Download The New Vegetarianism

The New Vegetarianism
More Canadians consider themselves
vegetarians than ever before - between 4% and
10% of Canadians are vegetarian or vegan. It’s
impossible to say exactly how many there are
since the term has a loose definition. Just a very
small percentage of vegetarians follow a strict
regimen of only plant products. Most eat some
animal products – usually dairy products, eggs,
or even fish or chicken – at least occasionally.
And there’s been another change: most turn to
vegetarianism today for its health benefits rather
than for ethical or environmental reasons. Here
are some questions and answers to help you
weigh the advantages and disadvantages of the
vegetarian way of eating.
What are the different types of vegetarians?
Strict vegetarians, sometimes called vegans,
avoid all foods of animal origin. Far more
common are:
Lacto-vegetarians: these include dairy products
in their diets, mainly as protein sources.
Ovo-vegetarians: those who also eat eggs.
Lacto-ovo-vegetarians: those who eat dairy
products and eggs, but no animal flesh.
Pesco-vegetarians: those who eat fish, dairy
products, and eggs.
Semi-vegetarians: those who eat dairy products
and eggs, as well as fish and chicken, but no
read meat.
Vegan: those who consume no meat, fowl, fish
or animal products, including eggs, dairy or
animal by-products.
Doesn’t eating meat undo the beneficial
effects of a vegetarian diet?
Not if you eat only small amounts of meat and it
is lean. In fact, when the Surgeon General and
groups such as the American Heart Association
recommend eating less meat and more fruits,
vegetables, and grains, they are basically calling
for a semi-vegetarian diet. Such “heart-healthy”
meal plans suggest eating meat as a side dish or
condiment (3-5 oz of meat per meal), rather than
as a main course, and call for increased
consumption of grains and beans as protein
sources. Many ethnic cuisines, such as those in
Mexico, Mediterranean countries, and the Far
East, also build dishes around starches and
vegetables.
What are the health benefits?
The clearest is a reduced risk of coronary artery disease.
This can be attributed to vegetarians’ lower average
blood cholesterol levels and lower blood pressure than
meat eaters. There is some evidence that switching to a
very low-fat-vegetarian diet may even help reverse the
effects of atherosclerosis once they have occurred.
There is also some evidence that vegetarians have a
lower risk of various cancers – notably of the colon and
lungs – than the average North American. And in
countries where people are primarily vegetarian, breast
cancer rates tend to be low.
It’s true, of course, that some of the benefits attributed to
what vegetarians eat may mount up to how they live.
Many abstain from tobacco and drugs and limit their
alcohol intake. They tend to exercise more and are less
likely to become overweight. All these factors
contribute to a lower risk of chronic diseases. Of course,
a vegetarian diet by itself won’t cancel the effects of
smoking and other bad health habits.
Isn’t it hard for a vegetarian to get a balanced diet
and avoid vitamin or mineral deficiencies?
IT depends on how restricted a vegetarian’s diet is.
If you still eat dairy products, for example, or even
a little chicken or fish, there’s little to worry about.
However, strict vegetarians need to plan their diets
with some care. When they do, they are no more
prone to deficiencies than meat eaters.
The potential deficiencies in strict vegetarian diets
are: Vitamins B2, B12, and D. B2 is found
primarily in meat, eggs, and dairy products, though
broccoli, asparagus, almonds, and fortified cereals
are also good sources. B12 and D are found only in
animal products. A lack of B12 can bring on
anemia as well as degenerative changes in the
central nervous system. If you’re not eating meat,
dairy products or eggs, you’ll have to get your B12
from fortified products such as soy milk or from a
supplement. Vitamin D is necessary for calcium
absorption and a deficiency can cause rickets in
children. You need very little of this vitamin and
given adequate exposure to the sun, the body is able
to synthesize it.
Calcium, iron, and zinc are the major mineral
concerns. Women, in particular, need to make sure
they are consuming enough calcium, which can be a
problem if they are vegans, since dairy products are
by far the major sources. Broccoli, kale, collard and
mustard greens, and fortified tofu also contain
calcium, though substances (such as oxalic acid) in
some vegetables may reduce the body’s absorption
of the calcium. Iron and zinc found in plant foods
are not as well absorbed as those in meat
and dairy products. Peas, lentils, and wheat
germ are good sources of zinc. Vegetarians
should definitely continue to make sure they
are consuming enough iron, since a low
intake can cause anemia and can impair
mental function in children. Beans,
potatoes, dried fruit, and fortified cereals
and breads supply iron. Vegetarian diets are
typically high in Vitamin C, which enhances
the body’s absorption of iron.
Don’t vegetarians have to worry about
protein?
Vegetarian diets generally supply more than
enough protein. Actually, most Americans
eat about twice as much protein as is
generally recommended. Excessive protein
may actually be a problem – for instance,
because it increases the loss of calcium in
urine, excess protein may increase the risk
of osteoporosis.
Many grains, legumes, and seeds are
surprisingly good sources of protein. But
the protein in any single plant food is
considered incomplete – that is, it has
insufficient amounts of one or more of the
nine essential amino acids. Amino acids are
the protein’s building blocks, the essential
one are those the body can’t synthesize.
Virtually all animal products supply a
sufficient amount of all essential amino
acids and thus provide complete proteins.
Is it safe to put children on a vegetarian
diet?
According to the American Dietetic
Association and many other experts, an
appropriately planned vegetarian diet is
okay for kids. But others disagree, pointing
out that vitamin and mineral deficiencies can
be particularly harmful for children. It’s a
good idea to have a qualified nutritionist
evaluate the diet of any infant or child on a
strict vegetarian diet. Other vegetarians who
should seek professional advice are:
pregnant or breast-feeding women, the
elderly, people with certain chronic diseases
(such as AIDS), or those recovering from an
illness.
Bottom line
It takes only a little planning to keep a vegetarian
diet healthful and nutritionally adequate. If you
decide to follow a strict vegetarian regimen, the
word to remember is variety. Eat a wide range of
foods: fruits, vegetables, whole-grain breads and
cereals, legumes (such as soybeans, chickpeas, lima
beans and lentils), nuts, seeds, and fortified soy
products. Dairy products made from low-fat or
skim milk, and an egg now and then, makes it easier
to get the full range of nutrients. And remember,
small servings of lean meat, poultry, or fish will not
go against the benefits of a vegetarian diet.
Vegetarian cuisine isn’t just for vegetarians. Here’s
a guide that will help you find your way through
your neighbourhood health food store or falafel
stand.
SOYBEANS: Bulging with protein, iron, potassium,
and other nutrients, these tiny round beans form the
basis of most vegetarian diets. They don’t taste like
much on their own, but cook them right, and they
can taste like just about anything, including meat,
milk, and cheese.
SOYMILK: For vegans, who won’t drink cow’s
milk, or for people who have milk allergies, soy
milk is a fine substitute. Made from soybeans,
blended with water, it actually tastes pretty good,
like a slightly creamier version of cow’s milk.
Unlike cow’s milk, however, it is not a good source
of calcium.
TOFU: Looks like blocks of slightly slippery white
cheese. It is another soy product that is low in fat
and calories, it can be doctored to taste like meat,
cheese, pudding, and ice cream.
TEMPEH: A popular meat substitute, tempeh is
made from fermented soybeans that are molded into
small patties or cakes and then cooked like
hamburgers. Tempeh can also be friend in strips, or
used in soups or stews.
MISO: For most Japanese, a soup made from miso,
a paste made from soybeans, is a morning staple.
Miso is a protein rich soup, sandwich spread, or
seasoning.
FALAFEL: This delicious concoction comes from
the Middle East, where people eat it throughout the
day. Chickpeas, yellow peas, and whole wheat
flour are mashed together to form balls or patties
and fried in oil. They are crunchy on the outside
and soft on the inside.