"The process of gradual blocking of the coronary arteries
begins not in adulthood but in childhood... and the main cause
of this arteriosclerosis ('hardening of the arteries') is the
steadily increasing amount of fat in the American diet, particularly
"saturated" animal fats such as those found in meat, chicken,
milk, and cheeses. If there was another disease that caused half
a million deaths a year, you can be sure that the public would
be acutely aware of the danger, and that the cure or prevention
would be practiced universally." -- Benjamin Spock, M.D. 1903-1998
OK, so a vegetarian diet is environmentally sustainable and compassionate,
but is it truly safe and healthy? You can bet your life on it!
In its position paper on vegetarian diets, the American Dietetic
Association (ADA) writes that “appropriately planned vegetarian
diets are healthful, are nutritionally adequate, and provide health
benefits in the prevention and treatment of certain diseases.” (12)
The Surgeon General reported that approximately 68% of all deaths
in the U.S. are caused by diet-related diseases. (13) And scientific
data suggests a positive relationship between a vegetarian diet
and a reduced risk of several diseases and conditions, such as diabetes,
hypertension, coronary artery disease, and some types of cancer.
(14)
Compared to meat-centered diets, well-planned plant-based diets
tend to …
• contain less overall fat, especially saturated fat
• be lower in cholesterol, or even cholesterol-free if no animal
products are consumed
• include an abundance of vitamins and minerals, including antioxidants
(such as vitamins C and E, carotenoids—or plant vitamin A—and selenium),
which can help prevent or fight cancer by attacking “free radicals”
• contain phytochemicals—or plant chemicals—which are believed to
help prevent and fight disease
• include more dietary fiber, which is protective against many diseases,
including coronary artery disease, cancer and diabetes • include
plant proteins, which have many advantages over animal proteins
(For example, plant protein is loaded with fiber and a wonderful
array of nutrients, including phytochemicals. Plus, it is cholesterol-free
and generally lower in fat, especially saturated fat, than animal
protein. Furthermore, unlike its animal counterpart, plant protein
can lower blood cholesterol levels.)
