Healthy Vegetarianism

A philosophy of eating, like vegetarianism, has to be understood in the context of the motivation for doing it. The reason for adopting a vegetarian or vegan way of life may be: ethical, animal welfare, environmental, health, economic, world hunger issues or religious beliefs.

In the broadest sense, a vegetarian is a person who does not eat meat, fowl or fish or products containing these foods. However within this broad term, there are a number of sub-groups of vegetarianism. Some of these include:

Demi-vegetarian - the only restriction is red meat

Partial vegetarian - eat fish and poultry

Ovo-lacto-vegetarian - eat animal products such as egg and dairy

Lacto-vegetarian - only dairy products are eaten

Vegans - eat no animal products at all. These are the most dedicated vegetarians.

Vegans eat no animal meat or by products of animals, and avoid making use of animal derivatives (like leather shoes) and animal tested products (like cosmetics) in their lifestyle. Many people who have chosen a vegan lifestyle have done so for ethical reasons, especially the cruelty and exploitation involved in the making of animal products.

Vegetarianism -The health benefits of a plant-based diet

There is little disputing that an appropriately planned vegetarian diet has a wide range of health benefits. Vegetarians are reported to have a lower body mass index than non-vegetarians. They experience lower rates of death from ischaemic heart disease, show lower blood cholesterol, lower blood pressure, and lower rates of hypertension, type II diabetes and prostate and colon cancer. These are some of the adverse effects of animal products eaten in excess over a lifetime.

A vegetarian diet offers a variety of nutritional benefits. It is a diet low in saturated fat, cholesterol, and animal protein, whilst being higher in carbohydrates, fibre, magnesium, potassium, folate, boron and the antioxidants vitamins C and E, and cancer-preventing phytochemicals, or plant chemicals. Due to the emphasis on fresh fruits and vegetables, this diet tends to be more alkaline unlike the acidity produced by eating animal proteins. Acidity in the body causes calcium to leach from the bones to act as a buffer, thereby contributing to bone demineralisation. Poor quality animal proteins can contain hormones and antibiotics, adversely affecting our health.

Vegetarianism -Nutrient deficiencies to watch out for in a vegan/ vegetarian diet

Whilst a vegetarian based diet has many advantages, it can also contain low amounts of certain essential nutrients, if it is not sufficiently balanced:

Vitamin B12

It has been argued that vegans are no more vulnerable to vitamin B12 deficiency than meat eaters. This is because vegans have a more favourable balance of gut flora that produces sufficient B12.

Sources - Occurs naturally only in animal products. Can obtain it from dairy foods and eggs. Soil is a rich source of vitamin B12, and it is thought that lightly washed, freshly harvested vegetables were a viable source. However modern food practices and the sterile nature of food and the environment do not make this a viable source.

Required for -DNA synthesis, red blood cell production, energy production, insulation of nerve cells, homocysteine metabolism, fat burning, bone building, neurotransmitter and hormone production

Deficiencies - pernicious anaemia, can raise homocysteine levels, increasing the risk of heart disease

Vegetarian sources - fortified foods, yeast extract, fortified soya milk. Micro-algae (spirulina, chlorella and blue-green algae) is thought to be an excellent source of B12 although there is debate as to whether it is in a bio-available form to the body.

Vitamin D

Infants, children and older adults synthesize vitamin D less efficiently

Sources - primarily comes from the action of sunlight on the skin. Normally present in animal sources - butter, eggs, oily fish, milk, liver. Also present in some fortified margarine.

Required for - bone formation - maintenance of plasma calcium levels. It is important in the prevention of osteoporosis.

Deficiencies - rickets (in children), osteoporosis, diarrhoea, insomnia, nervousness and muscle twitches

Vegetarian sources - sunshine, supplement with a daily multivitamin

Vitamin A

Preformed vitamin A is only found in animal foods. Vegetarians rely on vitamin A from consumption and conversion of dietary beta carotene. The inclusion of 3 servings per day of yellow/ orange fruit and vegetables or dark green leafy vegetables is thought to be sufficient to meet Vitamin A requirements.

Vitamin B2

Animal meat is a good source of vitamin B2 and non-meat eaters might have a deficiency of this vitamin. Non meat sources of vitamin B2 include: almonds, mushrooms, asparagus, bananas, beans, broccoli, figs, kale, lentils, peas, sesame seeds, sweet potatoes, tofu, tempeh and wheat germ.

Calcium

Calcium is a mineral vital for nerve transmission and muscular contraction and healthy teeth and bones. A strict vegan diet can be deficient in this mineral, if a wide-enough range of calcium-rich greens, vegetables, nuts and beans are not consumed. Boron, a mineral which is effective in reducing calcium loss, is found mainly in fruits, vegetables and nuts. Higher intake of potassium and vitamin K amongst vegetarians is a benefit in safeguarding against bone loss.

Vegetarian sources of calcium- broccoli, collards, kale, bok choy, turnip greens, okra, nuts, seeds, pulses, fortified soya products, tofu, figs, blackstrap molasses. A number of these foods are also excellent sources of magnesium which is needed for calcium absorption.

Iron

Haem-iron found in animal blood, especially red meat, is absorbed five times more efficiently than plant sources which contain only non-haeme iron. However, excess haem iron can act as a pro-oxidant. This possibly explains the link between arterial damage and colorectal cancer seen in meat eaters.

The main inhibitor of iron absorption in a vegetarian diet, is phytates found in wheat. However, vitamin C which is typically higher in a plant based diet, consumed at the same time as iron, can help to improve absorption.

Vegetarian sources - tofu, kidney beans, lentils, pumpkin seeds, quinoa, watercress, parsley, mushrooms, dried fruits, potato skin, asparagus, beetroots, oatmeal, blackstrap molasses

Zinc

Animal protein is believed to enhance the absorption of zinc, whereas phytates (in wheat products) bind to and excretes zinc. It is thought that zinc is likely to be lower in a vegetarian diet.

Vegetarian sources - aduki beans, navy beans, cashew nuts, pumpkin seeds, sunflower seeds, ginger root, Brazil nuts

Iodine

Studies suggest that vegans who do not consume iodise salt or sea vegetables are at risk of iodine deficiency. The fact that vegan diets are also often high in goitrogens (foods which inhibit thyroid function), such as soya products and cruciferous vegetables, suggests a possible issue in relation to thyroid insufficiency.

Vegetarian sources - kelp, sea vegetables and iodised salt

Omega 3 EFA's

Vegetarian diets can be low in Omega 3 fatty acids and their derivative EPA and DHA, sourced directly from fish oils. It is therefore recommended that vegetarians include good sources of Omega 3 sources such as flaxseed, pumpkin and walnut in their diets. Zinc is one of the co-factors required for the conversion of omega 3 fatty acids to DHA and EPA. If there is a deficiency of zinc in the body, it is now possible to obtain vegan sources of DHA, derived from micro-algae.

Protein

There is absolutely no reason why a vegan diet cannot satisfy the protein needs of the body. Vegan sources of protein include beans and pulses, soya based products, nuts and seeds and grains. Some vegan foods such as quinoa are a good source of all eight essential amino acids. A combination of a complex carbohydrate and a plant protein (i.e. brown rice and beans) at the same meal, or eaten over the course of the day, will create a complete protein.

A well-planned vegan or vegetarian lifestyle has many benefits and can be suitable for all stages of life. However, it is important to ensure a balanced diet that supplies all the nutrients needed to stay healthy. Blood tests can be done to assess mineral levels if deficiencies are suspected. Good quality, suitable supplements can be taken to address any nutrients that may be lacking.

BIBLIOGRAPHY

Ashwell M et al (2004) Lamberts: The Practitioners Guide to Supplements. Second Edition. London. The Reader's Digest Association Ltd.

Holford P (2004) New Optimum Nutrition Bible. London: Piatkus

Matten, G. (2004) BCNH: YR2 -Practitioner Certificate. Superfoods, Raw Foods, Water, Veganism & Vegetarianism, Food Combining, Macrobiotics. London: BCNH

Author: Jacqueline Wildish from Fresh Earth Food Store:
http://www.freshearth.co.za/store/p-2246-vegetarianism.aspx.

The Fresh Earth website offers: Healthy Meal Plans, Vegetarian Recipes, Health Articles, Expert Advice and Organic Grocery Shopping Online. http://www.freshearth.co.za

This post was made using the Auto Blogging Software from WebMagnates.org This line will not appear when posts are made after activating the software to full version.

Raising a Healthy Vegetarian Teen

Jessica is a competitive runner. She watches what she eats and tries to keep her weight down to help her speed. One night at dinner, when her mother passes the chicken, Jessica says, "No thanks, I've decided to become a vegetarian." Her mother isn't quite sure how to respond and wonders whether Jessica is only trying to legitimize the exclusion of additional foods from her diet.

Since Paul started middle school, he has been withdrawing from his family in different ways. His family is largely meat and potato eaters; thus, his parents are not pleased when Paul decides to become a vegetarian. His father believes Paul is rejecting their family's way of eating. Paul's mother is concerned about the adequacy of his diet, since he is excluding many foods without adding nutritionally equivalent substitutes. She also misses Paul at family meals; he says there's not much point in joining the family because they eat foods he can't eat and seeing meat on the table bothers him.

These real-life scenarios of vegetarian teenagers are shared by author and researcher Dianne Neumark-Sztainer, PhD, MPH, RD, in her new book "I'm, Like, SO Fat!": Helping Your Teen Make Healthy Choices About Eating and Exercise in a Weight-Obsessed World. After conducting one of the largest and most comprehensive studies on eating patterns and weight-related issues in adolescents (www.epi.umn.edu/research/eat), Neumark-Sztainer knows how American teenagers eat. Called Project EAT (Eating Among Teens), the University of Minnesota study was designed to track eating patterns, physical activity, dieting behaviors, and weight concerns of 4,746 adolescents and 900 parents.

Vegetarianism has become a booming nutrition trend over the past few years. Now more than ever, vegetarian families are bringing this once-alternative dietary choice to the attention of mainstream America. Evidence of the progress is everywhere: McDonald's now offers an array of meatless salads; school lunch programs now offer vegetarian entrees; and meat alternatives, such as tofu, are sold in most supermarkets.

Taking a stand for animal rights by choosing not to eat meat fits well with teenagers wanting to be part of a cause. As they try to sort through their own philosophies on avoiding meat, poultry, or fish, teens may use their newfound food beliefs as a platform to further separate themselves from concerned family members. Many of these teens are looking out for the animal's health but ironically can easily neglect their own health in the process.

How Many Teens Are Vegetarian?

In 2000, The Vegetarian Resource Group (VRG), a nonprofit group working to educate people about vegetarianism and related issues, conducted a Roper poll on 1,240 youths to track the number of young vegetarians in the United States (www.vrg.org/journal/vj2001jan/2001janteen.htm). They found that 2% of youth aged 6 to 17 never eat meat, fish, or poultry.

More recently, Project EAT found a 4% increase from the Roper poll results, showing that a total of 6% of the teens surveyed said they were vegetarians. The study also found that the first step many teens take on their way to becoming vegetarians is to eliminate red meat from their diet.

Reed Mangels, PhD, RD, coauthor of the American Dietetic Association's position paper on vegetarianism and nutrition advisor for the VRG, gives feedback on why teens are choosing to become vegetarian. "In my experience, teens become vegetarian because of concerns about animals, the environment, health reasons, and a desire to emulate a peer or a celebrity," she comments. "I do not feel that more teens are becoming vegetarian because of body image or weight issues than are becoming vegetarian for environmental or animal issues."

Concerned Parents

So what do parents need to know if they want to raise children on a meatless diet or if a child suddenly announces that he or she is now a vegetarian? To start, parents must be aware of the nutritional needs teenage vegetarians have and how to creatively inspire their teenagers to eat a variety of foods. Finding healthy foods their children genuinely enjoy can go a long way toward ensuring that their children's nutritional needs are being met. Nutrients that are usually supplied by meat, dairy, and egg products must be worked back into a teen's diet to meet the recommended dietary allowance for protein, calcium, iron, and vitamin B12.

How concerned are mothers who are already vegetarian? A mother of three and a vegetarian for more than 17 years, Naomi Arens says she would not mind if her children chose a vegetarian diet. She has decided to let her children choose for themselves whether they will avoid meat. "As a mom, my main concern is that my [children's] diets are not always the most healthful or balanced.... To eliminate a major food group might make it more difficult," says Arens. "My kids like lots of vegetarian foods, such as tofu, so they would probably do fine." She admits that in a "fast-food world," though, eating vegetarian takes more time and planning, which she believes could be difficult for busy families making the switch.

Mangels and her husband are both vegan. "We weren't going to do anything different for the kids," she says. "We tend to be a little loose in social situations and tell our daughters when something is likely to contain eggs and allow them to decide whether to eat it." What her children do eat are beans--veggie baked beans, bean burritos, and beans and rice--and hot dogs and hamburgers made with tofu or other meat substitutes for protein. Fortified juices, soy milk, and supplements provide calcium; one daughter also gets calcium from collards, kale, and broccoli, which the other daughter doesn't like.

Family Communication Is Key

Communication between parents and teens and the example the parents set matter tremendously. The key to understanding why your child is bent toward this new way of eating is effective communication. Teens watch and listen to their parents, in addition to other influencers such as friends, media, and the Internet. Parents need to stay alert and be aware of their own food-related and body image issues and the messages they are sending to their children. Project EAT found that teens whose parents reported eating more fruits, vegetables, and dairy foods were also more likely to eat more of these foods.

Compromise is the best way for a "nonvegetarian" family to adapt to a vegetarian teen. Parents should develop a plan to include the teen in food preparation or grocery shopping. Don't change everything--your new vegetarian still needs to come to family meals and take the responsibility for the time it takes to eat and plan vegetarian meals.

According to Project EAT, the most common reason in choosing to not eat meat was to maintain or lose weight. Vegans were not as interested in weight control issues. Lee Kaufman says she did not decide to become a vegetarian as an 18 year old for body image reasons. Rather, her decision was founded entirely in her ethical beliefs. Kaufman quips, "If it didn't come from a cow, I would love a steak right now!"

Neumark-Sztainer believes that vegetarianism leading to an eating disorder is the exception rather than the rule. She says that those who are already on their way to developing disordered eating behaviors may adopt vegetarianism as an additional strategy for restricting food intake. Ilyse Simon, RD, a private practitioner specializing in disordered eating, agrees, commenting that some of the young girls she counsels who are anorexic have become vegetarians because they kept restricting their food intake.

What Teens Are Up Against

It is estimated that teenagers may be the fastest-growing group of vegetarians and often require special resources and support when their families aren't supportive of their dietary choice.

Lack of proper nutrition can cause teenage vegetarians to become protein malnourished since the meat is removed from the meal mix. And many teens do not realize that just because a vegetarian diet is lower in fat intake, it doesn't mean it is lower in calories, especially when sugary desserts and snack foods are chosen.

Another danger is a lack of emotional support, either from parents or peers who may not understand the decision. Even when a teen wants to be a vegetarian, it can still be difficult. Kevin Cummings, a vegetarian since the age of 12 and now in his late 20s, remembers how hard it was in middle and high school--specifically, dealing with ridicule about his vegetarian diet. Sasha Clark, a 16-year-old vegan since birth, says, "The worst part of being vegan used to be the teasing that I got, and some people 'pitied' me because I couldn't eat what they ate. But now that I'm older, I try to use these moments as educational opportunities." Clark was interviewed by VegFamily on her story of living as a vegan teen. "Today, though," she says, "I am happy to say that the best part of being vegan is knowing that my diet is contributing not only to my health but also to the well-being of animals and to the good of the environment."

Creative Vegetarian Snacking

When a vegetarian teen is in the house, it's time to get creative with the snack list. Have the house stocked with trail mix, popcorn, pizza, bean tacos, bagels, and dried fruits to keep the "ultimate teen snacker" eating well throughout the day with at least four to five mini-meals. Eating out is easier than ever before for vegetarian teens with the presence of Mexican food chains and many local Chinese, Japanese, and Mediterranean restaurants.

The philosophy of vegetarianism mixed with the unpredictable teenage mind will demand creative nutrition education and communication. The goal must be to foster a vegetarian lifestyle in adolescence that the teen can build on throughout young adulthood. Ultimately, their growth into healthy and informed adult vegetarians will someday influence their nutritional choices for their own children.

Kindy Peaslee is a registered dietitian and wants to help your family learn how to identify food and beverage choices that contribute to healthy lifestyles. Look for her recipe Web site for parents, http://www.healthy-kid-recipes.com

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Eat like a vegetarian

Vegetarianism is becoming more and more popular as people recognize the health benefits of a plant-based diet. However, after years of a vegetarian (mostly vegan) lifestyle, I've come to realize that many people are unclear as to what, or how, to feed a vegetarian. Perhaps you have found yourself in a situation where a vegetarian has entered your life and your ideas about what to feed them are limited. If vegetarianism is new to you, you may need some support in understanding what to feed them. On behalf of vegetarians everywhere, allow me to clear a few things up so that you don't need to stress out if one is coming to your house for dinner. By the end of this article you will understand the types of vegetarians, some myths about vegetarians, and some easy methods of feeding them.

First of all, let's start with some definitions:

Vegetarian - a person who, for whatever reason, chooses not to eat meat. It is best to clarify which type of vegetarian your guest is, before planning the menu. A person may be any of the following types of vegetarians or a combination of two or three!

Ethical Vegetarian - this person has chosen not to eat meat because they feel it is unethical. Depending on the personality of your vegetarian, it may be best that there is no meat on the table. Some ethical vegetarians find the sight of meat (especially something like a rare piece of beef) to be repulsive and it may ruin their appetite.

Health-Conscious Vegetarian - this vegetarian is conscious of what they eat because they recognize food as a source of nutrition to keep the body healthy. They may grow some organic vegetables at home, participate in healthy activities, and generally live a healthy lifestyle. This doesn't necessarily mean that they won't enjoy a nice glass of wine with dinner so don't assume that is the case. Always ask.

Junk-Food Vegetarian - The junk food vegetarian is often a person who became a vegetarian as a youth, teen, or young adult, usually for ethical reasons, and without any concern for nutrition at all. They may eat a lot of pizza, pasta, doughnuts, candy, soft drinks and the like. This type of vegetarian may not even like most vegetables. They most likely do not refer to themselves as a "Junk-Food Vegetarian" so tread softly when inquiring.

Vegan - a vegan is a vegetarian who not only excludes meat but also any animal products (including milk, cheese, eggs, and sometimes even honey) from their diet. Some vegans are strict with this and will not eat bread that has been made with an egg or some milk. Others are more flexible; choosing to be vegan at home and as close to vegan as they can get when they are out. I'm mostly vegan at home, but I'd rather be vegetarian than hungry if I'm out.

Flexitarian - this person prefers a vegetarian diet but may occasionally eat a small amount of meat.

Pescatarian - from the Spanish pescado (fish), this person will sometimes eat fish and/or seafood.

Lacto-Ovo Vegetarian -dairy products and eggs are eaten, but not meat.

Raw Food Vegetarian - a raw foodist chooses to eat a vegetarian diet that is uncooked. There are many health benefits to eating raw plants since cooking destroys many valuable enzymes. If you have a raw foodist coming over and you don't have a raw food "cook"book, plan on a robust salad. (See below)

Macrobiotic - is a type of vegetarian with a very specific and healthy diet. It is best to ask them for some suggestions or to research recipes on the internet.

In general, the best way to feed your vegetarian is to simply ask them what they eat. I always appreciate when we have been invited to dinner at someone's house and they ask if I eat this or that. It means a lot when someone goes through the trouble of setting aside a portion for me before they add the meat part of the recipe. And sometimes that's all it takes; if you're making pasta, take some sauce out of the pan before adding the meat. The same goes for a salad that might have bacon, eggs, or cheese in it - depending on your vegetarian. Feeding a vegetarian is easier than you think; you may just need to make a few small changes to your recipes and get beyond some of the myths about vegetarians.

Here are a few common myths about vegetarians:

Myth #1: Vegetarians only eat salad and tofu.

While most vegetarians do enjoy salad, and some enjoy tofu; that is not all that we eat. If you are planning to feed a vegetarian only salad, it needs to be more than iceberg lettuce, cucumbers, tomatoes, and carrots. More on that in the recipe section at the end of the article. Some vegetarians, myself included, are not fans of soy products such as tofu, and may not eat it at all.

Myth #2: Vegetarians don't eat meat.

This part is actually true but I put it here because most people don't realize that vegetarians don't simply eliminate an entire food group from our diets... we replace the meat with other foods. If your entrée consists of lasagna with meat sauce, don't assume that the side salad and peas will be enough food for your vegetarian guest. Leave the meat out of the sauce. Do not expect a vegetarian to pick the meat out of a dish. Replace the meat entrée with something of substance like beans and rice or a hearty vegetable dish like stuffed squash, peppers, or tomatoes. If you're serving burgers as your main course, you are probably going to have a hungry dinner guest if you don't have anything of substance to replace it.

Myth #3: Pasta is a good solution.

Pasta will suffice for one or two meals, but if this vegetarian is going to be eating at your table on a somewhat regular basis, pasta is going to get old fast; as will pizza. Many vegetarians choose this lifestyle for the health benefits gained from eating plants and eating pasta and pizza will not provide these health benefits. If your vegetarian is an ethical vegetarian, they may have no concerns about nutrition and pizza and pasta will work just fine for them. Remember to ask, but keep in mind that you can't have a vegetarian without the "veg"!

No vegetarian wants to be imposing. It is easy to make them feel welcome and it is always exciting to try new recipes.

Here are a few recipes to help you to feed your vegetarian - and possibly yourself!

Patti's Portobello Perfecto

Bursting with flavor and texture, this recipe often satisfies a steak-eater too!
4 Portobello Mushroom Caps (more or less)
All Natural Hummus - flavor of choice (40 spices is my favorite)
All Natural - Sun-dried tomatoes (without preservative) or Shredded Carrots or Salsa or Bruschetta
Olive oil
Balsamic Vinegar
Roasted Garlic
Fresh Basil
Brown Rice (to serve as bed)
350° F Oven - 15 to 20 minutes or until mushrooms soften (become tender) when poked with a fork
Cook brown rice separately.
Wash mushroom caps. Pat dry with clean towel or paper towel.
Lightly brush tops of caps with olive oil and place top-down on a glass, stone or other baking dish.
Pour 1-2 tsp. balsamic vinegar into/over each cap.
Spoon hummus to cover inside of caps about ¼ inch deep and spread with fork.
Add ½ tsp. roasted garlic to each cap and spread with fork.
Add sun-dried tomatoes or shredded carrots or salsa or bruschetta to cover.
350° F Oven - 15 to 20 minutes or until mushrooms soften when poked with a fork
Remove from oven and serve over a bed of brown rice.
Cover top with fresh basil.
These caps are succulent and juicy and the bed of rice serves to catch all the wonderful juices that will escape. Simply divine!

Crazy Tater Feast

This is a simple meal that you can even pack for lunch!
Wash potatoes and leave skins on, bake until soft
You can bake the potatoes in advance (say you are cooking something else in the oven, throw some potatoes in there) and store them in the fridge.
When ready to serve...
Slice or cut potatoes in an oven-safe dish.
Top with hummus (all natural, flavor of choice), salsa and black beans.
Sprinkle with sweet corn (frozen or other)
Heat in 300°F oven and serve
If potatoes are already hot from baking, there's no need to warm the toppings but you can pop them back into the oven to take the chill off.
These are delicious, high in fiber and filling!

Hearty Salad

Full of color, flavor, and texture, this salad is sure to satisfy!
Mixed greens
Cucumbers
Shredded carrots
Sliced cherry tomatoes
Red cabbage, chopped
Sliced bell peppers (yellow, red, or green)
Canned chickpeas/garbanzo beans, drained and rinsed (or kidney beans, or black beans)
Frozen corn (rinse with cool water to thaw)
Frozen peas (rinse with cool water to thaw)
Black olives, sliced
Red onion, chopped
Slivered almonds (or sunflower seeds, or other nut/seeds)
Chopped roasted garlic (from a jar)
Raisins (or golden raisins, or dried cranberries)
All-natural dressing (on the side)

In a large salad bowl (or individual salad bowls), fill half the bowl with mixed greens. Add sliced cucumber, shredded carrots, sliced cherry tomatoes, red cabbage and peppers. Then add chickpeas, thawed corn, thawed peas, sliced olives, and chopped red onion. Sprinkle with nuts, add ¼ teaspoon of chopped, roasted garlic per serving, and sprinkle with raisins. For your dressing, choose an all-natural version or possibly extra virgin olive oil and balsamic vinegar.

Having a vegetarian at your table should not be daunting. Don't be afraid to ask them if they will eat something before you plan your menu. Simple steps like leaving the meat ingredient out of a casserole, salad, sauce, or dish may be all you need to do. When all else fails, think Mexican! Rice and beans with some sautéed vegetables is sure to satisfy your vegetarian guest!

Patti Bartsch, M.A., Ph.D. is the owner of Naturally Unbridled ( http://www.NaturallyUnbridled.com ), a holistic life & wellness coaching company. She is a Certified Clinical Practitioner and Holistic Life & Wellness Coach with the American Council of Holistic Medicine as well as an Adjunct Professor for Kingdom College of Natural Health. Patti combines her unique background in biotechnology, nutrition, education and holistic wellness to empower her clients to achieve their optimal life and health through simple, natural methods. Visit http://www.NaturallyUnbridled.com to take a free quiz to see how Naturally Unbridled you are and receive a FREE GIFT - the "Heal Naturally" chapter from her book "7 Steps to a Naturally Unbridled Life". Dr. Bartsch is available for interviews, networking and private and group coaching.

This post was made using the Auto Blogging Software from WebMagnates.org This line will not appear when posts are made after activating the software to full version.

Healthy Vegetarianism

A philosophy of eating, like vegetarianism, has to be understood in the context of the motivation for doing it. The reason for adopting a vegetarian or vegan way of life may be: ethical, animal welfare, environmental, health, economic, world hunger issues or religious beliefs.

In the broadest sense, a vegetarian is a person who does not eat meat, fowl or fish or products containing these foods. However within this broad term, there are a number of sub-groups of vegetarianism. Some of these include:

Demi-vegetarian - the only restriction is red meat

Partial vegetarian - eat fish and poultry

Ovo-lacto-vegetarian - eat animal products such as egg and dairy

Lacto-vegetarian - only dairy products are eaten

Vegans - eat no animal products at all. These are the most dedicated vegetarians.

Vegans eat no animal meat or by products of animals, and avoid making use of animal derivatives (like leather shoes) and animal tested products (like cosmetics) in their lifestyle. Many people who have chosen a vegan lifestyle have done so for ethical reasons, especially the cruelty and exploitation involved in the making of animal products.

Vegetarianism -The health benefits of a plant-based diet

There is little disputing that an appropriately planned vegetarian diet has a wide range of health benefits. Vegetarians are reported to have a lower body mass index than non-vegetarians. They experience lower rates of death from ischaemic heart disease, show lower blood cholesterol, lower blood pressure, and lower rates of hypertension, type II diabetes and prostate and colon cancer. These are some of the adverse effects of animal products eaten in excess over a lifetime.

A vegetarian diet offers a variety of nutritional benefits. It is a diet low in saturated fat, cholesterol, and animal protein, whilst being higher in carbohydrates, fibre, magnesium, potassium, folate, boron and the antioxidants vitamins C and E, and cancer-preventing phytochemicals, or plant chemicals. Due to the emphasis on fresh fruits and vegetables, this diet tends to be more alkaline unlike the acidity produced by eating animal proteins. Acidity in the body causes calcium to leach from the bones to act as a buffer, thereby contributing to bone demineralisation. Poor quality animal proteins can contain hormones and antibiotics, adversely affecting our health.

Vegetarianism -Nutrient deficiencies to watch out for in a vegan/ vegetarian diet

Whilst a vegetarian based diet has many advantages, it can also contain low amounts of certain essential nutrients, if it is not sufficiently balanced:

Vitamin B12

It has been argued that vegans are no more vulnerable to vitamin B12 deficiency than meat eaters. This is because vegans have a more favourable balance of gut flora that produces sufficient B12.

Sources - Occurs naturally only in animal products. Can obtain it from dairy foods and eggs. Soil is a rich source of vitamin B12, and it is thought that lightly washed, freshly harvested vegetables were a viable source. However modern food practices and the sterile nature of food and the environment do not make this a viable source.

Required for -DNA synthesis, red blood cell production, energy production, insulation of nerve cells, homocysteine metabolism, fat burning, bone building, neurotransmitter and hormone production

Deficiencies - pernicious anaemia, can raise homocysteine levels, increasing the risk of heart disease

Vegetarian sources - fortified foods, yeast extract, fortified soya milk. Micro-algae (spirulina, chlorella and blue-green algae) is thought to be an excellent source of B12 although there is debate as to whether it is in a bio-available form to the body.

Vitamin D

Infants, children and older adults synthesize vitamin D less efficiently

Sources - primarily comes from the action of sunlight on the skin. Normally present in animal sources - butter, eggs, oily fish, milk, liver. Also present in some fortified margarine.

Required for - bone formation - maintenance of plasma calcium levels. It is important in the prevention of osteoporosis.

Deficiencies - rickets (in children), osteoporosis, diarrhoea, insomnia, nervousness and muscle twitches

Vegetarian sources - sunshine, supplement with a daily multivitamin

Vitamin A

Preformed vitamin A is only found in animal foods. Vegetarians rely on vitamin A from consumption and conversion of dietary beta carotene. The inclusion of 3 servings per day of yellow/ orange fruit and vegetables or dark green leafy vegetables is thought to be sufficient to meet Vitamin A requirements.

Vitamin B2

Animal meat is a good source of vitamin B2 and non-meat eaters might have a deficiency of this vitamin. Non meat sources of vitamin B2 include: almonds, mushrooms, asparagus, bananas, beans, broccoli, figs, kale, lentils, peas, sesame seeds, sweet potatoes, tofu, tempeh and wheat germ.

Calcium

Calcium is a mineral vital for nerve transmission and muscular contraction and healthy teeth and bones. A strict vegan diet can be deficient in this mineral, if a wide-enough range of calcium-rich greens, vegetables, nuts and beans are not consumed. Boron, a mineral which is effective in reducing calcium loss, is found mainly in fruits, vegetables and nuts. Higher intake of potassium and vitamin K amongst vegetarians is a benefit in safeguarding against bone loss.

Vegetarian sources of calcium- broccoli, collards, kale, bok choy, turnip greens, okra, nuts, seeds, pulses, fortified soya products, tofu, figs, blackstrap molasses. A number of these foods are also excellent sources of magnesium which is needed for calcium absorption.

Iron

Haem-iron found in animal blood, especially red meat, is absorbed five times more efficiently than plant sources which contain only non-haeme iron. However, excess haem iron can act as a pro-oxidant. This possibly explains the link between arterial damage and colorectal cancer seen in meat eaters.

The main inhibitor of iron absorption in a vegetarian diet, is phytates found in wheat. However, vitamin C which is typically higher in a plant based diet, consumed at the same time as iron, can help to improve absorption.

Vegetarian sources - tofu, kidney beans, lentils, pumpkin seeds, quinoa, watercress, parsley, mushrooms, dried fruits, potato skin, asparagus, beetroots, oatmeal, blackstrap molasses

Zinc

Animal protein is believed to enhance the absorption of zinc, whereas phytates (in wheat products) bind to and excretes zinc. It is thought that zinc is likely to be lower in a vegetarian diet.

Vegetarian sources - aduki beans, navy beans, cashew nuts, pumpkin seeds, sunflower seeds, ginger root, Brazil nuts

Iodine

Studies suggest that vegans who do not consume iodise salt or sea vegetables are at risk of iodine deficiency. The fact that vegan diets are also often high in goitrogens (foods which inhibit thyroid function), such as soya products and cruciferous vegetables, suggests a possible issue in relation to thyroid insufficiency.

Vegetarian sources - kelp, sea vegetables and iodised salt

Omega 3 EFA's

Vegetarian diets can be low in Omega 3 fatty acids and their derivative EPA and DHA, sourced directly from fish oils. It is therefore recommended that vegetarians include good sources of Omega 3 sources such as flaxseed, pumpkin and walnut in their diets. Zinc is one of the co-factors required for the conversion of omega 3 fatty acids to DHA and EPA. If there is a deficiency of zinc in the body, it is now possible to obtain vegan sources of DHA, derived from micro-algae.

Protein

There is absolutely no reason why a vegan diet cannot satisfy the protein needs of the body. Vegan sources of protein include beans and pulses, soya based products, nuts and seeds and grains. Some vegan foods such as quinoa are a good source of all eight essential amino acids. A combination of a complex carbohydrate and a plant protein (i.e. brown rice and beans) at the same meal, or eaten over the course of the day, will create a complete protein.

A well-planned vegan or vegetarian lifestyle has many benefits and can be suitable for all stages of life. However, it is important to ensure a balanced diet that supplies all the nutrients needed to stay healthy. Blood tests can be done to assess mineral levels if deficiencies are suspected. Good quality, suitable supplements can be taken to address any nutrients that may be lacking.

BIBLIOGRAPHY

Ashwell M et al (2004) Lamberts: The Practitioners Guide to Supplements. Second Edition. London. The Reader's Digest Association Ltd.

Holford P (2004) New Optimum Nutrition Bible. London: Piatkus

Matten, G. (2004) BCNH: YR2 -Practitioner Certificate. Superfoods, Raw Foods, Water, Veganism & Vegetarianism, Food Combining, Macrobiotics. London: BCNH

Author: Jacqueline Wildish from Fresh Earth Food Store:
http://www.freshearth.co.za/store/p-2246-vegetarianism.aspx.

The Fresh Earth website offers: Healthy Meal Plans, Vegetarian Recipes, Health Articles, Expert Advice and Organic Grocery Shopping Online. http://www.freshearth.co.za

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