Truth or Myth: Vegetarians are always healthier than their meat-eating counterparts?
Research suggests that people who follow an appropriately planned vegetarian diet often are slimmer, have lower cholesterol and lower blood pressure. Vegetarian diets also have long been associated with decreased risk for such chronic diseases as obesity, type 2 diabetes and heart disease. The magic word in all this is “appropriate.”
Over the years, I have encountered many people who simply cut out meat cold-turkey from their diets so they could call themselves “vegetarian.” The problem with this is their diet often stays the same, except an extra carbohydrate now replaces the meat portion on the plate. Cheese pizza and French fries are vegetarian, but they should not become the foundation of a vegetarian diet. This type of vegetarian eating increases one’s risk for weight gain and nutrient deficiencies. So, before you decide to jump-ship and become veg, take into consideration how to adequately plan your diet.
What does ‘vegetarian’ mean?
There are many ways to define a vegetarian diet, and there are many different kinds of vegetarians.
• Lacto-vegetarian: Does not eat meat, fish or eggs but does include milk and dairy products
• Lacto-ovo-vegetarian: Same as lacto-vegetarian, except includes eggs
• Pescatarian: Does not eat meat, but includes fish in his or her diet
• Vegan: The strictest of all vegetarians, vegans do not eat any animal-based products—no dairy, no butter, no eggs, no meat and no fish
Is vegetarianism better for me?
Yes and no. If you plan your diet appropriately, becoming vegetarian often means increasing your intake of fruits, vegetables, nuts and seeds while decreasing your saturated fat intake—all of which can have positive effects on your health. However, research also suggests that following a diet like the Mediterranean diet, in which you consume mostly turkey, chicken and fish with very little red meat, can be equally beneficial to your health.
I heard an interesting TEDTalk, where the speaker makes a case for becoming a “weekday vegetarian.” In this way, people eat vegetarian during the week and allow themselves to have meat only on the weekends, decreasing their overall meat intake. This idea has grown on me, and if becoming a strict vegetarian is not appealing to you, I suggest trying to eat mostly vegetarian.
What will be missing from my diet if I become vegetarian?
If you cut meat out of your diet, it is important that you replace it with other protein sources. This can include beans, legumes, nuts, yogurt, soy and tofu. There are plenty of imitation “meat” foods out there, as well, if you’re feeling adventuresome. Studies also suggest that vegetarians can become deficient in folic acid, zinc, iron and vitamin B12, which can cause anemia.
Tips for becoming vegetarian (or more vegetarian):
• Decide how strict you want to be with your restrictions. Consider including milk, dairy products, eggs or fish.
• Substitute meat with beans, legumes, nuts, seeds or soy products at every meal.
• Balance your meals to make your overall diet healthier. Be sure to include lots of fruits, vegetables and whole grains, and stay away from the salty/fried foods.
• Talk to your doctor or dietitian to see if you should be taking any vitamin supplements to prevent nutritional deficiencies.
• Exercise! Never forget that adequate exercise is important for everyone, even vegetarians.
For the tech-savvy:
There are countless apps for vegetarian recipes. Yummly (free) has all types of recipes including vegetarian, or try Just Vegetarian (free), which is strictly veg.
Also, check out this Ted Talk online for something interesting to ponder.
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