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Wed 12 10 2022
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Vegetarian? This increases the risk of health issues

by bernt & torsten

Women who eat vegetarian run a 33 percent higher risk of serious health problems – compared to meat eaters. A new English study shows this. But there is a lot to do to prevent it – without starting to eat meat.

It is becoming increasingly popular to eat vegetarian. Research has also shown that such a diet can reduce the risk of several chronic diseases such as diabetes, cardiovascular disease and cancer – compared to other types of diet.

For many, it is also important to reduce meat consumption for the sake of the climate. Animal rights are another reason why many choose vegan.

There are no exact figures on how many vegetarians are here in Sweden. A survey from 2021 showed that nine percent of Swedes consider themselves vegetarians or vegans. Young people and women are overrepresented. According to the same survey, a growing part of the population also chooses to eat vegetarian one or more days a week.

Women after menopause

New research from the University of Leeds in England shows that women who eat vegetarian can have an increased risk of hip fracture. The study has recently been published in the international journal BMC Medicine.

Hip fractures are a global health problem with high financial costs and often lead to a reduced quality of life and increased risk of other conditions and diseases.

In Sweden, approximately 18,000 people suffer from hip fractures each year. Two out of three sufferers are women, and the average age is 82.

A contributing cause of fractures is osteoporosis – something that women, especially after menopause suffer from. The new British study includes more than 26,000 women between the ages of 35 and 69. The researchers used data from the UK Women’s Cohort Study to examine the relationship between diet and the risk of hip fracture.

The starting point was to examine the risk in those who eat meat sporadically, pescetarians (people who eat fish but not meat), and vegetarians – and compare it with those who eat meat regularly.

Among the roughly 26,000 women, 822 hip fractures were found over the course of 20 years – about 3 percent of the group. After adjusting for factors such as smoking and age, vegetarians were the only group with an increased risk of hip fracture.

The risk was 33 percent higher for vegetarians than those who eat meat regularly.

No need to stop the diet

This new study is one of very few of its kind. Previous studies have shown that vegetarians, on average, have lower bone density than those who eat meat. A 2020 study from the University of Oxford also shows that vegetarians and vegans risk fractures.

However, we do not advise anyone to stop eating vegetarian food. As with all diets, it is crucial to understand the individual’s choices and the nutrients necessary for a balanced and healthy diet. A vegetarian diet varies significantly from person to person, and it can be healthy or unhealthy, just like a diet containing animal products.

FACTS

Young people and women are overrepresented among vegans and vegetarians

In Sweden, approximately 9 percent of the population consider themselves vegetarians or vegans. This is according to a survey by Kantar Sifo on behalf of the grocery group Axfood (2021).

According to the same survey, this is the highest recorded proportion of vegetarians and vegans in Sweden. More and more people are also eating more vegetarian food – without completely stopping eating meat. 6 of 10 Swedes skip meat at least one day a week, according to Kantar Sifo.

Young people and women are overrepresented among vegans and vegetarians. Concern for the climate and the environment is the main reason for Swedes to stop eating meat, followed by health and animal rights reasons.

Advice to female vegetarians?

Don’t stop eating vegetarian. Vegetarians who eat a balanced diet with plenty of fruits and vegetables, nuts, legumes, beans and whole grains are likely to get the necessary nutrients to protect bones and prevent fractures. This diet requires a little more knowledge and planning.

In addition, one should make sure to get enough proteins, B12 and omega-3 fatty acids. Proteins are found in many plant-based foods such as nuts, beans, and dairy products.

It is also important not to smoke, drink moderate alcohol, and exercise regularly. Strength training is particularly beneficial for muscle and bone mass.

Low BMI

The researchers also found that the average BMI was slightly lower for vegetarians than meat eaters. Previous research has shown a link between low BMI and hip fractures.

A low BMI can mean being underweight, leading to weaker muscles and higher fracture risk. The study’s authors urge female vegetarians to ensure they have a body mass index of over 18.5.

Then you should take supplements

For prevention, it is essential to inform people that they must get enough protein and calcium and have a sufficient vitamin D level to absorb the calcium they take in the gut.

If you do not get enough vitamin D and calcium through your diet, you should take supplements. Vitamin D is most important during the dark months of the year when not as much vitamin D is formed in the skin through sun exposure. Exercise is good for increasing bone mass – especially exercise that stresses the bones, such as running and strength training. 

Tine Mejlbo Sundfør, clinical nutritionist, points out that what is considered the healthiest diet is a mainly plant-based diet with elements of fish, dairy products, eggs and possibly some clean meat.

The study does not differentiate between vegetarians and vegans.

If you are vegan, you have few natural sources of calcium in your diet. Then it is important to make sure to drink, for example, oat milk enriched with calcium.

She urges female vegetarians to ensure a varied diet that covers the need for all different nutrients.

She urges female vegetarians to ensure a varied diet that covers the need for all different nutrients.

5 tips for vegetarians

  • Eat a balanced diet with plenty of fruit and vegetables, nuts, legumes, beans and whole grains to get the necessary nutrients that protect bones and prevent fractures.
  • Make sure to get enough proteins, B12 and omega-3 fatty acids.
    Proteins are found in many plant-based foods such as nuts, beans, and dairy products.
    B12 is found in fortified foods and can be taken through supplementation.
    Omega 3 is found in fatty fish or supplements.
  • Avoid smoking.
  • Drink moderate amounts of alcohol.
  • Regular training. Strength training is good for muscle and bone mass.

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