Perspectives on Vegetarianism: Personal Choice, Health Concerns
Maintaining Your Health
on Mackinac
By Yvan Silva, M.D.

Millions of people all over the world become vegetarians for a variety of reasons, such as religion, personal health choice, animal welfare, and concerns that meat contains hormones and antibiotics, substances that are used in rearing livestock for consumption. Some are concerned that meat, red meat in particular, may be linked to cancer. It is difficult to determine the actual role of vegetarianism in our society. There are many patterns. For example, lacto-ovo-vegetarians eat eggs and dairy products but not meat, poultry, or fish. Lacto-vegetarians consume no eggs or animal flesh, but will eat dairy products. Vegans do not eat eggs, dairy products, animal flesh, or animal products of any kind, and partial vegetarians selectively eat meat occasionally or restrict themselves to poultry or fish. There should be a clear perspective in becoming vegetarian specifically for the goal of optimal or better health. Dietary guidelines should be observed on balanced nutrition, consumption of fat, and weight control. Avoiding meat, per se, in not as important; eating necessary components in the diet is, such as fruits and vegetables, whole grains, non-hydrogenated vegetable oils, and appropriate sources of protein. There are benefits to coronary health. A study of 75,000 people showed that vegetarians are 24 percent less likely to die of coronary heart disease. They tend to have lower total cholesterol and LDL, low density lipoproteins or “bad” cholesterol, than non-vegetarians. This is probably owing to the fact that they consume more protective substances, such as antioxidants, including vitamins A, C, and E, folate, and other phytochemicals. This does not take into account that people with genetic and familial propensities will still have problems with cholesterol levels and may require medicinal control in addition to diet and exercise. People who are overweight and sedentary require more heart protection in the form of whole grains with high fiber, rather than refined carbohydrates. In cancer prevention, the avoidance of red meat may eliminate one risk factor for colon cancer, which is not associated with poultry or fish. Many studies have shown that certain types of fruits and vegetables seem to offer protection against specific types of cancer. A variety of colors and types each day, in a minimum of five daily servings, up to seven or even nine, is recommended. A purely vegetarian diet is not particularly healthier in this regard than one that includes poultry or fish. When vegetarians are slimmer than people who eat meat, it is probably owing to the fact that they consume fewer calories and eat more fiber and less fat. People on a diet that includes lots of saturated fats with poor intake of fruits and vegetables and whole grains will benefit from a change to a vegetarian diet, with attention, of course, to other important parameters such as smoking, alcohol, and regular exercise. Meat, dairy products, and eggs are primary sources of complete proteins, absorbed as amino acids, the “building blocks” the body cannot produce. There are several vegetable sources for proteins and, depending on combinations vegetarians use, there is less concern for protein than before. Proper menu planning is important. Calcium intake is important, and upon review of your individual food intake, calcium in a low fat dairy product or a supplement should suffice. Vitamin K is found in abundance in green leafy vegetables, vitamin D as a supplement, and exercise will promote healthy musculoskeletal structure. Since vitamin B 12 occurs only in animal products, vegans require multiple vitamins containing B 12. For all, the importance of fats in the diet cannot be overlooked. Saturated fat can be diminished by choosing low fat varieties of dairy products. Trans-fats, the partially hydrogenated vegetable products in cookies, crackers, and many products marked for “vegetarians,” can raise LDL cholesterol and triglycerides and lower HDL, or “good” cholesterol, levels. Recent emphasis on trans-fats has reached the public and many products carry labeling of these contents. Omega-3 fatty acids are beneficial in physiological processes. Commonly found in fish, they’re also available as fish oil supplements. Other Omega-3 components can be found in soybeans, canola oil, flaxseed, and walnuts. Vegetarianism, in all its varieties, can successfully be used as a dietary plan, in perspective with all the important lifestyle parameters in the pursuit of good health.

Dr. Silva is a professor of surgery at Wayne State University and a resident of Woodbluff on Mackinac Island.