Transcript Vegatarianism

Dana Hrnčířová
Dpt. of Nutrition, 3rd Faculty of Medicine,
Charles University in Prague
• In general, people who exclude meat, poultry, fish, and animalderived foods from their diets.
• A wide diversity of dietary practices
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Vegans (total vegetarians)
Lacto-vegetarians
Ovo-vegetarians
Lacto-ovo- vegetarians
Pescaterians
Pollo-vegetarians
Semi-vegetarian (flexitarians)
Raw vegan (raw food diet)
• USA 2012 National Poll
• 4% of adults are vegetarians/vegans (approx. 9 million)
• 1% are vegans (approx. 2 millions)
• No much difference between male, female, region, or age for
actual vegetarians
(Harris Interactive poll by the Vegetarian Resource Group)
• Veg. Statistics - European vegetarian Union
http://www.euroveg.eu/lang/en/info/howmany.php
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Environmental/Ecological
Animal welfare
Religious
Economical
Health
Family lifestyle
• Meat replacements: products made to look and taste like meat,
fish, poultry
• Tofu: a curd made from soybean
• Tempeh: a fermented soybean food
• Textured soy protein (TSP), soy meat: processed soybeans
TOFU
TEMPEH
TSP
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Ischemic Heart Disease
Hypertension
Diabetes
Obesity
Cancer
Osteoporosis
Diverticular Disease
Gallstones
Rheumatoid Arthritis
• Lower risk of death
• Adjustment for BMI, smoking habits, social calss
• Incidence 24% lower in lifelong vegetarians
• Incidence 57% lower in lifelong vegans
• Lower TCh, LDL-Ch
• Higher intakes of fiber, nuts, soy, and plant sterols
• Lower intakes of SFA
• Vegetarians 50-100% more fiber than non-vegetarians
• Lower rates of hypertension:
• Non-vegetarians > vegetarians > vegans
• Lower blood pressure
• Non-vegetarians > vegetarians
• diet or lower BMI?
• Beneficial nutrients
• Potassium, magnesium, antioxidants, fiber, fat
• 5-10 servings of fruits and vegetables significantly
lowers BP
• Positive associations between intakes of red meat and
processed meat and risk of diabetes after adjusting for
BMI, total energy intake, exercise …
• Beneficial nutrients: vegetables, whole-grain foods,
legumes, and nuts
• diets rich in whole-grain foods are associated with
improved insulin sensitivity
• Vegetarians maintain lower BMI than non-vegetarians
• Non-vegetarians > vegetarians > vegans (BMI)
• Lower weight correlates with high intakes of fiber and
low intakes of fat
• Significantly lower rates of cancer nondependent on
smoking (Colorectal and prostate cancer)
• Obesity is significant risk factor for cancer; meat?
• Cancer-protective dietary factors:
• Fiber, C, carotenoids, flavonoids, lycopene
• fruits, vegetables (lung, mouth, esophagus, stomach)
• Legumes (prostate, stomach)
• Soy isoflavones (breast) ???
• Dairy products, green leafy vegetables, and calciumfortified plant foods – calcium for vegetarians
• no differences in bone mineral density between omnivores
and lacto-ovo-vegetarians
• Increased intake of friuts and vegetables (K, Mg) - positive
effect on the calcium economy
• High protein intake, especially animal protein, can produce
increased calciuria
• Low protein intakes may increase the risk of low bone
integrity
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Protein quality
Vitamin B12
Omega-3 Fatty Acids
Vitamin D
Calcium
Iron
Zinc
Protein
• The combination of plant protein foods which when eaten
together provide all the essential amino acids.
• E.g. combinaton of legumes and grains
• The more restricted the vegetarian diet, the
greater the challenge to achieve a nutritionally
adequate diet.
• The goal: consume a variety of foods to obtain
all of the needed nutrients.
• Nutritional consciousness (Fe, vitamin C, B12, …)
Foods
1serving
Number of Servings/day
Fruits
½ cup fresh/canned/frozen
3–4
Vegetables
½ cup cooked/1 cup raw
4–6
5–8
Whole Grains
1 slice whole-grain bread
1 cup whole-grain cereal,
½ cup cooked rice/pasta
3–6
Legumes
½ cup cooked legumes
½ cup tofu
1 cup soy milk
Nuts, Seeds
¼ cup nuts or seeds
1–3
Plant Oils
1 teaspoon
up to 5
Eggs
1 egg
4–6 per week
1 cup milk/yogurt
¼ cup cheese
½ cup cottage cheese
1–3
Dairy
Oldways 2013
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Dietary guidelines for Americans 2010
Position paper of American Dietetic Association 2009
American Heart Association
Physicians Committee for Responsible Medicine - Dietary
Guidelines Goals and Recommendations
• Harvard School of Public Health
• Up-to-date research