In the time of the cave men, hunting and gathering was the equivalent of our modern day grocery shopping. Most often women gathered nuts, roots, fruits, and vegetables while the men hunted for meat to sustain their group or family. Meat was vital to life when there weren’t large amounts of plant food available and little to be grown while engaging in the nomadic lifestyle. Nomads and other such travelers weren’t able to grow their own food. Things like squash and other long living vegetables would only last so many months, and food could not be grown while living a wandering lifestyle. Thus cows and other such livestock became domesticated. As these animals followed the tribes they learned to live off the scraps of the people. They became useful in ways such as pulling wagons and eventually as food when none other could be found.
In the times of the nomad, eating meat was necessary and even vital, but what about in our modern day and age? Is it really as necessary as people think? The fact is “Most people throughout world history have eaten a largely vegetarian diet. Only recently, in Europe and North America, where meat and animal products have become affordable, have diets centered around meats become widespread. In other parts of the world, plant-based diets remain more common” (Forks Over Knives). Meat is a quick and easy source of most all of our vital nutrients. It contains calcium, iron, zinc, vitamin B12, vitamin D, and of course protein (Decuypere). Meat is the easy way of getting important minerals in our diets. As a society we have grown so accustom to the western diet where meat is the main dish, and during the height of the drive-through burger joint, people would have never thought twice about their hamburger. Now, however, the research of fast food has shown how much damage we’re really doing to our bodies. Research on meat has also shown relation to crippling medical conditions like diabetes, cancer, heart disease, strokes, and more which keep most American’s in the obesity spectrum or taking countless prescription drugs (Forks Over Knives). Although quick and easy, is meat really the best way to get nutrients? The answer to all these problems is not the latest surgery or the latest pill but something much simpler and less expensive in the long run. What if we could eat ourselves to a healthier life? Vegetarians and vegans say we can. A vegetarian diet is the most adequate health plan.
Many have adopted a whole-foods, plant-based diet. After all it’s not a new idea. Hypocretes taught “Let food by thy medicine,” (Forks Over Knives) and now several doctors have embraced his mantra. Doctors Matthew Lederman, M.D., and Alona Pulde, M.D. are of the few. They aren’t only physicians as they authored the book Keep It Simple, Keep It Whole: Your Guide to Optimum Health, and Founders of Exsalus Health and Wellness Center in Los Angeles, California. They believe the majority of impediments to health stem from a pervasive confusion surrounding the world of health (Our Philosophy). The whole-foods, plant-based diet they instruct is often referred to as a vegan lifestyle. In some circles veganism has acquired a bad name because of individuals not seeking a correct nutritional balance, however:
It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes (Position of the American Dietetic Association: Vegetarian Diets).
Many people have adopted such diets gaining no nutritional value simply because they are not properly planning their meals. Thus the American Dietetic Association states, “In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs” (Position of the American Dietetic Association: Vegetarian Diets). It is possible and optimum to include vegan customs on your table.
It isn’t as hard to become a vegan as it once was. Vegetarian diets have become some what of a trend and sparked interests worldwide. This increasing interest is advanced by “the emergence of college courses on vegetarian nutrition and on animal rights; the proliferation of Web sites, periodicals, and cookbooks with a vegetarian theme. Restaurants have responded to this interest in vegetarian diets. A survey of chefs found that vegetarian dishes were considered ‘hot’ or ‘a perennial favorite’ ” (Position of the American Dietetic Association: Vegetarian Diets).
The new trend of the veggie lifestyle is forwarded by the ever increasing availability of vegetarian food like meat analogs and nondairy milks. The production of soy milk, meat alternatives, cheese substitutes, tofu, vegetarian entrees, and side dishes are forecasted to grow five percent annually. From 2001 to 2008 the market for such products grew from $815 million to $1.4 billion. (Ginsberg). “With so many fortified products available today, the nutritional status of the typical vegetarian today would be expected to be greatly improved from that of a vegetarian 1 to 2 decades ago” (Position of the American Dietetic Association: Vegetarian Diets). This improvement is largely due to a greater awareness among the vegetarian population of what constitutes as a balanced vegetarian diet. Nutritional differences may explain some of the health advantages of those following a varied, balanced vegetarian diet. (Position of the American Dietetic Association: Vegetarian Diets). This diet tends to be lower in saturated fats and cholesterol, higher in dietary fibre, antioxidants, and phytochemicals, as well as more fruits, vegetables, and legumes (Hoy).
In an interview with a representative from Yummy Plants, a website supporting vegansim, Dr. Neal Barnard was asked how a vegan diet offers more health gains than a vegetarian diet. “There are several significant health gains for people following a 100% plant-based diet. First, a vegan diet is heart-healthy. Because there is no animal fat, there is no cholesterol. A second advantage is that a vegan diet eliminates casein, the dairy protein which is found in milk. Casein is a common trigger for rheumatoid arthritis and joint pain. People often find that their pain disappears when they refrain from eating dairy products” (Dr. Neal Barnard Discusses the Benefits of a Vegan Diet Yummy Plants).
Similarly, Dr. T. Collin Campbell found documentation of a study in India on casein. A population of experimental rats were given 20% or 5% of casein in their diets while exposed to a cancer causing carcinogen. They were testing the effect of protein on cancer. For the group given the 20% dosage, the equivalent found in meat protein, cancer cell growth was turned on. But as for the group with only 5% amounts, the same as found in plant based proteins, cancer growth turned off. This along with Dr. Campbell’s studies of increased liver cancer in Philippeno children eating animal based foods was a decisive point in his research (Forks Over Knives).
As you can see, unknown to most, there are bad types of protein, but what about the essential proteins:
It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight (Wasserman).
Vegan and vegetarian protein intake are not substantially different from that of non-vegetarians as long as they eat a diverse and organized diet.
Along with the worry about protein are the concerns about iron, zinc, calcium, vitamin D, and vitamin B12. However, all are rectifiable. Iron, for instance, can be better absorbed by involving simple food preparation techniques:
Soaking and sprouting beans, grains, and seeds, and the leavening of bread, can diminish phytate [an iron inhibitor] levels and thereby enhance iron absorption. Vitamin C and other organic acids found in fruits and vegetables can substantially enhance iron absorption and reduce the inhibitory effects of phytate and thereby improve iron status (Position of the American Dietetic Association: Vegetarian Diets).
Other inhibitors include calcium, and the polyphenolics in tea, coffee, herb teas, and cocoa. Fiber only slightly inhibits.
The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets, mainly due to the higher phytic acid content. Therefore, zinc requirements for some vegetarians whose diets consist mainly of phytate-rich unrefined grains and legumes, may exceed the Recommended Dietary Allowance. Soy products, legumes, grains, and nuts are all zinc sources. Food preparation techniques, such as soaking beans, grains, and seeds as well as leavening bread, can reduce binding of zinc by phytic acid and increase zinc availability. To some extent organic acids, such as citric acid, can also enhance absorption. (Position of the American Dietetic Association: Vegetarian Diets).
Vegetarians aren’t as concerned about their calcium as vegans are but either way it is a vital nutrient:
Cruciferous vegetables, like kale, broccoli, and brussels sprouts are great sources of calcium, as are dark, leafy greens. The mighty bean is a calcium source that doesn’t get a lot of attention. Beans are also a good source of magnesium, which helps your body absorb calcium. Just like dairy products, you can find juices and other plant- based foods that are fortified with calcium and vitamin D. This is a great way to make up the difference if you’re not eating enough greens and beans to get the calcium you need (Striepe).
Some vegans, for example, have been reported to have reduced bone mass who did not use vitamin D supplements or fortified foods. Vitamin D has long been known to play a role in bone health. Its status depends on sunlight exposure and intake of vitamin D-fortified foods or supplements like some brands of soy milk, rice milk, orange juice, and some breakfast cereals. If sun exposure and intake of fortified foods are insufficient to meet needs, supplements are recommended (Position of the American Dietetic Association: Vegetarian Diets).
B12 is a water-soluble vitamin with a very low recommended daily intake requirement, about 2-3 micrograms per day. Micrograms, not milligrams. However, it “is required for proper red blood cell formation, neurological function, and DNA synthesis” (Dietary Supplement Fact Sheet: Vitamin B12). Stored in the liver, kidneys, and muscle tissue, about 65-75% is reabsorbed by the body instead of excreted. Vitamin B12 is the least of our worries when it comes to a vitamin deficiency. Nonetheless, most sources of B12 are meat or dairy products. Therefore, supplements are advised; especially for vegans. A deficiency of the vitamin would take anywhere from five to twenty years to develop. Although it could be masked by adequate folic acid intake, as the two vitamins work together, but only temporarily. “Eventually a B12 deficiency manifests as nerve damage and pernicious anemia, a very serious type of anemia where red blood cells are improperly formed and white blood cell count is low” (Vegans and the B12 Deficiency Myth). The consequences of deficiency are severe but maintaining an adequate supply of the vitamin minuet. Most vegetarians consume “B12-fortified foods, such as soy and rice beverages, some breakfast cereals and meat analogs, or Red Star Vegetarian Support Formula nutritional yeast; otherwise a daily vitamin B12 supplement is needed” (Position of the American Dietetic Association: Vegetarian Diets).
Returning to Dr. Barnard’s interview, his third reason for a vegan diet, “is that the food has a high fiber and vitamin content which helps people who are overweight to drop the extra pounds and lower their blood pressure” (Dr. Neal Barnard Discusses the Benefits of a Vegan Diet Yummy Plants). Dr. Barnard went on to explain that veganism is still right for those already slim and trim. “There’s no need to worry. The weight loss comes from the fat layer so people who are already thin (and lean) won’t lose more weight. A vegan diet does not cause people to lose muscle mass or bone mass” (Dr. Neal Barnard Discusses the Benefits of a Vegan Diet Yummy Plants).
According to the American Dietetic Association:
Well-planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets are appropriate for all stages of the life cycle, including pregnancy and lactation. Appropriately planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth. Lifelong vegetarians have adult height, weight, and BMIs that are similar to those who became vegetarian later in life, suggesting that well-planned vegetarian diets in infancy and childhood do not affect final adult height or weight. Vegetarian diets in childhood and adolescence can aid in the establishment of lifelong healthful eating patterns and can offer some important nutritional advantages (Position of the American Dietetic Association: Vegetarian Diets).
Athlete and olympic taekwondo gold medallist Lauren Burns has been vegetarian since the age of three. She faced opposition before the 2000 Sydney Olympics when nutritionists told her she couldn’t be vegetarian and still meet her food requirements as an athlete. Many of the foods she was eating didn’t fit into their data analysis. They didn’t calculate the benefits of foods like spirulina, seaweed and some of the ancient grains such as spelt, and amaranth (Hoy). Lauren Burns is just one example of a successful, vegetarian athlete. She simply had to work to make sure she was getting all the vitamins and minerals needed. Vegetarianism can work for any person living any lifestyle.
The facts about vegetarian diets are widely unknown. You are able to live a healthy and active lifestyle as a vegetarian. Although it takes more nutritional planning, the benefits are worth it. Meat is an easy way out when it comes to vitamins and minerals. But shouldn’t the connections to meat eating and problems such as heart disease, high cholesterol, and cancer scare us? Well to some it isn’t enough, they simply like the taste of meat, or they see vegetarianism as too extreme. But isn’t heart bypass surgery extreme when you could simply give up a few things in your diet? For those people and all who won’t convert to vegetarianism the next best answer is a gradual shift from meat as the main dish. Eventually our society should transition to meat as a side dish or condiment like our eastern brothers entertain. Even if veganism is not an option to everyone eating meat simply as a side dish will still aid immense health benefits.
