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Although there are undoubtedly many benefits to following a vegetarian diet, including staving off obesity, preventing heart disease and lowering your risk of certain types of cancers, a recent study found that people who follow vegetarian diets have slightly weaker bones when compared to those who consume meat.

The study, which was conducted in a joint effort between Australian and Vietnamese researchers, took a closer look at over 2,700 people. In the end, the researchers found that vegetarians had a bone density that was 5% less than that of those who eat meat. For vegans, the news was even worse, as their bone density was 6% weaker than those who eat meat. When it comes to ovolactovegarians, which are those who do not eat seafood or meat but who do include dairy and eggs in their diets, the bone density was almost the same as those who eat meat.

“The results suggest that vegetarian diets, particularly vegan diets, are associated with lower bone mineral density,” said lead researcher, Tuan Nguyen, in the report that he wrote for the American Journal of Clinical Nutrition. “But the magnitude of the association is clinically insignificant.”

Although the study determined that vegetarians and vegans have a lower bone density than meat eaters, the study did not look at whether or not the lower bone density puts vegans and vegetarians at a greater risk of experiencing bone fractures. According to Nguyen, this is certainly something that is worth exploring further.

“Given the rising number of vegetarians, roughly 5% in Western countries, and the widespread incidence of osteoporosis, the issue is worth resolving,” Nyguen continued.

Of course, the findings of this study are certainly no reason to give up the vegetarian lifestyle, as the benefits of following this type of diet far outweigh this possible downside.  What it does mean, however, is that you should make an effort to make certain to include foods that are high in calcium within your diet.  This way, you can enjoy the benefits of vegetarianism while also avoiding the possibility of experiencing a lower bone density.

Are you looking for a little help with putting together some tasty, meatless dishes? If so, you might want to pick up a copy of “Meatless Dishes in Twenty Minutes” by Karen A. Levin.

In her cookbook, which was actually published back in 1993 by Contemporary Books, Inc., you will find about 100 different meatless recipes that will be sure to whet your vegetarian appetite. As an added bonus, since meat is usually the most costly component of a recipe, the book offers yummy alternatives to those who are looking for less costly meals to prepare during these difficult economic times.

The book is divided into 7 sections, making it easier to select the type of meal you are interested in having. These categories include:

·    Vegetable, grain and potato dishes
·    Egg and cheese recipes
·    Salads
·    Sandwiches
·    Soups, stews and chili
·    Pasta
·    Pizza

Based on the categories listed above, it is obvious that the book is not exactly geared toward vegans or hardcore vegetarians, as some recipes do include eggs as well as dairy products. In addition, some of the recipes call for adding chicken broth as well. Many of these recipes do offer substitute options for vegans, however, that can be easily made to accommodate other diet preferences.

With  this being the peak of produce season, you can also add a little more nutrition and flavor to these recipes by using fresh vegetables. Vegetables such as eggplant, onion, tomatoes and squash are all abundantly available during this time of the year and they all make a great addition to any recipe.

British researchers have good news for those of us who have decided to stay away from meat:  vegetarians are 12% less likely to suffer from cancer than those who eat meat. In particular, the researchers found that vegetarians are far less likely to develop cancers that affect the blood than those who eat meat.

Experts have long known that people who eat a great deal of processed meat or red meat are more likely to develop stomach cancer, but the new study demonstrated that vegetarians suffer from lower rates of bladder cancer, stomach cancer and cancers of the blood.

After studying 61,000 people over a 12 year period, the most surprising finding was that vegetarians are 45% less likely to develop cancers of the blood, including non-Hodgkin lymphoma, leukemia and multiple myeloma, than people who eat meat.

Throughout the study’s timeframe, 3,350 of the 61,000 participants developed cancer.  In the end, the researchers determined that the results were independent of other known cancer risk factors, such as obesity, alcohol intake and smoking.

Although the researchers have concluded that more research is needed to confirm these findings and to determine the reason for these differences, these results, which were published in the British Journal of Cancer, are just one more reason for vegetarians to celebrate embracing the vegetarian lifestyle!

The American Dietetic Association has finally validated what vegetarians and vegans have long known:  following a vegetarian or vegan diet is a healthy choice that can reduce your chances of suffering from certain diseases. More specifically, the ADA stated in the July 2009 issue of the Journal of the American Dietetic Association that:

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.  Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and for athletes.”

The article goes on to describe some of the benefits that vegetarians enjoy from their diets, including being thinner and having a lower risk of developing high cholesterol, high blood pressure, heart disease, type 2 diabetes, hypertension and cancer.

To help vegetarians follow a well-balanced diet, the ADA has also released a revised version of the food guide pyramid for vegetarians.    The fact that the ADA has released this new food guide pyramid goes to show that the organization recognizes the increasing popularity of this lifestyle.  So, check out the pyramid and make certain you are getting all of the proper foods and nutrients to gain the full benefits of your vegetarian or vegan diet.