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Meat or vegetarian: which is best for you?

 Meat and two veg was the statutory British diet. But that's all changed thanks to exotic imports of fruit and veg, a melting pot of cultural cuisine, and food crises such as BSE.

Nowadays, seven per cent of the adult British population is vegetarian, with figures rising every month. But the rest of the population is sticking to their guns and eating meat.

We take a look at how the meat and vegetarian diets compare and ask the experts which one is healthier.

The advantages of a meat diet:

Vitamin B12: Vitamin B12 is only found in meat, fish, eggs and milk, although it is sometimes added to cereals and margarines. It is vital for the formation of red blood cells and nerve fibres. If our bodies don't produce enough red blood cells this can lead to iron deficiency known as anaemia.

Protein: Two-thirds of protein comes from meat, fish, eggs and dairy food. However, protein can also be found in cereal products, nuts and pulses. Recent studies show most of us eat more protein that we need. The recommended intake is 45 grammes for women and 55 grammes for men.

Iron: Iron from animal sources is more easily absorbed than iron from plant sources. This is because various substances contained in iron from plant sources can bind iron, reducing absorption.

However, Vitamin C found in fruit and vegetables aids the absorption of this kind of iron. Vegetarians should drink a glass of fruit juice with their cereal to help absorb iron because it promotes a more easily absorbable acidic environment.

Omega 3: Research shows that high levels of the omega-3 fatty acids found in mackerel, herring and sardines help keep blood healthy and stop clots forming. It is already recognised that eating fish protects against a number of conditions including heart disease and high cholesterol.

The downside

Saturated fat: Meat contains saturated fats which can block the absorption of essential fats - important for maintaining cell structure. Too many saturated fats can make the body's cells less flexible and affect the flow of nutrients in and out of the cells.

High intakes of some saturated fatty acids can increase the amount of cholesterol in the blood, and therefore increase the risk of heart disease.

Fats and spreads (eg margarine, butter, lard) fish and meat products, milk and cereal are major sources of saturated fatty acids.

Nutritionists recommend eating the lean side of meat - rather than fatty joints - because it contains higher levels of nutrients and lower levels of fat.

The advantages of a vegetarian diet:

Protein: While vegetarian diets meet protein requirements, they are typically lower in total intake of protein than non-vegetarian diets. This can be more beneficial than a meat diet as excessively high protein intake has been linked to osteoporosis and kidney failure.

Vitamins: Antioxidants found in Vitamin C, Vitamin E and beta carotene are our body's defences against free radicals - highly-reactive molecules that may lead to premature ageing and disease.

People with high intakes of antioxidant-rich fruit and vegetables are about half as likely to get cancer compared with people who have low intakes.

Specific antioxidants that have been linked with lower cancer risk include the carotenoid lycopene (found in processed tomatoes and linked with lower rates of prostate, lung and digestive cancers), vitamin E (linked with lowered incidence of several cancers, including colon, prostate, breast and cervical cancer), and the mineral selenium.

Fats: Vegetarians tend to eat less saturated fats - found in meat and dairy products - and more unsaturated fats - such as olive oil, peanut oil and sunflower oil. A high intake of saturated fat can cause raised blood cholesterol and lead to heart disease.

The downside

Vitamin B12: Not getting enough Vitamin B12 causes some concern for vegetarians, as it is only found in meat, fish, eggs and milk.

However, only small amounts of B12 are needed and vegetarians can get it from eggs and milk. Vitamin B12 is also often added to yeast extracts, soya milks, veggie burgers and some breakfast cereals.

Protein: Only one-quarter of protein comes from cereal products, pulses and nuts, therefore as a vegetarian it is important to find out about other protein sources. These are pulses, soya products, bread, cereals and dairy foods. However, recent studies show most of us eat more protein that we need.

The nutritionist says: 'We need protein at every meal, and should eat either meat, chicken, fish or tofu, eggs or cheese.'

Nutritionist Ian Marber also says: 'Another advantage of being a meat eater is it's easier to find quick food that is animal based.

'However although protein levels are higher in a meat diet, so is fat intake which has been linked to heart disease.

'Another worry is the potential hormone and chemical intake as meat contains whatever harmful substances are fed to animals. Non-vegetarians 'fill up' on animal based products and have been shown to eat less fresh fruits and vegetables.

'Although vegetarians tend to be slimmer, it can be harder to maintain the lifestyle than it is for a meat eater. But following a vegetarian plan is more likley to give one higher intake of antioxidants, fibre and all the substances that have been found to reduce cancer risk and protect the cardiovascular system.'

The dietician says: 'A meat diet meets all our required nutrients in an easily absorbable form - rather than having to mix nutrients such as iron and vitamin C for absorption,' says Dr Wendy Doyle of the British Dietetic Association.

'However, a vegetarian diet can also provide all our nutrient requirements with some careful planning. It is important to find out the alternative sources for nutrients such as B12, iron and protein which come in plant form.

'In a vegetarian diet it is more important to eat a wide variety of foods - such as wholegrains, pulses, vegetables and fruit - containing different nutrients to meet our body's requirements.'

Contacts: The British Dietetic Association, www.bda.uk.com; the British Nutrition Foundation, www.nutrition.org.uk. Ian Marber is available for an appointment on 020 7581 5060, or visit www.thefooddoctor.com.