ShouId I go vegetarian?
Can vegetarians be less healthy than meat-eaters? Recent research has blurred the issue – Dr Trisha McNair investigates
Eating a vegetarian diet means lower blood pressure, lower bad cholesterol and a healthier heart – at least that’s what we’d expect to happen if we cut out meat. But a recent study of more than 200,000 people actually found that those with a diet that, as a general principle, was mainly plantbased were just as likely to develop heart disease as those whose diet had limited fruit and veg and a lot of meat. So does that mean that eating vegetables might not be as good for us as we once thought? Not so fast! In fact, just like any other diet, it’s the specifics that matter. There are plenty of unhealthy ways to fill your plate with plant-based foods, just as there are plenty of unhealthy ways to eat meat.
What matters, vegetarian or not, is the balance of particular foods you choose to eat and how you cook them. The simplest example is sugar. We know that boiled sweets (made from processed sugar) are not a healthy choice, though the occasional one is probably OK. But you can enjoy big bowlfuls of strawberries or blueberries (full of natural sugar) without any worries. Similarly, lean chicken is a great source of the protein we need to build muscle and keep our immune system strong, but barbecued processed meat carries health risks. When the details of the study were examined more closely, those who chose healthy plant-based foods such as wholegrains, beans, pulses, fruit and veg and healthy fats were less likely to get heart disease than other vegetarians basing their diets on refined or processed grains, high-fat and sugary foods. In fact, an unhealthy plant-based diet increased the risk of heart disease by nearly one third compared to healthy vegetarian eating, according to the research. Overall, there are lots of health benefits to be had from eating masses of healthy plant-based foods – from vitamins and minerals to the plant fibres that help to regulate your appetite. And this is just as relevant even if you eat meat – stick to the healthier versions of both plants and meat in your food. Don’t forget that many other factors add to the risk of heart disease, especially lack of exercise and smoking – these may influence your risk more than the occasional chocolate bar or barbecued burger.
‘An unhealthy plantbased diet increased the risk of heart disease by nearly one third’