This article is a brief summary of the benefits of a vegetarian diet. For a more in depth study, please refer to the internal link “Recommended Books for Healthful Living.” Here you will find a list of books covering the topics mentioned in this article. If you are interested in attending a vegetarian cooking class check with the “Upcoming Events” link of this site and/or contact Sandy Brown at sbrown@ccountry.net to be placed on the mailing list. If you do not live in the vicinity of the Shady Point Seventh-day Adventist Church and would like to attend a vegetarian cooking class, please contact your local Seventh-day Adventist Church.

WHAT IS A VEGETARIAN DIET?
There are actually different types of vegetarians as defined below:
• Lacto-Ovo: Eat eggs and dairy products but no meat, poultry or fish.
• Vegans: Don’t eat eggs, dairy products or animal flesh or products of any kind.
• Partial vegetarians: May eat meat occasionally or restrict themselves to poultry or fish.

IS A VEGETARIAN DIET NUTRITIOUS?
Vegetarian diets are appropriate for all stages of the life cycle, including infants, children, adolescents, pregnancy, lactation, athletes, and older adults.

According to the American Dietetic Association, “Appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases” (Journal of the ADA, 2003). Adult vegetarians get 50 grams of protein a day as recommended for a 2000-calorie diet. Sources of protein include beans, nuts, seeds, soy products, eggs, and dairy products (Harvard Health Letter, 2004).

Dairy products and eggs are a good source of vitamin B12. Vegan vegetarians must take a daily dose of 500 micrograms of vitamin B12. This should be dissolved in the mouth since a substance in the saliva is necessary for absorption (Lukens, 2007).

Refer to www.gettinglean.com/veganpyramid.jpg for a vegetarian food pyramid.

WHAT ARE THE HEALTH BENEFITS OF A VEGETARIAN DIET?
A scientific paper from the Institute of Nutritional Sciences at the University of Giessen, Germany concluded that “vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease, and dementia as well as diverticular disease, gallstones and rheumatoid arthritis.” (Leitzman, 2005)

Vegetarians live longer than their meat eating counterparts. Studies of Seventh-day Adventists who were vegetarians indicated a 15% lower chance of dying that those who ate meat at least once per week. Many studies have indicated that a vegetarian diet lowers blood pressure, cholesterol and blood lipid levels. All of these factors lower the risk of heart disease. Vegetarians consume more fiber and this helps with blood sugar control in people with diabetes. (Harvard Health Letter, 2004). Fiber also shortens the exposure time in the colon to carcinogens.

Research studies have linked meat eating with an increased incidence of cancer. A Norwegian study of over 14,000 women found the highest meat consumers had nearly double the risk of breast cancer (Nedley, 1999). The consumption of red meat is especially linked to an increased risk of colon cancer (Lewin, 2006).

Dr. Neil Nedley (1999) states: “Animal protein itself does increase cancer risk when compared to vegetable protein. In addition, nutrients found in plant products appear to prevent cancer.” Antioxidants in plants are naturally occurring chemicals that block cancer formation.

Many scientific studies show that eating a wide variety of fruits and vegetables protect against cancers! The following foods are especially protective (Donaldson, 2004):

• Allium vegetables (onions, garlic, leeks and scallions) are protective for stomach, colorectal, and prostate cancer.
• Cruciferous vegetables (broccoli, cauliflower, brussel sprouts, and cabbage) prevent cancer.
• Tomatoes contain lycopene, which is especially protective for prostate cancer.
• Carrots and winter squash are cancer protective.
• The chlorophyll in green vegetables protects against cancer.
• Soy protein products have a cancer fighting role, including colon, rectum, prostate, stomach, lung, and breast cancers (Nedley, 1999).
• Flaxseed is protective for heart disease and cancer.

Note: The following flaxseed recipe can be sprinkled on cereal or put in smoothies. Grind equal parts of walnuts and flaxseed in a coffee grinder. Example: grind ½ cup of walnuts and ½ cup of flaxseed. This recipe is high in Omega 3 fats, which help reduce heart disease risk.

WHAT DOES THE BIBLE HAVE TO SAY ABOUT A VEGETARIAN DIET?
“And God said, ‘See I have given you every herb that yields seed which is on the face of all the earth and every tree whose fruit yields see; to you it shall be for food.’ ” Genesis 1:29

Our Creator’s original diet for humans consisted of fruit, whole grains, nuts, seeds and vegetables. Not until after the flood, when the vegetation on the earth had been destroyed, did humans receive permission to eat flesh. Even so, the Lord distinguished between “unclean” and “clean” flesh food.

“The swine is unclean for you . . . You shall not eat their flesh or touch their carcasses.” Deuteronomy 14:8

See Deuteronomy 14:1-21

Daniel and his Hebrew friends requested a vegetarian diet when taken captive in the Babylonian court. They were physically and mentally superior to their counterparts who partook of the rich delicacies of King Nebuchadnezzar’s table.

“Please test your servants for ten days, and let them give us vegetables to eat and water to drink. Then let our appearance be examined before you, and the appearance of the young men who eat the portion of the king’s delicacies; and as you see fit, so deal with your servants. So he consented with them in this matter and tested them ten days. And at the end of ten days their features appeared better and fatter in flesh than all the young men who ate the portion of the king’s delicacies....And in all manner of wisdom and understanding about which the king examined them, he found them ten times better than all the magicians and astrologers who were in all his realm.” Daniel 1:12-15, 20

THE SEVENTH-DAY ADVENTIST LIFESTYLE
The Seventh-day Adventist lifestyle advocates the following healthful practices:
• Plant-based diet
• Regular exercise
• Abstinence from alcohol, caffeine, and smoking
• Maintaining a healthy weight
• Trusting in God

Overall, Seventh-day Adventists have less heart disease and cancer. Seventh-day Adventists who adopt a healthful lifestyle live longer, healthier lives and an extra 10 to 12 years.

Over 100 years ago a prolific, inspired Seventh-day Adventist women, Ellen G. White, wrote the following words in the classic book, The Ministry of Healing.

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods prepared in as simple and natural a manner as possible are the most healthful and nourishing. They impart a vigor of intellect that are not afforded by a more complex and stimulating diet.” Ellen G. White, The Ministry of Healing

May God bless you as you seek to lead a more healthful lifestyle according to His will!

Submitted by Josephine Jacavone Kelley RN, MS, CCRN, CNS

REFERENCES
ADA (2003) Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets. Journal of the American Dietetic Association.

Donaldson, M. (2004) Nutrition and Cancer: A Review of the Literature for an Anti-Cancer Diet. Nutrition Journal.

Harvard Health Letter (2004) Vegetarianism: Addition by Subtraction.

Leitzman, C. (2005) Vegetarian Diets: What are the Advantages? Forum Nutrition.

Lewin, MH et al. (2006) Red Meat Enhances the Colonic Formation of the DNA Adduct 06- carboxymethyl guanine: Implications for Colorectal Cancer Risk. Cancer Research.

Lukens, R. (2007) Vitamin B 12 – Do I Need It? Newstart Lifestyle: Weimar Institute of Health and Education.

Nedley, N. (1999) Proof Positive: How to Reliably Combat Disease and Achieve Optimal Health through Nutrition and Lifestyle.

White, E.G. (1905) The Ministry of Healing.