An increasing number of studies are finding health benefits from a low- or no-meat diet.
March 20, 2006 (Press Release) --
Bone building. Although the evidence is still incomplete, some research suggests that animal protein may be bad for your bones. The reason? It makes your blood slightly acidic, and acidic blood "pulls" calcium out of the bones. Protein from plant sources is less acidic.
There’s also some evidence that the estrogen-like effects of soy products may prevent bone loss. It’s well established that women lose bone mass after menopause, when estrogen levels drop. Studies of postmenopausal women suggest that soy may slow that process. But cautious researchers say that they don’t know enough yet to make any firm recommendations.
Healthy meat eating
Even if you don’t want to become a complete vegetarian right away, you can steer your diet in that general direction. Start by skipping meat at a few meals per week. Stick with low-fat or healthy-fat sources of protein, such as beans, tofu, low-fat dairy products, lean meat, or, best of all, fish. And, of course, nearly all of us would be doing our health a big favor if we ate less packaged and processed food and more whole grains, nuts, fruits, and vegetables.
But what about deficiencies?
Iron. Studies have shown that in Western countries, meat eaters and vegetarians get about the same amount of iron. But meat, particularly red meat, contains heme iron, which is much more readily absorbed than the non-heme form in plant foods. Other dietary factors affect the absorption of non-heme iron. Enhancers include vitamin C. Inhibitors include phytic acid in whole grains, legumes, lentils, and nuts; polyphenols in tea, red wine, and other food; and possibly soy protein. In the West, vegetarians do tend to have lower iron "stores" in their bodies. Some studies also indicate lower levels of hemoglobin. But vegetarians don’t have higher rates of iron-deficiency anemia, and some studies suggest that their lower iron stores may have health benefits.
Protein. Studies show that most vegetarians get the 50 grams of protein per day recommended by the FDA as part of a standard 2,000-calorie diet. Beans, dairy products, eggs, nuts, and soy have plenty of protein. Vegetarians used to be told that they needed to be careful about getting complementary proteins because plant-based proteins don’t come with all the amino acids contained in meat protein. Because most vegetarians in developed countries eat an ample supply of protein, they end up getting the full set of amino acids, so juggling foods to get complementary proteins isn’t necessary.
Vitamin B12. Dairy foods and eggs are good sources, so many vegetarians get plenty of vitamin B12. The stricter vegan diet, which doesn’t include any animal-based foods, could theoretically lead to a shortage of B12. The vitamin is added to several brands of breakfast cereal (Total, for example) as well as some brands of soy milk. Note, though, that many "natural" health-food cereals are not fortified with any vitamins, including B12.
Source: http://www.msn.com/
There’s also some evidence that the estrogen-like effects of soy products may prevent bone loss. It’s well established that women lose bone mass after menopause, when estrogen levels drop. Studies of postmenopausal women suggest that soy may slow that process. But cautious researchers say that they don’t know enough yet to make any firm recommendations.
Healthy meat eating
Even if you don’t want to become a complete vegetarian right away, you can steer your diet in that general direction. Start by skipping meat at a few meals per week. Stick with low-fat or healthy-fat sources of protein, such as beans, tofu, low-fat dairy products, lean meat, or, best of all, fish. And, of course, nearly all of us would be doing our health a big favor if we ate less packaged and processed food and more whole grains, nuts, fruits, and vegetables.
But what about deficiencies?
Iron. Studies have shown that in Western countries, meat eaters and vegetarians get about the same amount of iron. But meat, particularly red meat, contains heme iron, which is much more readily absorbed than the non-heme form in plant foods. Other dietary factors affect the absorption of non-heme iron. Enhancers include vitamin C. Inhibitors include phytic acid in whole grains, legumes, lentils, and nuts; polyphenols in tea, red wine, and other food; and possibly soy protein. In the West, vegetarians do tend to have lower iron "stores" in their bodies. Some studies also indicate lower levels of hemoglobin. But vegetarians don’t have higher rates of iron-deficiency anemia, and some studies suggest that their lower iron stores may have health benefits.
Protein. Studies show that most vegetarians get the 50 grams of protein per day recommended by the FDA as part of a standard 2,000-calorie diet. Beans, dairy products, eggs, nuts, and soy have plenty of protein. Vegetarians used to be told that they needed to be careful about getting complementary proteins because plant-based proteins don’t come with all the amino acids contained in meat protein. Because most vegetarians in developed countries eat an ample supply of protein, they end up getting the full set of amino acids, so juggling foods to get complementary proteins isn’t necessary.
Vitamin B12. Dairy foods and eggs are good sources, so many vegetarians get plenty of vitamin B12. The stricter vegan diet, which doesn’t include any animal-based foods, could theoretically lead to a shortage of B12. The vitamin is added to several brands of breakfast cereal (Total, for example) as well as some brands of soy milk. Note, though, that many "natural" health-food cereals are not fortified with any vitamins, including B12.
Source: http://www.msn.com/
Email
Print
SPAM
LEAVE A COMMENT
