Vegetarian Diets Explained

Others are concerned about the environment. Generally speaking, it takes ten pounds of protein from grains to produce one pound of protein from meat. Some individuals worry that we are wasting valuable farm land growing grains that will be given to cattle and other animals. Calorie for calorie, this can be a wasteful practice, and with many people starving in the world, this is a viable concern, although distribution realities should also be considered. Frances Moore Lappe addresses this in her classic book, Diet for a Small Planet.

Also, cattle ranging takes up quite a bit of land, and this land now includes parts of rainforests that have been clear-cut. Environmentally conscious individuals may be concerned about the effect this has on other species and the indigenous peoples who live in those affected areas. Cattle ranching also uses a great deal of hormones and antibiotics, which may have long-term health effects later on down the road. A good book about the cattle ranching industry is Mad Cowboy, by Howard F. Lyman.

Other people may be worried about the amount of cholesterol that is contained in animal products, not to mention the aforementioned hormones and antibiotics. They make adopt a vegetarian diet strictly for health reasons. There is quite a bit of evidence to support that eating a diet rich in animal fat can increase cholesterol. In fact, Dean Ornish and Nathan Pritikin have made these claims, and have quite a number of case histories to back them up.

Are All Vegetarians the Same?

No, there are many different types of vegetarians. However, the most common type is a lacto-ovo, who eats eggs and dairy products, but not meat. Vegetarians who abstain from all animal products are called vegans.

Some people call themselves vegetarians, but eat fish and chicken. There have been quibbles over this, as most people consider vegetarianism to be the practice of abstaining from all forms of meat. However, it is important to remember that this is a linguistic error, if anything, and people should be encouraged to continue making healthy choices without being judged harshly. It can be easy to fall into the trap of zealotry regarding one’s eating habits, which can become unhealthy. Most likely, fruitarians, who only eat fruit and nuts that have fallen off of trees, are not eating a balanced and healthy diet, for example. This is an example, in this writer’s opinion, of food zealotry that has been taken a bit too far.

Will I Lose Weight?

It is important to understand that this type of food selection is not necessarily a weight-loss diet, but is a way of life. However, most individuals who stick to a vegetarian diet tend to have BMI’s in the normal range. Although it is possible to become overweight on a vegetarian diet, it is not common.

However, if you are a vegetarian who frequently partakes of guacamole with chips and beer, cheesecake and chocolate bars, you are probably going to be overweight, and unhealthy to boot. As with any way of eating, vegetarians must practice moderation in portion sizes and choose the foods that they eat wisely. After all, it is technically possible to be a vegetarian and subsist entirely on cheese puffs. It’s not recommended, however!

Can You Get Enough Protein and Nutrients?

Protein is not a problem. Many foods contain protein, including grains. As long as a vegetarian eats a balanced diet of legumes, grains and vegetables, then he or she will get enough protein.

One concern that must be addressed is getting enough Vitamin D and B-12 in their diets. Vitamin D is primarily a concern for those who do not consume dairy products. Fortunately, all of the other nutrients that we need to survive are either made by the body or are provided in non-meat foods. A person can get adequate Vitamin D by spending a few minutes in the sun each day, and B-12 supplements are readily available.

Overall, if you are so inclined, a vegetarian diet can be a very healthy one, and offers few limitations while still providing many healthy options.