What are some health issues to being vegetarian?!
I have to do a report on the pros/cons to being vegitarian or vegan!. What would you say are some important health issues for you!? (Not the animal, sorry!.)Www@FoodAQ@Com
Answers:
Woody's answer that most vegetarians "struggle" to get enough protein is flat-out wrong!. It's opinion masquerading as authority!.
You need only 2!.5 to 10% of calories as protein, depending on which source you trust!. It's virtually impossible to not get enough protein provided you're getting enough food!.
First let's look at the recommendations!. On the low end there are studies reported in the American Journal of Clinical Nutrition which show 2!.5% of calories as protein to be sufficient!. In the middle there is human breast milk at 5!.5%, but that's at the time in our lives when we're growing the fastest, so protein requirements for adults should be considerably less!. At the high end is the current U!.S!. government recommendation, which works out to around 9-10%!. That amount is higher than that recommended by any other government in the world, so far as I know!.
And now if we look at food, we see that fruits average 5!.5% protein, nuts & seeds 11%, grains 13%, vegetables 23%, and beans 28%!. So as long as you're eating enough food and you're not eating lots of junk food, it's pretty much impossible to fail to get enough protein, since all unprocessed foods have more than you need!.
Incidentally, the idea that plant proteins are somehow "incomplete" or inferior is an outdated idea that began when some studies done on rats (not humans) over 100 years ago were misinterpreted and have been supplanted by the more current research!.
U!.S!. Govt!. Recommendations (PDF): http://www!.iom!.edu/Object!.File/Master/21!.!.!.
Protein amounts in food (USDA database): http://www!.nal!.usda!.gov/fnic/foodcomp/se!.!.!.
Plant proteins not incomplete (John McDougall, M!.D!.): http://www!.drmcdougall!.com/misc/2007nl/a!.!.!.Www@FoodAQ@Com
You need only 2!.5 to 10% of calories as protein, depending on which source you trust!. It's virtually impossible to not get enough protein provided you're getting enough food!.
First let's look at the recommendations!. On the low end there are studies reported in the American Journal of Clinical Nutrition which show 2!.5% of calories as protein to be sufficient!. In the middle there is human breast milk at 5!.5%, but that's at the time in our lives when we're growing the fastest, so protein requirements for adults should be considerably less!. At the high end is the current U!.S!. government recommendation, which works out to around 9-10%!. That amount is higher than that recommended by any other government in the world, so far as I know!.
And now if we look at food, we see that fruits average 5!.5% protein, nuts & seeds 11%, grains 13%, vegetables 23%, and beans 28%!. So as long as you're eating enough food and you're not eating lots of junk food, it's pretty much impossible to fail to get enough protein, since all unprocessed foods have more than you need!.
Incidentally, the idea that plant proteins are somehow "incomplete" or inferior is an outdated idea that began when some studies done on rats (not humans) over 100 years ago were misinterpreted and have been supplanted by the more current research!.
U!.S!. Govt!. Recommendations (PDF): http://www!.iom!.edu/Object!.File/Master/21!.!.!.
Protein amounts in food (USDA database): http://www!.nal!.usda!.gov/fnic/foodcomp/se!.!.!.
Plant proteins not incomplete (John McDougall, M!.D!.): http://www!.drmcdougall!.com/misc/2007nl/a!.!.!.Www@FoodAQ@Com
Vegetarians, just like omnivores, need to be concerned that their diet includes the proper amount of vitamins and minerals, as well as carbohydrate, fat, protein, and fiber!. Lacto-ovo vegetarians may have similar health issues as with omnivores in that cheese and eggs have cholesterol and saturated fat that, in large amounts, may lead to heart disease!. Vegans need to make sure that they eat/drink foods that are fortified with vitamin B12, since this vitamin is not supplied in adequate amounts on a completely plant based diet!. Vitamin B12 deficit can cause megaloblastic anemia and nerve damage!.Www@FoodAQ@Com
People who eat a balanced Vegetarian/vegan diet have no health issues related to their diets, so your report should be on how healthy a ballanced non meat diet can be!. Www@FoodAQ@Com
Protein is a big issue!. Many vegetarians struggle to get enough in their daily diet!.Www@FoodAQ@Com