Vegetarian Versus Meat Eating

Vegetarianism Verses Meat Eating diet that consists of eating meat causes the buildup of saturated fats and creates high levels of cholesterol to occur and may result in high blood pressure, heart attack or cancer. However, by eating a vegetarian diet, a person may prevent or lessen their chance of acquiring these health problems. Vegetarians do not eat meat, and regard the flesh of all animals, including that of fish and poultry, to be meat, therefore their diet consists mainly of grains, vegetables, and other food sources.

Some vegetarians exclude milk and eggs also from their diet because these foods are from animals. Vegetarians are made up of three groups and each is based on their attitude toward milk and eggs.

Lacto-ovo-vegetarians include milk and eggs, and foods made from milk and egg within their diet. Lacto-vegetarians do not eat eggs, but they drink milk and eat such milk products as butter and cheese. Vegans avoid milk and eggs and all foods derived from animals, including gelatin and honey.

A vegetarian diet must be well planned to replace the protein and other nutrients provided by meat. Most lacto-ovo-vegetarians and lacto-vegetarians can easily plan a healthy diet because milk and eggs are good sources of high-quality protein. Milk also provides large amounts of calcium, which helps strengthen bones. Milk and eggs both contain vitamin B12, which forms a part of red blood cells and helps the nerves to function properly (Garell, 1991).

Vegetarians must learn that no single fruit, vegetable, or grain contains the nutritionally complete protein found in meat, milk, and eggs. Beans, nuts, peas, and many other vegetarian foods contain large amounts of protein. However, these foods must be eaten in particular combinations to provide the body with nutritionally complete protein. Additionally, studies have shown that diets with high amounts of cereals, grains, vegetables and fruits may help lower cancer risk due to their fibers and high antigen content. Other substances in these foods could also play an important role in disease prevention (Lykins, 1994). Vegans eat green leafy vegetables, such as broccoli, or nuts, tofu, and dried figs to obtain calcium. Soybeans contain a protease inhibitor, a powerful anticancer compound and are vital to a vegetarian diet. These foods are also rich in antigens which are also is beneficial to prevent various types of cancer causing agents (Yount, 1991).

The vegetarian diet has gained popularity because of remarkable case reports of individuals who attributed recoveries from cancers with poor prognoses to macrobiotics and the substantial evidence that the many dietary factors recommended by macrobiotics are associated with decreased cancer risk. Women consuming macrobiotic diets have modestly lower circulating estrogen levels, suggesting a lower risk of breast cancer (Lawrence, 2001). None of the natural cancer prevention substances that have been discovered such as vitamin C, B-17, hydroquionenes, beta carotene, NDGA are found to be animal derived. Yet most meats, when cooked, produce an array of benzenes and other carcinogenic compounds. Cancer is infinitely easier to prevent than cure.

Vegetarian diets often contain fewer calories than diets that include meat. This type of diet also contains less saturated fat and smaller amounts of a fatty substance called cholesterol than most meat-eaters do. Lower dietary levels of saturated fat and cholesterol result in lower levels of cholesterol in the blood. Medical research indicates that a high level of cholesterol in the blood is associated with heart disease. Some studies have shown that vegetarians in the United States are healthier and live longer than other Americans.

You can get all the needed vitamins and minerals from a vegetarian diet that includes dairy products or eggs. Nondairy calcium sources include tofu processed with calcium sulfate; green leafy vegetables such as collard greens, mustard greens, and kale; and calcium-fortified soymilk and orange juice. Your body absorbs heme iron, which is found in meat, better than non-heme iron, found in plants. However, eating foods high in vitamin C during the same meal increases the absorption of non-heme iron (Murphy, 2002). The addition of yeast and tempeh should also be included in the diet to prevent a deficiency in the vitamin B12. Most vegans take vitamin B12 tablets to obtain this nutrient. A dietician can tell you if your diet is too low in vitamins and minerals. Advice will also be given on how to correct your diet if it does not have enough vitamins and minerals (Sorgen, 2002).