Vegetarianism: A Spectrum of Choices
What is Vegetarianism?
In simple terms, vegetarianism is a diet that excludes meat, fish, and fowl. However, vegetarian dietary practices embrace a broad spectrum:
- Lacto-ovo vegetarians exclude animal flesh but include eggs and dairy.
- Vegans exclude all animal products, including honey, and often extend this lifestyle to avoid wearing animal-based materials.
- Raw foodists are a type of vegan who primarily eat raw fruits, vegetables, legumes, sprouts, and nuts.
Other types include: – Pescatarians: Eat fish and seafood. – Lacto-vegetarians: Eat dairy but do not eat eggs. – Fruitarians: Primarily eat fruits, nuts, seeds, and other plant-based foods. – Macrobiotic dieters: Primarily eat grains, sometimes including fish. They may not consider themselves vegetarians.
- Flexitarians: People who eat little or no meat but still consume meat and fish occasionally.
Why Choose a Vegetarian Diet
Most vegetarians and vegans choose this diet for health and ethical reasons. Celebrities like Paul McCartney and Alec Baldwin endorse vegetarianism as an act of kindness and for environmental concerns, as it:
- Causes harm to animals: Practices used in the animal farming industry are cruel.
- Is a dirty business: Animal farming has a large carbon footprint.
Despite these arguments, however, meat consumption remains widely spread in the U.S.: only 5% count as vegetarians (Gallup poll, 2018).
Health Benefits of Vegetarianism
Doctors and nutritionists generally agree that health benefits are derived from consuming high amounts of fruits, vegetables, whole grains, and nuts:
•Heart health: Lower consumption of red meat may diminish risk of heart disease.
- Prevention of diabetes: Vegetarian and vegan diets may decrease the chances of developing type 2 diabetes.
- Better biomarkers: A number of studies have reported that vegetarians tend to have lower blood pressure, glucose levels, and BMI.
Cancer Risk
Although not conclusive, diets rich in fiber, vitamins, minerals, and antioxidants—found in most vegetarian diets—are likely to decrease cancer risks as part of a healthy lifestyle.
Nutritional Considerations for Vegetarians and Vegans
Vegetarians, but especially vegans, require thoughtful planning to avoid many nutritional deficiencies. Critical Nutrients
- Vitamin B12: Found primarily in animal products; at least one supplement or product with this vitamin must be included in a vegan’s diet.
- Calcium: This is an essential element for bone health; plant sources include dark greens and fortified non-dairy beverages as well as supplements.
- Iron, Zinc, Omega-3s: Beans, nuts, seeds, and fortified plant-based products are good sources.
Pregnancy and Early Childhood
Pregnant women and young children on vegetarian diets need special care to ensure adequate Vitamin B12, D, calcium, and DHA for proper growth and development. They should consult a dietitian.
Key Nutrients and Sources Vegetarians should emphasize the following: Protein: Tofu, tempeh, beans, nuts, quinoa, eggs. Iron: Legumes, fortified cereals, dried fruits, spinach.
- Calcium: Leafy greens, fortified non-dairy drinks, tofu.
- Zinc: Lentils, nuts, seeds, fortified cereals.
- Vitamin B12: Fortified foods, supplements.
- Omega-3s: Flaxseeds, walnuts, soy products.
Vegetarianism has many benefits towards one’s health and ethics, but in ensuring nutritional needs, it calls for great care, particularly for pregnant women and children. Proper guidance and a spread of food choices can make a vegetarian or vegan diet so satisfying and sustainable a lifestyle.
