MYTH #7: Vegetarians live longer and have more energy and endurance than meat-eaters.

MYTH #7:

Vegetarians live longer and have more energy and endurance than meat-eaters.

Surprising as it may seem, some prior studies have shown the annual all-causedeath rate of vegetarian men to be slightly more than that of non-vegetarian men (0.93% vs 0.89%). Similarly, the annual all-cause death rate of vegetarian women was shown to be significantly higher than that of non-vegetarian women (0.86% vs 0.54%). (40)

Russell Smith, PhD, referred to in myth # 5, in his authoritative study on heart disease, showed that as animal product consumption increased among some study groups, death rates decreased! Such results were not obtained among vegetarian subjects. For example, in a study published by Burr and Sweetnam in 1982, analysis of mortality data revealed that, although vegetarians had a slightly (.11%) lower rate of heart disease than non-vegetarians, the all-cause death rate was much HIGHER for vegetarians (41).

It is usually claimed that the lives of predominantly meat-eating peoples are short-lived, but the Aborigines of Australia, who traditionally eat a diet rich in animal products, are known for their longevity (at least before colonisation by Europeans). Within Aboriginal society, there is a special caste of the elderly (42). Obviously, if no old people existed, no such group would have existed. In his book Nutrition and Physical Degeneration, Dr. Price has numerous photographs of elderly native peoples from around the world (42). Explorers such as Vilhjalmur Stefansson reported great longevity among the Inuit (again, before colonisation). (43)

Similarly, the Russians of the Caucasus mountains live to great ages on a diet of fatty pork and whole milk products. The Hunzas, also known for their robust health and longevity, eat substantial portions of goat’s milk which has a higher saturated fat content than cow’s milk (44). In contrast, the largely vegetarian inhabitants of southern India have the shortest life-spans in the world (45). Dr Weston Price, DDS, travelled around the world in the 1920s and 1930s, investigating native diets. Without exception, he found a strong correlation among diets rich in animal fats, with robust health and athletic ability. Special foods for Swiss athletes, for example, included bowls of fresh, raw cream! In Africa, Dr Price discovered that groups whose diets were rich in fatty fish and organ meats, like liver, consistently carried off the prizes in athletic contests, and that meat-eating tribes always dominated peoples whose diets were largely vegetarian (42).

It is popular in sports nutrition to recommend “carb loading” for athletes, to increase their endurance levels. But recent studies done in New York and South Africa show that the opposite is true: athletes who “carb loaded” had significantly less endurance than those who “fat loaded” before athletic events 

Vegetarian MYTH #4:

The body’s needs for vitamin A can be entirely obtained from plant foods.

Vitamin A is principally found in animal products. Plants do contain beta-carotene, a substance that the body can convert into vitamin A. The impression given by some vegetarian sources is that beta-carotene is just as good as vitamin A. This is not true.

Firstly, the conversion from carotene to vitamin A can only take place in the presence of bile salts. This means that fat must be eaten with the carotenes to stimulate bile secretion. Additionally, infants and people with hypothyroidism, gall bladder problems or diabetes either cannot make the conversion or do so very poorly. Lastly, the body’s conversion from carotene to vitamin A is not very efficient: it takes 46 units of carotene to make one unit of vitamin A. What this means is that the sweet potato (containing about 25,000 units of beta-carotene) you just ate will only convert into about 4,000 units of vitamin A (assuming you ate it with fat and do not have a thyroid or gall bladder problem) [16].

Relying on plant sources for vitamin A, then, is not a very wise idea. This is why good-old-fashioned butter is a virtual must in any diet. Butter from pasture-fed cows is rich in vitamin A and will provide the intestines with the fatty material needed to convert vegetable carotenes into active vitamin A. Vitamin A is all-important in our diets, for it enables the body to use proteins and minerals 

Vegan Myth #3

The body can convert omega-6 fatty acids into omega-3 fatty acids as it needs.

This falsehood is akin to myth number two. Omega 3 and 6 fatty acids are polyunsaturated fats of which two, linolenic (an omega-3) and linoleic (an omega 6), are essential to human life and must be obtained from food as the body cannot synthesise them. Although very small amounts of omega 3 linolenic acid are found in whole grains and dark green leafy vegetables, it is principally found in animal foods (especially fish and eggs), as well as flax seed oil. Omega 6 linoleic acid is mostly found in vegetables, but small amounts are present in certain animal fats. To assuage vegans who fear they may not get enough omega 3 linolenic acid, some vegetarian sources assert that the body can simply convert excess omega 6 linoleic acid into omega 3 linolenic acid, and other omega 3 fatty acids such as EPA and DHA, two fatty acids intimately involved in the health of the brain and immune system.

Renowned lipid biochemist Dr Mary Enig, of the University of Maryland, and other authorities have shown that the body cannot change the omega number of fatty acids. The body can change the fatty acid’s degree of saturation and also its molecular length, but not its omega number (12). In other words, omega 6 fatty acids can only be converted into other omega 6 fatty acids; omega 3s only into other omega 3s.

Again, I have seen the results of this misinformation in my practice. I’ve had several patients of Northern European descent with severe mental and immune problems caused by a lack of EPA and DHA, two omega-3 fatty acids not found in plant foods (DHA is found in small amounts in some algae). People native to warmer climates in the world can manufacture these fatty acids from other omega-3s, but those of Northern European or Innuit descent cannot. Since their ancestors ate so much EPA- and DHA-rich fish, their bodies eventually lost the ability to manufacture these fatty acids (13). For these people, vegetarianism is impossible; they must consume either eggs or fish in order to survive.

There is also a very real danger from consuming too many omega-6 fatty acids, principally found in vegetables. The body requires both omega-6 and omega-3 fatty acids. However, when the body’s cells are overloaded with omega-6s, their ability to utilise the omega-3 is inhibited (14). 
Chronically low levels of omega-3 fatty acids are associated with higher cancer rates and immune dysfunction. Excessive levels of omega-6 fatty acids are also strongly correlated with a high incidence of cardiovascular disease (as is excessive consumption of refined sugar and trans-fatty acids)

Vegetarian Myths MYTH #1:

Meat consumption contributes to famine and depletes the Earth’s natural resources.
Some have argued that cows and sheep require pasturage that could be better used to raise grains to feed starving millions in Third World countries. Additionally, claims are made that raising livestock requires more water than raising plant foods. Both arguments are illogical and simplistic. 
The pasturage argument ignores the fact that a large portion of our Earth’s dry land is unsuited to cultivation. The open range and desert and mountainous areas yield their fruits to grazing animals (1). 

Unfortunately, the bulk of commercial livestock are not range fed, but stall fed. They do not ingest grasses and shrubs (like they should), but are fed an unnatural array of grains and soybeans. It is true that these foods could be fed to humans. The argument here, then, is not that eating meat depletes the Earth’s resources, but that commercial farming methods do. Such methods also subject livestock to deplorable living conditions where infections, antibiotics, steroids and synthetic hormones are common. These all lead to an unhealthy animal and, by extension, an unhealthy food product. Organically raised livestock, then, is a healthier and more humane choice (see myth #15 for more on this topic). 

As for the claims that raising livestock requires more water than raising plant foods, water that livestock drink would be drunk by them anyway, even if they were not being raised for food. Additionally, the urine of grazing animals, which mostly comprises water, is rich in nitrogen which helps replenish the soil. Much of the water used in commercial livestock farming, however, is used up in growing the various grains and soybeans fed to the animals. If a concerted effort were made to return to the ecologically sound “mixed farm,” (described below), then such huge expenditures of water would be unnecessary. 

A far more serious threat to humanity, and the Earth, is the monoculture of grains and legumes, advocated by some vegetarian groups, which depletes the soil and requires the heavy use of artificial fertilisers and dangerous pesticides; pesticides that must first be tested on animals for safety (2). The solution? Astute writers on this dilemma have pointed out: 

The educated consumer and the enlightened farmer together can bring about a return of the mixed farm, where cultivation of fruits, vegetables and grains is
combined with the raising of livestock and fowl in a manner that is efficient, economical and environmentally friendly. For example, chickens running free 
in garden areas eat insect pests, while providing high-quality eggs; sheep grazing in orchards obviate the need for herbicides; and cows grazing in 
woodlands and other marginal areas provide rich, pure milk, making these lands economically viable for the farmer. It is not animal cultivation that leads to hunger 
and famine, but unwise agricultural practices and monopolistic distribution systems. (3)

The “mixed farm” is also healthier for the soil, which will yield more crops if managed according to traditional guidelines. British organic farmer and dairyman Mark Purdey has accurately pointed out that a crop field on a mixed farm will yield up to five harvests a year, while a “mono-cropped” one will only yield one or two (4). Which farm is producing more food for the world’s peoples? Purdey well sums up the ecological horrors of “battery farming” by saying: 

Our agricultural establishments could do very well to outlaw the business- besotted farmers running intensive livestock units, battery systems and beef-burger bureaucracies; with all their wastages, deplorable cruelty, anti-ozone slurry systems; drug/chemical induced immunotoxicity resulting in B.S.E. [see myth # 13] amd salmoella, rain forest eradication, etc. Our future direction must strike the happy, healthy medium of mixed farms, resurrecting the old traditional extensive system as a basic framework, then bolstering up productivity to present day demands by incorporating a more updated application of biological science into farming systems.

Some reasons on why vegeterianism is better? #1

 #1 Some reasons on why vegeterianism is better? 
Heart Disease is Lower But Vegetarian Lack Many Other Obstacles In There Diet
Vitamin deficiencies 

Meeting nutritional needs
If you choose to be vegetarian you need to plan your diet to make sure it includes all the essential nutrients. The wider the variety of foods you eat, the easier it will be to meet your nutritional requirements. Some essential dietary requirements, which could be missing from a vegetarian diet if it isn’t carefully planned, include:

• Protein
• Minerals (including iron, calcium and zinc)
• Vitamin B12
• Vitamin D.

Daily nutritional requirements depend on a range of individual factors such as age, gender and stage of life. If you consume around the amount recommended for your particular age and gender (and you have no underlying medical conditions), it is unlikely you will be deficient. Dietary recommendations for a range of nutrients are available from the Australian Nutrient Reference Values (NRVs) website.

Protein 
Protein is essential for many bodily processes, including tissue building and repair. Protein is made up of smaller components called amino acids. A complete protein has all the amino acids necessary to make up protein. Most individual plant foods are not complete proteins; they only have some of the amino acids. Soy is the only complete vegetable protein.

It was once thought that vegetarians needed to combine plant foods at each meal to ensure they consumed complete proteins. Recent research has found that this is not the case. Consuming various sources of amino acids throughout the day should provide the complete complement of protein. 

Some good plant sources of protein include:

• Legumes, such as beans, peas and lentils
• Nuts
• Seeds
• Soy products, including tempeh and tofu
• Whole (cereal) grains.

It is recommended that vegetarians eat legumes and nuts daily, along with wholegrain cereals, to ensure adequate nutrient intakes.

Minerals 
If you’re vegetarian you need to make sure you get the right amount of essential dietary minerals. Some of these minerals, and suggested food sources, include:

• Iron - vegetarian diets are generally high in iron from plant foods; however, this iron is not absorbed as well as the iron in meat. Good food sources of iron include green leafy vegetables, peas and wholegrains, enriched cereals and legumes. Combining these foods with foods high in vitamin C will help your body absorb the iron.
• Zinc - performs essential functions in the body, including the development of immune system cells. Good food sources of zinc include nuts, tofu, miso, legumes, wheat germ and wholegrain foods.
• Calcium - is needed for strong bones and teeth. Good food sources of calcium include dairy products, fortified cereals and fruits juices, fortified soymilk, tahini and some brands of tofu. Leafy dark green vegetables (especially Asian greens), legumes, almonds and brazil nuts also contain calcium.
• Iodine - our bodies need iodine for the thyroid gland and other associated hormones to function normally. Iodised salt is the most common source of iodine in the Western diet. Iodine is found in seafood, which is a rich source of this element. Seaweed also contains iodine, but is also high in salt.

Vitamin B12
Vitamin B12 is important for the production of red blood cells; it helps to maintain healthy nerves and mental abilities. Microorganisms that are ingested by animals manufacture vitamin B12. Strict vegans are at risk of developing vitamin B12 deficiency because it is not found in plant products. 

Anaemia is a common result of B12 deficiency. If a breastfeeding mother is following a vegan diet, the lack of vitamin B12 in her milk can interfere with her baby’s brain functioning.

Vitamin B12 can be found in dairy products and eggs. Vegans are advised to take B12 supplements. Vitamin B12 absorption becomes less efficient as we age, so supplements may be also be needed by older vegetarians.

Mushrooms are often claimed to be a source of B12. However, this is not accurate. They contain a compound with a similar structure to B12 but it doesn’t work like B12 in the body. They may contain some B12 on their surface, from soil (bacteria) or fertiliser contamination. 

Vitamin D
The main source of vitamin D for most Australians is sunlight. There are few foods that contain significant amounts of vitamin D. There is very little vitamin D in most people’s diets unless they eat fatty fish, eggs, liver or vitamin D fortified foods (such as margarine). Fortified low fat and skim milk is another source of vitamin D, but the levels are low. 

As the sun is also a major source of vitamin D, dietary intake is only important when exposure to UV light from the sun is inadequate – for example, in people who are house bound or whose clothing covers almost all of their skin.

Vegetarian diets and children
Well-planned vegan and vegetarian diets are appropriate for all stages of a person’s life. However, special care needs to be taken with children. 

Strict vegetarian diets are generally not recommended for young children. The bodies of growing infants and toddlers have enormous demands for protein, vitamins and minerals. Small deficiencies can have dramatic effects on development. One way to ensure that vegetarian children meet their energy needs is to give them frequent meals and snacks, and include foods higher in fat, such as dairy foods.

A global view
Some people choose to become vegetarian as a healthy lifestyle choice or for ethical reasons. There are also sound social reasons to be a vegetarian. Vegetables are a more efficient source of protein – 40 per cent of today’s world grain production is used to feed meat-producing livestock. Converting these cereals and grains to animal products involves significant loss of energy. It takes 5kg of grain to produce 1kg of beef. If meat consumption were lowered, more cereal grains and other food components might be used to improve the world’s nutrition.

Where to get help

• Your doctor
• An accredited practicing dietitian, 

WHEN Crown Shakur died of starvation, he was 6 weeks old and weighed 3.5 pounds. His vegan parents, who fed him mainly soy milk and apple juice, were convicted in Atlanta recently of murder, involuntary manslaughter and cruelty.

This particular calamity — at least the third such conviction of vegan parents in four years — may be largely due to ignorance. But it should prompt frank discussion about nutrition.

I was once a vegan. But well before I became pregnant, I concluded that a vegan pregnancy was irresponsible. You cannot create and nourish a robust baby merely on foods from plants.

Indigenous cuisines offer clues about what humans, naturally omnivorous, need to survive, reproduce and grow: traditional vegetarian diets, as in India, invariably include dairy and eggs for complete protein, essential fats and vitamins. There are no vegan societies for a simple reason: a vegan diet is not adequate in the long run.

Protein deficiency is one danger of a vegan diet for babies. Nutritionists used to speak of proteins as “first class” (from meat, fish, eggs and milk) and “second class” (from plants), but today this is considered denigrating to vegetarians.

The fact remains, though, that humans prefer animal proteins and fats to cereals and tubers, because they contain all the essential amino acids needed for life in the right ratio. This is not true of plant proteins, which are inferior in quantity and quality — even soy.

A vegan diet may lack vitamin B12, found only in animal foods; usable vitamins A and D, found in meat, fish, eggs and butter; and necessary minerals like calcium and zinc. When babies are deprived of all these nutrients, they will suffer from retarded growth, rickets and nerve damage.

Responsible vegan parents know that breast milk is ideal. It contains many necessary components, including cholesterol (which babies use to make nerve cells) and countless immune and growth factors. When breastfeeding isn’t possible, soy milk and fruit juice, even in seemingly sufficient quantities, are not safe substitutes for a quality infant formula.

Yet even a breast-fed baby is at risk. Studies show that vegan breast milk lacks enough docosahexaenoic acid, or DHA, the omega-3 fat found in fatty fish. It is difficult to overstate the importance of DHA, vital as it is for eye and brain development.

A vegan diet is equally dangerous for weaned babies and toddlers, who need plenty of protein and calcium. Too often, vegans turn to soy, which actually inhibits growth and reduces absorption of protein and minerals. That’s why health officials in Britain, Canada and other countries express caution about soy for babies. (Not here, though — perhaps because our farm policy is so soy-friendly.)

Historically, diet honored tradition: we ate the foods that our mothers, and their mothers, ate. Now, your neighbor or sibling may be a meat-eater or vegetarian, may ferment his foods or eat them raw. This fragmentation of the American menu reflects admirable diversity and tolerance, but food is more important than fashion. Though it’s not politically correct to say so, all diets are not created equal.

An adult who was well-nourished in utero and in infancy may choose to get by on a vegan diet, but babies are built from protein, calcium, cholesterol and fish oil. Children fed only plants will not get the precious things they need to live and grow.

Nina Planck is the author of “Real Food: What to Eat and Why.”

Correction: June 8, 2007

 

An Op-Ed article on May 21, about veganism, mischaracterized an aspect of traditionalvegetarian Indian diets. Generally, these diets are lacto-vegetarian; they do not include eggs.
clip nytimes http://www.nytimes.com/2007/05/21/opinion/21planck.html