Fewer vegetarians than meat-eaters are overweight. That doesn’t mean avoiding meat is the key to weight control， though. With or without meat， filling up on fruits and vegetables instead of sweets， high-fat snack foods， high-sugar drinks and alcohol make weight control easier.
One of the major heart-related benefits of vegetarian eating is probably the low level of cholesterol-raising saturated fat in these diets， but this doesn’t mean completely omitting① meat from the diet is necessary for good health. Foods like fish， skinless poultry and even lean red meats don’t add much saturated② fat， as long as portions are kept moderate.
Cholesterol-raising transfat is another issue to consider. A “vegetarian” diet rich in deep-fried or high-fat foods is far from healthful.
Some studies have linked red meat to a greater risk of colon cancer. Even if cancer or heart disease is related to processed meats and sausages， high-fat meats and those cooked at high-temperatures (which form carcinogens③ )， that doesn’t necessarily mean all meat， fish and poultry④ pose a risk.
AICR (America Institution of Cancer research) claims that vegetarian eating may reduce the risk of some cancers， but emphasizes that any beneficial effects of a vegetarian diet may also be gained from one that limits meat and other animal products， and emphasizes an abundance of a variety of vegetables， fruits， whole grains and beans. The same conclusion probably applies to heart-related and other health benefits of vegetarian eating. It’s not just what you avoid； it’s what you eat that counts.
① omitvt. 遗漏；省略；删去［(+from)］；忽略不做
② saturatedadj. 【化】饱和的；渗透的
③ carcinogensn. 致癌物；易致癌物质
④ poultryn. 家禽；家禽肉
健康与体重
与食肉者相比，素食者较少超重。然而，这并不意味着不食肉是控制体重的关键。无论食肉或不食肉，只要摄入大量蔬果，以取代甜食、高脂快餐、高糖饮料和酒，都有利于控制体重。
素食对心脏保健的主要好处之一，就是这些膳食中含有较低的升胆固醇饱和脂肪，但这不意味着人要保持健康，就必须完全不吃肉。摄入适量鱼、去皮的家禽，甚至精瘦红肉等食物，都不会增加太多的饱和脂肪。
升胆固醇转化脂肪也是需要考虑的问题。如果“素食”多为油炸食品或高脂肪食品，那样一点也不利健康。
有研究已发现，食牛羊肉者患结肠癌的危险较大。虽然癌症或心脏病的发生与腌肉、香肠、肥肉和能形成致癌物的高温肉制品有关，但这也不能肯定所有的肉、鱼和家禽都具有危险。
AICR（美国癌症研究院）认为，素食可以减少患某些癌症的危险，但适量吃肉和其它动物食品的人也可能得到素食的健康好处，前提要摄入大量的蔬菜、水果、谷类和豆类。这一结论可能也适用于素食对心脏的保健和其它健康好处。重要的不仅仅是你不吃什么，而是你吃了什么。