dana hrnčířová dpt. of nutrition, 3rd faculty of medicine, charles university in prague
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VegetarianismDana HrnčířováDpt. of Nutrition, 3rd Faculty of Medicine, Charles University in Prague
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Who is a Vegatarian?• In general, people who exclude meat, poultry,
fish, and animal-derived foods from their diets.
• A wide diversity of dietary practices
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Main Types of Vegetarians
• Vegans (total vegetarians)• Lacto-vegetarians• Ovo-vegetarians• Lacto-ovo- vegetarians• Pescaterians• Pollo-vegetarians• Semi-vegetarian (flexitarians)• Raw vegan (raw food diet)
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Demographics
• 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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Reasons for becoming a Vegetarian• Environmental/Ecological • Animal welfare• Religious• Economical • Health• Family lifestyle
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• 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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Health Benefits• Ischemic Heart Disease• Hypertension• Diabetes• Obesity• Cancer• Osteoporosis• Diverticular Disease• Gallstones• Rheumatoid Arthritis
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Ischemic Heart Disease
•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
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Hypertension
•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
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Diabetes
• 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
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Obesity
•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
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Cancer• 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) ???
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Osteoporosis• Dairy products, green leafy vegetables, and calcium-
fortified 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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Nutrients to consider• Protein quality• Vitamin B12
• Omega-3 Fatty Acids• Vitamin D• Calcium• Iron• Zinc• Protein
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Complementary Proteins• The combination of plant protein foods which
when eaten together provide all the essential amino acids.
• E.g. combinaton of legumes and grains
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Vegetarian Diet Planning
• 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, …)
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Vegetarian Food Pyramid
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Foods 1serving Number of Servings/day
Fruits ½ cup fresh/canned/frozen 3–4
Vegetables ½ cup cooked/1 cup raw 4–6
Whole Grains
1 slice whole-grain bread 1 cup whole-grain cereal, ½ cup cooked rice/pasta
5–8
Legumes
½ cup cooked legumes ½ cup tofu 1 cup soy milk
3–6
Nuts, Seeds ¼ cup nuts or seeds 1–3
Plant Oils 1 teaspoon up to 5
Eggs 1 egg 4–6 per week
Dairy
1 cup milk/yogurt ¼ cup cheese ½ cup cottage cheese
1–3
Oldways 2013
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Resources• 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