Vegetarian - An Introduction

Tags: philosophy health

December.16.2009

Disclaimer: Even though this may seem obvious, I am adding this anyway. I myself am a vegetarian. Therefore, if you notice a slight bias in some of the points being made, that probably comes from the idea that I can use myself as an example of the benefits of this sort of diet and lifestyle.

It is possible to incorporate a meat-free vegetarian diet into your life that will contribute to your overall health without sacrificing taste and enjoyment of food.

Before getting deep into this discussion, I would like to provide the definitions of the different levels of not eating meat. These categorical breakdowns will assist in understanding where some people stand and provide a path (goals if you will) in decreasing your dependence on eating animal products. For lack of a better way to put this, I will call these definitions: "Types of Vegetarians".

Types Of Vegetarians

Flexitarian - A flexitarian is what might be considered a "first step" toward becoming a vegetarian. They eat a mostly vegetarian diet with occasional meat.
Pescatarian - These eaters do not eat meat or poultry but do include fish in their diet.
Vegetarian (Lacto-ovo) - A lacto-ovo-vegetarian does not eat beef, pork, poultry, fish, or any sort of animal flesh. They do, however, eat dairy products including eggs, cheese, yogurt, and ice cream.
Vegetarian (Ovo-Vegetarian) - This is similar to the lacto-ovo-vegetarian but they avoid dairy products with the exception of eggs.
Vegan - Vegans do not eat animal products of any sort. This includes meat, fish, poultry, and any kind of dairy. Beyond those foods as a whole, vegans also avoid processed foods containing other animal-derived ingredients such as gelatin.

Note On Being A Vegan: Many vegans stick to eating standard foods such as fruits, veggies, and beans. They are extremely careful about straying from these sources. Some people who consider themselves full vegans may be unaware that they are consuming trace amounts of animal products. For example, products such as beer, wine, and sugar may include animal ingredients in their products either directly during the processing and filtration of the product. This is something to keep in mind if you are to label yourself as a full vegan.

A Few More Quick Definitions:

Herbivore -An animal that is adapted to eat plants.
Omnivore - Species that eat both plants and animals as their primary food source.
Carnivore -An animal that gets food primarily from killing and eating other animals

Reasons People Cut Back and Eliminate Meat Consumption

The interesting thing about being a vegetarian is that I am often asked questions such as "So, how long have you been a vegetarian?" Just so it is known, the approximate time has been somewhere around 10 years. I started by cutting out red meat, then proceeded to fish and chicken. I currently rest somewhere between vegetarian and vegan. I do not buy or prepare food on my own using dairy products, but would eat products that may use dairy in their preparation (i.e. certain types of deserts). After this question there is usually a follow-up conversation where the other party may feel the need to explain their eating habits to me. Often times they express the idea that they do not eat that much meat, or claim that they tried being a vegetarian in the past but now they just eat it on occasion. Basically, some sort of scenario like that.

I have noticed something interesting about those who have tried being a vegetarian or vegan but have gone back to their meat/fish/chicken eating ways. What I have noticed is that many have done so mainly because they originally started on that path due to some form of animal rights protest, or feeling bad for eating animals in the first place. While I heavily agree with the reasoning behind this decision, and find it quite troubling what goes on in the factory farming industry, I sense that those who cut out meat for reasons outside of themselves eventually slip back into their habit of eating meat because it is supporting a cause outside of oneself and it is easy to break with those causes over time. What sounds noble one day, may eventually fade away and become easy to lose sight of. This is not to say that there are not those who have not made the decision based on some sort of "spiritual" or "political" animal rights reason and have made it last, I am just saying that these individuals may be few and far between. Peer pressure and temptation seems to get easily get the best of their convictions.

What I have noticed about those who have made a change to this type of diet, is that it is more of and overall lifestyle change for the better. This change being not only physical but mental as well. It is a combination not only of healthy eating but may also be an animal rights protest of sorts. The psychological makeup of this person may be one that is willing to learn about how to adapt to this lifestyle even if it is currently still outside of the norm to avoid eating animal products. They will be able to avoid peer pressure and eventually be able to educate others as to the health and lifestyle benefits of being vegetarian.

Benefits of a Vegetarian/Vegan Diet

I will do my best to back up these claims with evidence either within this article or future articles. When done correctly (assuming you are following a healthy diet), there are many advantages and benefits to a vegetarian diet. Some of these advantages include.

More of an emphasis on fiber intake as well as vitamins and nutrients. This is because most if not all of the vegetarian options available tend to be naturally high in those three elements.
Higher intake of foods that are rich in antioxidants.
You will experience a diet high in essential healthy fats and low in non-essential fats.
Lower blood pressure as well as lower cholesterol levels.
A decrease in your chances for heart disease and many forms of cancer.
The potential for a longer and more productive life span with few illnesses and doctor visits.
Cutting back on meat consumption can also lead to less of an individual carbon foot print as well.

Health Essentials For A Vegetarian

Just because someone claims to be some level of a vegetarian or vegan, do not automatically assume that the person is healthy. There are many things to consider when thinking about your diet choices and how and what you are eating. You could eat cookies and potato chips and technically be labeled as a vegetarian. Of course, this does not equal being a healthy vegetarian though. Rather than focus on that extreme, lets focus on what someone would want to include in their diet to get the full benefits of this lifestyle.

Protein

One of the biggest questions a vegetarian may be asked is that of, "How do you get your protein?" I think that this question is asked without really understanding the need for protein in the body and how it is taken in. From medterms.com, protein is required for the structure, function, and regulation of the body's cells, tissues, and organs.

So how much protein does one need to consume on a daily basis - This is not a one size fits all answer. Most estimates range somewhere between the 40 - 60 grams per day area. These estimates depend on age, weight, activity level, pregnancy, etc. Fulfilling the need for this amount of protein is not difficult for a vegetarian. There are many options including an array of nuts and beans, as well as many different fruits and vegetables that contain protein as well. Keep in mind also that the soy bean can be prepared in many ways so that it can often replicate the taste and texture of meat products without the negative benefits of meat (i.e. chemicals and high fat).

And example of meat vs. vegetarian source of protein was done by the Harvard School of Public Health. Interestingly enough, the following was found: They used the example of a 6 ounce porterhouse steak. This steak contained 38 grams of protein. That amount of protein comes close to falling into the full daily amount range for most people. The issue with the steak was that it also contained 44-grams of fat. Of those 44 grams, 16 of them were of the saturated kind.

A vegetarian option was also examined. This option was 1 cup of cooked lentils. The lentils came in at 18 grams of protein while containing less than 1 gram of fat.

These counts protein to fat ratio of this study is not the only thing that should be noted. Keep in mind that beans and nuts also contain high amounts of fiber as well as antioxidants that help maintain and regulate body functions leading to better overall health. If you are looking for a protein option that provides all round health benefits, a diet full of vegetarian protein options is your best bet.

Some examples of vegetarian protein sources include: beans (prepared in many different ways - soy, lentils, black, kidney, garbanzo, etc), protein powder mixes, brown rice, broccoli, peanut butter, veggie burgers (and other soy related meat substitute products), quinoa, spinach, and many more.

Iron

After protein, it is often asked how does a vegetarian get their recommended amounts of iron. Iron is found in in every cell in the body (in small amounts). Iron is essential to the body as a way to produce the proteins hemoglobin and myoglobin. These proteins are responsible for carrying oxygen throughout the body. An iron deficiency like anemia may have symptoms such as fatigue, headache, and shortness of breath among other things. Many people who are anemic would not consider going vegetarian because they equate their deficiency with not eating meat. Many doctors contribute to their panic by explaining the need to intake meat, but many doctors are overweight and out of shape themselves and do not always follow or give the best advice. Anyway, moving on. Iron is available in a wide variety of foods. A proper diet that monitors and understands the need for iron, and iron rich foods should handle all of your iron and energy needs. Some examples of iron rich foods are dried fruits such as plums and raisins. From the vegetable side you can choose such leafy greens as spinach and kale as well as broccoli. Beans such as lima, soy, and kidney. And nuts such as almonds. All of these are excellent sources of iron.

Vegetarians do tend to need more iron in their diets because the iron available in plant foods does not absorb as well as that of the iron in meat. So beyond making sure you are getting your fill of iron, it is important to understand that what you eat with your iron rich foods is also important. For example, eating foods high in vitamin C will assist your body in iron absorption. This is not the only combination of foods/vitamins/minerals that will assist in absorption. There are many others and I will cover that at some time in the near future.

Vitamin B12

All of the B vitamins are essential for a balanced diet. Vitamin B12 is one that is tricky for vegetarians and vegans to come by. Its primary focus is aiding in the formation of red blood cells as well as the maintenance of your nervous system. Vitamin b12 is needed for for the rapid synthesis of DNA during cell division. A lack of B12 will show symptoms similar to those described by anemia.

Meat and dairy products are the main source of B12. If you eat dairy then you will not have a problem. I would recommend adding a multivitamin supplement to your regimen just to be on the safe side. This supplement should contain B12 as well as all of the other B vitamins.

Vitamin D and Calcium

Vitamin D and calcium are most often associated with dairy products. If you are a vegetarian who eats dairy, then you are probably all set. If avoid most or all dairy, then you have probably discovered soy or rice based products as a dairy substitute. Most of these options are fortified with vitamin D and calcium.

Summary Of Vitamins/Nutrients/Minerals

The list above are some of the major health needs of not only vegetarians but all humans. It is often the case that meat eaters assume that they are getting all that they need by way of protein, iron, and other nutrients often associated with meat. It is

Making A Transition

If you have thought about making a decision to attempt a vegetarian diet, I have some suggestions that may make the transition a bit easier and more manageable at first.

Start Slow - If you are a heavy meat eater, you my want to start by cutting out meat at least one day a week to start. There is a site called Meatout Mondays that can assist in with this goal. Of course it does not have to be Mondays, but rather, whatever day fits your schedule. If you do are not a heavy meat eater, you can add on an extra day a week where you cut out meat.
Research Healthy Recipes - If you are interested in cooking, there are a large number of websites that provide healthy meatless options that will not only taste great but will expand your palate and cooking skills. A quick google search will give you loads of ideas on how and where to start. In not time you will have a vast amount of ideas from which to pull.
Use meat substitutes - Products such as Boca and Morning star are just a few options that will allow for an easy transition into the vegetarian world. These are soy based products that are made to replicate the taste of meat. I use these products a lot and often prepare them for meat eating people as well. They enjoy the taste and are often intrigued as to how the taste could be so close to actual meat. Most people are familiar with veggie burgers but these replications cover everything from chicken strips to sausage to hot dogs.
Avoid Fast Food - With the exception of a few places (i.e. Subway), most fast food places are naturally bad for you and offer very little in the way of healthy options. Finding meatless options there, although it is getting better, is still not all that easy.
Understand that at first it may seem easier to succumb not only to peer pressure but the "pressure of ease" since meat is the "known" ingredient. It usually happens that over time, you will not miss the ingredient of meat. Often, once you learn more about what is put in meat and how it is prepared, you will not consider eating it again.

Introduction Summary

While a full vegan diet may not be for everyone, the benefits of exploring at least some form of vegetarian diet may be. Not only will it contribute to your overall health, but you may also bump into some new dishes that you may never have thought of before. Health reasons are enough to make the switch, but beyond health and quality of life, taste is also an issue. Using this site and many others, you will find that not only can vegetarian cooking be healthy and easy, but the taste can also provide for that satisfaction as well.