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Medical Forum / General / Nutrition / August 2005Vegetarian diets: what are the advantages?
1: Forum Nutr. 2005;(57):147-56. Related Articles, Links Vegetarian diets: what are the advantages? Leitzmann C. Institute of Nutritional Sciences, University of Giessen, Giessen, Germany. claus.leitzmann@ernaehrung.uni-giessen.de A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals. Since vegetarians consume widely divergent diets, a differentiation between various types of vegetarian diets is necessary. Indeed, many contradictions and misunderstandings concerning vegetarianism are due to scientific data from studies without this differentiation. In the past, vegetarian diets have been described as being deficient in several nutrients including protein, iron, zinc, calcium, vitamin B12 and A, n-3 fatty acids and iodine. Numerous studies have demonstrated that the observed deficiencies are usually due to poor meal planning. Well-balanced vegetarian diets are appropriate for all stages of the life cycle, including children, adolescents, pregnant and lactating women, the elderly and competitive athletes. In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis. The reasons for choosing a vegetarian diet often go beyond health and well-being and include among others economical, ecological and social concerns. The influences of these aspects of vegetarian diets are the subject of the new field of nutritional ecology that is concerned with sustainable life styles and human development. Publication Types: a.. Review PMID: 15702597 [PubMed - indexed for MEDLINE] > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > > Vegetarian diets: what are the advantages? > > Leitzmann C. <snipped PETA propaganda> There are no advantages......  SignatureOm. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson >> 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> [quoted text clipped - 5 lines] > > There are no advantages...... 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links Here are some advantages: Leitzmann C. Institute of Nutritional Sciences, University of Giessen, Giessen, Germany. claus.leitzmann@ernaehrung.uni-giessen.de A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals. Since vegetarians consume widely divergent diets, a differentiation between various types of vegetarian diets is necessary. Indeed, many contradictions and misunderstandings concerning vegetarianism are due to scientific data from studies without this differentiation. In the past, vegetarian diets have been described as being deficient in several nutrients including protein, iron, zinc, calcium, vitamin B12 and A, n-3 fatty acids and iodine. Numerous studies have demonstrated that the observed deficiencies are usually due to poor meal planning. Well-balanced vegetarian diets are appropriate for all stages of the life cycle, including children, adolescents, pregnant and lactating women, the elderly and competitive athletes. In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis. The reasons for choosing a vegetarian diet often go beyond health and well-being and include among others economical, ecological and social concerns. The influences of these aspects of vegetarian diets are the subject of the new field of nutritional ecology that is concerned with sustainable life styles and human development. Publication Types: a.. Review PMID: 15702597 [PubMed - indexed for MEDLINE] > >> 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > >> [quoted text clipped - 21 lines] > carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, > carotenoids and other phytochemicals. <snipped more S.A.D. diet bullshit that made America fat> Dietary Cholesterol does not raise your cholesterol levels. Intake of dietary fat does not raise your cholesterol, or your triglycerides. Consumption of too much sugars, including excess amounts of fructose found in fresh fruit and consumption of starchy plant products is what raises Triglycerides and Cholesterol. There is a growing body of evidence that Triglyceride levels are FAR more dangerous than Cholesterol levels! http://atvb.ahajournals.org/cgi/content/full/21/8/1340 Some of the fattest people I've ever known have been vegans. They ate too much grain. ;-) A BALANCED diet consisting of fresh meats, grilled, broiled or baked accompanied by fresh vegatables is pretty much the healthiest diet with complete avoidance of simple sugars and milled grains. Without meat, in order to get sufficient protein and essential amino acids, you'd have to eat a lot of legumes! Legumes are good but in limited quantities, insufficient to get the daily protein allowance that you need without ending up consuming an overabundance of starches/energy dense/high calorie foods. Cheers! SignatureOm. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson >> >> 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> >> [quoted text clipped - 38 lines] > > http://atvb.ahajournals.org/cgi/content/full/21/8/1340 The conclusion in the cited reference is: "In conclusion, our results indicate that total and HDL cholesterol and triglyceride levels are each independently predictive of subsequent major IHD at 10 years of follow-up in our cohorts of British men. The notion that the combination of a low HDL cholesterol level with a raised triglyceride level or other combinations of lipid risk factors confers unexpected levels of risk is unsubstantiated by our data. " Nothing there about your paragraphs above. Did you read the reference you cited? GWC >Some of the fattest people I've ever known have been vegans. Ever wonder why farmers feed their cattle grain to fatten them up? Because its so effective! I think some girls become vegetarians/vegans for the same reason some take up smoking ... as a method of weight control. I've known a few vegans and vegetarians in my time. Mostly all women and none were what I'd call slender. RBR > > >> 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > > >> [quoted text clipped - 27 lines] > Intake of dietary fat does not raise your cholesterol, or your > triglycerides. Your packing Boloney OMP. I lowered saturated fat and both went down. My triglyceries weren't down far enough so I became a vegatarian consuming even less saturated fat. My triglycerides cut in half and my total cholesterol went down to 133. I am adding back saturated fat sources for a healthier cholesterol level. > Consumption of too much sugars, including excess amounts of fructose > found in fresh fruit and consumption of starchy plant products is what [quoted text clipped - 7 lines] > > They ate too much grain. ;-) I don't eat grain/pasta/bread. Low carb; low calorie; close to vegetarian diet caused me to lose 65 pounds. I likebeing thin!!! > A BALANCED diet consisting of fresh meats, grilled, broiled or baked > accompanied by fresh vegatables is pretty much the healthiest diet with [quoted text clipped - 11 lines] > > "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson I take it all back Nick. It seems we are not so far apart as I once thought we were on dietary issues. Cheers. RBR >> > >> 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> > >> [quoted text clipped - 70 lines] >> >> "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson Thanks RB I know what I am doing! > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >Vegetarian diets: what are the advantages? >A growing body of scientific evidence indicates that wholesome vegetarian >diets offer distinct advantages compared to diets containing meat and other >foods of animal origin. The benefits arise from lower intakes of saturated >fat, cholesterol and animal protein as well as higher intakes of complex >carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, >carotenoids and other phytochemicals. All of these higher intakes can also be achieved with a non-vegetarian diet. The only fair comparison of veggie versus non-veggie diets is whether meat is included or excluded. Everything else should be the same. Otherwise the comparison tells us nothing. Don <www.donwiss.com> (e-mail link at home page bottom). > > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > >Vegetarian diets: what are the advantages? [quoted text clipped - 12 lines] > > Don <www.donwiss.com> (e-mail link at home page bottom). How do you get the essential animal-sourced lipids and proteins on a diet that completely excludes animal-source foods? Huh? TC > > > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > > >Vegetarian diets: what are the advantages? [quoted text clipped - 19 lines] > > TC Easy... You don't. ;-) With any luck, they won't survive to breed....... SignatureOm. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> >Vegetarian diets: what are the advantages? [quoted text clipped - 20 lines] > How do you get the essential animal-sourced lipids and proteins on a > diet that completely excludes animal-source foods? What are the putative "animal-sourced lipids and proteins" not available in plant foods? The only non-plant essential nutritional substance identified by science is cobalamin. GWC > >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > >> >Vegetarian diets: what are the advantages? [quoted text clipped - 26 lines] > > GWC There are more than a few strictly animal-sourced lipids and proteins. I would think that someone who so strongly advocates veganism and/or vegetarianism should be fully informed about this. How can you advocate such a drastic diet without knowing the shortcomings of the diet? If you don't know, what qualifies you to advocate anything about nutrition? Do you advocate this diet, in your state of ignorance, for children? You'll have to do your own research. try Google. TC >> >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> >> >Vegetarian diets: what are the advantages? [quoted text clipped - 29 lines] > > There are more than a few strictly animal-sourced lipids and proteins. Okay, TC. Name ONE. > I would think that someone who so strongly advocates veganism and/or > vegetarianism should be fully informed about this. I'm not a vegan or vegetarian. I eat 142g of whole baby clams and two cups of organic low-fat yogurt every day. But I see no nutritional problems with a carefully planned vegan diet supplemented with B-12. I see a lot of problems with eating steak twice a week. That will increase your RealAge about seven years. > How can you advocate > such a drastic diet without knowing the shortcomings of the diet? If [quoted text clipped - 3 lines] > > You'll have to do your own research. try Google. Name just ONE "animal-sourced lipid or protein" not available in plant foods. The only non-plant essential nutritional substance identified by science is cobalamin. Try http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?DB=pubmed The abstracts there have been vetted a bit. When you Google you can get websites created and run by crazies and extremists. I heard that Atkins is going to get a posthumous Darwin Award. GWC > >> >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > >> >> >Vegetarian diets: what are the advantages? [quoted text clipped - 61 lines] > > GWC Researching involves searching out sources of information and critically examining the information to cull out the crap and end up with the most useful and valid info. If you can't and, in fact, won't do basic, simple research this basic topic, that is your problem. There are at least several animal sourced nutrients that are either impossible to get on a diet that has no animal source foods or are, to various degrees, difficult to obtain in enough quantity for basic good health on a diet that is free of animal source foods. I did the research and I have it here somewhere, but it is up to you to educate yourself. Have at 'er: www.google.com. TC >> >> >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> >> >> >Vegetarian diets: what are the advantages? [quoted text clipped - 74 lines] > various degrees, difficult to obtain in enough quantity for basic good > health on a diet that is free of animal source foods. Name ONE or stop trolling with these claims. Research at MIT, Harvard, Tufts, & other universities have found just one essential nutrient not found in plant sources (B-12). The trouble with meat is the stuff you get that is definitely bad for you. Eating steak twice a week increases your "RealAge" by seven years. > I did the > research and I have it here somewhere, Okay, post it. GWC >Eating steak twice a week increases your "RealAge" >by seven years. You keep repeating this as if it has some kind of significance. Which means you must have evidence to back it up. Could you please share it with us? >>Eating steak twice a week increases your "RealAge" >>by seven years. > > You keep repeating this as if it has some kind of significance. Which > means you must have evidence to back it up. Could you please share it > with us? Sure, it's from a book (2005) by Michael F. Roizen, M.D. and Mehmet C. Oz, MD. The title of the book is "You: the Owner's Manual". You can learn a little about the book and the notion of "RealAge" here http://www.realage.com/ You can take a RealAge quiz on the website, I think. GWC >>>Eating steak twice a week increases your "RealAge" >>>by seven years. [quoted text clipped - 11 lines] > >You can take a RealAge quiz on the website, I think. The thing is, there are no published studies, to my knowledge, that support the notion of RealAge. In a sense, RealAge was put together but never scientifically tested. Which means that, until it is, it's is useless. If you don't believe me, hit PubMed and enter RealAge and see what happens. >>>>Eating steak twice a week increases your "RealAge" >>>>by seven years. [quoted text clipped - 17 lines] > is useless. If you don't believe me, hit PubMed and enter RealAge and > see what happens. Been there, done that. Zilch, nada, nothing. BTW, ideas are not useless until they're tested, they're just untested. I don't see anyway to test the RealAge notion. The problem with believing stuff without justification is that--if your intuition is lousy--you'll come with bullshit like "Intelligent Design" (instead of evolution) and "Intelligent Pressing Down" (instead of gravity). (Not to mention Atkins' faith-based sat fat reasoning and Bush's WMDs-in-Iraq reasoning.) Real knowledge has three necessary and sufficient conditions: To know X, 1. You must believe X. 2. You must be justified in believing X. 3. X must be the case (X must be true). GWC >>>>>Eating steak twice a week increases your "RealAge" >>>>>by seven years. [quoted text clipped - 21 lines] >BTW, ideas are not useless until they're tested, >they're just untested. Well, if they are untested, we don't know whether they are good ideas or not. That's why their use should be downplayed in a sci.med newsgroup. >>>>>>Eating steak twice a week increases your "RealAge" >>>>>>by seven years. [quoted text clipped - 25 lines] > or not. That's why their use should be downplayed in a sci.med > newsgroup. If we downplayed all but thoroughly tested ideas in this ng, we wouldn't have much to say. What do you have against intelligent partially tested hypotheses? >>>>>>>Eating steak twice a week increases your "RealAge" >>>>>>>by seven years. [quoted text clipped - 28 lines] >If we downplayed all but thoroughly tested ideas in this >ng, we wouldn't have much to say. Well, sometimes it's better to just stay quiet. >What do you have against intelligent partially tested hypotheses? The problem is that RealAge hasn't even been partially tested. >>>>>>>>Eating steak twice a week increases your "RealAge" >>>>>>>>by seven years. [quoted text clipped - 32 lines] > > Well, sometimes it's better to just stay quiet. What! And avoid trumpeting all our cravings, conceits, views, and delusions! >>What do you have against intelligent partially tested hypotheses? > > The problem is that RealAge hasn't even been partially tested. You've gone into RealAge deeper than I have. (Hey, they've done DogAge too, and both my dogs buy it.) George (shallower than thou) > If we downplayed all but thoroughly tested ideas in this > ng, we wouldn't have much to say. What do you have > against intelligent partially tested hypotheses? Nothing. They are one of the main things that makes life interesting. SBH > >> >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > >> >> >Vegetarian diets: what are the advantages? [quoted text clipped - 61 lines] > > GWC BTW, by definition, all Darwin awards are posthumous. TC >> >> >> > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links >> >> >> >Vegetarian diets: what are the advantages? [quoted text clipped - 66 lines] > > BTW, by definition, all Darwin awards are posthumous. We'll make an exception in your case. I'm nominating you now. GWC > Name just ONE "animal-sourced lipid or protein" > not available in plant foods. The only non-plant essential > nutritional substance identified by science is cobalamin. > Try http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?DB=pubmed > The abstracts there have been vetted a bit. COMMENT: The only natural plants that make EPA and DHA are out in the ocean and are hard to get for vegans, unless you're a krill or a big eater of krill. Humans make DHA and EPA out of ALA, but we're bad at it when we're young and when we're old, and I suspect that as people get older, most of them don't get enough. Thus, these are conditionally essential nutrients, and are suboptimal on a vegan diet in the elderly. Thus, as you age, you had better eat some cold water fish or their oils. Or grow a baleen and do a lot of swimming up North. SBH >> Name just ONE "animal-sourced lipid or protein" >> not available in plant foods. The only non-plant essential [quoted text clipped - 8 lines] > krill. Humans make DHA and EPA out of ALA, but we're bad at it when > we're young and when we're old, and I suspect that as people get older, Yeah, in my youth I depended on Flax seed for this stuff. But now I take fish oil capsules and wonder whether the wild-caught whole baby clams (from Thailand)-- which I eat every day--have much of the essential fatty acids that are missing or hard-to-assimilate from walnuts and flax seeds???? GWC > most of them don't get enough. Thus, these are conditionally essential > nutrients, and are suboptimal on a vegan diet in the elderly. Thus, as > you age, you had better eat some cold water fish or their oils. Or grow > a baleen and do a lot of swimming up North. > > SBH > > COMMENT: > > [quoted text clipped - 11 lines] > > GWC COMMENT: Very probably. I would be very skeptical of anything aqueous from Thailand claimed to be "wild-caught" though. Caught in some aquaculture pond, is what they mean. They ain't got no FDA, USDA, or FTC. SBH >> > COMMENT: >> > [quoted text clipped - 19 lines] > be "wild-caught" though. Caught in some aquaculture pond, is what they > mean. They ain't got no FDA, USDA, or FTC. They're canned, Geisha brand ("A tradition of quality since 1912"). Distributed by JFE Shoji Trade America Inc., New York, NY 10006. "Wild Caught Product of Thailand" is on the can's label. I guessed their URL was http://www.geisha.com and holy clams! it came up dames and gams and c_nts. The Geisha brand website is http://www.geishabrand.com JFE Shoji is a big, big company, into everything: Semiconductors, steel, coal, real estate...and, oh yes, clams and other canned foods. What I want to know though is whether their whole baby clams are contaminated with mercury, PCBs, dioxins, or pesticides. Maybe sardines are a better bet... According to http://www.oceansalive.org/eat.cfm?subnav=bestandworst clams and sardines are safe to eat; farmed or Atlantic salmon are not. Fish oil capsules are okay also. GWC > > > 1: Forum Nutr. 2005;(57):147-56. Related Articles, Links > > >Vegetarian diets: what are the advantages? [quoted text clipped - 19 lines] > > TC COMMENT: There are no essential animal-sourced proteins. All essential AA are present in plants. Why would you think otherwise? As for animal-sourced lipids, the long chain w-3 PUFA "DHA" need for the brain, is conditionally animal-sourced (some sea algae and krill have it also). But you can make enough DHA for adults (at least) from ALA in plants. It's not efficient, but it's possible. Montygram the Coconut thinks that even though DHA is the most abundant FA in the brain, that in a pinch your brain can get along with no DHA. I think Montygram is attempting this experiment himself, but as his brain DHA falls, his argument quality gets thinner and thinner.... SBH |
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