Vegetarian Atkins?

By Susan L. Burke, MS, RD/LD, CDE eDiets
Director of Nutrition Services

You don't have to be a vegetarian to want to avoid red meat. You may want a cheaper diet. After all, lean cuts of red meat such as sirloin are more expensive than other types of meat. If you don't eat red meat, will you lose out nutritionally? Will you be hungry? No! Other good protein choices include chicken, fish and tofu.

Nutritionally, red meat is a good source of protein, iron, zinc and other nutrients. However, health experts have been debating for years about the merits of eliminating red meat from your diet. Walter Willet of Harvard Medical School advocates a red meat-free diet, and some research has linked diets high in consumption of red meat with increased cancer risk. The World Cancer Research Fund (WCRF) summarized the research with this conclusion in their landmark report, Food, Nutrition, and the Prevention of Cancer: "Diets containing substantial amounts of red meat probably increase the risk of colorectal cancer” and suggest a link between red meat and an increased risk of pancreatic, breast, prostate and renal cancers. The WCRF advises that red meat be limited to only three ounces daily. However, the jury is still out on red meat, and there is no strong consensus that says no to all red meat.

Why should red meat be worse for you than, say… pork or lamb? It may not be! All three fall within scientific theory. It may not be the meat itself. It may have more to do with how the meat is cooked. And, the danger may be in what the animal consumes as its daily diet. The scientists point to a couple of different theories.

The first is that meat contains high iron concentrations and promotes formation of free radicals (molecules that cause DNA oxidation), which lead to cancer. Other studies point to what happens when red meat is cooked, especially at high temperatures under moist conditions. High heat leads to the production of compounds in meat called heterocyclic amines (HCAs). Frying or cooking until well-done further increases the risk, and grilling meat compounds the risk further.

Another theory points toward genetics. For some, it's actually a case of "you are what you eat,” where an individual's genetic makeup is seen as compounding their risk for cancer. Some people are "fast metabolizers” and metabolize the suspect compounds more quickly. By virtue of your own DNA, you may put yourself at risk unwittingly.

Finally, unless you're buying and consuming organic meat, you're likely to be consuming residuals of hormones and antibiotics fed to feedlot-raised cattle. This makes the case for buying only organic meat. However, now you're back to the original concern: organic food is much more expensive.

Do you like animal protein, but want to avoid red meat? That is easily done on eDiets . Even if you're doing the Atkins Nutritional Approach, you can eat less red meat -- or none. Atkins is not the bacon, burger and butter diet the media has portrayed it to be. On eDiets, we've worked hard to bring you the real McCoy -- right here on our website.

Before he died of a tragic accidental fall, Dr. Atkins was just completing a book tour, on which he emphasized the importance of eating omega-3 fatty-acid-rich fish. Research points toward the benefits of including fish in your diet, including reducing the risk for heart disease because of the anti-inflammatory effects. Research points to the antioxidant properties of omega-3's, which reduce the risk for some cancers. Because some fish may contain higher than acceptable levels of contaminants (including mercury and PCB's), the best advice is to vary your choices. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Whether to include or exclude meat in your diet is a matter of personal choice – one that is available for the Atkins, eDiets and Zone programs. When you click on "exclude red meat," your menu will contain meals with fish or fowl. If you enjoy soy protein, then tofu, tempeh and TVP (textured vegetable protein) are featured in your recipes and meals as well. These meals are favorites of the eDiets vegetarian members, and the Zone members and Atkins members similarly can choose meat-free meals and recipes. The beauty of eDiets is that it's your diet, your way. Balance is important, and your meals contain other sources of protein that will provide all the nutrition necessary for continued good health.

Did You Know
Red meat provides bio-available heme iron. However, all types of meat contain this easily absorbed form of iron. If you don't want red meat, heme iron is still available from poultry and fish. Fruits, vegetables and other foods that contain vitamin C help the body absorb non-heme iron. Eat your iron-fortified breakfast cereal with an orange or grapefruit to enhance absorption. Avoid coffee and tea (regular and decaffeinated) with meals in order to enhance the absorption of iron and zinc.

eDiets Director of Nutrition Services Susan L. Burke, M.S., R.D., L.D., CDE is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management