and

work with antioxidants in the body.
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11.Protein. That protein is good for your body is no surprise. It may be a

surprise to learn that most Americans eat too much protein and in forms

such as red meat that are not healthy ways of getting protein. Beans,

nuts, peas, lentils, and soy products are all great ways to get the right

amount of protein in a vegan diet.

Disease Prevention

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out

from the list below what you could potentially avoid just by switching to a

healthy, balanced vegan way of eating.

12.Cardiovascular disease. Eating nuts and whole grains, while eliminating

dairy products and meat, will improve your cardiovascular health. A British

study indicates that a vegan dietreduces the risk for heart disease and

Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.

13.Cholesterol. Eliminating any food that comes from an animal and you willeliminate all dietary cholesterol from your diet. Your heart will thank you

for that.

14.Blood pressure. A diet rich in whole grains is beneficial to your health in

many ways, including lowering high blood pressure.

15.Type 2 diabetes. Not only is a vegan diet a weapon against Type 2

diabetes, it is also "easier to follow than the standard diet recommended

by the American Diabetic Association." Read more about it here.

16.Prostate cancer. A major study showed that men in the early stages ofprostate cancer who switched to a vegan diet either stopped the progress

of the cancer or may have even reversed the illness.

17.Colon cancer. Eating a diet consisting of whole grains, along with fresh

fruits and vegetables, can greatly reduce your chances of colon cancer.

18.Breast cancer. Countries where women eat very little meat and animal

products have a much lower rate of breast cancer than do the women in

countries that consume more animal products.

19.Macular degeneration. Diets with lots of fresh fruits and vegetables,

especially leafy greens, carrots, pumpkin, and sweet potatoes, can help

prevent the onset of age-related macular degeneration.

20.Cataracts. Much the same way macular degeneration is headed off by a

vegan diet, cataracts are also thought to be prevented through the intake

of the same fruits and vegetables. Produce high in antioxidants are also

believed to help prevent cataracts.
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21.Arthritis. Eliminating dairy consumption has long been connected with

alleviating arthritis symptoms, but a new study indicates that a

combination of gluten-free and vegan diet is very promising for improving

the health of those suffering from rheumatoid arthritis.

22.Osteoporosis. Bone health depends on a balance of neither too much or

too little protein, adequate calcium intake, high potassium, and low

sodium. With a healthy vegan diet, all four of these points set a perfect

scenario for preventing osteoporosis.

Physical Benefits

In addition to good nutrition and disease prevention, eating vegan also provides

many physical benefits. Find out how a vegan diet makes your body stronger,

more attractive, and more energetic.

23.Body Mass Index. Several population studies show that a diet without

meat leads to lower BMIsusually an indicator of a healthy weight and lackof fat on the body.

24.Weight loss. A healthy weight loss is a typical result of a smart vegan

diet. Eating vegan eliminates most of the unhealthy foods that tend to

cause weight issues. Read more about weight loss and a vegan diethere.

25.Energy. When following a healthy vegan diet, you will find your energy is

much higher. This blog post in Happy Healthy Long Life describes how NFL

tight-end Tony Gonzalez started eating vegan and gained energywhile

playing football.

26.Healthy skin. The nuts and vitamins A and E from vegetables play a big

role in healthy skin, so vegans will usually have good skin health. Many

people who switch to a vegan diet will notice a remarkable reduction in

blemishes as well.

27.Longer life. Several studies indicate that those following a vegan or

vegetarian lifestyle live an average of three to six years longer than those

who do not.

28.Body odor. Eliminating dairy and red meat from the diet significantly

reduces body odor. Going vegan means smelling better.

29.Bad breath. Vegans frequently experience a reduction in bad breath.

Imagine waking up in the morning and not having morning breath.

30.Hair. Many who follow vegan diets report that their hair becomes

stronger, has more body, and looks healthier.
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31.Nails. Healthy vegan diets are also responsible for much stronger,

healthier nails. Nail health is said to be an indicator of overall health.

32.PMS. When switching to a vegan diet, many women tell how PMS

symptoms become much less intense or disappear altogether. The

elimination of dairy is thought to help with those suffering with PMS.

33.Migraines. Migraine suffers who go on vegan diets frequently discover

relief from their migraines. Read more about the food-migraine connection

in this article.

34.Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of

allergy symptoms. Many vegans report much fewer runny noses and

congestion problems.

Too Much in the American Diet

The typical American diet not only consists of too much food, it also relies on toomuch of unnecessary food products or toxins. The following list explains how a

vegan diet can eliminate these problems.

35.Animal proteins. The average American eats twice as much protein as

necessary for a healthy diet and much of that is from red meat. Getting

protein from beans and grains is much healthier and reduces the risk for

osteoporosis (see above).

36.Cows milk dairy. The human body is not designed to digest cow milk

and cow milk dairy products, yet the idea of milk being healthy is pushed

through advertising. As many as 75% of people in the world may belactose intolerant and many people suffer from undiagnosed milk allergies

or sensitivities. By eliminating cows milk from your diet, you are

improving your overall health.

37.Eggs. Many nutritionists believe that the number of eggs in the American

diet is too high. While sometimes disputed, it has been shown that eggs

can raise cholesterol levels.

38.Mercury. Most of the fish and shellfish consumed has mercury in it. While

some fish have less than others, it is almost impossible not to be putting

mercury in your body when you eat fish.

39.Sugar. Most people have heard that Americans consume way too much

sugar. Relying on other sweeteners that are not synthetic, processed, or

derived from animal products is a healthier way to eat. Many vegans do

not eat processed sugar due to the fact that most of the cane sugar is

refined through activated charcoal, most of which comes from animal

bones.
http://www.diseaseproof.com/archives/cat-migraine-headaches.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/http://veg.ca/content/view/139/110/http://www.stemandleaf.net/2008/05/guest-blog-fish-mercury-pollutants.htmlhttp://www.diseaseproof.com/archives/cat-migraine-headaches.htmlhttp://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/http://veg.ca/content/view/139/110/http://www.stemandleaf.net/2008/05/guest-blog-fish-mercury-pollutants.html


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Other Benefits

In addition to the health benefits above, following a vegan lifestyle and diet also

provides these benefits as well. From helping the environment to avoiding

serious bacterial infections, learn other benefits to eating the vegan way below.

40.Animals. Many people begin a vegan diet out of concern for animals.Whether opposed to the conditions of animals intended for food or eating

animals in general, going vegan will help your conscience rest easily.

41.Environment. Growing plants takes much fewer resources than growing

animals. By eating vegan, you can help reduce the toll on the

environment.

42.E. coli. E. coli comes from eating contaminated red meat and is the

leading cause of bloody diarrhea. Young children, those with compromised

immune systems, and elderly people can become extremely ill or die from

E. coli. Eating vegan means completely avoiding the risk of E. coliinfection.

43.Salmonella. Another gastrointestinal illness from animal products,

salmonella food poisoning is closely related to E. coli. The most frequent

way people contract salmonella food poisoning is through contact with raw

eggs or raw chicken meat from chickens infected with salmonella. Again,

going vegan means eliminating this risk altogether.

44.Mad cow disease. Its safe to say that most people would want to avoid

contracting a fatal, non-treatable disease. One way to ensure you dont

get Creutzfeldt-Jakob disease is by not eating animals infected with madcow disease. While the incidence of mad cow disease is not reportedly so

high in North America, it does exist.

45.Global food supply. Feeding grain to animals meant as food sources

reduces the amount of food that is available to underdeveloped nations.

Many people will go hungry while that same food they could be eating is

given to animals raised for slaughter. Eating vegan ensures that you have

removed yourself from the participation of this imbalance.

46.Hormone consumption. Eating animals that have been given hormones

to speed growth (a common practice in the meat industry) means thosehormones go into your body. Not only can this disrupt the natural balance

of your hormones, but some of the hormones given to animals have

shown to cause tumor growth in humans.

47.Antibiotics. Antibiotics are frequently given to feed animals, which can

lead to bacterial resistance. Many of the antibiotics used to treat human

infections are also used in feed animals.
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Healthy Eating

A vegan diet can be a much healthier way to eat. Find out how to combine the

vegan diet with other ways of eating for an even more healthy way to go or

discover ways to keep your vegan diet healthy but more convenient with the

resources below.

48.Raw. A raw diet lends itself to veganism by the very nature of its design.

Find out how to combine live and vegan diets with Raw Inspirations.

49.Organic. Eating organic and vegan is super easy to do. Use some of the

recipes from this blog for help with meal ideas. The posts have slowed, but

you can always search the archives for some great ideas on how to live

and eat organic and vegan.

50.Fat-free. Vegan eating is typically pretty low in fats anyway, but the

FatFree Vegan Kitchen shows you how to make some delicious vegan food

that is always fat free.

51.Gluten-free. Due to allergies, Celiacs Disease, or whatever your reason

you avoid gluten, find out how to combine the best of gluten-free with

vegan cooking in theGluten-Free Vegan blog.

52.Eating out. Eating out isnt usually associated with eating healthy, but a

vegan diet ensures there will be a lot less of the bad things in the food you

choose. Find eating out options around the world for vegans here.

53.Lunch. Maintaining a vegan diet means you are likely to take your lunch

more often than most people. Vegan Lunch Box offers recipes, tools, andideas for carrying great vegan lunches every day.

54.Dinner. Coming up with new dinner ideas is challenging for everyone

regardless of what type of diet you follow. Check out this amazing

selection of vegan dinner recipes accompanied with mouth-watering

photos of each preparation on Dinner with Dilip.

55.Dessert. While not all the recipes on My Sweet Vegan are for dessert, you

will find a large selection of sweet vegan recipes with the most delicious-

looking photos.

56.Wine. Pairing vegan food with wine may be challenging for those who rely

on the old standard of "white with fish and red with meat." Read this

article for ways to compliment your healthy vegan diet with a tasty glass

of wine or this blog entry for specific pairings of wine and vegan food.
http://rawinspirations.wordpress.com/http://ecovegan.blogspot.com/http://blog.fatfreevegan.com/http://glutenfreevegan.wordpress.com/http://glutenfreevegan.wordpress.com/http://www.vegdining.com/Home.cfmhttp://veganlunchbox.blogspot.com/http://dilipdinner.blogspot.com/http://blog.mysweetvegan.com/http://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://veganmenu.blogspot.com/2008/05/tony-coturri-wine-tasting-riverside.htmlhttp://rawinspirations.wordpress.com/http://ecovegan.blogspot.com/http://blog.fatfreevegan.com/http://glutenfreevegan.wordpress.com/http://www.vegdining.com/Home.cfmhttp://veganlunchbox.blogspot.com/http://dilipdinner.blogspot.com/http://blog.mysweetvegan.com/http://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://vegetariancuisine.suite101.com/article.cfm/vegetarian_food_and_wine_pairinghttp://veganmenu.blogspot.com/2008/05/tony-coturri-wine-tasting-riverside.html


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57.Fun. These ladies know how to kick it with vegan cooking. Post Punk

Kitchen offers some great recipes with a ton of fun infused in them. Be

sure to go through the archives for more yummy food ideas.

Did you enjoy this article? Bookmark it at del.icio.us

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FindArticles /Home & Garden / Vegetarian Times / April, 1999

22 Reasons to Go Vegetarian Right Now - benefits of vegetarian diet

by Norine Dworkin

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Your body, the planet and the animals will thank you for it

Why go vegetarian?

Better yet, why not go vegetarian?

Former Surgeon General C. Everett Koop has said that 70 percent of all

Americans are dying from diseases that are directly tied to their eating habits.

Stacks of studies confirm that a diet full of fresh fruits and vegetables, grains and

soy is your best bet for living a longer, healthier and more enjoyable life. At the

same time, you're doing the planet a huge favor by helping to preserve natural

resources and cutting down on pollution generated by animal agriculture. Plus,

you may appreciate your wonderful meals even more knowing that no animals

suffered along the way. There are literally hundreds of great reasons to switch to

a plant-based diet; here are 22 of the best we've heard.

1 You'll live a lot longer. Vegetarians live about seven years longer, and vegans

(who eat no animal products) about 15 years longer than meat eaters, according

to a study from Loma Linda University. These findings are backed up by the

China Health Project (the largest population study on diet and health to date),

which found that Chinese people who eat the least amount of fat and animal

products have the lowest risks of cancer, heart attack and other chronic

degenerative diseases. And a British study that tracked 6,000 vegetarians and

5,000 meat eaters for 12 years found that vegetarians were 40 percent less

likely to die from cancer during that time and 20 percent less likely to die from

other diseases.

2 You'll save your heart. Cardiovascular disease is still the number one killer in

the United States, and the standard American diet (SAD) that's laden with

saturated fat and cholesterol from meat and dairy is largely to blame. Children

as young as age 3 who are raised on fast food and junk food show early signs of

heart disease, according to the Bogalusa Heart Study done at the Louisiana State

University. Cardiovascular disease is found in one in nine women aged 45 to 64

and in one in three women over 65. Heart attacks are also deadlier to the fairer

sex: 53 percent of women who have heart attacks die from them, compared with

47 percent of men. Today, the average American male eating a meat-based diet

has a 50 percent chance of dying from heart disease. His risk drops to 15percent if he cuts out meat; it goes to 4 percent if he cuts out meat, dairy and

eggs. Partly responsible is the fact that fruits and vegetables are full of

antioxidant nutrients that protect the heart and its arteries. Plus, produce

contains no saturated fat or cholesterol. Incidentally, cholesterol levels for

vegetarians are 14 percent lower than meat eaters.
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3 You can put more money in your mutual fund. Replacing meat, chicken and

fish with vegetables and fruits is estimated to cut food bills by an average of

$4,000 a year.

4 You'll reduce your risk of cancer. A study in The International Journal of Cancer

concluded that red meat is strongly associated with breast cancer. The National

Cancer Institute says that women who eat meat every day are nearly four times

more likely to get breast cancer than those who don't. By contrast, women who

consume at least one serving of vegetables a day reduce their risk of breast

cancer by 20 percent to 30 percent, according to the Harvard Nurses Health

Study. Studies done at the German Cancer Research Center in Heidelberg

suggest that this is because vegetarians' immune systems are more effective in

killing off tumor cells than meat eaters'. Studies have also found a plant-based

diet helps protect against prostate, colon and skin cancers.

5 You'll add color to your plate. Meat, chicken and fish tend to come in boring

shades of brown and beige, but fruits and vegetables come in all colors of therainbow. Disease-fighting phytochemicals are responsible for giving produce

their rich, varied hues. So cooking by color is a good way to ensure you re eating

a variety of naturally occurring substances that boost immunity and prevent a

range of illnesses.

6 You'll fit into your old jeans. On average, vegetarians are slimmer than meat

eaters, and when we diet, we keep the weight off up to seven years longer.

That's because diets that are higher in vegetable proteins are much lower in fat

and calories than the SAD. Vegetarians are also less likely to fall victim to

weight-related disorders like heart disease, stroke and diabetes.

7 You'll give your body a spring cleaning. Giving up meat helps purge the body of

toxins (pesticides, environmental pollutants, preservatives) that overload our

systems and cause illness. When people begin formal detoxification programs,

their first step is to replace meats and dairy products with fruits and vegetables

and juices. "These contain phytochemicals that help us detox naturally," says

Chris Clark, M.D., medical director of The Raj, an Ayurvedic healing center in

Fairfield, Iowa, which specializes in detox programs.

8 You'll make a strong political statement. Each day, 22 million animals are

slaughtered to support the American appetite for meat. "It's a wonderful thing to

be able to finish a delicious meal, knowing that no beings have suffered [to makeit]," says Erik Marcus, author of Vegan: The New Ethics of Eating (McBooks,

1998).

9 Your meals will taste delicious. "Vegetables are endlessly interesting to cook

and a joy to eat," says Deborah Madison, founding chef of Greens restaurant in

San Francisco and author of Vegetarian Cooking for Everyone (Broadway Books,

1997). "It's an ever-changing parade of flavors and colors and textures and


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tastes. Everyone can enjoy them, but vegetarians are more likely to think about

cooking and eating vegetables."

10 You'll help reduce waste and air pollution. Circle 4 Farms in Milford, Utah,

which raises 2.5 million pigs every year, creates more waste than the entire city

of Los Angeles. And this is just one farm. Each year, the nation's factory farms,

collectively produce 2 billion tons of manure, a substance that's rated by the

Environmental Protection Agency (EPA) as one of the country's top 10 pollutants.

And that's not even counting the methane gas released by cows, pigs and

poultry (which contributes to the greenhouse effect); the ammonia gases from

urine; poison gases that emanate from manure lagoons; toxic chemicals from

pesticides; and exhaust from farm equipment used to raise feed for animals.

11 Your bones will last longer. The average bone loss for a vegetarian woman at

age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers

attribute this to the consumption of excess protein--the average meat-eating

American woman eats 144 percent over the recommended daily allowance; theaverage man eats 175 percent more.

Excess protein interferes with the absorption and retention of calcium and

actually prompts the body to excrete calcium, laying the ground for the brittle

bone disease osteoporosis. Animal proteins, including milk, make the blood

acidic, and to balance that condition, the body pulls calcium from bones. So

rather than rely on milk for calcium, vegetarians turn to dark green leafy

vegetables, such as broccoli and legumes, which, calorie for calorie, are superior

sources.

12 You'll help reduce famine. Right now, 72 percent of all grain produced in theUnited States is fed to animals raised for slaughter. It takes 15 pounds of feed to

get one pound of meat. But if the grain were given directly to people, there'd be

enough food to feed the entire planet. In addition, using land for animal

agriculture is inefficient in terms of maximizing food production. According to the

journal Soil and Water, one acre of land could produce 50,000 pounds of

tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250

pounds of beef.

13 You'll avoid toxic chemicals. The EPA estimates that nearly 95 percent of

pesticide residue in our diet comes from meat, fish and dairy products. Fish, in

particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic;lead, cadmium) that cannot be removed through cooking or freezing. Meat and

dairy products are also laced with steroids and hormones.

1

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FindArticles /Home & Garden / Vegetarian Times / April, 1999


by Norine Dworkin

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Health Benefits of Vegetarian Diets

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