W H Y V E G E T A R I A N S A R E A L W A Y S R I G H T Winning The War Of Words With The Evil Omnivores All About Amino Acids -20 amino acids are required for human nutrition. 9 of these cannot be synthesized by the body and must be obtained from food: listidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, typtophan and valine. These are the "essential" amino acids. (SOURCE: Whitney, Eleanor Noss et. al. Understanding Nutrition, (St. Paul: West Publishing), 1990, p. 135.) -The diet must supply these 9 essential amino acids as well as enough nitrogen to enable the synethesis of the other 11. (SOURCE: Ibid., p. 140). -A complete protein contains all 9 essential amino acids in the amounts that meet human needs. (SOURCE: Ibid., p. 141). -Rice and potatoes are sources of complete proteins. (SOURCE: Ibid.). -"Plant foods can provide more than enough of all the essential amino acids." (SOURCE: Ibid., pp. 160-161). -If two incomplete plant proteins are consumed with the same meal, or even within 24 hours of each other, they can combine to form an acceptable complete protein. (SOURCE: Ibid., p. 141). -Proteins must also be readily-digested. The chemical score indicating digestability of proteins ends with a perfect score of 100, for eggs. Protein in rice and milk is more digestible than beef or fish protein. (SOURCE: "Assesment of Proteins," Nutrition and the M.D., pp. 3-4.). -Milk and eggs are the two highest-quality protein sources available. (SOURCE: Whitney, Eleanor Noss et. al. p. 158.). The Dangers Of Excess Protein -Most North Americans eat far in excess of the Recommended Daily Allowance (RDA) of 12% of food energy coming from protein. (SOURCE: Whitney, Eleanor Noss et. al. pp. 133-134.). -Too much protein in the diet can cause liver and kidney hypertrophy; contribute significantly to obesity; and promote the excretion of calcium deposits from the bones. (SOURCE: Ibid., p. 153). -Protein from animal sources raises serum cholesterol levels. (SOURCE: Ibid.). -There are no health benefits derived from getting 15% or more of food energy from protein. There are serious health risks associated with consuming 20% or more of food energy in protein. (SOURCE: Ibid.). -Diets high in animal proteins are correlated with decreased life spans. (SOURCE: Krohn, P., "Rapid Growth, Short Life," The Journal of the American Medical Association, 171: 461, 1959.). The Health Benefits Of Vegetarianism -Vegetarians tend to be closer to their ideal body weight than non-vegetarians, thus lowering their risk of several diseases, including diabetes. (SOURCE: Dwyer, J.T. "Health Aspects of Vegetarian Diets," The American Journal of Clinical Nutrition, 48, 1988, pp. 712-738.). -Vegetarians are far less likely to contract diabetes. (SOURCE: Snowden, Dr. David, Department of Epidemiology, University of Minnesota, as quoted in Vegetarian Times, August 1985.). -Vegetarians have lower blood pressure. Switching to a vegetarian diet lowers blood pressure; switching from a vegetarian diet to a diet that includes meat increases blood pressure. (SOURCE: Beilin, L.J., et. al., "Vegetarian Diet and Blood Pressure Levels," American Journal of Clinical Nutrition, 48, 1988, pp. 806-810.) -Vegetarians are far less likely to suffer from cardiovascular diseases because they consume less total fat, less saturated fatty acids and less cholesterol and more dietary fiber. (SOURCE: Whitney, Eleanor Noss et. al., p. 165). -Vegetarians are two-thirds less likely to die from heart disease than meat eaters. (SOURCE: Phillips, R., "Coronary Heart Disease Mortality Among 7th-Day Adventists With Differing Dietary Habits," Abstract, American Public Health Association Meeting, Chicago, November 11, 1975.). -Up to 50% of all cancers are caused by diet. (SOURCE: Statement of Arhtur Lipton, Director, National Cancer Institute, as quoted in Sussman, F., The Vegetarian Alternative, 1978.). -The principal dietary factors that lead to cancer and cardiovascular diseases are meat and fat intake. (SOURCE: Gori, Dr. G., Director, Division of Cancer Cause and Prevention, National Cancer Institute, as quoted in Sussman, F., The Vegetarian Alternative, 1978.). -Vegetarians are one-third to one-half less likely to die from cancer than meat eaters. (SOURCE: Ibid.). -Meat eaters are far more likely to suffer from breast cancer, colon cancer, pancreatic cancer, prostrate cancer, and several other cancers. (SOURCE: Campbell, T.C., in Lang, S., "Diet and Disease," Food Monitor, May/June, 1983.). More Meat Dangers -Meat and diary products are the two main sources of pesticide residues in the diet. (SOURCE: Duggan, R. "Dietary Intake of Pesticide Chemicals in the United States," Pesticides Monitoring Journal, 2:140-52, 1969.). -Dioxin, one of the most toxic chemicals known, is stored in fat and concentrated as it moves up the food chain. One of the results is that eating beef exposes the consumer to a concentrated dose of dioxins, built up over several years. (SOURCE: Reggenstein, L., How To Survive American The Poisoned, Acropolis Books, 1982, p. 48.). -Meat contains fourteen times more pesticides than plant foods. (SOURCE: Ibid., p. 273.). -95% of the dietary intake of DDT is through meat and diary products. (SOURCE: The 6th Annual Report of the Council on Environmental Quality, Washington, D.C., December, 1975, p. 375.). -The breast milk of vegetarian mothers has 1%-2% of the pesticides found in the breast milk of non-vegetarian mothers. (SOURCE: The New England Journal Of Medicine, March 26, 1981.). Sources Cited Author Unkown, "Assesment of Proteins," Nutrition and the M.D., pp. 3-4. Beilin, L.J., et. al., "Vegetarian Diet and Blood Pressure Levels," American Journal of Clinical Nutrition, 48, 1988, pp. 806-810. Campbell, T.C., in Lang, S., "Diet and Disease," Food Monitor, May/June, 1983. The Council on Environmental Quality, The 6th Annual Report of the Council on Environmental Quality, Washington, D.C., December, 1975 Duggan, R. "Dietary Intake of Pesticide Chemicals in the United States," Pesticides Monitoring Journal, 2:140-52, 1969. Dwyer, J.T. "Health Aspects of Vegetarian Diets," The American Journal of Clinical Nutrition, 48, 1988, pp. 712-738. Gori, Dr. G., Director, Division of Cancer Cause and Prevention, National Cancer Institute, as quoted in Sussman, F., The Vegetarian Alternative, 1978. Krohn, P., "Rapid Growth, Short Life," The Journal of the American Medical Association, 171: 461, 1959. Lipton, Arhtur, Director, National Cancer Institute, as quoted in Sussman, F., The Vegetarian Alternative, 1978. The New England Journal Of Medicine, March 26, 1981. Phillips, R., "Coronary Heart Disease Mortality Among 7th-Day Adventists With Differing Dietary Habits," Abstract, American Public Health Association Meeting, Chicago, November 11, 1975. Reggenstein, L., How To Survive American The Poisoned, Acropolis Books, 1982 Snowden, Dr. David, Department of Epidemiology, University of Minnesota, as quoted in Vegetarian Times, August 1985. Whitney, Eleanor Noss et. al. Understanding Nutrition, (St. Paul: West Publishing), 1990.