Vegan Diet

WITHIN LIFE, WORK, AND EVENTS ARE MOMENTS OF HAPPINESS ​FOR CELEBRATION

​Rath experiences vegan lifestyle during quarantine

During this quarantine, Keister Elementary School kindergarten teacher Nicole Rath plans on making her family’s favorite recipes with her family after recently changing her lifestyle to vegan. 

“Personally, [this quarantine] is a nice mental break, and a nice time to spend with family and do things we usually don’t have time to do. We’re working every day full-time. I don’t think we’ve tried new recipes [during this quarantine], but we’ve tried recipes that we haven’t made in a while,” Rath said.

Rath decided to become vegan after her son first made the change. Rath thought it was a good decision due to her family’s medical history. 

“My son became interested first [to go vegan], and we were wondering what caused him to change. He recommended watching a video, and we realized that it was actually a good fit for us with the health issues, energy and some of the [other] benefits from eating that way,” Rath said. “[I chose to become vegan] because there’s a history of diabetes, Parkinson’s, and heart disease in my family. [Being vegan is] also a healthier lifestyle.”

After Rath became vegan, it helped her pay more attention to what she was eating and to eat healthier. Rath’s children also had the choice to become vegan.
​
“I would prefer [my kids to be vegan], but I understand if they don’t want to because it’s a big change,” Rath said.
Since Rath is always working full time, she has the opportunity during this quarantine to try out new vegan recipes.
“[I plan on trying new recipes during this quarantine] because I have a little bit more time and I have time to look at this new vegan cookbook that I bought,” Rath said. “[My favorite vegan recipe is] one called chickpea curry stew with kale. It’s become one of my favorites.”

---

​Belief-based diets

Some people's dietary choices are influenced by their religious, spiritual or philosophical beliefs.

• Buddhist diet: While Buddhism does not have specific dietary rules, some buddhists practice vegetarianism based on a strict interpretation of the first of the Five Precepts.
• Hindu and Jain diets: Followers of Hinduism and Jainism may follow lacto vegetarian diets (though most do not, as some Hindu festivals require meat to be eaten), based on the principle of ahimsa (non-harming).
• Islamic dietary laws: Muslims follow a diet consisting solely of food that is halal – permissible in Islam. The opposite of halal is haraam, food that is Islamically Impermissible. Haraam substances include alcohol, pork, and any meat from an animal which was not killed through the Islamic method of ritual slaughter (Dhabiha).
• I-tal: A set of principles which influences the diet of many members of the Rastafari movement. One principle is that natural foods should be consumed. Some Rastafarians interpret I-tal to advocate vegetarianism or veganism.
• Kosher diet: Food permissible under Kashrut, the set of Jewish dietary laws, is said to be Kosher. Some foods and food combinations are non-Kosher, and failure to prepare food in accordance with Kashrut can make otherwise permissible foods non-Kosher.
• Seventh-day Adventist: Seventh-day Adventists combine the Kosher rules of Judaism with prohibitions against alcohol and caffeinated beverages and an emphasis on whole foods. About half of Adventists are lacto-ovo-vegetarians.
• Word of Wisdom: The name of a section of the Doctrine and Covenants, a book of scripture accepted by members of The Church of Jesus Christ of Latter-day Saints. Dietary advice includes (1) wholesome plants "in the season thereof", (2) eating meat sparingly and only "in times of winter, or of cold, or famine", and (3) grain as the "staff of life".

---

Veganism
From Wikipedia, the free encyclopedia

Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of the diet or the philosophy is known as a vegan. Distinctions may be made between several categories of veganism. Dietary vegans (also known as "strict vegetarians") refrain from consuming meat, eggs, dairy products, and any other animal-derived substances. An ethical vegan (also known as a "moral vegetarian") is someone who not only follows a vegan diet but extends the philosophy into other areas of their lives and opposes the use of animals for any purpose. Another term is "environmental veganism", which refers to the avoidance of animal products on the premise that the industrial farming of animals is environmentally damaging and unsustainable.

Well-planned vegan diets are regarded as appropriate for all stages of life, including infancy and pregnancy, by the American Academy of Nutrition and Dietetics, Dietitians of Canada, the Australian National Health and Medical Research Council, New Zealand Ministry of Health, Harvard Medical School, and the British Dietetic Association. The German Society for Nutrition does not recommend vegan diets for children or adolescents, or during pregnancy and breastfeeding. [g] In preliminary clinical research, vegan diets lowered the risk of type 2 diabetes, high blood pressure, obesity, and ischemic heart disease. Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals; and lower in dietary energy, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12. As a result of the elimination of all animal products, a vegan diet may lead to nutritional deficiencies that nullify any beneficial effects and may cause serious health issues. Some of these deficiencies can only be prevented through the choice of fortified foods or the regular intake of dietary supplements. Vitamin B12 supplementation is especially important because its deficiency causes blood disorders and potentially irreversible neurological damage.
​
Donald Watson coined the term "vegan" in 1944 when he co-founded the Vegan Society in the UK. At first, he used it to mean "non-dairy vegetarian", and by May 1945 vegans explicitly abstained from "eggs, honey: and animals' milk, butter and cheese". From 1951 the Society defined it as "the doctrine that man should live without exploiting animals". Interest in veganism increased in the 2010s, especially in the latter half. More vegan stores opened, and vegan options became increasingly available in supermarkets and restaurants worldwide.

​July 2012

Digging a Vegetarian Diet
Plant-Based Eating Can Reap Rewards

Vegetarians miss out on lots of foods. No grilled burgers or franks at picnics. No holiday turkey or fries cooked in animal fat. Strict vegetarians may even forego honey made by bees. But vegetarians also tend to miss out on major health problems that plague many Americans. They generally live longer than the rest of us, and they’re more likely to bypass heart-related and other ailments.

The fact is, eating a more plant-based diet can boost your health, whether you’re a vegetarian or not.
What is it about the vegetarian lifestyle that can protect your health? And are there risks to being vegetarian? NIH-funded researchers are looking for answers. They’re exploring the many ways that diet and other factors affect our health.

Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. By some estimates, about 2% of the U.S. adult population follows this type of diet.

People have many reasons for becoming vegetarians. Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr. Susan Krebs-Smith, who monitors trends in cancer risk factors.

Most people think of vegetarian diets as simply eating plant foods and not eating meat, poultry and fish. “But in fact, there are many different types of vegetarian diets,” Krebs-Smith explains. “Some are more restrictive than others.”

Strict vegetarians, or vegans, eat plant foods and reject all animal products—meat, poultry, fish, eggs, dairy and sometimes honey. Those who also eat dairy products are called lacto vegetarians. Vegetarians who eat both dairy and eggs are called lacto-ovo vegetarians.

Some vegetarians eat fish but not meat or poultry. They’re called pescatarians (pesce is Italian for fish).

“Then there are the so-called flexitarians, or semi-vegetarians. These are people who eat a mostly vegetarian diet, but they occasionally eat meat,” says Jody Engel, a nutritionist and registered dietitian at NIH. “They might say ‘I’m a vegetarian, but I need to eat my burgers every Sunday.’  People tend to follow their own rules, which is one reason why it’s hard for researchers to study vegetarians. There’s so much variance.”

Despite the different definitions, “there’s tremendous agreement among nutrition experts and health organizations that a more plant-based diet is beneficial, whether you’re a true vegetarian or not,” says Krebs-Smith. “Most Americans don’t eat enough fruit, vegetables, legumes or whole grains. There’s a huge consensus that eating more of these foods would be a good idea for everyone.” 

Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns. Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel. 

In some cases, though, it’s unclear if certain health benefits come from plant-based eating or from the healthy lifestyle of most vegetarians. “Vegetarians are generally more physically active and have healthier habits than non-vegetarians. They also typically have a higher socioeconomic status, at least in the United States,” says Krebs-Smith.

To tease out the effects of diet, scientists have to conduct large, carefully controlled studies that account for other factors. One of the world’s largest studies of plant-based diets is now underway at Loma Linda University in California. Cardiologist Dr. Gary Fraser is leading an NIH-funded team of scientists to analyze data on 96,000 Seventh-day Adventists in all 50 states and in Canada. Members of this religious group have unique dietary habits and a generally healthy lifestyle.

Adventists are encouraged to follow a vegetarian diet, but about half the population sometimes eats meat. These variable eating patterns allow scientists to compare a wide range of dietary habits and look for links between diet and disease.

To date, the researchers have found that the closer people are to being vegetarian, the lower their risk of diabetes, high blood pressure and metabolic syndrome (a condition that raises your risk for heart disease and stroke). “The trend is almost like a stepladder, with the lowest risks for the strict vegetarians, then moving up for the lacto vegetarians and then the pescatarians and then the non-vegetarians,” Fraser explains. Earlier studies found that vegetarian Adventists also tend to live longer than both meat-eating Adventists and non-Adventists. The vegetarians also have less coronary heart disease and lower rates of some cancers.

Because vegetarians by definition don’t eat meat, some people jump to the conclusion that simply cutting meat from your diet will lead to health benefits. “But it’s actually more complicated than that,” says Fraser. “Differences in life expectancy and other health matters might be related to the extra fruits, vegetables, nuts and legumes—including soy—that vegetarians tend to eat. You can’t necessarily conclude it’s based on the absence of meat,” he says.
​
Experts generally agree that vegetarians who eat a wide variety of foods can readily meet all their body’s needs for nutrients. “At any stage of life, you should be able to eat a healthy diet by consuming vegetarian foods. But it does take a little planning,” says Rachel Fisher, a registered dietitian involved in nutrition research at NIH.

Vegetarians need to be sure they take in enough iron, calcium, zinc and vitamin B12. Studies show that most vegetarians do get enough, in part because so many cereals, breads and other foods are fortified with these nutrients. “Vegans in particular need to be certain to get enough vitamin B12 and omega-3 fatty acids,” says Fisher. Omega-3—found in fish, flax seed, walnuts and canola oil—is important for heart health and vision.

Some vegetarians take dietary supplements to make sure they’re getting everything they need. It’s a good idea to talk to a registered dietitian or other health professional if you’re a vegetarian or thinking of becoming one.

Whether you’re a vegetarian or not, Fisher says, you can benefit from the high fiber, low fat and rich nutrients of a vegetarian diet. “Vegetarian foods can be so delicious, and they’re so good for you,” she says.

Try using a variety of spices and herbs to make things interesting. And make sure not to overcook your vegetables, or they might lose some of their valuable nutrients. 

Related Stories

To Fast or Not to Fast
Highly Processed Foods Linked to Weight Gain
Plan Your Plate
Sweet Stuff

Wise Choices
Tips for a Vegetarian Diet

• Meet protein needs by eating a variety of plant foods, nuts, eggs or dairy foods.
• Snack on unsalted nuts and use them in salads or main dishes.
• Vitamin B12 is naturally found only in animal products. Choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if you don’t eat animal products.
• Get calcium from dairy products and calcium-fortified soy milk, breakfast cereals or orange juice.
• Beans and peas have many nutrients and are recommended for everyone, vegetarians and non-vegetarians alike.

---

​June 10, 2013
Vegetarian Diets Linked to Lower Mortality

Adults who eat a more plant-based diet may be boosting their chance of living longer, according to a large analysis.
Research has shown that the foods you eat influence your health. Eating certain foods, such as fruits and nuts, has been associated with reduced death rates, while other foods, such as red meat and processed meat, have been linked to increased mortality. Studies comparing overall eating patterns and mortality rates, however, have had mixed results.

A research team led by Drs. Michael Orlich and Gary Fraser at Loma Linda University explored the connections between dietary patterns and death in Seventh-day Adventist men and women. The research was part of an ongoing analysis of people recruited at Seventh-day Adventist churches in the United States and Canada between 2002 and 2007. Adventists tend to have similar lifestyle habits. For instance, they typically don’t smoke or consume alcohol. However, they have a range of dietary patterns, making them an ideal group for teasing out the links between diet and the causes of death and disease.

The researchers studied more than 73,000 people ages 25 and older. The participants were categorized into dietary groups at the time of recruitment based on their reported food intake during the previous year. The study was funded in part by NIH’s National Cancer Institute (NCI), and appeared online on June 3, 2013, in JAMA Internal Medicine.

Nearly half of the participants were nonvegetarian, eating red meat, poultry, fish, milk and eggs more than once a week. Of the remaining, 8% were vegan (eating red meat, fish, poultry, dairy or eggs less than once a month); 29% were lacto-ovo vegetarians (eating eggs and/or dairy products, but red meat, fish or poultry less than once per month); 10% were pesco-vegetarians (eating fish, milk and eggs but rarely red meat or poultry); and 5% were semi-vegetarian (eating red meat, poultry and fish less than once per week).

Over about 6 years, there were 2,570 deaths among the participants. The researchers found that vegetarians (those with vegan, and lacto-ovo-, pesco-, and semi-vegetarian diets) were 12% less likely to die from all causes combined compared to nonvegetarians. The death rates for subgroups of vegans, lacto-ovo–vegetarians, and pesco-vegetarians were all significantly lower than those of nonvegetarians.

Those on a vegetarian diet tended to have a lower rate of death due to cardiovascular disease, diabetes, and renal disorders such as kidney failure. No association was detected in this study between diet and deaths due to cancer. The researchers also found that the beneficial associations between a vegetarian diet and mortality tended to be stronger in men than in women.

The researchers note several limitations to the study. Participants only reported their diet at the beginning of the study, and their eating patterns might have changed over time. In addition, they were only followed for an average of 6 years; it may take longer for dietary patterns to influence mortality.

“This research gives more support to the idea that certain vegetarian dietary patterns may be associated with reduced mortality and increased longevity. This is something that may be taken into account by those making dietary choices and by those offering dietary guidance,” says Orlich.
— by Carol Torgan, Ph.D.

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​EATNG VEGETARIAN Find tips and resources for creating a healthy vegetarian eating plan that meets nutrient recommendations.

10 Tips - Healthy Eating For Vegetarians
USDA, Center for Nutrition Policy and PromotionFollow these tips to create a healthy vegetarian eating plan.

MyPlate Tips for Vegetarians
USDA, Center for Nutrition Policy and PromotionSee ways vegetarian diets can meet nutrient recommendations, including protein, iron, calcium, zinc, and vitamin B12, with helpful tips for meal planning.

MedlinePlus: Vegetarian Diet
National Institutes of Health, National Library of MedicineRead general information about vegetarian diets, including recommendations for a healthy diet. Also in Spanish.

GirlsHealth.gov - Vegetarian Eating
HHS, Office on Women's Health, National Women's Health Information CenterDo you know a girl between the 10-16 years-old who is interested in vegetarian eating? If so, share this fact sheet which discusses the different types of vegetarian diets and explains how vegetarians can be sure to get all the nutrients they need.

Vegetarian Diets 
Colorado State University ExtensionPrintable fact sheet on vegetarian diets.

Vegetarian Recipes 
Texas A&M AgriLife ExtensionFind an A to Z list of more than 50 vegetarian recipes.

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Vegan Diet6/9/2020




Rath experiences vegan lifestyle during quarantine

During this quarantine, Keister Elementary School kindergarten teacher Nicole Rath plans on making her family’s favorite recipes with her family after recently changing her lifestyle to vegan. 

“Personally, [this quarantine] is a nice mental break, and a nice time to spend with family and do things we usually don’t have time to do. We’re working every day full-time. I don’t think we’ve tried new recipes [during this quarantine], but we’ve tried recipes that we haven’t made in a while,” Rath said.

Rath decided to become vegan after her son first made the change. Rath thought it was a good decision due to her family’s medical history. 

“My son became interested first [to go vegan], and we were wondering what caused him to change. He recommended watching a video, and we realized that it was actually a good fit for us with the health issues, energy and some of the [other] benefits from eating that way,” Rath said. “[I chose to become vegan] because there’s a history of diabetes, Parkinson’s, and heart disease in my family. [Being vegan is] also a healthier lifestyle.”

After Rath became vegan, it helped her pay more attention to what she was eating and to eat healthier. Rath’s children also had the choice to become vegan.
​
“I would prefer [my kids to be vegan], but I understand if they don’t want to because it’s a big change,” Rath said.
Since Rath is always working full time, she has the opportunity during this quarantine to try out new vegan recipes.
“[I plan on trying new recipes during this quarantine] because I have a little bit more time and I have time to look at this new vegan cookbook that I bought,” Rath said. “[My favorite vegan recipe is] one called chickpea curry stew with kale. It’s become one of my favorites.”



Belief-based diets

Some people's dietary choices are influenced by their religious, spiritual or philosophical beliefs.

• Buddhist diet: While Buddhism does not have specific dietary rules, some buddhists practice vegetarianism based on a strict interpretation of the first of the Five Precepts.
• Hindu and Jain diets: Followers of Hinduism and Jainism may follow lacto vegetarian diets (though most do not, as some Hindu festivals require meat to be eaten), based on the principle of ahimsa (non-harming).
• Islamic dietary laws: Muslims follow a diet consisting solely of food that is halal – permissible in Islam. The opposite of halal is haraam, food that is Islamically Impermissible. Haraam substances include alcohol, pork, and any meat from an animal which was not killed through the Islamic method of ritual slaughter (Dhabiha).
• I-tal: A set of principles which influences the diet of many members of the Rastafari movement. One principle is that natural foods should be consumed. Some Rastafarians interpret I-tal to advocate vegetarianism or veganism.
• Kosher diet: Food permissible under Kashrut, the set of Jewish dietary laws, is said to be Kosher. Some foods and food combinations are non-Kosher, and failure to prepare food in accordance with Kashrut can make otherwise permissible foods non-Kosher.
• Seventh-day Adventist: Seventh-day Adventists combine the Kosher rules of Judaism with prohibitions against alcohol and caffeinated beverages and an emphasis on whole foods. About half of Adventists are lacto-ovo-vegetarians.
• Word of Wisdom: The name of a section of the Doctrine and Covenants, a book of scripture accepted by members of The Church of Jesus Christ of Latter-day Saints. Dietary advice includes (1) wholesome plants "in the season thereof", (2) eating meat sparingly and only "in times of winter, or of cold, or famine", and (3) grain as the "staff of life".

Veganism
From Wikipedia, the free encyclopedia

Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of the diet or the philosophy is known as a vegan. Distinctions may be made between several categories of veganism. Dietary vegans (also known as "strict vegetarians") refrain from consuming meat, eggs, dairy products, and any other animal-derived substances. An ethical vegan (also known as a "moral vegetarian") is someone who not only follows a vegan diet but extends the philosophy into other areas of their lives, and opposes the use of animals for any purpose. Another term is "environmental veganism", which refers to the avoidance of animal products on the premise that the industrial farming of animals is environmentally damaging and unsustainable.

Well-planned vegan diets are regarded as appropriate for all stages of life, including infancy and pregnancy, by the American Academy of Nutrition and Dietetics, Dietitians of Canada, the Australian National Health and Medical Research Council, New Zealand Ministry of Health, Harvard Medical School, and the British Dietetic Association. The German Society for Nutrition does not recommend vegan diets for children or adolescents, or during pregnancy and breastfeeding.[g] In preliminary clinical research, vegan diets lowered the risk of type 2 diabetes, high blood pressure, obesity, and ischemic heart disease. Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals; and lower in dietary energy, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12. As a result of the elimination of all animal products, a vegan diet may lead to nutritional deficiencies that nullify any beneficial effects and may cause serious health issues. Some of these deficiencies can only be prevented through the choice of fortified foods or the regular intake of dietary supplements. Vitamin B12 supplementation is especially important because its deficiency causes blood disorders and potentially irreversible neurological damage.
​
Donald Watson coined the term "vegan" in 1944 when he co-founded the Vegan Society in the UK. At first he used it to mean "non-dairy vegetarian", and by May 1945 vegans explicitly abstained from "eggs, honey; and animals' milk, butter and cheese". From 1951 the Society defined it as "the doctrine that man should live without exploiting animals". Interest in veganism increased in the 2010s, especially in the latter half. More vegan stores opened and vegan options became increasingly available in supermarkets and restaurants worldwide.

July 2012

Digging a Vegetarian Diet
Plant-Based Eating Can Reap Rewards

Vegetarians miss out on lots of foods. No grilled burgers or franks at picnics. No holiday turkey or fries cooked in animal fat. Strict vegetarians may even forego honey made by bees. But vegetarians also tend to miss out on major health problems that plague many Americans. They generally live longer than the rest of us, and they’re more likely to bypass heart-related and other ailments.

The fact is, eating a more plant-based diet can boost your health, whether you’re a vegetarian or not.
What is it about the vegetarian lifestyle that can protect your health? And are there risks to being vegetarian? NIH-funded researchers are looking for answers. They’re exploring the many ways that diet and other factors affect our health.

Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. By some estimates, about 2% of the U.S. adult population follows this type of diet.

People have many reasons for becoming vegetarians. Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr. Susan Krebs-Smith, who monitors trends in cancer risk factors.

Most people think of vegetarian diets as simply eating plant foods and not eating meat, poultry and fish. “But in fact, there are many different types of vegetarian diets,” Krebs-Smith explains. “Some are more restrictive than others.”

Strict vegetarians, or vegans, eat plant foods and reject all animal products—meat, poultry, fish, eggs, dairy and sometimes honey. Those who also eat dairy products are called lacto vegetarians. Vegetarians who eat both dairy and eggs are called lacto-ovo vegetarians.

Some vegetarians eat fish but not meat or poultry. They’re called pescatarians (pesce is Italian for fish).

“Then there are the so-called flexitarians, or semi-vegetarians. These are people who eat a mostly vegetarian diet, but they occasionally eat meat,” says Jody Engel, a nutritionist and registered dietitian at NIH. “They might say ‘I’m a vegetarian, but I need to eat my burgers every Sunday.’  People tend to follow their own rules, which is one reason why it’s hard for researchers to study vegetarians. There’s so much variance.”

Despite the different definitions, “there’s tremendous agreement among nutrition experts and health organizations that a more plant-based diet is beneficial, whether you’re a true vegetarian or not,” says Krebs-Smith. “Most Americans don’t eat enough fruit, vegetables, legumes or whole grains. There’s a huge consensus that eating more of these foods would be a good idea for everyone.” 

Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns. Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel. 

In some cases, though, it’s unclear if certain health benefits come from plant-based eating or from the healthy lifestyle of most vegetarians. “Vegetarians are generally more physically active and have healthier habits than non-vegetarians. They also typically have a higher socioeconomic status, at least in the United States,” says Krebs-Smith.

To tease out the effects of diet, scientists have to conduct large, carefully controlled studies that account for other factors. One of the world’s largest studies of plant-based diets is now underway at Loma Linda University in California. Cardiologist Dr. Gary Fraser is leading an NIH-funded team of scientists to analyze data on 96,000 Seventh-day Adventists in all 50 states and in Canada. Members of this religious group have unique dietary habits and a generally healthy lifestyle.

Adventists are encouraged to follow a vegetarian diet, but about half the population sometimes eats meat. These variable eating patterns allow scientists to compare a wide range of dietary habits and look for links between diet and disease.

To date, the researchers have found that the closer people are to being vegetarian, the lower their risk of diabetes, high blood pressure and metabolic syndrome (a condition that raises your risk for heart disease and stroke). “The trend is almost like a stepladder, with the lowest risks for the strict vegetarians, then moving up for the lacto vegetarians and then the pescatarians and then the non-vegetarians,” Fraser explains. Earlier studies found that vegetarian Adventists also tend to live longer than both meat-eating Adventists and non-Adventists. The vegetarians also have less coronary heart disease and lower rates of some cancers.

Because vegetarians by definition don’t eat meat, some people jump to the conclusion that simply cutting meat from your diet will lead to health benefits. “But it’s actually more complicated than that,” says Fraser. “Differences in life expectancy and other health matters might be related to the extra fruits, vegetables, nuts and legumes—including soy—that vegetarians tend to eat. You can’t necessarily conclude it’s based on the absence of meat,” he says.
​
Experts generally agree that vegetarians who eat a wide variety of foods can readily meet all their body’s needs for nutrients. “At any stage of life, you should be able to eat a healthy diet by consuming vegetarian foods. But it does take a little planning,” says Rachel Fisher, a registered dietitian involved in nutrition research at NIH.

Vegetarians need to be sure they take in enough iron, calcium, zinc and vitamin B12. Studies show that most vegetarians do get enough, in part because so many cereals, breads and other foods are fortified with these nutrients. “Vegans in particular need to be certain to get enough vitamin B12 and omega-3 fatty acids,” says Fisher. Omega-3—found in fish, flax seed, walnuts and canola oil—is important for heart health and vision.

Some vegetarians take dietary supplements to make sure they’re getting everything they need. It’s a good idea to talk to a registered dietitian or other health professional if you’re a vegetarian or thinking of becoming one.

Whether you’re a vegetarian or not, Fisher says, you can benefit from the high fiber, low fat and rich nutrients of a vegetarian diet. “Vegetarian foods can be so delicious, and they’re so good for you,” she says.

Try using a variety of spices and herbs to make things interesting. And make sure not to overcook your vegetables, or they might lose some of their valuable nutrients. 

Related Stories

To Fast or Not to Fast
Highly Processed Foods Linked to Weight Gain
Plan Your Plate
Sweet Stuff

Wise Choices
Tips for a Vegetarian Diet

• Meet protein needs by eating a variety of plant foods, nuts, eggs or dairy foods.
• Snack on unsalted nuts and use them in salads or main dishes.
• Vitamin B12 is naturally found only in animal products. Choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if you don’t eat animal products.
• Get calcium from dairy products and calcium-fortified soy milk, breakfast cereals or orange juice.
• Beans and peas have many nutrients and are recommended for everyone, vegetarians and non-vegetarians alike.

June 10, 2013
Vegetarian Diets Linked to Lower Mortality

Adults who eat a more plant-based diet may be boosting their chance of living longer, according to a large analysis.
Research has shown that the foods you eat influence your health. Eating certain foods, such as fruits and nuts, has been associated with reduced death rates, while other foods, such as red meat and processed meat, have been linked to increased mortality. Studies comparing overall eating patterns and mortality rates, however, have had mixed results.

A research team led by Drs. Michael Orlich and Gary Fraser at Loma Linda University explored the connections between dietary patterns and death in Seventh-day Adventist men and women. The research was part of an ongoing analysis of people recruited at Seventh-day Adventist churches in the United States and Canada between 2002 and 2007. Adventists tend to have similar lifestyle habits. For instance, they typically don’t smoke or consume alcohol. However, they have a range of dietary patterns, making them an ideal group for teasing out the links between diet and the causes of death and disease.

The researchers studied more than 73,000 people ages 25 and older. The participants were categorized into dietary groups at the time of recruitment based on their reported food intake during the previous year. The study was funded in part by NIH’s National Cancer Institute (NCI), and appeared online on June 3, 2013, in JAMA Internal Medicine.

Nearly half of the participants were nonvegetarian, eating red meat, poultry, fish, milk and eggs more than once a week. Of the remaining, 8% were vegan (eating red meat, fish, poultry, dairy or eggs less than once a month); 29% were lacto-ovo vegetarians (eating eggs and/or dairy products, but red meat, fish or poultry less than once per month); 10% were pesco-vegetarians (eating fish, milk and eggs but rarely red meat or poultry); and 5% were semi-vegetarian (eating red meat, poultry and fish less than once per week).

Over about 6 years, there were 2,570 deaths among the participants. The researchers found that vegetarians (those with vegan, and lacto-ovo-, pesco-, and semi-vegetarian diets) were 12% less likely to die from all causes combined compared to nonvegetarians. The death rates for subgroups of vegans, lacto-ovo–vegetarians, and pesco-vegetarians were all significantly lower than those of nonvegetarians.

Those on a vegetarian diet tended to have a lower rate of death due to cardiovascular disease, diabetes, and renal disorders such as kidney failure. No association was detected in this study between diet and deaths due to cancer. The researchers also found that the beneficial associations between a vegetarian diet and mortality tended to be stronger in men than in women.

The researchers note several limitations to the study. Participants only reported their diet at the beginning of the study, and their eating patterns might have changed over time. In addition, they were only followed for an average of 6 years; it may take longer for dietary patterns to influence mortality.

“This research gives more support to the idea that certain vegetarian dietary patterns may be associated with reduced mortality and increased longevity. This is something that may be taken into account by those making dietary choices and by those offering dietary guidance,” says Orlich.
— by Carol Torgan, Ph.D.


EATNG VEGETARIAN Find tips and resources for creating a healthy vegetarian eating plan that meets nutrient recommendations.

10 Tips - Healthy Eating For Vegetarians
USDA, Center for Nutrition Policy and PromotionFollow these tips to create a healthy vegetarian eating plan.

MyPlate Tips for Vegetarians
USDA, Center for Nutrition Policy and PromotionSee ways vegetarian diets can meet nutrient recommendations, including protein, iron, calcium, zinc, and vitamin B12, with helpful tips for meal planning.

MedlinePlus: Vegetarian Diet
National Institutes of Health, National Library of MedicineRead general information about vegetarian diets, including recommendations for a healthy diet. Also in Spanish.

GirlsHealth.gov - Vegetarian Eating
HHS, Office on Women's Health, National Women's Health Information CenterDo you know a girl between the 10-16 years-old who is interested in vegetarian eating? If so, share this fact sheet which discusses the different types of vegetarian diets and explains how vegetarians can be sure to get all the nutrients they need.

Vegetarian Diets 
Colorado State University ExtensionPrintable fact sheet on vegetarian diets.

Vegetarian Recipes 
Texas A&M AgriLife ExtensionFind an A-to-Z list of more than 50 vegetarian recipes.

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​​Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

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​Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."

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Tips for Balancing Calories to Manage WeightFollowing the eight healthy eating goals above can help your body get the nutrients it needs. Here are some other tips to keep in mind if you also are trying to manage your weight.

• Balance calories: Find out how many calories you need for a day as a first step in managing your weight. Go to ChooseMyPlate.gov to find your calorie level. To help plan, analyze, and track your diet and physical activity, use the SuperTracker.
• Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough.
• Watch your portion sizes: Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid "supersizing" your meal or buying "combo" meal deals that often include large-size menu items. Choose small-size items instead or ask for a take home bag and wrap up half of your meal to take home before you even start to eat.
• Be physically active: Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day. Learn more about being active.

Food SafetyWhen cooking, keep these tips in mind to keep your family safe from food poisoning.

• Clean: Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood, and eggs.
• Separate: Keep raw meat and poultry apart from foods that won't be cooked.
• Cook: Use a food thermometer. You can't tell if food is cooked safely by how it looks.
• Chill: Chill leftovers and takeout foods within two hours and keep the refrigerator at 40°F or below.
• Rinse: Rinse fruits and vegetables (even those with skins or rinds that are not eaten) with tap water.

​For more food safety tips, visit FoodSafety.gov.

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