Side effects of becoming vegetarian

There are several medical studies linking vegetarian diets to lower incidences of certain types of cancers, heart disease, Type II diabetes and other chronic diseases. Many news headlines say vegetarians live longer than meat eaters.

 

Thinking about going veggie? Before permanently clearing out the steak knives from your kitchen, consider some of the following possible side effects of becoming vegetarian:

 

1. Low cholesterol levels: Virtually every medical study on vegetarian populations, including the prominent Oxford Vegetarian Study of 5,000 vegetarian subjects, have concluded that vegetarians have lower cholesterol levels than non-vegetarians. Most in the mainstream medical community, including the American Heart Association, recommend keeping total cholesterol levels under 200.

 

However, another study by the Honolulu Heart Program — which focused on the cholesterol levels more than 3,500 Japanese-American men aged 71-93 years, not necessary what eating trends produced those cholesterol levels — concluded that “Only the group with low cholesterol concentration … had a significant association with mortality.” The Heart Program study, according to at least one medical doctor, demonstrates that having continuously, extremely low levels of cholesterol may lead to an early death.

 

2. Increased risk of colorectal cancer: One would assume that heavy meat eaters would have a higher risk of developing colorectal cancer but a review published in theAmerican Journal of Clinical Nutrition of the aforementioned Oxford study reveals, “Within the study, the incidence of all cancers combined was lower among vegetarians than among meat eaters, but the incidence of colorectal cancer was higher in vegetarians than in meat eaters.”

 

Vegetarians demonstrated a 39 percent higher incidence of colorectal cancer, which is confounding, given that eating red meat leads to higher colorectal cancer rates. The study’s researchers, although not unequivocal in being able to explain the findings, theorize that the vegetarian participants were perhaps not eating sufficient amounts of fruits and vegetables.

 

3. Lower bone mineral density: While it’s possible for vegetarians to consume adequate amounts of protein, calcium, iron and vitamin D (if supplementing properly or getting enough sunlight) to ensure proper muscle and bone development, one studyconcluded that vegetarians had approximately 5 percent lower bone-mineral density (BMD) than non-vegetarians. The results of the study, the authors conclude, suggest that vegetarian diets — especially vegan diets — are associated with lower BMD. But don’t despair if you’re a vegetarian or thinking about becoming one. The authors claim that the “magnitude of the association is clinically insignificant.”

 

4. Lower levels of vitamin B12: A study in the Journal of Agricultural and Food Chemistry says that omnivores have a significantly higher cluster of cardiovascular risk factors than vegetarians. But one potential risk of becoming a vegetarian seems to be the preponderance of lower vitamin B12 in the blood. B12 helps with metabolism, converting food into stable energy, utilizing iron, producing healthy red blood cells, and a host of other benefits.

 

The risk of low B12 levels, according to the study’s authors, can result in arteriosclerosis. Several vegetarian-friendly foods such as cereals are fortified with vitamin B12. If you’re a lacto-ovo vegetarian and eat dairy and eggs, you are likely consuming adequate amounts of B12. Yeast extracts are a good choice for vegetarians abstaining from dairy and eggs.

 

5. Insufficient levels of omega-3 fatty acids: A paper published in the European Journal of Clinical Nutrition claims that vegetarians have lower levels long-chain omega-3 fatty acids, particularly EPA and DHA [See related: Omega-3’s for vegetarians]. Sufficient levels of long-chain omega-3s are beneficial for cardiovascular health, say the study’s authors, who also concluded that DHA supplementation at a dose of about 2 grams per day eventually decreased plasma cholesterol.

 

Katie Minor, a senior instructor of nutrition at the University of Idaho, tells MNN.com, “Nuts and flaxseed can supply enough sources of essential fatty acids. I haven’t seen evidence that vegetarians are lacking in essential fatty acids. They seem to be adequate.”

 

Based on the conclusions of numerous medical studies, eating a vegetarian diet offers numerous health benefits. However, the same advice can be offered for vegetarians as for omnivores: exercise regularly, eat plenty of fresh vegetables and fruit every day and avoid processed foods.

 

One last morsel for thought: if you’re concerned at all about side effects of becoming vegetarian, Minor says to consider being a “flexitarian.”

 

“Flexitarians are people who are vegetarian most of the time, but once in a while will consume an animal protein,” she says. “The more restrictive you are with your diet, the more you’ll have to closely monitor what you’re consuming and the more likely your need will be to supplement. Work with a registered dietician to make sure you’re not at risk for dietary deficiencies.”

Are Saturated Fats Really Dangerous For You?

Judd's note: Unless otherwise indicated, I have written all the posts on this wellness blog. This is one of those exceptions. I feel that only a medical doctor has the credibility to comment on cholesterol. This article is written by Stephen Byrnes, PhD, RNCP

Myth: Saturated fats and dietary cholesterol cause heart disease, atherosclerosis, and/or cancer, and low-fat, low-cholesterol diets are healthier for people. This, too, is not a specific vegetarian myth. Nevertheless, people are often urged to take up a vegetarian or vegan diet because it is believed that such diets offer protection against heart disease and cancer since they are lower or lacking in animal foods and fats. Although it is commonly believed that saturated fats and dietary cholesterol "clog arteries" and cause heart disease, such ideas have been shown to be false by such scientists as Linus Pauling, Russell Smith, George Mann, John Yudkin, Abram Hoffer, Mary Enig, Uffe Ravnskov and other prominent researchers (49). On the contrary, studies have shown that arterial plaque is primarily composed of unsaturated fats, particularly polyunsaturated ones, and not the saturated fat of animals, palm or coconut (50).

Trans-fatty acids, as opposed to saturated fats, have been shown by researchers such as Enig, Mann and Fred Kummerow to be causative factors in accelerated atherosclerosis, coronary heart disease, cancer and other ailments (51).

Trans-fatty acids are found in such modern foods as margarine and vegetable shortening and foods made with them. Enig and her colleagues have also shown that excessive omega-6 polyunsaturated fatty acid intake from refined vegetable oils is also a major culprit behind cancer and heart disease, not animal fats.

A recent study of thousands of Swedish women supported Enig's conclusions and data, and showed no correlation between saturated fat consumption and increased risk for breast cancer. However, the study did show,as did Enig's work, a strong link between vegetable oil intake and higher breast cancer rates (52).

The major population studies that supposedly prove the theory that animal fats and cholesterol cause heart disease actually do not upon closer inspection. The Framingham Heart Study is often cited as proof that dietary cholesterol and saturated fat intake cause heart disease and ill health. Involving about 6,000 people, the study compared two groups over several years at five-year intervals. One group consumed little cholesterol and saturated fat, while the other consumed high amounts. Surprisingly, Dr William Castelli, the study's director, said:

In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person's serum cholesterol ... we found that the people who ate the most cholesterol, ate the most saturated fat, [and] ate the most calories, weighed the least and were the most physically active. (53)

The Framingham data did show that subjects who had higher cholesterol levels and weighed more ran a slightly higher chance for coronary heart disease. But weight gain and serum cholesterol levels had an inverse correlation with dietary fat and cholesterol intake. In other words, there was no correlation at all (54).

In a similar vein, the US Multiple Risk Factor Intervention Trial (MRFIT), sponsored by the National Heart and Lung Institute, compared mortality rates and eating habits of 12,000+ men. Those who ate less saturated fat and cholesterol showed a slightly reduced rate of heart disease, but had an overall mortality rate much higher than the other men in the study (55).

Low-fat/cholesterol diets, therefore, are not healthier for people. Studies have shown repeatedly that such diets are associated with depression, cancer, psychological problems, fatigue, violence and suicide (56). Women with lower serum cholesterol live shorter lives than women with higher levels (57). Similar things have been found in men (58).

Children on low-fat and/or vegan diets can suffer from growth problems, failure to thrive, and learning disabilities (59). Despite this, sources from DR Benjamin Spock to the American Heart Association recommend low-fat diets for children! One can only lament the fate of those unfortunate youngsters who will be raised by unknowing parents taken in by such genocidal misinformation.

There are many health benefits to saturated fats, depending on the fat in question. Coconut oil, for example, is rich in lauric acid, a potent antifungal and antimicrobial substance. Coconut also contains appreciable amounts of caprylic acid, also an effective antifungal (60). Butter from free-range cows is rich in trace minerals, especially selenium, as well as all of the fat-soluble vitamins and beneficial fatty acids that protect against cancer and fungal infections (61).

In fact, the body needs saturated fats in order to properly utilize essential fatty acids (62). Saturated fats also lower the blood levels of the artery-damaging lipoprotein a (63); are needed for proper calcium utilization in the bones (64); stimulate the immune system (65); are the preferred food for the heart and other vital organs (66); and, along with cholesterol, add structural stability to the cell and intestinal wall (67).

They are excellent for cooking, as they are chemically stable and do not break down under heat, unlike polyunsaturated vegetable oils. Omitting them from one's diet, then, is ill-advised.

With respect to atherosclerosis, it is always claimed that vegetarians have much lower rates of this condition than meat eaters. The International Atherosclerosis Project of 1968, however, which examined over 20,000 corpses from several countries, concluded that vegetarians had just as much atherosclerosis as meat eaters (68). Other population studies have revealed similar data. (69)

This is because atherosclerosis is largely unrelated to diet; it is a consequence of aging. There are things which can accelerate the atherosclerotic process such as excessive free radical damage to the arteries from antioxidant depletion (caused by such things as smoking, poor diet, excess polyunsaturated fatty acids in the diet, various nutritional deficiencies, drugs, etc), but this is to be distinguished from the fatty-streaking and hardening of arteries that occurs in all peoples over time.

It also does not appear that vegetarian diets protect against heart disease. A study on vegans in 1970 showed that female vegans had higher rates of death from heart disease than non-vegan females (70). A recent study showed that Indians, despite being vegetarians, have very high rates of coronary artery disease (71). High-carbohydrate/low-fat diets (which is what vegetarian diets are) can also place one at a greater risk for heart disease, diabetes, and cancer due to their hyperinsulemic effects on the body (72). Recent studies have also shown that vegetarians have higher homocysteine levels in their blood (73). Homocysteine is a known cause of heart disease. Lastly, low-fat/cholesterol diets, generally favored to either prevent or treat heart disease, do neither (74).

Studies which conclude that vegetarians are at a lower risk for heart disease are typically based on the phony markers of lower saturated fat intake, lower serum cholesterol levels and HDL/LDL ratios. Since vegetarians tend to eat less saturated fat and usually have lower serum cholesterol levels, it is concluded that they are at less risk for heart disease. Once one realizes that these measurements are not accurate predictors of proneness to heart disease, however, the supposed protection of vegetarianism melts away (75).

It should always be remembered that a number of things factor into a person getting heart disease or cancer. Instead of focusing on the phony issues of saturated fat, dietary cholesterol, and meat-eating, people should pay more attention to other more likely factors.

These would be trans-fatty acids, excessive polyunsaturated fat intake, excessive sugar intake, excessive carbohydrate intake, smoking, certain vitamin and mineral deficiencies, and obesity. These things were all conspicuously absent in the healthy traditional peoples that Dr. Price studied.