Going Vegetarian a Little at a Time
A landmark study, the Adventist Health Study-2, was started
in 2002 and is still gathering data from 96,000 Adventist participants. They
range from vegans (no animal protein at all) to those who do include meat in
their diet and every vegetarian range in between. Because of the religious encouragement
to live healthy, many do not smoke or drink alcohol. Here are some of the preliminary results:
Adventist Health Study 2 results for BMI and Heart Disease
Adventist Health Study 2 results for Type 2 Diabetes risk:
Adventist Health Study 2 results for Inflammation and Cancer
In this study the vegans and lacto-ovo vegetarians watch less television, sleep more, and at more foods with
a lower glycemic index such as nuts, and dried beans and peas. All of these
factors probably have some role in being well and reducing disease risk.
maybe this New Year’s resolution is to have one or two vegetarian meals?
Here is how....
- Marinara sauce over whole-grain pasta rather than ground beef spaghetti sauce.
- Baked potato stuffed with broccoli and 2% shredded cheese (lacto-ovo vegetarian) as the featured entrée, with no meat served.
Hearty barley-vegetable soup with the beef omitted.
- Spinach omelet (ovo-vegetarian) with no bacon or sausage on the side.
- Three-bean chili with ground beef or poultry omitted.
- Tofu stir fry with pea pods and carrots - no meat added.