A vegetarian diet confers a wide range of health benefits. Research has proven that vegetarians suffer less from many of the dieases linked to a modern Western diet: obesity, coronary heart disease, hypertension, type II diabetes, diet-related cancers, diverticular disease, constipation and gall stones (British Medical Association,1986; Dwyer, 1988).
MORTALITY
Epidemiological studies provide clear evidence that vegetarians have a reduced
general and cause-specific mortality (McMichael, 1992).
In an 11-year study of 1,900 vegetarians in Germany, Chang-Claude (1992) found
mortality from all causes was reduced by one-half compared with the general
population. This was mainly attributable to reduced cardiovascular disease in
both men and women. A longer duration of vegetarianism was associated with a
lower risk, pointing to a real protective effect of the lifestyle (Chang-Claude,
1993).
A 12-year follow-up study of 6,115 British vegetarians and 5,015 meat-eaters
found all cause premature mortality to be 20 per cent lower among the vegetarians
after adjusting for the confounding effects of smoking, body mass index and
socioeconomic status (Thorogood, 1994). Cancer mortality was 39 per cent lower
and ischaemic heart disease 28 per cent lower among the vegetarians.
A 21-year study of Californian Seventh-Day Adventists also revealed a significant
association between meat consumption and all causes of mortality (Kahn, 1984).
While other factors influencing health such as socioeconomic differences, smoking
and physical activity may play a confounding role in these studies, there is
sufficient evidence to suggest that a reduced risk of mortality is directly
linked to a vegetarian diet.
CARDIOVASCULAR DISEASE
Cardiovascular disease is the main cause of premature mortality in Britain,
with most deaths being caused by coronary heart disease.
Vegetarians have a significantly lower incidence of coronary heart disease than
meat-eaters. Burr and Butland (1988) found mortality from heart disease was
29 per cent lower in a study of more than 6,000 British vegetarians compared
with a control group of health-conscious meat-eaters.
A study of more than 25,000 Seventh-Day Adventists noted a definite dose-related
link between meat consumption and heart disease (Snowdon, 1984). Among men aged
45 to 64, those who ate meat daily were three times more likely to die from
heart disease than those who did not eat meat.
The degenerative processes leading to heart disease can begin at an early
age. Atherosclerosis, the forming of fibrous plaques on arterial walls and one
of the first stages in the development of cardiovascular disease, has been observed
in young children and adolescents. The Coronary Artery Risk Development in Young
Adults (CARDIA) study examined the relationship between diet and health in more
than 5,000 young adults aged 18 to 30 (Slattery 1991). Vegetarians were found
to have a greatly improved cardiovascular fitness and a lower risk of heart
disease.
One way that a vegetarian diet is thought to protect against heart disease is
the lower cholesterol levels seen in vegetarians. Raised cholesterol is widely
recognised as a primary risk factor for heart disease and studies have consistently
demonstrated serum cholesterol levels in vegetarians as being around 10 per
cent lower than in non-vegetarians (Burr, 1981; Knuiman and West, 1982; Thorogood,
1990). This figure may result in a 20 to 50 per cent reduction in the incidence
of heart disease (Law, 1994). The lower serum cholesterol levels in vegetarians
is largely due to lowered low-density-lipoprotein (LDL) cholesterol. This is
the cholesterol fraction associated with heart disease.
Healthy eating advice aimed at reducing the risk of heart disease often encourages
the use of lean meat cuts. However, in a comparison between a vegetarian diet
and a lean meat diet (Kestin, 1989), the vegetarian diet was shown to lower
cholesterol more effectively and so lessen the risk of cardiovascular disease.
The California Lifestyle Heart Trial indicated that a low-fat vegetarian diet
together with other lifestyle changes such as increased exercise and stress
management can actually reverse the progress of heart disease by reducing cholesterol
plaques in arteries (Ornish, 1990). Barnard (1992) has shown a low-fat vegetarian
diet can achieve high levels of compliance and acceptability among patients
with heart disease.
OBESITY
Obesity is a major health problem in the UK and its incidence is increasing
in both adults and children. Around 12 per cent of women and 8 per cent of men
are clinically obese (Gregory, 1990) and many more are overweight.
Obesity predisposes sufferers to a range of conditions including cardiovascular
disease, type II diabetes, and hormone-dependent cancers such as breast cancer.
Vegetarians are typically leaner than meat-eaters and obesity is less common
in vegetarian populations. Body mass index (BMI) for vegetarians is lower than
in meat-eaters and closer to desirable levels (Thorogood, 1989). Levin (1986a)
found the prevalence of obesity to be 5.4 per cent in a vegetarian group compared
with 19.5 per cent in non-vegetarians. This may be due to vegetarians' lower
energy intake overall, with a lower proportion of energy being supplied by fat.
HYPERTENSION
Hypertension, or high blood pressure, can contribute to heart disease, strokes
and kidney failure. Both cross sectional populaton studies (Armstrong, 1977;
Rouse, 1983) and controlled trials in hypertensive subjects (Margetts, 1986)
provide evidence that vegetarians have lower blood pressure than non-vegetarians.
The reason for this is unclear. Studies suggest that the effect is not due to
changes in any specific nutrient intake but the overall effect of combined nutrient
change (Beilin, 1990).
DIABETES
Around one million people in the UK suffer from diabetes. Of these, about 75
per cent have type II diabetes (non-insulin dependent).
Snowdon (1985) found vegetarians had a substantially lower risk of type II diabetes
than non-vegetarians. The link between meat consumption and incidence of diabetes
remained after contributory factors such as weight, physical activity and other
dietary factors were accounted for.
Dietary recommendations for diabetics encourage a high intake of complex carbohydrates
and fibre and low consumption of total and saturated fat (British Diabetic Association,
1982). Vegetarian diets tend to match these recommendations more closely.
The relative leanness of vegetarians also protects against diabetes, obesity
being a major risk factor.
GALL STONES
Gall stones are composed af cholesterol, bile pigments and calcium salts. They
form in the gall bladder and can cause severe pain.
A study of more than 750 women found that non-vegetarians were almost twice
as likely to develop gall stones as vegetarians (Pixley, 1985).
DIVERTICULAR DISEASE AND BOWEL FUNCTION
Diverticular disease is widespread in the UK. Symptoms include abdominal pain
and a disturbed bowel habit, usually constipation but sometimes diarrhoea. Gear
(1979) found it to be significantly less frequent among vegetarians, probably
due to the higher fibre content of vegetarian diets.
The high fibre content of vegetarian diets has also been linked with decreased
incidence of constipation, appendicitis, irritable bowel syndrome, haemorrhoids
and varicose veins (Dickerson, 1985).
CANCER
Cancer is second only to coronary heart disease as a cause of death in Britain.
Accounting for around 25 per cent of all premature deaths with lung, breast
and colo-rectal cancers being the most common.
It is estimated that at least one third all cancers are directly related to
diet. Research has indicated that vegetarian diets may offer protection against
diet-related cancer. PLANT FOODS AND CANCER
Plant foods contain a number of substances which are believed to protect
against cancer. Indoles, lignans, isoflavones, protease inhibitors and others
have all been shown to be potent anti-carcinogens and may play an important
role in the lower cancer incidence among vegetarians.
In contrast, cooked meat and fish contains carcinogens known as heterocyclic
amines (HA's). These are present at high levels in the urine of people consuming
cooked meats and have been shown to be metabolically active in humans. Evidence
suggests meat-derived HA's may play a role in breast, colon and pancreatic cancer
(Snyderwine 1994).
COLON AND RECTAL CANCERS
Vegetarians have significantly lower rates of colon cancer than non-vegetarians
(Phillips, 1975; Chang-Claude, 1992) and incidence of both colon cancer and
rectal cancer has been strongly linked to meat consumption (Willett, 1990; Bidoli,
1992).
The protective effect of a vegetarian diet against colon and rectal cancer is
probably due to increased fibre intake and increased consumption of fruit and
vegetables together with a lower intake of both saturated and total fat.
Vegetarians have lower levels of colonic bile acids and other faecal mutagens
that can promote colon carcinogenesis (Johansson, 1992; de Kok, 1992).
Certain dietary components which are present at increased levels in plant-based
diets such as folate, phytosterols and protease inhibitors, have been shown
to inhibit colon carcinogenesis and may play an important role in its lower
incidence among vegetarians (Troll, 1991; Rao, 1992; Giovannucci, 1993a).
Vegetarian diets also usually include high levels of antioxidant nutrients,
the main ones being beta-carotene, vitamin C, and vitamin E. Antioxidants protect
the body against damage from highly reactive molecules known as free radicals,
generated naturally as a result of oxygen metabolism. Environmental pollutants,
cigarette smoke and processed foods can all increase levels to which the body
is exposed. Mounting evidence suggests antioxidants exert a considerable protective
effect against both cancer and heart disease (Diplock, 1993).
BREAST CANCER
Breast cancer accounts for around 15,000 deaths each year in the UK. Known risk
factors include age, obesity, early menarche, late menopause and family history.
Some studies have suggested a casual relationship between dietary fat intake
and breast cancer, populations with diets high in animal fat and animal protein
having the highest breast cancer mortality rates. However, other studies have
found little or no relationship between fat intake and breast cancer, though
it has been suggested that this may be due to insufficient between-person variations
in fat intake within populations as well as methodological limitations (Rose,
1990; Hankin, 1993).
Evidence suggesting vegetarian women are at lower risk than non-vegetarian women
is limited as differences in the incidence of breast cancer between vegetarian
and non-vegetarian women are inconsistent. Mills (1989a) found no difference
during a six-year study. However, among women with a relatively early menopause
(48 years of age or younger) meat consumption and risk of breast cancer were
linked (Mills, 1988).
Certain of the known risk factors for breast cancer may be lessened on a vegetarian
diet. Obesity is less common and age of menarche may be delayed (Sabate, 1992).
Vegetarian women also have altered sex hormone profiles with lower levels of
circulating oestrogens (Goldin, 1982; Bennett, 1990). Adlercreutz (1992) has
suggested that lignans and isoflavonoid phytoestrogens, present at high levels
on vegetarian diets, may affect sex hormone metabolism and so protect against
breast cancer. It is also believed that dietary fibre may play a protective
role (Baghurst, 1994).
PROSTATE CANCER
Prostate cancer has been strongly linked to meat consumption. In a study of
nearly 48,000 men aged between 40 and 75, those eating red meat five or more
times a week were 2.6 times more likely to suffer from prostate cancer than
those who ate it once a week or less (Giovannucci, 1993b). Mills (1989b) also
noted a link between meat consumption and prostate cancer risk.
LUNG CANCER
Vegetarian populations show lower mortality rates from lung cancer compared
with non-vegetarian populations. This is largely due to the fact that vegetarians
tend to be non-smokers but dietary factors may also play a role. A high level
of fruit and vegetable consumption has been shown to be protective against lung
cancer (Marchand, 1989; Fraser, 1991). Goodman (1992) suggested that smokers
who also had a high intake of animal fat and animal protein had a greater risk
of developing lung cancer than other smokers.
OSTEOPOROSIS
Osteoporosis is a condition in which bone mass decreases, making bones more
susceptible to fracture. It is a major cause of bone fractures in post-menopausal
women and older people in general and is a considerable public health problem.
It is linked a number of risk factors, including diet.
Cross-cultural studies have suggested osteoporosis and associated hip fracture
may be related to high animal protein intake (Abelow, 1992). Dietary protein
has been shown to increase the loss of calcium from bones and urinary calcium
excretion. Calcium loss is greater on a diet high in animal protein (Breslau,
1988). Animal protein has a higher sulphur content than vegetable protein and
this is believed to lead to raised metabolic acid production and so increase
bone calcium loss.
Marsh (1980) found vegetarian women aged between 50 and 89 years lost 18 per
cent of bone mass while a control group of non-vegetarian women had a 35 per
cent bone loss and suggested a vegetarian diet may be beneficial in protecting
against postmenopausal osteoporosis.
Other studies have found no difference in bone density and bone mineral content
between vegetarians and non-vegetarians (Hunt, 1989; Tesar, 1992).