Veggie Vs Carnivore

Is it more healthy to be a vegetarian – or should you keep on enjoying your steak and chips?

Vegi good points
Undoubtedly, one obvious benefit of vegetarian eating is the reduced risk of coronary heart disease. Vegetarians tend to have lower levels of LDL cholesterol (the bad stuff), reduced clotting factors, lower blood pressure and a lower incidence of diabetes. These reduced risks are because vegetarian diets usually have:

• Lower saturated fat content
  
  
• Higher fibre content
  
  
• Lower salt content
  
  
• Larger amounts of fruit and vegetables, so more antioxidant vitamins
  
  
• More complex carbohydrates and fewer simple sugars

A study showed that people who ate raw salad/vegetables three to four times a week had up to a 50% lower incidence of heart disease and cancer than non-salad eaters, regardless of how much meat they ate.

The risk of Cancer may also lower with a vegetarian diet, particularly cancer of the colon. There is also some evidence that vegetarian diets (or diets with only a small meat content) may reduce the risk of cancer of the breast, pancreas, prostate and kidney.

Vegi bad points
If carefully planned, a varied vegetarian diet can provide all the necessary nutrients, but this can take time and effort to achieve, so many vegetarians are at risk of some nutritional deficiencies such as:

• Iron deficiency
  Meat is an important iron source, so vegetarians must be careful to include good iron sources such as eggs, leafy green vegetables, dried fruit, fortified cereals, peas, beans, nuts and pulses. Iron from vegetable sources is less easily absorbed than from meat sources, but the absorption is improved by vitamin C, so a good vitamin C source such as fruit or fruit juice should be included with every meal. Iron absorption is reduced by tannins in tea and coffee, so these, ideally, shouldn't be drunk with a meal.
  
  
• Vitamin B12 deficiency and calcium deficiency
   These are only usually a problem if dairy products are not included in the diet. Although meat is a good source of B12, sufficient quantities can be found in eggs, cheese, milk and yoghurts. Yeast products such as Marmite are also a good source. Non-dairy sources of calcium include sesame and sunflower seeds, and pulses such as peas, beans and lentils.
  
  
• Vitamin D deficiency
  Fish and fish oils are the best dietary source of vitamin D, but eggs and milk products provide some. In the UK, margarines are reinforced with vitamin D, as are some cereals. The main source of vitamin D is through the action of sunlight on the skin, so dietary sources are less important for many vegetarians, but can still be important for those who get little sun exposure, or for children, whose bones are growing.
  
  
• Amino-acid balance and protein content
  Body proteins are made from amino acids, many of which are derived from dietary proteins. Animal proteins are the most easily accessible form of protein, and contain a wide range of amino acids. Although dairy products provide a good protein source for most vegetarians, it is important to have protein from other sources also. Vegans are at the highest risk of protein deficiency, as vegetable proteins are often low in certain essential amino acids such as lysine and methionine. Regular inclusion of rice, nuts, seeds and grains is important to ensure a good amino-acid balance.
  
  
• Minerals
  Vegetarians have often been found to have lower blood levels of some minerals such as copper, zinc and selenium. Crops grown with artificial fertiliser are particularly low in minerals. It may be sensible for vegetarians to take a multimineral supplement.

Carnivore good points
Meat is a good source of protein, iron, B-group vitamins and calories.  Nutrition experts generally agree that there is little convincing evidence that meat itself is bad. The amount of meat eaten, and especially the amount of red meat (beef, lamb and pork) is more important when looking at health risk. Inclusion of some low-fat meat and fish doesn't seem to be in any way harmful, and can be beneficial in lowering the risk of nutrient deficiencies.

Carnivore bad points
Too much meat is not good. Many nutritionists advise limiting red meat intake to less than 80g (about 3oz) a day, and eating more fish and poultry.

The two main concerns relating to high red meat intakes are:

• High saturated fat intake, leading to increased levels of blood cholesterol, and an increased risk of coronary heart disease and strokes.
  
  
• A possible increased cancer risk, especially colon cancer.
  
  
• Low fibre intake
  
  
• Higher salt intake, particularly with products such as bacon, sausages, burgers and processed meats. Cold meats such as ham and salamis have a high salt content.

Which way is best?
With any diet, it is important to incorporate a wide range of foods to ensure a good nutrient intake. An omnivorous diet that has a limited red meat content and includes plenty of fruit and vegetables doesn't appear to be any less healthy than a vegetarian diet.