Wednesday, September 13, 2017

Considering a Vegetarian Diet

The evidence for the benefits of vegetarian eating for your health is growing.
There are several degrees of vegetarian eating:

✓ Vegan leaves out all animal meats and products including dairy.

✓ Lacto-ovo vegetarian includes eggs, milk, and milk products.

✓ Pesco-vegetarian includes fish with eggs, milk, and milk products.

A study in the May 2009 issue of Diabetes Care compared the eating patterns
in Seventh Day Adventists, a group in whom there were different patterns of
vegetarianism. The study found that the group that followed a vegan diet had
the lowest average body mass index (BMI), 23.6, while lacto-ovo vegetarians
had a BMI of 25.7, pesco-vegetarians had a BMI of 26.3, and nonvegetarians
had an average BMI of 28.8. The prevalence of diabetes increased from 2.9
percent in vegans to 7.6 percent in nonvegetarians.

A second key study in the March 2007 issue of The Archives of Internal
Medicine looked at 322,263 men and 223,390 women who provided detailed
histories of their diet and other habits including smoking, exercise, alcohol
consumption, education, weight, and family history of cancer. Over the
course of ten years, 47,976 men and 23,276 women died. Their meat consumption
varied from 1 ounce to 4 ounces a day and processed meat (like
hot dogs, salami, etc.) ranged from once a week to one and one half ounces a
day. The number of excess deaths attributed to high meat consumption was
large. The authors drew the following conclusions:

✓ If these groups are representative of all Americans, over the course of a
decade, the deaths of 1 million men and half a million women could be
prevented by eating less red and processed meats.

✓ People should eat a hamburger only once or twice a week maximum.

✓ People should eat steak only once a week maximum.

✓ People should eat processed meats less than once in six weeks


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