Jack Challem
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 To reduce weight and reverse prediabetes, vegetarians must follow one of two dietary plans. First, they must significantly reduce their consumption of grains and sweets and eat more vegetables. Second, they may also have to increase their consumption of dairy products, eggs, fish, or chicken.
Vegetarians generally don't like to hear this advice, in part because they are often addicted to grain products, as are many nonvegetarians. But when vegetarians are overweight or prediabetic, they must consider the possibility that their eating habits may be making them sicker, not healthier. |
Dr. Steven R. Gundry
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 However, during my fifteen-year stint as a professor at a medical school that espouses vegetarianism, I encountered very few long-term vegetarians and vegans who were in thriving good health. This is largely because the eating habits of most vegetarians in this country make them pasta and grain dependent. They might be more appropriately called "grain-etarians." The vegetarians of southern India, where I perform heart operations as a part of missionary work, develop diabetes and heart disease in their twenties. Repeat, they're vegetarians! |
Tori Hudson, N.D.
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 A vegetarian diet is associated with a lower risk of osteoporosis,39 even though vegetarians do not have greater bone mass in their 20s, 30s, and 40s. Several studies have shown that vegetarians do have significantly higher bone mass later in life, which would indicate that vegetarians lose bone more slowly than nonvegetarians.40' 41 Many high-protein animal foods also contain high amounts of phosphorus, which mobilizes calcium from the bones in order to maintain homeostasis in the bloodstream.
High-phosphorus beverages are also implicated in osteoporosis. |
Jack Challem
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| Instead of eating a lot of vegetables, some vegetarians simply avoid animal products and overindulge in breads, pastas, sweets, and sugary drinks.
When vegetarians become overweight and prediabetic, it's usually a sign that their eating habits are a mismatch to their genetics or that they've adopted unhealthy eating habits. To reduce weight and reverse prediabetes, vegetarians must follow one of two dietary plans. First, they must significantly reduce their consumption of grains and sweets and eat more vegetables. |
Elaine Magee
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 The reviewers also reported that vegetarians experienced increased insulin sensitivity, meaning their cells absorbed nutrients more easily.
Part-time vegetarians reap health benefits. There's not a great deal of research on part-time vegetarians, but in my opinion, eating vegetarian more often and being carnivorous less often offers a number of distinct benefits. In one Swedish study, healthy semivegetarian or lacto-vegetarian women had a lower risk of overweight and obesity than did omnivorous women. There's one of the most prized benefits right there! |
Dr. Steven R. Gundry
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| This is largely because the eating habits of most vegetarians in this country make them pasta and grain dependent. They might be more appropriately called "grain-etarians." The vegetarians of southern India, where I perform heart operations as a part of missionary work, develop diabetes and heart disease in their twenties. Repeat, they're vegetarians! Yes, they don't eat meat, but they do eat refined, ground-up legume and grain products and have little access to fresh vegetables. I believe that the key here is really semantics. |
Tori Hudson, N.D.
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| Several studies have shown that vegetarians do have significantly higher bone mass later in life, which would indicate that vegetarians lose bone more slowly than nonvegetarians.40' 41 Many high-protein animal foods also contain high amounts of phosphorus, which mobilizes calcium from the bones in order to maintain homeostasis in the bloodstream.
High-phosphorus beverages are also implicated in osteoporosis. A study in children demonstrated a severe impact of soft drinks on calcium levels. |
Gabriel Cousens
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 The American Dietetic Association (ADA), the world's largest organization of professional dieticians, published the following statements in June 2003 on a vegetarian diet and lifestyle:9
Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer. |
Tori Hudson, N.D.
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| Several studies have shown that vegetarians do have significantly higher bone mass later in life, which would indicate that vegetarians lose bone more slowly than nonvegetarians.40' 41 Many high-protein animal foods also contain high amounts of phosphorus, which mobilizes calcium from the bones in order to maintain homeostasis in the bloodstream.
High-phosphorus beverages are also implicated in osteoporosis. A study in children demonstrated a severe impact of soft drinks on calcium levels. |
Michael Pollan
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 We also know that vegetarians are less susceptible to most of the Western diseases, and as a consequence live longer than the rest of us. (Though near vegetarians—so-called flexitarians—are just as healthy as vegetarians.) Exactly why this should be so is not quite as clear as the fact that it is. |
Dr. Steve Blake
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 Certain vegetarians may need increased dietary zinc because of lower absorption. Most vegetarians have adequate zinc to meet needs. vegetarians or others whose major food staples are grains and legumes may consume enough phytates to reduce absorption by one-third. The consumption of dairy products also reduces zinc bioavailability because of the zinc-binding action of casein and calcium.
Zinc Supplements
Zinc supplements are available in a number of forms. Zinc gluconate is readily absorbable. Zinc picolinate is also absorbable, but absorption may be offset by increased elimination. |
Hyla Cass, M.D.
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 For vegetarians, soy hot dogs and burgers, 5 ounces of tofu, or a serving of soy-based protein powder can give you the amount of protein needed per meal. vegetarians need to be conscientious about combining grains, beans, rice, nuts, and seeds to keep their protein intake balanced. For detailed information about the protein content of commonly eaten foods, refer to the Harvard School of Public Health's website at www.hsph.harvard.edu/nutritionsource/pro-tein.html, or purchase Annette B. Natow and Jo-Ann Heslin's book The Protein Counter (Pocket Books, 2003). |
| Three small containers (16 ounces total) of unsweetened yogurt or a cup of cottage cheese provide all you need per meal. For vegetarians, soy hot dogs and burgers, 5 ounces of tofu, or a serving of soy-based protein powder can give you the amount of protein needed per meal. vegetarians need to be conscientious about combining grains, beans, rice, nuts, and seeds to keep their protein intake balanced. For detailed information about the protein content of commonly eaten foods, refer to the Harvard School of Public Health's website at www.hsph.harvard.edu/nutritionsource/pro-tein. |
Elaine Magee
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| Perhaps the Chinese were the original vegetarians and part-time vegetarians—the traditional Chinese diet is primarily vegetarian, featuring lots of vegetables, rice, and soybeans.
It's a no-brainer that the typical Asian diet is markedly different from the standard American one, but you may still be wondering how much is really known about its health benefits. For that information, we turn to the Cornell-China-Oxfprd Project on Nutrition, Health, and Environment, a long-term study comparing the diets of rural China with average American ones. Since the early 1980s, T. |
Michael Pollan
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| Though near vegetarians—so-called flexitarians—are just as healthy as vegetarians.) Exactly why this should be so is not quite as clear as the fact that it is. The antioxidants in plants almost certainly are protective, but so may be the omega-3s (also essential nutrients that we can't produce ourselves) and the fiber and still other plant components and synergies as yet unrecognized; as the whole-grain study suggests, plant foods are apt to be more than the sum of their nutrient parts. |
Bill Sardi
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 Interestingly, it was found that a major measure of oxidation was not reduced among vegetarians compared to non-vegetarians. [European J Epidemiology 11: 207-11, 1995] Even dedicated herbivores may not get enough antioxidants.
Most multivitamins do not provide a significant amount of polyphenols either. Even multivitamins containing mega doses of vitamins C and E, just don't have enough antioxidant punch. In comparative studies, vitamin E did not affect markers of DNA damage in liver cells, but green tea, which contains polyphenols, did. |
Jack Challem
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| Protein for Vegetarians
People often ask us about adapting our recommendations for vegetarians. Eggs, fish, hard cheeses, and yogurt can substitute for meat and fowl. If you do not eat fish, dairy products, or eggs, it becomes much more difficult to follow our eating plan. While legumes are considered a good source of protein, they also contain fairly large amounts of carbs.
If you are a vegetarian who is prediabetic or overweight, you must consider whether your current eating habits have contributed to your health problems. If that's the case,a vegetarian diet may not be suited to you. |
Hyla Cass
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| Three small containers (16 ounces total) of unsweetened yogurt or a cup of cottage cheese provide all you need per meal. For vegetarians, soy hot dogs and burgers, 5 ounces of tofu, or a serving of soy-based protein powder can give you the amount of protein needed per meal. vegetarians need to be conscientious about combining grains, beans, rice, nuts, and seeds to keep their protein intake balanced. For detailed information about the protein content of commonly eaten foods, refer to the Harvard School of Public Healths website at www.hsph.harvard.edu/nutritionsource/pro-tein. |
Dr. Steven R. Gundry
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| They might be more appropriately called "grain-etarians." The vegetarians of southern India, where I perform heart operations as a part of missionary work, develop diabetes and heart disease in their twenties. Repeat, they're vegetarians! Yes, they don't eat meat, but they do eat refined, ground-up legume and grain products and have little access to fresh vegetables. I believe that the key here is really semantics. Rather than thinking in terms of vegetarian or vegan, let me introduce the term vegephile: "one who likes to eat vegetables. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 It's commonly thought that vegetarians and vegans (vegetarians who eat no eggs or dairy products) will have difficulty meeting their protein requirements. However, most foods contain a variety of amino acids, and as long as the diet is varied, obtaining all the amino acids the body needs for manufacturing proteins isn't an issue. In fact, it isn't necessary to combine various foods, such as rice and beans,
A Guide to Taking Supplements
In addition to knowing what supplements to take, it is also important to know how to take them. Jeffrey Bland, Ph.D. |
Dr. Steve Blake
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| Most vegetarians have adequate zinc to meet needs. vegetarians or others whose major food staples are grains and legumes may consume enough phytates to reduce absorption by one-third. The consumption of dairy products also reduces zinc bioavailability because of the zinc-binding action of casein and calcium.
Zinc Supplements
Zinc supplements are available in a number of forms. Zinc gluconate is readily absorbable. Zinc picolinate is also absorbable, but absorption may be offset by increased elimination. Zinc sulfate and zinc acetate are also available as supplements. |
Bill Sardi
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| Journal National Cancer Institute 82: 129-34, 1990]
In one study, lifelong vegetarians only showed a slight reduction in risk for breast cancer relative to lifelong meat-eaters. [International Journal Cancer 99: 238-44, 2002] It is true that vegetarian women excrete two to three times more estrogen in their feces than meat eaters and meat-eating women have about 50% higher plasma levels of estrogen compared to vegetarians. |
Jack Challem
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| When vegetarians become overweight and prediabetic, it's usually a sign that their eating habits are a mismatch to their genetics or that they've adopted unhealthy eating habits. To reduce weight and reverse prediabetes, vegetarians must follow one of two dietary plans. First, they must significantly reduce their consumption of grains and sweets and eat more vegetables. Second, they may also have to increase their consumption of dairy products, eggs, fish, or chicken. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Nutrition, Lifestyle and Colorectal Cancer Incidence: A Prospective Investigation of 10,998 vegetarians and Non-vegetarians in the United Kingdom." British Journal of Cancer 90, no. 1 (2004): 118-21.
Saydah, S. H., Catherine M. Loria, Mark S. Eberhardt, and Frederick L. Brancati. "Abnormal Glucose Tolerance and the Risk of Cancer Death in the United States." American Journal of Epidemiology 157, no. 12 (2003): 1092-1100.
Schulze, Matthias B., Simin Liu, Eric B. Rimm, JoAnn E. Manson, Walter C. Willett, and Frank B Hu. |
Stephen T. Sinatra, M.D.
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 Like coenzyme Q10, insufficient sources of L-carnitine can lead to deficient states in people who are pure vegetarians. In my practice of cardiology, I've examined many vegetarians who had low coenzyme Qi0 levels and low carnitine levels as well. Remember, the word carnitine comes from carnis, meaning flesh or meat. The greatest quantities of L-carnitine are found in mutton from older sheep, followed by lamb, beef, other red meat, and pork. Although carnitine is found in many foods, the quantities in plants are exceedingly small (see Table 5.1). |
Jack Challem
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| Sometimes vegetarians eat far too many carbs in the form of bread, pasta, fruit juices, and sweets—and not enough vegetables.
You could consider glucagon the body's energy hormone, in contrast to insulin, which is the fat-storage hormone. Glucagon stimulates the release of stored sugar, called glycogen, and its conversion into glucose. (Most people have about sixty to ninety minutes' worth of liver glycogen, which can be used up in strenuous exercise.)
Glucagon also promotes the breakdown of both fat and protein for energy. |
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