eating meat vs vegetarianism
Heart Health: A vegetarian diet is often associated with a reduced risk of heart disease due to its lower intake of saturated fats and cholesterol-rich foods.
Ornish, D., Brown, S. E., Scherwitz, L. W., et al. (1990). Can lifestyle changes reverse coronary heart disease? The Lancet, 336(8708), 129-133.
Weight Management: Vegetarian diets, especially those focused on whole plant foods, can aid in weight management and contribute to lower BMI levels.
Turner-McGrievy, G. M., & Wirth, M. D. (2017). A plant-based diet for overweight and obesity prevention and treatment. Journal of Geriatric Cardiology, 14(5), 369-374.
Diabetes Control: Plant-based diets can help improve blood sugar control and reduce the risk of type 2 diabetes.
Kahleova, H., Levin, S., & Barnard, N. D. (2018). Vegetarian dietary patterns and cardiovascular disease. Progress in Cardiovascular Diseases, 61(1), 54-61.
Digestive Health: Vegetarian diets rich in fiber promote healthy digestion and may reduce the risk of constipation and other gastrointestinal disorders.
McStay, C. L., & Doherty, G. A. (2020). Diet and IBD: What role does nutrition play? Gastroenterology Report, 8(1), 11-19.
Cancer Prevention: Certain vegetarian diets, especially those high in fruits, vegetables, and whole grains, are associated with a reduced risk of certain types of cancer.
Tantamango-Bartley, Y., Jaceldo-Siegl, K., Fan, J., et al. (2013). Vegetarian diets and the incidence of cancer in a low-risk population. Cancer Epidemiology, Biomarkers & Prevention, 22(2), 286-294.
Longevity: Some studies suggest that vegetarian diets may be linked to a longer lifespan and reduced mortality rates.
Orlich, M. J., Singh, P. N., Sabaté, J., et al. (2013). Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Internal Medicine, 173(13), 1230-1238.
Blood Pressure Management: Plant-based diets can help lower blood pressure and reduce the risk of hypertension.
Yokoyama, Y., Nishimura, K., Barnard, N. D., et al. (2014). Vegetarian diets and blood pressure: A meta-analysis. JAMA Internal Medicine, 174(4), 577-587.
Kidney Health: A well-balanced vegetarian diet can contribute to better kidney function and reduce the risk of kidney disease progression.
Goraya, N., Simoni, J., Jo, C. H., & Wesson, D. E. (2018). Dietary acid reduction with fruits and vegetables or bicarbonate attenuates kidney injury in patients with a moderately reduced glomerular filtration rate due to hypertensive nephropathy. Kidney International Reports, 3(2), 374-382.
Remember that the effectiveness of a vegetarian diet depends on the specific foods chosen and overall dietary balance. It's important to ensure proper intake of essential nutrients like protein, iron, vitamin B12, omega-3 fatty acids, and calcium through appropriate food choices or supplements. Consulting a healthcare professional or registered dietitian before making significant dietary changes is recommended.
