Vegetarian diets

Reasons for following a Vegetarian Diet

•Health Benefits

•Lower risk of HTN

•Reduced risk of obesity, heart, cancer, kidney, gallstone and digestive diseases 

•Reduced risk of some types of cancer

•American Cancer Society “2/3 of dietary intake should come from veggies, fruit, whole grain and beans”

•Ethical – compassion towards animals and the inhumane way they are raised

•Religious – avoidance in certain religions

•ie. Pork (Judaism, Muslim), all meat (Seventh Day Adventists), Cows (Hindu)

•Ecological – raising animals contributes to global warming

•Antibiotic Use in Animals – lead to antibiotic resistance 

Vegan Diets: Nutrient Concerns

1\.Protein

2\.Vitamin B12

3\.Iron

4\.Zinc

5\.Calcium

6\.Vitamin D

complete protein sources

•contain 9 essential amino acids

•necessary to carry out **functions** of protein in our body

•Cell growth, enzymes, hormones, neurotransmitters, collagen, muscle and the other non-essential amino acids needed

•found in animal products

incomplete protein sources

•missing one or more essential amino acids

•Plant products are missing one or more amino acids

•Exception- soy is considered high quality protein

**•Combining incomplete proteins together will provide a complete protein**

Vegan Diets :2. Concern of Vitamin B12

•only found in animal sources 

•Needed for DNA synthesis and protection and growth of nerve fibers

•Ingest B12 **fortified** foods and supplements 2 x/day for best absorption.

macrocytic anemia and irreversible neurological disorders early symptoms

•tingling in fingers and toes, severe fatigue, poor learning, digestion and poor growth in children

macrocytic anemia and irreversible neurological disorders later symptoms

stroke, dementia, poor bone health

Vegan Diets: 3. Concern of Iron

•Functions: carries oxygen in RBC to all cells of body; assists in amino acid and hormone synthesis

\
Ingest Vitamin C with plant source to increase absorption. 

prevent absorption (iron)

**phytates** in cereal products and **oxalates** in veggies

10 weeks

•Vegans adapt in about_________ by reducing iron losses

heme iron in animal foods

well absorbed

Nonheme iron of plant products

is not well absorbed

Fermented foods ie. Tempeh, Nori, spirulina, chlorella algae

**are not dependable sources.**

Vegan Diets: 4. Concern of Zinc 

•assists in DNA and RNA synthesis, immune function and growth

•Zinc Status is lower in Vegans compared to meat eaters

•high zinc content of meat and greater absorption.

•Phytates also decrease absorption

•At risk: children, pregnant and lactating woman, elderly

zinc sources

•soy products, legumes/beans, grains,( cheese, if lacto vegetarian), seeds and nuts

improving zinc content

•Soaking and sprouting beans ,grains, nuts, seeds and leavening bread.

vitamin c

Vegan Diets: 5. Concern of Calcium

•Maintains bone health, needed for muscle contractions, blood pressure and nerve transmission

•is met with dairy in lactovegetarians

•Low with strict Vegans due to

•Oxalates, phytates and fiber decreasing absorption of plant food

•Net absorption from spinach, beet greens and swiss chard is 5% , leaving a net absorption close to zero for calcium (due to oxalate)

good calcium sources

kale, turnip greens, Chinese cabbage and bok choy have absorption of  50%, so go for these.

Vegan Diets: 6. Concern of Vitamin D

•absorbs calcium, maintains calcium phosphate balance in blood, decreases inflammation, and has neurosmuscular and immune functions 

•Sunlight converts to Vitamin D in our body

•Vitamin D levels are low in winter months, high lattitudes, use of sunscreen, obesity and age

Vitamin D solutions

•Vegans should use fortified foods ie. (milk, if lactovegetarian), fruit juices, breakfast cereals (Total), margarines and mushrooms treated with UV light.

•Use Vitamin supplements if unable to do above  

benefits of vegan diets

•Lower BMI and less obesity among Vegans compared to meat eaters

•Decreases abdominal obesity

•Decreases HTN

•Decreases lipid levels

•Decreases inflammation (decreases C reactive protein) which initiates plaque formation 

Lowers risk for type 2 diabetes

•77% lower for vegans and 54% lower for lacto-ova veg when compared to meat eaters

•Legumes – lower glycemic index

•Whole grains – lower risk of DM

•Higher intakes of fruits and veggies are associated with a significant reduction in Type 2 DM

•Greater nut ingestion (particularly walnuts) ->associated with lower risk

Vegan Diet

also effective as a weight loss diet 

treatment of DM

Randomized clinical trials and meta-analysis comparing  low fat vegan diets with a standard diabetic diet-> greater BG control, greater improvement in insulin sensitivity, lipid levels, and weight in vegan group 

Benefits of Vegan Diets – Cancer 

Lacto –ova vegan diets (Seventh Day Adventists) associated with lower cancer risk, particularly GI cancer.

•35% lower risk of prostate cancer

•Meta-analysis of 7 studies on vegans showed 18% lower risk of cancer than non vegans.

•Ingestion of fruits, veggies and beans associated with lower risk of specific cancers

Why (Ingestion of fruits, veggies and beans associated with lower risk of specific cancers)

•Phytochemicals ie. Sulforaphane, ferulic acid, genistein, indole- -3-carbinol, curcumin, epigallocatechin-3-gallate, diallyldisulfide, reservatol, lycopene, quercetin may interfere with cellular processes that initiate cancer. 

•High Fiber(EPIC study) stated 25% reduction in colorectal cancer when compared to lowest fiber group.

•Processed meat eaters had high risk of dying from colorectal cancer.

Environment and vegan diets benefits

•Plant Foods use less water, fossil fuel resources, pesticides and fertilizers.

•70% of water pollution in river and lakes is from animal farms

•Animal farming leads to great carbon dioxide emissions, methane and nitrous oxide.

•Plant foods have 50% less greenhouse emissions compared to meat containing diets

•Antibiotics given to animal to optimize growth can lead to antibiotic resistance making it difficult to treat many infectious illnesses, leading to increased sickness, death and rising health costs.