October first is World Vegetarian Day. World Vegetarian Day was founded in 1977 by the North American Vegetarian Society. According to the website of World Vegetarian Day, it serves as an opportunity to give meatless fare a try for the day and learn about its many benefits. High meat consumption, particularly red meat, and processed meat, negatively affects our health, with meat production also being one of the largest contributors to global warming and environmental degradation.
More people are leaving meat behind and leaning towards a more plant-based diet.
In the UK consumption of meat and meat products has fallen by 17 per cent. The goal, set by the National Food Strategy, recommends meat consumption in the UK fall by 30 per cent over the next 10 years.
Statista estimates that since 1984 the number of vegetarians in the UK has more than doubled with approximately six per cent of the population in the UK now vegetarian, four per cent vegan and four per cent pescetarian (not eating meat but eating fish).
A vegetarian diet focuses on vegetables and fruits, grains and pulses, nuts and seeds, eggs, dairy products, and honey. A vegan diet does not include any animal produce such as milk products, honey, and eggs.
Are there potential systemic and oral health risks associated with vegetarianism or the vegan diet?
As with any dietary regime vegetarianism and the vegan diet can be healthy diets, they can also be unhealthy if not carefully balanced.
As far as oral health is concerned, studies have suggested that the vegetarian diet can compromise bone density. Vegetarians are found to have lower bone mineral density than their omnivore companions, with one study calculating that vegetarians have a four per cent lower bone mineral density than meat eaters. Recent research carried out by Boutiou, Arhakis and Anttonen also suggest a link between dental erosion and the vegetarian diet.
An increased consumption of acidic foods in the diet seems to be the culprit. Other nutritional deficiencies common in a poorly constructed vegetarian or vegan diet also have oral manifestations.
The most common deficiencies in poorly balanced vegetarian and vegan diets are those associated with the B vitamin complex. The B vitamins are found in most meat and animal products, however, they are also found in adequate amounts in cereals, grains, rice and pulses. The refining of grains vastly reduces B vitamin levels and inadequate protein intake can also affect B vitamin status. Ensuring the inclusion of a wide range of cereals, nuts and pulses provides adequate complete proteins and B complex intake.
The appearance of the tongue is often a good indicator of B vitamin deficiency. Having an enlarged tongue (including lateral taste buds) that is shiny, bright red and grooved, indicates B vitamin deficiency. Other common symptoms include: angular chelitis, cracks and sores to the lips or angles of the mouth, a red sore tongue and dry scaling around the nose, mouth and forehead, friable mucus membranes and apthous ulceration.
The vegan diet is particularly at risk of vitamin B12 deficiency in the long term. This particular member of the B complex is found only in animal produce, and although the body needs relatively small amounts, gastro-intestinal conditions, prolonged antibiotic use, potassium chloride supplementation and some cholesterol lowering drugs can adversely affect B12 synthesis and absorption from the gut.
The most significant manifestation of B12 deficiency is the potentially fatal condition, pernicious anaemia, characterised by pale skin and mucus membranes, exhaustion, and poor co-ordination. Other conditions also include other haematological abnormalities, malabsorption, osteoporosis, mental illness, dementia and stroke. It is very important that vegan women ensure they have an adequate intake of B12 during pregnancy and breast feeding.
So, whilst the adoption of a vegetarian or vegan diet has health benefits such as a lower mean BMI, cholesterol, and a lower mortality from ischaemic heart disease, simply avoiding animal products can be detrimental. The reality is that plant-based diets require considerable nutritional competence, determination and perseverance with diet and supplementation regimens to avoid both oral and systemic health consequences.
Reliable vegan sources of key nutrients that are also kind to teeth, are listed below.
Vegetarian sources of key nutrients:
Protein: Whole grains (e.g. whole-wheat flour and bread, brown rice), nuts (e.g. hazels, cashews, brazils, almonds), sunflower and other seeds, pulses (e.g. peas, lentils, beans), soya flour, soya milk, tofu .
Carbohydrates: Whole grains, whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.
Fats: Nuts and seeds, nut and seed oils, vegan margarine, avocados.
Essential Fatty Acids: safflower, sunflower, corn, evening primrose & flaxseed oils, linseed, pumpkin seed, walnut oils.
Vitamins: A - Carrots, spinach, pumpkins, sweet potatoes, apricots, dark greens, vegan margarines, cantaloupe melon.
B - Nuts, whole-grains, oats, muesli, pulses, yeast extract (e.g. Marmite), leafy green vegetables, potatoes, mushrooms and dried fruit.
B12 – Fortified :soya milks, vegan margarines, breakfast cereals. Requiring conversion in the gut: fermented foods (eg. tamari, miso and tempeh), sea vegetables (e.g. hijiki, wakame and spirulina).
C – (Non- acidic sources): Paw-paw, Brussels Sprouts, Cabbage white, Cauliflower, Melon Cantaloupe, Okra, Watercress, All green leafy vegetables, Potatoes (cooked in skins), Sweet potatoes, Apricots, Alfalfa seeds, sprouted, All fruits and vegetables.
D - Sunlight, some soya milks and vegan margarines.
E - Nuts, seeds, whole grains and flours, vegetable oils.