Healthier eating leads to healthier lives: both sides of the plate

A May 2009 study has shown that both vegan and vegetarian diets have significant effects on diabetes management.

According to the study, those who follow a vegetarian diet are about half as likely to develop diabetes than those who do not. These results could offer a society with rising obesity and diabetes rates a simple solution to increase their odds of getting diabetes.

The study, which was printed in this month's Nutrition Review, says that a low-fat vegan diet is even more effective than many diets created especially for diabetics. This is true because a low-fat vegan diet better improves glycemic control.

Essentially, this means that a vegan diet is beneficial in controlling the typical levels of blood sugar (glucose). Many of the long-term effects of diabetes stem from hyperglycemia, or elevated levels of blood sugar.

The study states that this is mainly due to greater weight loss but evidence suggests that the aforementioned results could also be due to:
"...reduced intake of saturated fats and high-glycemic-index foods, increased intake of dietary fiber and vegetable protein, reduced intramyocellular lipid concentrations, and decreased iron stores mediate the influence of plant-based diets on glycemia."

(High intramyocellular lipid concentrations lead to obesity.)

Since obesity, and in some cases diabetes, are on the rise in our society, reading studies like this one give me hope. If information like this were more available, how many parents would substitute a few happy meals for some vegetable and tofu stir-fry?

In the name of objectivity, I can provide a happy medium.

In June of 2007, the Mayo Clinic published an article titled, "Lean Meats: 10 tips for low-fat cooking". It is filled with different techniques and methods to prepare meat free of or low in unhealthy, saturated fats and cholesterol.

They suggest choosing lean cuts of beef and poultry. Those include round, chuck, sirloin and tenderloin from beef and the white meat from the breast of chicken or turkey, sans skin.

The remaining 9 tips include choosing ground beef that is 90% or higher in lean meat, selecting meat with the least amount of visible fat/trimming the fat off, choosing low-fat marinades and cooking in advance.

The article recommends using low-fat cooking methods like grilling, broiling, roasting, sauteing and baking.

The Mayo Clinic also suggests reducing serving sizes (see last blog.)

As a vegetarian, this article provided some very important and unknown information. In a culture that's immersed in junk food, video games and the internet, scientific studies and articles like these provide helpful tips to avoid the ill-effects of unhealthy eating without (much) sacrifice.

Red Meat, White Meat and No Meat

Did you know that a steak a day, much unlike apples, does not keep the doctors away?

In fact, according to an article on naturalnews.com, 4*** ounces of red meat per day increases your mortality rate 30%** (in contrast to those who eat the smallest recommended amount of red meat).

If you create your meals with health and veggies in mind, you’ll have a lowered risk of colorectal cancer, heart disease and other cardiovascular-related diseases and deaths; you’ll have a healthier body.

For example, the Big Mac you had the other day for lunch wouldn’t adhere to these tips. Neither would beef, liver, pork, sausage, or pepperoni.

Now, you don’t have to cut meat out of your diet completely. Things are better in moderation, right? Also, there are an abundance of white meats that are more beneficial to your health: chicken, turkey, fish, poultry hot dogs and canned tuna, to name a few.

Certainly, red meat does have its advantages. It is a good source of protein and energy and, when lean, can aid in heart disease prevention. If you are going to eat red meat (which many do), the leaner the better. Too much of it, which means too much animal fat, can increase your risk for heart disease by 50%. If you simply can’t live without it, the recommended serving for optimum health is a little bit over one serving per week. (A typical serving is 3-4 ounces.)

Essentially, your plate should look more like this:

And less like this:

I’ve discussed how to be healthier while eating red meat but one of the best ways to achieve optimum health is through a vegetarian diet.

Just as with a diet that includes red meat, there are both right and wrong ways to go about a vegetarian diet. Growing up, I had a lot of friends ‘go’ vegetarian. Three weeks later, the cookies and candy diet proved to be exhausting and unhealthy.

Before you begin your vegetarian diet, it would be wise to research the best ways to obtain your nutrient requirements. The nutrients include fats; proteins; carbohydrates; fiber; enzymes; vitamins; minerals; beneficial bacteria & soil based organisms. Drink a lot of water, look up some good recipes and remember to use balance in obtaining your proteins, etc.

Remember, moderation is key!

**mortality rate means you will die sooner!

***edit: When I posted this initially, I mistakenly said '40' instead of
'4'. Thanks to "Matt" for pointing out my error!

http://www.csiro.au/resources/ps8l.html

http://www.ottawacitizen.com/health/Live+longer+reducing+meat+intake+Study/1426309/story.html

http://www.bellaonline.com/articles/art30907.asp

Welcome and Happy Earth Day!

This blog will explore the pros and cons of a both a carnivorous and vegetarian diet. The marvels and misfortunes, if you will. In honor of Earth Day, please take a look at the posted video, "Global Warming- Did You Know?" (www.meatthefacts.org, by way of YouTube).