About two to three million adult Americans have chosen to go totally vegetarian and eliminate all animal products from their diet. If one eats only plant foods, are there really any additional health benefits? What about risks? The research studies point to a better quality of health for the total vegetarian, or vegan.
Although research studies on vegans are few in number, there are some things that have been clearly shown. It is observed that vegans are significantly thinner, their blood pressure levels are lower, and they have lower blood cholesterol and LDL cholesterol levels than other vegetarians and much lower levels than those who eat meat (omnivores). These factors all translate into a lower risk of cardiovascular disease. The lower body weight would also be associated with a lower risk of cancer and diabetes.
These health advantages can be partly explained by the fact that vegan diets are richer in dietary fiber, higher in potassium and magnesium, folic acid, the antioxidant vitamins C and E, and the health-promoting phytochemicals. Fruits and vegetables, whole grains, legumes, and nuts have all shown protective characteristics against the major chronic diseases.
Those who consume high levels of these plant foods show lower levels of heart disease, stroke, diabetes, osteoporosis, and some cancers, compared with those who consume low levels of the plant foods. In addition, the use of spices such as turmeric, ginger, garlic, and onions to flavor food protects the consumer against cancer, stroke and heart disease.
Eliminating meat from the diet may not lower your saturated fat and cholesterol intake if a considerable use is made of milk, eggs and cheese. However, if one uses non-fat dairy products and egg whites (without the yolk), then the saturated fat and cholesterol intake will be considerably reduced. The dairy products can carry a slight risk of Listeriosis and Salmonella poisoning as well as allergies from milk protein and antibiotic residues in the milk. On the other hand, eggs carry a risk of salmonellosis and must be thoroughly cooked before consumption. The elderly, pregnant women and children are particularly vulnerable to improperly cooked eggs due to their partially compromised immune system.