Vegetarians are less healthy (in terms of cancer, allergies, and mental health disorders), have a lower quality of life, and also require more medical treatment

This study was published in PLoS One 2014 Feb 7;9(2):e88278

Studytitle and authors:
Nutrition and health - the association between eating behavior and various health parameters: a matched sample study.

Burkert NT, Muckenhuber J, Großschädl F, Rásky E, Freidl W.
Institute of Social Medicine and Epidemiology, Medical University Graz, Graz, Austria.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/24516625

The aim of the study was to analyse the health effects of different dietary habits. The study included 1,320 subjects who were put into four dietary groups (330 for each form of diet) that reflected the animal fat intake for each dietary habit (i) vegetarian diet, (ii) carnivorous diet rich in fruits and vegetables, (iii) carnivorous diet less rich in meat, (iv) carnivorous diet rich in meat).

The study found:
(a) The vegetarian group had a lower BMI and less frequent alcohol consumption than the carnivorous groups.
(b) Overall, vegetarians were in a poorer state of health compared to the carnivorous groups.
(c) Concerning self-reported health, vegetarians significantly reported poorer health compared to the carnivorous groups.
(d) Vegetarians had higher levels of impairment from disorders compared to the carnivorous groups.
(e) Vegetarians had higher levels of chronic diseases compared to the carnivorous groups.
(f)  Significantly more vegetarians suffered from allergies, cancer, and mental health ailments (anxiety, or depression) than the carnivorous groups.
(g) Vegetarians had a lower quality of life compared to the carnivorous groups. (Concerning physical health, environment, social relationships etc).

Burkert concluded: "Our study has shown that Austrian adults who consume a vegetarian diet are less healthy (in terms of cancer, allergies, and mental health disorders), have a lower quality of life, and also require more medical treatment".

Eating meat lowers the incidence of colon cancer by 39%

This post includes a summary of a study published in the American Journal of Clinical Nutrition May 2009 vol. 89 no. 5 1620S-1626S and a recipe for savory goat stew.

Study title and authors:
Cancer incidence in vegetarians: results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford)1,2,3

Books:

Timothy J Key, Paul N Appleby, Elizabeth A Spencer, Ruth C Travis, Andrew W Roddam, and Naomi E Allen

1From the Cancer Epidemiology Unit, Nuffield Department of Clinical Medicine, University of Oxford, Oxford, United Kingdom.
2 Presented at the symposium, “Fifth International Congress on Vegetarian Nutrition,” held in Loma Linda, CA, March 4–6, 2008.
3 Supported by Cancer Research UK, Medical Research Council.

This study can be accessed at: http://www.ajcn.org/content/89/5/1620S.full

In this study of 63,550 people the incidence of colon cancer was compared between vegetarians and meat eaters.

The study revealed that vegetarians had a 39% higher incidence of colon cancer compared to meat eaters.

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Recipe of the day

Savory Goat Stew

Ingredients:

■4 1/2 pounds goat stew meat

Food Mall: Goat

■1 teaspoon salt

■1/2 teaspoon black pepper
■2 teaspoons coriander
■1 teaspoon cinnamon
■1 onion, sliced
■3 carrots, sliced
■3 garlic cloves, chopped
■1 cup dry white wine
■2 cups chicken or beef stock
■2 bay leaves

Instructions:
Preheat oven to 350 degrees Fahrenheit.

Season meat with salt, pepper, coriander and cinnamon. In a large Dutch oven or deep oven proof pot, warm several tablespoons of oil or butter. Sear meat in batches, browning all sides of the meat. Set the meat aside.

Add a little more oil to the pot, then the onion, carrot and garlic. Saute several minutes then add wine, stock and bay leaves. Scrape up any browned bits on the bottom of the pot. Bring to a simmer and add meat back to the pot.

Transfer the pot to the oven. Cook covered for 1 hour then tilt the lid slightly so it’s not completely tight and cook at least 1 1/2 hours more until meat is tender.

If there is excess oil on top of the broth, it can be skimmed off if desired. Remove the meat from the pot and cut it off the bones, then return it to the pot.

Serve with a garnish of fresh mint or parsley and a side of cooked vegetables that will soak up the liquid, such as mashed cauliflower or parsnips.

Vegetarian diet leads to vitamin B12 deficiency and risk of disease

This post includes a summary of a study published in the American Journal of Clinical Nutrition Vol. 74, No. 2, 233-241, August 2001 and a recipe for creamy macadamia shrimp.

Study title and authors:
Hyperhomocysteinemia and elevated methylmalonic acid indicate a high prevalence of cobalamin deficiency in Asian Indians1,2,3

Books:

Helga Refsum1, Chittaranjan S Yajnik1, Milind Gadkari1, Jörn Schneede1, Stein E Vollset1, Lars Örning1, Anne B Guttormsen1, Anjali Joglekar1, Mehmood G Sayyad1, Arve Ulvik1 and Per M Ueland1

1 From the Department of Pharmacology and the Locus for Homocysteine and Related Vitamins, University of Bergen, Norway; Axis-Shield ASA, Oslo; and the Diabetes Unit, King Edward Memorial Hospital and Research Centre, Pune, India.
2 Supported by the EU Commission Demonstration Project (contract no. BMH4-98-3549) and The Advanced Research Programme and the Programme for Advanced Technical Equipment of the Norwegian Research Council.
3 Address reprint requests to H Refsum, Department of Pharmacology, University of Bergen, Armauer Hansens Hus, 5021 Bergen, Norway. E-mail: helga.refsum@farm.uib.no.

This study can be accessed at: http://www.ajcn.org/cgi/content/full/74/2/233

In India, most people adhere to a vegetarian diet, which may lead to cobalamin (vitamin B12) deficiency.

Low cobalamin (vitamin B12) concentrations, or both are related to CVD, cancer, cognitive impairment, delayed mental development in infancy and childhood, and birth defects and pregnancy complications. A possible relation between impaired cobalamin status and childhood infections, tuberculosis, HIV infection, and reduced cellular immunity has also been implicated.

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Recipe of the day

Creamy Macadamia Shrimp

2-3 servings

Ingredients:

■1 pound of raw shrimp, peeled and de-veined

Food Mall: Shrimp

■1 shallot, chopped

■1/4 teaspoon kosher salt (or more to taste)
■1/2 cup macadamia nuts
■1 tablespoon unsalted butter
■2 tablespoons coconut milk
■Fresh lime juice to taste

Instructions:
Puree shallot, salt and macadamia nuts in a food processor until fairly smooth.

Melt butter in a pan over high heat and add shrimp. Saute one minute then add shallot-macadamia mixture. Stir the shrimp several times while they continue to sauté for three more minutes. Add coconut milk to the shrimp and cook one minute more.

Remove from heat and squeeze a generous amount of lime juice on top to taste.

Creamy Shrimp



Potatoes increase risk of colon cancer

This post contains a summary of a paper published in Environmental Health and Preventive Medicine Volume 3, Number 3 / October, 1998 146-151 and a recipe for chipotle meatballs with guacamole.

Study title and authors:

Lifestyle and colorectal cancer: A case-control study

Yuan Ping1 , Yoichi Ogushi1 , Yoshikazu Okada1 , Yasuo Haruki1 , Isao Okazaki2 and Tetsuhei Ogawa3

(1) Department of Medical Informatics, School of Medicine, Tokai University, Bohseidai, Isehara, 259-1193 Kanagawa, Japan

(2) Department of Community Health, Division of Community Health and Environmental Medicine, School of Medicine, Tokai University, Isehara

Books:

(3) The Automated Multi-phasic Health Testing and Services Center, Tokai University Hospital, Isehara

This paper can be accessed at: http://www.springerlink.com/content/7061572866w257x7/

This study was conducted to investigate the relationship between lifestyle and risk of colon cancer. 100 patients diagnosed with colon and rectal cancer in Tokai University Hospital were matched with 300  controls.

The study found:

(a) Smoking habits, intakes of meat and egg  were shown not to be related to colon cancer.

(b) Consumption of potato products were a predominant risk factor for colon cancer.

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Recipe of the day

Chipotle Meatballs with Guacamole
 
Meatball Ingredients:

Food Mall: Ground Turkey

◦1 lb. 94% ground turkey (any ground meat will do)

◦1/4 c almond meal
◦4 T bacon fat or butter (not melted)
◦2 eggs
◦3 chipotle peppers in adobo sauce
◦1 t + 2 t oregano
◦1 c chicken stock
◦15 oz. diced tomatoes
◦S & P

Guacamole Ingredients:
◦2 avocados
◦1 lemon, juiced
◦2 t chili garlic sauce
◦S & P

Method:
Preheat the oven to broil.

Place the ground turkey in a large bowl. In the large bowl of your food processor combine the eggs, almond meal, bacon fat or butter, 1 t oregano, 1 chipotle pepper and some S & P. Process until smooth and add to the turkey. Mix with your hands until combined. The mixture will be wet, don’t fret. Form the mixture into balls and place in an oven safe dish. Broil until browned, about 10 minutes.

While the meatballs are browning, add the diced tomatoes, 2 chipotle peppers, chicken stock and 2 t oregano to the same bowl of your food processor and pulse until smooth. Once the meatballs have browned, turn to oven to Bake at 450°F. Add the sauce to your oven safe dish and continue to bake until the sauce has thickened a bit, about 15 more minutes.

Now for the guacamole, place all the ingredients into the smallest bowl of your food processor. Pulse until it’s the consistency you like.



Vegetables increase risk of colon cancer

This post includes a summary of a paper published in the New England Journal of Medicine Volume 340:169-176 January 21, 1999 Number 3 and a recipe for spicy chicken with herb sauce.

Study title and authors:
Dietary Fiber and the Risk of Colorectal Cancer and Adenoma in Women
Charles S. Fuchs, M.D., Edward L. Giovannucci, M.D., Graham A. Colditz, M.D., David J. Hunter, M.B., B.S., Meir J. Stampfer, M.D., Bernard Rosner, Ph.D., Frank E. Speizer, M.D., and Walter C. Willett, M.D

This paper can be accessed at: http://content.nejm.org/cgi/content/full/340/3/169

This study investigated the association between fibre intake and colon cancer. The study included 88,757 women aged between 34 - 59, who were followed for 16 years for a total of 1,408,232 person years.


The study found:
(a) Those who ate the most fibre had a 1% increased risk of colon cancer compared to those who ate the least.
(b) A high consumption of vegetable-derived fibre was actually 'associated with a significant increase (35%) in the risk of colorectal cancer'.



The researchers conclude 'Our data do not support the existence of an important protective effect of dietary fiber against colorectal cancer or adenoma'.

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Recipe of the day

Spicy Chicken with Herb Sauce

Serves 4

Ingredients:

Chicken:

Food Mall: Boneless Chicken Breasts

•4 boneless chicken breasts;

•2 tbsp smoked paprika;
•2 tsp ground cumin;
•2 tsp ground mustard;
•2 tsp ground fennel seeds;
•1 tsp freshly ground black pepper;
•2 tsp sea salt;
•Coconut oil, butter, ghee or tallow to cook;

Herb sauce:
•1 cup extra-virgin olive oil;
•2 cups fresh mint leaves;
•1 cup fresh flat-leaf parsley leaves;
•6 garlic cloves, roughly chopped;
•2 tbsp homemade or Dijon mustard;
•1 green chili, seeded and chopped, optional;
•Sea salt and freshly ground black pepper to taste;

Preparation
1.To prepare the sauce, place the mint, parsley, garlic and chili, if using, in the bowl of a food processor and process to chop roughly.

2.Add the mustard, season to taste with salt and pepper and process again to combine.

3.Now slowly drizzle the olive oil in while the food processor in in function to create an emulsion.

4.For the spice rub, combine the paprika, cumin, mustard powder, fennel, salt and pepper in a bowl.

5.Rub the chicken breasts all over with your chosen cooking fat and also rub them with the spice mixture.

6.Heat a frying pan over a medium heat and fry the chicken breasts in some additional cooking fat for about 5 minutes per side, until well cooked.

7.Serve the spicy chicken topped with the fresh herb sauce.

Spicy Chicken



Vegetarians have slightly higher death rates compared to non-vegetarians

This post includes a summary of a paper published in the American Journal of Clinical Nutrition March 18, 2009 and a recipe for green chicken.

Study title and authors:
Mortality in British vegetarians: results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford)1,2,3,4

Timothy J Key, Paul N Appleby, Elizabeth A Spencer, Ruth C Travis, Andrew W Roddam and Naomi E Allen

Books:

1 From the Cancer Epidemiology Unit, Nuffield Department of Clinical Medicine, University of Oxford, Oxford, United Kingdom.

2 Presented at the symposium, "Fifth International Congress on Vegetarian Nutrition," held in Loma Linda, CA, March 4–6, 2008.
3 Supported by the Cancer Research UK, Medical Research Council.
4 Reprints not available. Address correspondence to TJ Key, Cancer Epidemiology Unit, University of Oxford, Richard Doll Building, Roosevelt Drive, Oxford OX3 7LF, United Kingdom. E-mail: tim.key@ceu.ox.ac.uk .

This paper can be accessed at: http://www.ajcn.org/cgi/content/abstract/ajcn.2009.26736Lv1
 
In this study of 64,234 people the total death rates were slightly more for vegetarians compared with non-vegetarians.

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Recipe of the day

Green Chicken

Ingredients:

boneless skinless chicken breast

Food Mall: Chicken Breast

olive oil

salt-free herbal seasoning blend
pinch of sea salt

Instructions:
Heat the broiler, line a baking sheet with foil, and position a rack over the pan.

Remove the tenders from the breasts and thinly slice them. Slice breasts into 2-3 slices.

Put some olive oil in a small bowl. Add a pinch of salt and enough dried herbs to make a thick paste. Drag the breast slices and tenders through the herb paste and coat both sides.

Place the chicken on the rack and broil for 8 minutes on one side until it cooks through and the side facing up gets a crust. Remove from oven, let cool, slice, and store.