A Comparison of the Impact of Plant – Based and Meat – Based Diets On Overall General Well-Being

The intention of this project is to explore the correlation between dietary habits and reports of overall well-being. Specifically, this study will consider the impact of meat-eating versus non meat eating (vegetarian/vegan) diets. Dietary choices are also considered in comparison to general lifestyle choices. Questionnaires were distributed to students on the Boca Raton campus of Palm Beach State College. The results of this survey indicated that vegetarians believe that dietary choices have a greater impact on well-being than they actually do. In addition, the subjective well-being of vegetarians compared to that of meat eaters showed inconsistent results. This may be attributable to the fact that some vegetarians choose this lifestyle for ethical reasons such as guilt over the slaughter of animals, leading to an increased feeling of well-being. On the other hand, a higher percentage of vegetarians report regular marijuana use, which could lead to depression caused by a chemical imbalance in the brain. However, because most participants in the study were meat eaters, fewer vegetarians were included in the sample. Further exploration with a larger sample base is needed to explain the inconsistent results. Introduction “Food consumption is an everyday activity, one that is crucial for survival and sense of well-being. Many of our social engagements revolve around rituals associated with eating” (Marcus, 2008). What we consciously and unconsciously consume has a profound impact on our body chemistry and affects how we function in the world. The purpose of this project is to increase understanding about the impact of plant-based and meat-based diets on overall wellbeing. In addition, this report considers the role of secondary factors related to diet and their impact on overall well-being. The survey conducted as part of this project was designed to determine whether or not vegetarians have a greater perceived sense of well-being than people who regularly eat meat. Several types of vegetarian diets exist, including vegan (no red meat, fish, poultry, dairy, and eggs), octo-lovo (consume milk, eggs, or both but no red meat, fish, or poultry), pescatarian (consume fish, milk, and eggs but no red meat and poultry), semi-vegetarian (eat fish, poultry and other meats less than once a week) (Fraser, 2009), fruitarian (raw vegan diets based on fruits) and raw-foodist (plant-based diet characterized by a high consumption of uncooked and unprocessed foods, i.e. fruits, vegetables, nuts and seeds) (Craig & Mangels, 2009). Even within these dietary patterns, considerable variations may exist in the extent to which animal products are excluded. While some researchers suggest that a vegetarian diet can lower the risk for many diseases (Fraser, 2009), others warn of “nutrient deficiencies common amongst vegetarians and particularly vegans” (Sabaté, 2003). Vegetarian diets have been described as being deficient in several nutrients, including protein, iron, zinc, calcium, vitamin B12 and A, n-3 fatty acids, and iodine. Numerous studies have demonstrated that the observed deficiencies are usually due to poor meal planning (Leitzmann, 2005). However, according to the American Dietetic Association (2009), a well-balanced vegetarian diet is suitable for all stages of life, from childhood to the elderly, as well as pregnant women and athletes. A vegetarian diet that includes regular consumption of fruits and vegetables is associated with reducing the risk of many diseases, including cardiovascular disease, hypertension, type-2 diabetes, cancer, osteoporosis, renal disease, dementia, diverticular disease, gallstones, rheumatoid arthritis, stroke, cataracts, Alzheimer disease, as well as a general decline in functions associated with aging (Liu, 2003; Leitzmann, 2005). What this research demonstrates is that there are numerous factors to consider when examining the risk for disease or deficiencies amongst vegetarians, such as how meals are planned and whether there is an adequate intake of fruits and vegetables. At the same time, research on meat-based diets demonstrates that a meat-based diet can also be deficient in certain nutrients, but such diets are more commonly identified as a risk factor for disease, which can result in having a negative effect on one’s well-being (Cousens, 2010). A meat-based diet is one-dimensional, meaning it provides exclusively one type of protein. “As it is used in standard nutritional and agricultural writings, the term meat is actually a misnomer. Meat’s correct definition is muscles of animals, and is nothing but wet protein tissues” (Smil, 2002). Looking at meat in this manner, and excluding fish (also a source of protein but providing monounsaturated fatty acids which confer health benefits) from the definition of meat, leads to the conclusion that all meat protein is basically the same. This is an idea that some people debate. However, assuming that all meat proteins are the same, one can conclude that consuming a primarily meat-based diet, which is high in saturated fats, can lead to an array of health issues such as cardiovascular disease, diabetes mellitus, and some cancers (Walker, Rhubart, Pamela, Shawn, Kelling & Lawrence, 2005). These issues are particularly prevalent in the US, where people typically consume diets that are high in meat proteins and saturated fat yet low in fruits, vegetables and whole grains (Walker et al., 2005), a pattern of eating that increases the risk of the aforementioned diseases. However, the impact of meat proteins is different in impoverished countries. For example, in many African countries where nutrient deficiencies are common, an increase in meat and dairy is likely to improve people’s nutritional outcomes and overall health (Walker et al., 2005). Well-being does not rely exclusively on diet but ultimately “what is good for a person” (Crisp, 2008). In general, well-being incorporates a holistic approach, focusing on multiple dimensions that affect quality of life, subsequently leading to a more balanced, healthier, and happier person. Dimensions of well-being are often presented graphically in the form of “wellbeing wheels” which are used to demonstrate the relationships between each dimension, with the premise being that for an individual to be considered “well,” he or she must actively strive to improve in each dimension (Washington State University, 2011). These dimensions include emotional, environmental, financial, intellectual, occupational, physical, social and spiritual aspects, all combining to create general health and wellness (Washington State University, 2011). These dimensions also play a role in the etiology of positive and negative emotional states. There is mounting evidence that positive emotions co-occur with negative emotions, especially during intensely stressful periods of life (Sprangers et al., 2010). Creating a balance between these dimensions of well-being may direct a person to make choices that affect his or her diet either positively or negatively. A study done in Ireland indicates that there is broad-scale support for the impact of diet and lifestyle on mental health. At the same time, the researchers found that people had a poor understanding of food labeling and nutritional claims. The study showed that residents of Northern Ireland, where there is a high rate of reported vegetarians, are much more likely to report positive mental outlooks than those in the Republic of Ireland, where there appear to be fewer vegetarians (National Food Survey of Ireland, 2005). Examining the correlation between diet and well-being further, it has been shown that foods high in fat have the power to modify motivation and reward systems in the brain. It has been found that certain neuropeptides are activated during activities involving reward and pleasure. Similarly, use of cocaine and nicotine also activate these same reward centers, even with only the expectation of consumption of fatty foods (Choi, Davis, Fitzgerald, & Benoit, 2009). It has also been found that binge eating and overconsumption of fat and sugar lead to an increased number of opioid receptors in the part of the brain that modulates food intake. In other words, eating fatty and sugary foods trigger the same reward mechanisms in the brain as cocaine and nicotine (Bello et al., 2009). As a result, a person may tend to over-eat fatty and sugary foods, which could lead to a variety of health issues. What we consume can have a significant effect on our mood, which is another dimension of well-being. “Your brain is a biochemical thinking machine, and all of the biochemical building blocks of your brain eventually are affected by what you eat. Even the genes you inherited from your parents are influenced by what you put in your mouth” (Challam, 2007). It has been found that loneliness can have a powerful effect on mood, shyness, anxiety, and self-esteem. Moreover, popular concepts such as committing acts of kindness, expressing gratitude or forgiveness, and thoughtful self-reflection can produce an increase in levels of happiness (Sprangers et al., 2010). The food we choose to consume often paves the way for our mood and behavior (Challam, 2007). It has long been known that food alters our mood and that too much meat can lead to health problems. “It takes only 3 ounces of meat a day to maximize all of its nutritional benefits. Consumption of any more and the increased intake of saturated fat, protein, and cholesterol will compromise your health and increase your risk of developing degenerative diseases” (Somer, 1995). By comparison, a “vegetarian diet is not likely associated with poor mood states or depression” (Beezhold, Daigle, & Johnston, 2010). It has been shown that a vegetarian diet can prevent many health problems, which in turn can impact our mood. To illustrate, persons diagnosed with heart disease who implement a vegetarian diet into their lifestyle can reap the positive bene