Cancer is one of the most feared diseases but it is potentially preventable. At least 35 percent of cancers are due to dietary factors. Colon cancer is the third most common cancer among men and women. And while many risk factors boost the chance of developing this disease, high intake of red meat may be a major contributor. A vegetarian diet can help prevent cancer. Studies have shown that vegetarians are nearly 50 percent less likely to die from cancer than meat-eaters. (Researchers have defined high intake of meat, including beef, veal, pork, sausages and bologna, as three or more ounces a day for men and two or more ounces a day for women.) Researchers asked nearly 150,000 adults between the ages of 50 and 74 to provide information regarding personal meat consumption in 1982, and again in 1992 or 1993. Findings showed that the median intake of red meat was just over 2 ounces a day for men and 1.4 ounces a day for women. Also, the heaviest consumers among men ate 10 times as much red meat than those who ate the least, while the heaviest consumers among women ate 17 times as much.

Those who ate the equivalent of a hamburger a day were about 30 percent to 40 percent more likely to develop colon cancer than those who ate less than half that amount

The risk of colon cancer increased by 50 percent with long-term consumption of high amounts of processed meats such as hot dogs

Though it was not investigated why large amounts of red and processed meats seemed to increase colon cancer risk, two possible theories suggest:

* Cooking meat at high temperatures can lead to the creation of mutagens, which can damage DNA

* High iron content in red meat produces free radicals, which can also damage DNA

From Meat to Vegetarian Diets

Reducing the intake of meat and choosing a plant-based or vegetarian diet is one good way to reduce the risk of disease and promote health. A well-balanced vegetarian diet tends to be low in fat, especially saturated fat, and cholesterol. It is also rich in health-protecting nutrients, antioxidants and fiber.

There are several ways of eating vegetarian. Semi-vegetarians exclude some but not all foods of animal origin, or they may eat meat, poultry or fish occasionally. Lacto-ovovegetarians include milk or milk products and eggs in their diets, but omit meat, fish and poultry. Vegans are strict vegetarians and do not eat any animal products. Scientific research shows that the less animal products in the diet the greater the health benefits.

Missing Nutrients in Vegetarian Diets

Nutritional concerns of most vegetarian diets are the right combination of various plant foods to meet protein needs, obtaining sufficient amounts of calcium, iron and vitamin B12 which is present only in animal-based foods.

- Iron can be readily obtained from dark-green leafy vegetables, broccoli, cooked dried peas and beans, whole grains, tofu, soymilk, nuts, seeds, and many other plant foods.
- Calcium is abundant in dark-green leafy vegetables, broccoli, cooked dried beans, soy products, and fortified soymilk, rice milk and orange juice.
- Vitamin B-12 deficiency is rare but a concern for strict vegetarians or vegans. The need for vitamin B-12 is very small and humans store large amounts, but because it is not readily available in plant foods, it is recommended that vegans augment their diet with B-12. Many vegetarian products are fortified with vitamin B-12. These include some brands of soymilk, cereals and meat substitutes.

Going Meatless Easily

The problem for most people, even for those who like vegetables, is how to eliminate meat from their diets. A good way to start is to look for meat-free versions of foods you already enjoy (such as vegetarian chili or pizza) or to use meat alternatives. Meat alternatives are plant-based foods that either simulate various kinds of meats or are used in place of meat, but do not necessarily taste or look like meat.

Today, going meatless is easier than ever, because there are literally hundreds of different meat alternatives. New and improved products are making their way into the retail food market. Prepared meat alternatives, such as vegetarian hotdogs, hamburgers, chicken patties and nuggets, cold cuts, ground beef, and sausages can be found in regular grocery stores and health-food stores. Most of these products contain textured vegetable protein (TVP), which is made from gluten (wheat flour protein) and soy products. They are typically low in fat, especially saturated fat, and calories and are cholesterol-free.

While prepared meat alternatives are one way to replace meat in the diet, other foods can also be used. Beans, tofu, tempeh and seitan (wheat gluten) can be used to give dishes a hearty flavor and interesting texture. Beans are very nutritious. Not only are they low in fat and high in protein and fiber, but they are also an excellent source of complex carbohydrates and trace minerals. There are many types of beans and they can be used in a variety of dishes.

Tofu is a soft bean curd that resembles cheese and is made from the milk of soybeans. It is ready to eat out of the package, but can be grilled, fried, baked, boiled, steamed, scrambled, barbecued, marinated or crumbled. It can be blenderized and used as a base in sauces, soups and dressings. It has a mild taste and picks up the flavor of whatever you mix or cook it with. It makes a good replacement for meat, chicken, eggs, milk or cheese. Tempeh is a fermented soy product. It has a dense chewy texture and a meaty flavor. It can be used to replace meat or chicken in any recipe. Foods containing soy protein, such as tofu and tempeh, have been shown to help reduce the risk of heart disease, some types of cancer and osteoporosis. Soy foods also contain complete proteins.

Seitan or wheat meat is made from wheat gluten. It has the protein content, texture, appearance and taste of meat. It can be used in your favorite recipes to replace any type of meat or poultry with little to no adjustment. Seitan is virtually fat-free and cholesterol-free.

Going meatless is a lifestyle change, but the health benefits far outweigh any inconvenience. The three leading causes of death (heart disease, cancer and stroke) have been linked to diet. The typical Western diet is too high in animal protein, saturated fat and cholesterol. A change to a more plant-based diet can help reduce the risks of these life-threatening diseases.

Source: American Medical Association