Eat Fruit, Not Friends

By Amanda Glowa

I’d be lying if I said I didn’t want you to go vegetarian. Compassion for animals was the main motivation for making a change in my own diet, so I’d love if everyone refrained from having animals on their plates. Unfortunately learning of the cruelty behind the animal industry isn’t always enough to convince others to make a personal change so instead, we will focus on the science behind a flesh free diet. The esteemed Albert Einstein once said, "Nothing will benefit human health and increase the chances for survival of life on earth as much as the evolution to a vegetarian diet."  Studies agree that going vegetarian improves your overall health. A vegetarian diet delivers complete nutrition to maintain a healthy weight while providing a significantly lower risk of developing severe diseases and increasing longevity. 

A common misbelief about vegetarian diets is that one will not receive the correct amount of protein. In society today, meat has become synonymous with protein despite many other food sources having the same amount of protein with more fiber and less fat. According to the USDA and the Food and Agriculture Organization of the United Nations, meat is not an essential part of a healthy diet. The Department of Health and Human Services has outlined three "healthy eating patterns" or "balanced diets" - two include meat, with the other being vegetarian. This proves that a well-balanced vegetarian diet can provide all of the essential amino acids, necessary vitamins, fats, and minerals. On top of being a fully nourishing meal plan, vegetarianism is often a factor of healthy weight loss. In the Oxford study of almost forty thousand people, the results concluded that meat eaters had an average Body Mass Index that was 8.3% higher than vegetarians. The Adventist Health Study 2 compiled data from many groups relating rates of obesity and types of diets (vegan, vegetarian, meat-eaters, etc.) The study found the meat-eaters had the highest rate of obesity at 33.3% while only 16.7% of vegetarians were found to be obese. With the rate of obesity being halved by a vegetarian diet, the risk of severe health disorders is also lowered.

Vegetarians are significantly less likely to develop heart disease, diabetes, arthritis, and cancer. As previously mentioned, vegetarian diets contain lower amounts of fat and help to maintain a lower weight. This causes the decreased risk of developing heart disease and diabetes. In a study of seventy-six thousand people, vegetarians are 24% less likely to die of heart disease (the leading cause of death in the U.S.) than animal eaters. Vegetarian diets also reduce the risk of strokes because they often lower blood pressure and prevent hypertension.  A study conducted in 2014 found that diets high in animal protein correlate with a 40% increase in the risk of death by cancer compared to diets based on plant-based protein sources. Lastly, a 2007 study from the National Institute of Environmental Health Sciences found that overuse of antibiotics in animals used for food production causes antibiotic resistant bacteria to develop, which then spreads to humans leaving them susceptible to untreatable infections. The use of antibiotics in animals used for human consumption is a major public health concern. Many people are unaware of the health risks that come directly from the consumption of animal flesh.

Due to the lower rate of disease and the health benefits that come from an animal-free diet, it is unsurprising that the typical vegetarian lives significantly longer than animal eaters. The majority of studies agree that vegetarians live longer, but there is no certain consensus on the exact number of years longevity is increased by. The American Journal of Clinical Nutrition’s study found that a vegetarian diet increases life expectancy by 3.6 years. A second study published in the Archives of Internal medicine found that vegetarians showed life expectancies increase an average of 7.28 years for men and 4.42 years for women. Whatever the exact number may be, studies widely support that a vegetarian lifestyle decreases your risk of death and increases the average life expectancy. 

If you’re concerned about environmental issues, animal welfare, ethical concerns, or personal wellness, a vegetarian lifestyle may be a great choice for you. Going vegetarian improves overall health conditions, reduces the risk of severe diseases, and overall increases life expectancy. While enjoying such benefits, you can also revel in the fact that you are lessening the pain of other sentient beings and helping the environment. Going vegetarian is not always the right choice for everyone, but even lessening meat consumption can provide great benefits to oneself and non-human animals. If you do decide to make a change for the better, I highly recommend reaching out to other vegetarians and utilizing many of the great resources found online.

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References
"Vegetarian Quotes." BVS: Vegetarian Quotes. N.p., n.d. Web. 09 Apr. 2017.
EA Spencer, et al., "Diet and Body Mass Index in 38,000 EPIC-Oxford Meat-Eaters, Fish-Eaters, Vegetarians, and Vegans," International Journal of Obesity, 2003
Morgan E. Levine, PhD, and Jorge A. Suarez, et al., "Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population," Cell Metabolism, Mar. 2014
Paul N. Appleby, Gwyneth K. Davey, and Timothy J. Key, "Hypertension and Blood Pressure Among Meat Eaters, Fish Eaters, Vegetarians and Vegans in EPIC-Oxford" (144 KB) , Public Health Nutrition, 2002
Pramil N. Singh, Joan Sabaté, and Gary E Fraser, "Does Low Meat Consumption Increase Life Expectancy in Humans?," American Journal of Clinical Nutrition, 2003
Gary E. Fraser and David J. Shavlik, "Ten Years of Life: Is it a Matter of Choice?," Archives of Internal Medicine, July 9, 2001
United States Department of Agriculture (USDA), "Nutrition and Your Health: Dietary Guidelines for Americans" (234 KB) , www.cnpp.usda.gov, 1995
US Department of Agriculture and US Department of Health and Human Services, "Dietary Guidelines for Americans 2015-2020," health.gov, 2015
Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns
Rizzo, Nico S. et al.
Journal of the Academy of Nutrition and Dietetics , Volume 113 , Issue 12 , 1610 - 1619
"Leading Causes of Death." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 17 Mar. 2017. Web. 09 Apr. 2017.
Paul N. Appleby, Gwyneth K. Davey, and Timothy J. Key, "Hypertension and Blood Pressure Among Meat Eaters, Fish Eaters, Vegetarians and Vegans in EPIC-Oxford" (144 KB) , Public Health Nutrition, 2002 
Pramil N. Singh, Joan Sabaté, and Gary E Fraser, "Does Low Meat Consumption Increase Life Expectancy in Humans?," American Journal of Clinical Nutrition, 2003

​AUTHOR BIO​
​Amanda Glowa is completing her sophomore year of college at Mankato State University majoring in Pre-Vet studies. She often spends time with her beloved pug Finn and can be found at the local dog park. She is employed as a pet care attendent at a dog kennel. She frequently job shadows at veterinary offices. Amanda’s main passion in life is the care and wellness of small animals.

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