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Brittany Holman

Professor Cathy Hoffman

Rhetoric and Writing Studies 200 (10AM)

5 April 2017

W. C: 2055

Go Veg For Life: Positive Effects of a Vegetarian Diet

Compared to the years prior, outlooks on vegetarianism in today’s society have

completely shifted from negative to positive. Preconceptions in the past have associated

vegetarians with being unhealthy, malnourished, and unnatural, but recent studies have now

proven that this diet is quite the opposite and can result in things like lower risk of extensive

diseases and weight issues. Vegetarians are defined as people who do not eat any meat, poultry,

or fish. These diets are not followed by a significant amount of people; in fact, less than 10% of

the world’s population follows this diet while only 5% in the U.S. does (Appleby and Key).

However, “During the past decades, increasing knowledge has emerged about the effects of a

vegetarian diet on nutritional status and physical health” (Michalak). More restaurants and

markets have adopted vegetarian options in order to appeal to the continually growing number of

non-meat eaters. The popularity ​in vegetarianism appears to be increasing and is now being

classified as “healthful, nutritionally adequate, and provides health benefits in the prevention and

treatment of certain diseases” (American Dietetic Association). ​Vegetarianism is the most

advantageous lifestyle as evidenced by an increase in healthier habits, lower risk of diseases,

and an increase in the longevity of life.

However, some evidence suggests that vegetarianism can be characterized as medically

unsound. It is argued that this type of diet can lead to nutritional deficiencies, especially in

young children. In the past, “A substantial amount of research focused on the problem of

underweight vegetarian children, and some researchers called the feeding of vegetarian diets to

children a form of child abuse” (Maurer 29). Well-known deficiencies of many vegetarians “are

often protein and vitamin B12. However, there are some little known deficiencies to be

considered, too: vitamin D and the mineral zinc” (Scheer). Vitamin B12 deficiency can be a

problem because no practical source of it has been found outside of animal products and this

deficiency can go unnoticed until it has progressed into anemia. Zinc deficiency is the most

common danger for vegetarians because it is found mainly in grains and legumes, but these

cannot be absorbed through the digestive tract (Null and Null 26). Studies have also shown that

nutrition status resulting from a vegetarian diet can affect the brain and result in mental

disorders, and therefore, “Vegetarians show elevated prevalence rates of diverse mental

disorders” (Michalak, Zhang, and Jacobi). Despite the fact that these elements contradict the

perks of this diet, sufficient supplements can be taken in order to relay the full benefits of

vegetarianism.

A vegetarian diet promotes better and healthier lifelong habits than a diet that includes

meat. Recent studies that were conducted have proven that vegetarians make better choices

overall when it comes to their physical, emotional, and mental health. During a study,

“Vegetarians ​had the lowest intake of fried foods, fried rice and noodle products, fried

vegetables, jam and honey, instant noodles and pickled vegetables” (Chiu et al). Moreover,
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according to researchers, the prevalence of smoking was less than half among the vegetarian

subjects compared to the non-vegetarians (Alewaeters et al). Vegetarians also are more into

exercise and have a better performance than omnivores. ​It was stated that “well-planned,

appropriately supplemented vegetarian diets appear to effectively support athletic performance

better” (Barr and Rideout). Vegetarian’s mentalities are also significantly more positive than

omnivores. Hearty foods, those included in a vegetarian diet and are not full of hormones

contained in meat, are protective for the heart and healthy for the brain and can help slow

dementia or Alzheimer's disease and results in a sharper, healthier mind (Hall). Vegetarianism

promotes a healthier body and mind compared to non-vegetarian diets.

Proven evidence suggests that a vegetarian diet can aid an athlete in their training and

performance. Many Olympic athletes have adopted this diet in order to exceed expectations and

achievements in their sport. Dr Irving Fisher of Yale University conducted a study by putting

meat eaters and vegetarians through a series of endurance tests, and he found that “the

vegetarians could perform better than the meat eaters” (Null and Null 31). Their nutritional

intake is completely sufficient and in fact, “​A balanced plant-based diet provides the same

quality of fuel for athletes as a meat-based diet” (Weinstein). Additionally, ​there are many

vegetarian and vegan athletes especially in endurance and ultra-endurance disciplines such as

Edwin Moses, a gold medal winner in the Olympics back in the 70s and 80s (Wirnitzer et al).

While vegetarians do not eat meat, there is ample nutrients in the food that they consume which

gives them enough energy and vitality to perform just as well and even better than omnivores.

These foods are significant to better health because they provide ample health benefits. ​ Plant
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based diets not only help the average person daily, but aid athletes in living up to their full

potential in their field.

Vegetarianism proves to be the easiest and healthiest way to manage weight problems

and combat obesity in the average person. Obesity, a disease associated with being overweight,

is the fifth leading cause of death in the United States. Worldwide, more than 2.1 out of seven

billion people are obese, and in the United States 35% of adults are classified as obese, which

results in 3.4 million deaths annually (Smith and Smith). A vegetarian diet combats this

outcome because their food intake is mainly plant based, and greens and grains like that are

associated with lower risk of weight gain. In addition, ​"People who adopt vegetarian diets have

lower body mass indexes, better control of blood pressure and blood glucose, less inflammation

and lower cholesterol levels compared with non-vegetarians" (Furigay). A low body mass index

correlates with a healthier person, because a person that has a low BMI has a significantly lower

amount of muscle, fat, and bone mass than someone with a high BMI. According to researchers,

“Studies of western vegetarians have consistently shown that vegetarians have a lower BMI than

otherwise comparable non-vegetarians, with differences typically in the region of 1–2 kg/m2

across all adult age groups” (Appleby and Key). Adopting a vegetarian diet will help in the long

run in reference to weight management and combatting obesity.

Following a vegetarian diet lowers the risk of diabetes. The risk of type 2 diabetes is

very strongly linked to obesity, with nearly 10% of the U.S. population suffering from this

disease. Due to their relatively low BMI, vegetarians have a lower risk of diabetes compared to

omnivores (Appleby and Key). A study in India was conducted and the results revealed that

vegetarian diets were associated with at least a 30% lower risk of diabetes (Agrawal). This is
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because of the foods that they eat--and do not eat. According to an observational study (see

Appendix, Table 1), “F​ruits and vegetables may contribute to a decreased incidence of type 2

diabetes through their low energy density, low glycemic load, and high fiber and macronutrient

content” (Norris). In addition, these diets aid in HbA1c​1​. Evidence from clinical trials have also

shown that “vegetarian diets reduce HbA1c levels, suggesting that they may be beneficial in the

prevention and management of type 2 diabetes” (Yokoyama et al). Vegetarianism aids in

combating type 2 diabetes among adults.

The risk of any type of cancer is lowered significantly when a vegetarian diet is applied.

Cancer is the second most leading cause of death in the United States, with one of every four

deaths linked to it. Certain foods that omnivores eat make them more susceptible to contracting

a form of cancer, while vegetarians avoid those altogether and eat a more balanced, plant based

diet. According to the American Dietetic Association, both red and white meat have been

independently linked to increase of colon cancer; non-vegetarians have a 54% increase in the risk

of prostate cancer and 88% increase in the risk of colorectal cancer (American Dietetic

Association). Additionally, a vegetarian’s risk of dying from colon cancer is half of that of a

person who eats meat regularly. This is because of the dark, leafy greens, legumes, and brightly

colored fruits and vegetables that they eat routinely that contain antioxidants, calcium, and

vitamins (Hall). Certain types of cancer can be preventable, determined by what a person puts in

their body. The National Cancer Institute estimated that “​11 percent of deaths in men and 16

percent of deaths in women could be prevented by decreasing red meat consumption” (Mangels).

By avoiding meat altogether, a person’s risk of contracting cancer would completely change.
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A vegetarian diet can prevent against cardiovascular disease, the number one leading

cause of death in the United States. The avoidance of meat leads vegetarians to avoid a number

of different problems, like high cholesterol, glucose levels, and hormones. Some studies have

stated that “​Fruits, vegetables, legumes, nuts, and whole grains are protective to the heart,

arteries, and brain. The global INTERHEART study found that men and women who eat more

fruits and vegetables have a 26-42% lower risk of heart attacks and strokes than people who eat

few fruits and vegetables” (Hall). It is also proven that their diet protects them from the types of

bacteria that are in red meat. A compound found in red meat called carnitine​2​ has been known to

cause clogging and hardening of the arteries which will in the long run cause cardiovascular

diseases and therefore increases mortality risk. In addition, red meat is high in saturated fat

which raises blood cholesterol, and excessive intake of these exposes a person to high risk of

heart disease (Nakibuuka). Although there are many causes of heart disease, many of these

things are preventable. Nearly 610,000 American citizens die every year from cardiovascular

problems, but “For women, a marked decrease in red or processed meat consumption is

estimated to prevent approximately one in five deaths from heart disease” which can save up to

120,000 lives annually (Mangels). A vegetarian diet is advantageous in combating

cardiovascular problems.

Of all the great benefits that come with the diet of a vegetarian, an increase in the

longevity of their life is by far the most important. It has been proven that a vegetarian’s lifespan

is in fact longer than that of an omnivore’s. According to Dr. Gary Frazier, a professor at Loma

Linda University, vegetarians have the best record of longevity; “In the general population of the

United States, about 20% of men and about 40% percent of women reach 85 years of age. In
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contrast, among vegetarians, nearly 50% of men and 60% of women live to at least age 85 (qtd in

Hall). The overall mortality of vegetarians is much lower because of the reduced risk of chronic

diseases associated with eating meat and an unhealthy lifestyle. During a six year long study,

vegetarians were 12% less likely to die than meat eaters (Luck). The removal of meat and

addition of more healthful options like fruits and vegetables have made vegetarianism a more

sought after choice. According to Cambridge professors, “The long-term health of vegetarians is

good, and may be better than that of comparable non-vegetarians” (Appleby and Key). This kind

of diet will promote a longer life.

In conclusion, vegetarianism is the most opportune lifestyle to promote a healthy self,

inside and out. The results of this diet are conclusive with a healthier well-being, a decrease in

chronic diseases, and a longer life. ​It is the position of the Academy of Nutrition and Dietetics

that “appropriately planned vegetarian including vegan, diets are healthful, nutritionally adequate

and may provide health benefits in the prevention and treatment of certain diseases” (American

Dietetic Association). It can be​ inferred​ that this diet is very valuable to a person’s health. In

addition, “Plant-based diets are more environmentally sustainable than diets rich in animal

products because they use fewer natural resources and are associated with much less

environmental damage,” (Furigay) so another ​inference​ is that this diet is better for the

environment. Additionally, it can be ​inferred t​ hat if more people adopt this diet it will

dramatically diminish deaths from chronic diseases and increase mortality rates. The last

inference​ that can be made is if more research is conducted on this type of lifestyle, people may

be more inclined to adopt it. This will in fact significantly diminish the amount of deaths from

meat-related diseases across the globe as well as increase the lifespan of the human race.
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Notes
1​
Glycated hemoglobin helps measure the concentration of glucose in the blood of an individual.

HbA1c, a specific chemical form of glycated hemoglobin, is used to determine a person's average

blood glucose level over a period. It is a standardized test recommended by doctors for the

diagnosis of type 2 diabetes or to test the control level of the blood glucose. The testing can be

done in a laboratory or at a POC center. Different types of technologies, such as chromatography,

immunoassay, capillary electrophoresis, direct enzymatic assay, and micro-optical detection

method, are used in HbA1c testing. For more information, please reference “Glycated

Hemoglobin Testing Market To Grow At A CAGR Of 10.22 % To 2019: Radiant Insights.”

2​
Carnitine is a nutrient commonly found in red meat. It carries fuel into a person’s mitochondria

cells and their microbes convert that into compound TMAO. This carnitine leads to accelerated

atherosclerosis, or hardening of the arteries and also plaque in the aorta, so it is a common factor in

cardiovasular disease and death. For more information, refer to “Six Reasons to Eat Less Red

Meat” by Bonnie Liebman.

Appendix

Table 1:

Prospective Diabetes Rates among Different Eaters

Table 5. Cross-sectional Type 2 Diabetes rates in Adventist Health Study-2.

Vegan Lacto-Ovo Pesco​a Semiveg​b NonVeg

Number 2,731 20,408 5,617 3,386 28,761

Diabetes .51 .54 .70 .76 1.00

rate ratio​c
(.40-.66) (.49-.60) (.61-.80) (.65-.90)

Diabetes .32 .43 .56 .69 1.00

rate ratio​d
(.25-.41) (.39-.47) (.49-.64) (.59-.81)

a​
Vegetarian except for fish. ​|​ ​b​Ate meat more than once a month but less than once a week. ​|

c​
Adjusted for age, gender, race, activity, education, TV watching, sleep, alcohol, and BMI. ​|​ ​d​Adjusted

for all factors above except BMI.

This was a cross-sectional analysis that measured the rate of Type 2 Diabetes among

different types of people--Vegans, Lacto-vegetarians, (eat milk, cheese, etc.) Pescatarians,

Semi-vegetarians, and the average person. In the C box, vegans had a 50% lower risk in

developing diabetes than non-vegetarians based on all of the factors listed above, while in

D with BMI not included, vegans had a 68% reduced risk in developing diabetes than

nons, and still significantly less than the other categories. Source: Norris
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