If the horsemeat controversy has made you uneasy about eating
meat, Lisa Salmon looks at the pros and cons of vegetarian and meat
diets, including new research which suggests veggies are a third
less likely to suffer heart disease
AS the horsemeat scandal rages, many meat eaters will be
wondering exactly what they've been consuming. And if you're a
vegetarian, recent events will probably leave you more convinced
than ever that you made the right choice.
Now new research has shown that vegetarians are a third less
likely to suffer from heart disease than meat eaters, statistics
that will make a meat-free diet a more attractive proposition for
some.
However, the meat industry is eager to point out that vegetarians
may be low in certain essential vitamins and minerals, and that
eating lean red meat is an important part of a healthy diet.
But do we really need meat to be healthy, or is the modern human
better suited to a vegetarian diet?
A new study from the University of Oxford has found that the risk
of heart disease, the biggest killer in the UK, is 32 per cent lower
in vegetarians than people who eat meat and fish.
The study tracked nearly 45,000 volunteers from throughout the
1990s until 2009, and found that vegetarians had lower blood
pressures and cholesterol levels than nonvegetarians, as well as
lower body mass index (BMI) and fewer cases of diabetes.
Dr Francesca Crowe, lead author of the study, explains: "Most of
the difference in risk is probably caused by effects on cholesterol
and blood pressure, and shows the important role of diet in the
prevention of heart disease." The Vegetarian Society suggests
horsemeat and health factors may have combined to make a meat-free
diet more of a consideration for some people.
"This year hasn't started well for meat eaters, " says the
society's spokesperson, Liz O'Neill. "First horsemeat is found in
certain beef products, and then a new report indicates meat eaters
have a much higher risk of heart disease than vegetarians.
"Throw in higher rates of obesity, high blood pressure and a
number of different cancers and it's hard to see why anyone still
wants to eat meat." Recent figures from the Office for National
Statistics indicate that two per cent of UK adults - around 1.2
million people - are vegetarian, and O'Neill stresses that a
balanced vegetarian diet willmeet their nutritional requirements.
"If you don't smoke, then eating meat may be one of the biggest
risk factors in your lifestyle, whereas a balanced vegetarian diet
is delicious, good for the planet and good for people, " she says.
Yet meat has been "a staple part of the human diet since the dawn
of mankind", insists the Meat Advisory Panel (MAP), an expert body
funded by the meat industry.
It points out that Government dietary surveys show some UK diets
are worryingly low in certain nutrients commonly found in meat, such
as vitamin A, vitamin D, iron, magnesium, zinc, selenium and
potassium, and that red meat nutrients play a role in supporting
cognitive function, immune health and addressing iron deficiency.
MAP spokeswoman Dr Carrie Ruxton, a registered dietician, points
out: "Other studies have found that the benefits attributed to the
vegetarian lifestyle are linked to increased levels of physical
activity, no smoking and little alcohol, as well as positive dietary
attributes such as more fruit, vegetables, beans and pulses. There's
no reason whymeat eaters couldn't access these benefits too if they
also eat high quality, lean red meats." Ruxton says that while meat
is indeed higher in saturated fats and lower in the healthier omega6
polyunsaturated fatty acids, many vegetarians continue to eat
cheese, butter and cream which are all high in saturated fat.
While vegan diets, which contain no animal products at all, tend
to be low in all fats, Ruxton points out that opportunities for
getting enough vitamin B12 and B6, iron, vitamin D and omega-3 fatty
acids are all reduced, as these nutrients are mainly found in animal
products.
Ruxton admits that vegetarian diets are perfectly healthy as long
as a variety of foods are eaten, but warns it's harder to reach
certain recommended nutrient intakes, although this can sometimes be
overcome by taking a supplement or consuming vitamin C-rich foods to
boost iron absorption.
"Vegetarian diets are a lifestyle choice and aren't necessary for
optimal health, " says Ruxton.
Meat provides. . .
Vitamin B12: Helps form red blood cells and nerve fibres, and is
only found naturally in meat, fish, eggs and milk, although it's
sometimes added to cereals, bread and yeast spreads.
Nutrients such as vitamin A and D, magnesium, zinc, selenium and
potassium, that Government dietary surveys have shown some UK diets
are low in.
Protein: Meat is high in protein, which is needed for cell growth
and repair.
Iron: Sourced from animals, it's more easily absorbed than iron
from plants and is important for the formation of red blood cells
and the work of the body's immune system and metabolism. Not enough
can lead to iron deficiency anaemia.
Fats: Meat contains saturated fat which can block the absorption
of essential fats which help maintain cell structure, and increase
cholesterol in the blood which can lead to heart disease. But lean
red meat also contains heart-healthy nutrients and polyunsaturated
and monounsaturated fats.
Veg provides. . .
Protein: Though typically lower in protein than non-vegetarian
diets, a vegetarian can get protein through foods such as pulses,
nuts, eggs, dairy, cereals, soya and Quorn.
Vitamins: A high intake of fruit and vegetables means more
vitamins, minerals such as potassium and magnesium, and antioxidants
from many important nutrients such as vitamin C, vitamin E and
betacarotene, which have been shown to reduce the risk of certain
cancers and heart disease.
Fats: Vegetarians usually eat fewer saturated fats - found in
meat and dairy products - and more unsaturated fats - found in
vegetable oils such as olive oil, nuts, seeds and avocados.
With the exception of fish, plant foods are generally higher in
polyunsaturated fats than foods from animals.
Vitamin B12: Helps form red blood cells and nerve fibres, and
vegetarians can get it from eggs and milk. It may also be added to
cereals, soya milk, vegetable burgers and yeast extract.
Iron: Vegetarian sources of iron include eggs, pulses, nuts,
seeds, green leafy vegetables, dried fruit and fortified breakfast
cereals.
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