Vegetarians Exemplify a Principled Lifestyle, Improve Health
Maintaining Your Health on Mackinac
By Yvan Silva, M.D.

Millions of people all over the world are vegetarians for a variety of reasons, like religion, personal health choice, animal welfare, and concerns that meat contains hormones and antibiotics, substances that are often used in rearing livestock for consumption. Some are concerned that meat, red meat in particular, may be linked to causation of cancer.

In 2006, a Harris poll conducted on behalf of the Vegetarian Resource Group concluded that only 2.3% of the adult United States population was vegetarian. It is thought that about half are practicing vegans. The vegan philosophy is gaining adherents, as more celebrity acolytes pronounce their conversions to the public.

It is difficult to determine the actual role of vegetarianism in our society - there are many patterns based on personal selection. For example, lactoovo 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. The vegan lifestyle usually means the avoidance of animals for food, clothing, or other purposes. They do not eat eggs, dairy products, or animal flesh, or use animal products of any kind. 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. Obviously, whatever the dietary practice one chooses, guidelines should be observed on balanced nutrition, consumption of fat, and weight control. Components in the diet include fruits and vegetables, whole grains, non-hydrogenated vegetable oils, and appropriate sources of protein.

There are benefits in the area of coronary heart disease. A study of 75,000 people showed that vegetarians are 24% less likely to die of coronary heart disease. They tend to have lower total cholesterol and LDL (low density lipoproteins, "bad cholesterol") than non-vegetarians. This is probably owing to the fact that they consume more protective substances, such as antioxidants - 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 addition to physical exercise and control of cholesterol and other parameters.

In cancer prevention, avoiding 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; eating 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 also 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 that they 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 a variety of 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 which the body cannot produce. There are several vegetable sources for proteins, and depending on the right combinations, with current vegetarian diets, there is less concern about 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 - all together - will promote healthy musculoskeletal structure. Since vitamin B12 occurs only in animal products, vegans require multiple vitamins containing B12.

For all, the importance of fats in the diet cannot be overlooked. Saturated fat is a culprit and 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 ("good cholesterol") levels. Recent emphasis on trans-fats has reached the public, and many products require labeling of these contents. Omega-3 fatty acids are beneficial in an array of 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, walnuts, and other foods.

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.