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The Vegetarian The Vegetarian Advantage Advantage Dr Bevan D Hokin PhD Dr Bevan D Hokin PhD Director of Pathology Director of Pathology Sydney Adventist Hospital Sydney Adventist Hospital

The Vegetarian Advantage Dr Bevan D Hokin PhD Director of Pathology Sydney Adventist Hospital

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The Vegetarian The Vegetarian AdvantageAdvantage

Dr Bevan D Hokin PhDDr Bevan D Hokin PhDDirector of PathologyDirector of Pathology

Sydney Adventist HospitalSydney Adventist Hospital

The Vegetarian The Vegetarian AdvantageAdvantage

Material sourced from:Material sourced from:– Published peer reviewed scientific Published peer reviewed scientific

papers from reputable Journalspapers from reputable Journals– Publications from the Adventist Publications from the Adventist

Lifestyle studyLifestyle study– Papers presented at the 3rd and 4th Papers presented at the 3rd and 4th

World Congresses on Vegetarian World Congresses on Vegetarian NutritionNutrition

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian Types of vegetarian dietsdiets

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:

Understanding an individual’s definition or degree of ‘vegetarian diet’ isextremely important. Theoretically, this term refers to someone who chooses no meat, fish or poultry. But there are many variations to this basic definition.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets: Plant-based Diet

The term “plant-based diet” describes the eating patterns of those who decrease their use of animal products and increase their use of plant foods even though they do not intend to become vegetarians.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Semi-Vegetarian Diet

A semi-vegetarian diet may include fish and/or chicken but no red meat.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Pesco-Vegetarian

A pesco-vegetarian includes dairy products and eggs, but no animal fleshwith the exception of fish.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Lacto-Vegetarian Diet

A lacto-vegetarian diet includes dairy products, but no animal flesh, eggsor products containing eggs.

Ovo-Vegetarian DietAn ovo-vegetarian diet includes eggs, but no animal flesh or dairy products.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:V egan Diet (‘Strict’ or ‘Total’ Vegetarian Diet)

A vegan diet only includes plant-based products including cereals and grains, vegetables, fruits, nuts and seeds. It is devoid of any animal derived foods including meats, fish, chicken, eggs, dairy products.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Macrobiotic Diet (‘Zen’ Diet)

People who choose a macrobiotic diet avoid meat, chicken, sometimes fish, dairy products, eggs, vegetables of the nightshade family (potatoes,tomatoes, green capsicum, eggplant), tropical fruits, and processed sweeteners. A macrobiotic diet generally promotes the use of wholefoods and also incorporates Asian sea vegetables.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Fruitarian Diet

Fruitarian diets include fruits as well as vegetables that are botanically classed as fruits (such as tomatoes, eggplant, avocado, zucchini), nuts and seeds.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:Raw Food Diet

These diets include vegetables, fruits, nuts, seeds, sprouted grains, sprouted beans all consumed in the raw state.

The Vegetarian The Vegetarian AdvantageAdvantage

Types of vegetarian diets:Types of vegetarian diets:– Obtaining an adequate nutrient

intake with a macrobiotic, fruitarian or raw food diet can be difficult, particularly for children and pregnant women.

– The SDA Church recommends the lacto-ovo-vegetarian diet

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming Reasons for becoming a vegetariana vegetarian

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:Environmental Concerns: Many people now give consideration to theenvironmental aspects of food production and choose a plant-based diet for the more favourable environmental effects, such as increased sustainability from the production of plant-based foods.

The Vegetarian The Vegetarian AdvantageAdvantage

Environmental Concerns:– One acre of wheat will produce 800,000 One acre of wheat will produce 800,000

calories, one acre used to raise beef calories, one acre used to raise beef generates only 200,000generates only 200,000

– Eating beef returns only 4% of calories the Eating beef returns only 4% of calories the steer consumed, and 10% of the protein it steer consumed, and 10% of the protein it consumed.consumed.

– It takes 25 times more water to produce a It takes 25 times more water to produce a kilo of beef than it does to produce a kilo kilo of beef than it does to produce a kilo of vegetables.of vegetables.

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:Animal Rights: Concern for animal welfare has created another group of vegetarians, some of whom accept dairy and eggs (because an animal has not been slaughtered in their production), while others totally exclude animal products in the name of preventing cruelty to animals and as anobjection to inhumane farming practices.

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:Weight Control: Some people (often teenage girls) may choose to become vegetarian with the intention of controlling their weight. As with other extreme diet changes, the sudden adoption of restrictive vegetarian diets may be masking the signs of an eating disorder.

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:Religious Beliefs: Some religions such as Buddhists, Hindus, Jews and Seventh-day Adventists include vegetarian dietary practices as part of their religious belief system.

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:Religious Beliefs:After the flood, God permitted the consumption of flesh food…”for your lifeblood I will surely require a reckoning; of every beast I will require it of man.” Gen 9:1-5

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:

Aesthetics:Aesthetics: The thought of eating The thought of eating dead animals doesn’t appeal.dead animals doesn’t appeal.

Mary-Tylor Moore was a vegetarian Mary-Tylor Moore was a vegetarian because she could not stand the because she could not stand the thought of “eating anything with a thought of “eating anything with a face.”face.”

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:

HealthHealth:: Some perceive the avoidance of red meat as a healthy dietary option (due to the reduced intake of saturated fat and cholesterol), while others focus on the health benefits of a plant-based diet providing plenty of vitamins, minerals, dietary fibre, antioxidants, and phytochemicals, many of which are found exclusively in plant foods.

The Vegetarian The Vegetarian AdvantageAdvantage

Reasons for becoming a vegetarian:Reasons for becoming a vegetarian:

Health: Health: Studies have shown that vegetarians have lower rates of many diseases, and have an improved life expectancy: cardiovascular disease obesity

hypertension constipation some cancers kidney stones type 2 diabetes gall stones

The Vegetarian The Vegetarian AdvantageAdvantage

Problems with meatProblems with meat

Problems with meat:Problems with meat: Saturated Saturated fatfat

All animal foods contain an unhealthy All animal foods contain an unhealthy high level of saturated fats.high level of saturated fats.

Saturated fat in the diet is a more Saturated fat in the diet is a more significant cause of an elevated significant cause of an elevated cholesterol than the amount of cholesterol than the amount of cholesterol we consume in our food.cholesterol we consume in our food.

Saturated fats and cholesterol are Saturated fats and cholesterol are associated with increased risk of heat associated with increased risk of heat diseasedisease

Problems with meat:Problems with meat: CholesterolCholesterol A person consuming 2000 calories/day A person consuming 2000 calories/day

and 200mg cholesterol, who increases and 200mg cholesterol, who increases cholesterol intake to 600mg/day, cholesterol intake to 600mg/day, increases heart attack risk by 30%increases heart attack risk by 30%

A person consuming 600mg A person consuming 600mg cholesterol/day who reduces this to cholesterol/day who reduces this to 200 mg/day, lowers risk of death from 200 mg/day, lowers risk of death from all causes by 37% - equivalent to 3.4 all causes by 37% - equivalent to 3.4 yearsyears

Problems with meat:Problems with meat: CholesterolCholesterol

Food sourceFood source ServingServingCholesterolCholesterol sizesizecontentcontent

BeefBeef 90 gm90 gm 70 70 mgmg

ChickenChicken 9090 6969 FishFish 9090 40-6040-60

Problems with meat:Problems with meat: Excess Excess protein protein

Too much protein in the diet is Too much protein in the diet is associated with increased stress on associated with increased stress on liver and kidneysliver and kidneys

Excess organ meat consumption is Excess organ meat consumption is associated with increased risk of goutassociated with increased risk of gout

High protein consumption can lead to High protein consumption can lead to excess homocysteine production and excess homocysteine production and resultant blood vessel diseases.resultant blood vessel diseases.

Problems with meat:Problems with meat: DiseaseDisease

Meat products in most countries Meat products in most countries contain various parasitic diseases contain various parasitic diseases (Trichinosis, Hydatids)(Trichinosis, Hydatids)

Bacterial infections are common - Bacterial infections are common - Salmonella, ListeriaSalmonella, Listeria

Viral diseases such as Bird fluViral diseases such as Bird flu Prion diseases such as mad cow Prion diseases such as mad cow

diseasedisease

Problems with meat:Problems with meat: ContaminantsContaminants

HormonesHormones AntibioticsAntibiotics Mercury in fishMercury in fish DioxinsDioxins

The Vegetarian The Vegetarian AdvantageAdvantage

Health benefits of a Health benefits of a vegetarian dietvegetarian diet

Vegetarian health advantages: Vegetarian health advantages: Less Less CancerCancer

Adventists who consume meat on Adventists who consume meat on 4 or more days a week, had a 66% 4 or more days a week, had a 66% higher mortality from ovarian higher mortality from ovarian cancer, and 41% higher mortality cancer, and 41% higher mortality from prostate cancerfrom prostate cancer

Consumption of meat, poultry and Consumption of meat, poultry and fish is associated with a doubling fish is associated with a doubling of the risk of bladder cancerof the risk of bladder cancer

Vegetarian health advantages: Vegetarian health advantages: Less Less CancerCancer

The consumption of both red meat The consumption of both red meat and white meat more than doubled and white meat more than doubled the risk of colon cancer the risk of colon cancer

Those who eat the most red meat Those who eat the most red meat have 2.5 times the risk of have 2.5 times the risk of developing cancer (any type) than developing cancer (any type) than those who eat the least red meat.those who eat the least red meat.

Vegetarian health advantages:Vegetarian health advantages: Less Less obesityobesity

Adventist meat eaters had 2.5 times Adventist meat eaters had 2.5 times the risk of being obese compared the risk of being obese compared with vegetarian Adventistswith vegetarian Adventists

Adventist vegetarians: men 8% and Adventist vegetarians: men 8% and women 16% were >130% of their women 16% were >130% of their ideal weight. For Adventist non-ideal weight. For Adventist non-vegetarians, the proportions were vegetarians, the proportions were 20% and 32% respectively.20% and 32% respectively.

Vegetarian health advantages:Vegetarian health advantages: Less Less obesityobesity

Obesity doubles the risk of heart Obesity doubles the risk of heart attack in Adventist menattack in Adventist men

Obesity increases the risk of breast Obesity increases the risk of breast cancer, endometrial cancer, cancer, endometrial cancer, prostate cancer, colon cancer, and prostate cancer, colon cancer, and several others.several others.

Vegetarian health advantages:Vegetarian health advantages:

Less osteoporosisLess osteoporosis

Vegetarian women between ages 50 Vegetarian women between ages 50 to 89, lose only 185 of their bone to 89, lose only 185 of their bone mass, whereas non-vegetarians lose mass, whereas non-vegetarians lose 35%, even when they have the same 35%, even when they have the same amount of calcium in their dietsamount of calcium in their diets

The bone density of 80 year-old The bone density of 80 year-old vegetarians is comparable to that of vegetarians is comparable to that of 60 year-old non-vegetarians60 year-old non-vegetarians

Vegetarian health advantages:Vegetarian health advantages:

Less heart diseaseLess heart disease

Meat users in the general population Meat users in the general population in their 40’s have four times as many in their 40’s have four times as many heart attacks as vegetarian men.heart attacks as vegetarian men.

Adventist men who consumed beef Adventist men who consumed beef at least 3 times per week had a 60-at least 3 times per week had a 60-70% increased risk of fatal coronary 70% increased risk of fatal coronary heart disease. For women, 30%heart disease. For women, 30%

Vegetarian health advantages:Vegetarian health advantages:

Less heart diseaseLess heart disease

Adventist men who adopted a vegetarian Adventist men who adopted a vegetarian diet early in life (before age 20) had half diet early in life (before age 20) had half the risk of a fatal heart attack compared the risk of a fatal heart attack compared with those who did not adopt a vegetarian with those who did not adopt a vegetarian lifestyle until after 50 years.lifestyle until after 50 years.

Those who adopted the vegetarian Those who adopted the vegetarian lifestyle in their 30’s had 1/3 the number lifestyle in their 30’s had 1/3 the number of fatal heart attacks compared with those of fatal heart attacks compared with those who adopted the lifestyle in their 50’swho adopted the lifestyle in their 50’s

Vegetarian health advantages:Vegetarian health advantages: less diabetes (Type II)less diabetes (Type II)

Adventist men who are non-Adventist men who are non-vegetarians have 3.8 times the risk vegetarians have 3.8 times the risk of having “diabetes” on their death of having “diabetes” on their death certificates as do vegetarianscertificates as do vegetarians

Adventists have less than half the Adventists have less than half the mortality from diabetes as mortality from diabetes as compared with the general compared with the general populationpopulation

Vegetarian health advantages:Vegetarian health advantages: less strokesless strokes

Non-vegetarians had a risk of Non-vegetarians had a risk of stroke that was 30% higher than stroke that was 30% higher than seen in vegetariansseen in vegetarians

Vegetarian health advantages:Vegetarian health advantages: less dementialess dementia

Meat eating doubles the risk of Meat eating doubles the risk of dementiadementia

Vegetarians have a delayed onset Vegetarians have a delayed onset of dementia (still may develop of dementia (still may develop dementia, but at a much older dementia, but at a much older age)age)

Vegetarian health advantages:Vegetarian health advantages: Vegetarians live longerVegetarians live longer

Adventists at age 30 have a life Adventists at age 30 have a life expectancy of 7.28 years longer expectancy of 7.28 years longer than non-Adventiststhan non-Adventists

Adventist vegetarians have a life Adventist vegetarians have a life expectancy of up to 12 years expectancy of up to 12 years longer than non-Adventistslonger than non-Adventists

The Vegetarian The Vegetarian Advantage: conclusionsAdvantage: conclusions

There are many forms of vegetarianism There are many forms of vegetarianism - all have health benefits proportional - all have health benefits proportional to the reduced intake of flesh foods.to the reduced intake of flesh foods.

Of the many reasons to become a Of the many reasons to become a vegetarian, health benefits are vegetarian, health benefits are compellingcompelling

Vegetarianism results in a reduced Vegetarianism results in a reduced incidence of almost all chronic diseasesincidence of almost all chronic diseases

The Vegetarian The Vegetarian Advantage: conclusionsAdvantage: conclusions

The Adventist recommended lacto-The Adventist recommended lacto-ovo-vegetarian diet is a healthy ovo-vegetarian diet is a healthy choice, providing many health benefitschoice, providing many health benefits

It is relatively easier to obtain all It is relatively easier to obtain all essential nutrients for good health essential nutrients for good health from a lacto-ovo-vegetarian dietfrom a lacto-ovo-vegetarian diet

Vegetarians live longer, and the extra Vegetarians live longer, and the extra years are quality yearsyears are quality years