A Vegetarian or Vegan Diet Is a Healthy, Plant-Based Diet You Can Sink Your Teeth Into

October 2004 - With so many diets making headlines these days, it is difficult to separate the truth from the hype. We decided to take a closer look at a lifestyle and diet that has existed throughout the ages: vegetarianism. To learn more about the advantages of this approach to healthy eating, we enlisted the help of Marilyn Gordon, MS, RD, LD, dietitian at Memorial Regional Hospital Fitness & Rehabilitation Center.

Q: What are the differences between a "vegetarian" and a "vegan"?

There are actually a few different approaches to a vegetarian diet. Although a "vegetarian" typically follows a strict, plant-based diet, some may consume fish or chicken occasionally. A "lacto-ovo vegetarian" eats no animal products, except for eggs and milk, while a "lacto vegetarian" won't eat eggs, but drinks milk. A "vegan" excludes all animal products from the diet, including animal-based items such as honey or gelatin. This approach also may carry over into other areas of a vegan's life. For instance, a vegan may choose not to own any leather products or wear leather shoes. Whether for animal rights, environmental reasons or personal conviction, a vegan avoids all animal product and by-product consumption.

Q: What are the health benefits of vegetarian or vegan diet?

Numerous health benefits are associated with consuming more fruits and vegetables and less animal products. A reduced intake of cholesterol may reduce the risk of heart disease. When taking in more fruits, vegetables and legumes, the increase in fiber may help to prevent certain cancers, especially colon cancer. It also can help to lower blood pressure. In addition, the increased consumption of fruits and vegetables provides valuable vitamins, nutrients, minerals, fibers, antioxidants and phytochemicals that help fight off the damaging effects of our environment.

While not a main focus of a vegetarian or vegan diet, weight loss can be a healthy result. By eliminating animal fats and replacing them with natural foods higher in fiber, a person may feel satisfied sooner and therefore eat less.

Q: How do you get started as a vegetarian or vegan?

People commonly starting a vegetarian or vegan diet through a gradual transition. For instance, rather than abruptly changing your diet, you might focus on eliminating animal products from one meal per day. For lunch, you might eat only vegetables, while for dinner, you might still incorporate an animal protein. After a week or so, you might aim to eat only a certain number of meals that include animal products, then reduce that number the following week. During this transition, you will be gradually increasing your intake of fruits, vegetables and legumes while decreasing your intake of animal products.

Q: What do vegetarians and vegans eat?

The simple answer: all of the fruits and vegetables nature gives us! This includes grains, cereals, pasta, rice, beans, lentils and a host of nuts. Soy products are an organic alternative to dairy and include soy milk, soy yogurt and soy cheese. Items such as veggie burgers are an excellent alternative, and there is even veggie chicken that uses no animal products yet tastes like the real thing. Any good diet is well-planned, and planning for this type of diet is easy with the choices we have today.

Q: Where do vegetarians and vegans shop?

Now more than ever, these products can be obtained at a traditional grocery store. Some grocery stores have aisles dedicated to "organic" or "health foods" while other items can be found in the dairy or vegetable section. For specialty items you may still need to visit a health food store, but even those are becoming more mainstream and easy to find.

Q: What about protein and calcium? Does this type of diet provide enough nutrients?

All vegetables, grains and beans provide protein. Protein deficiency in a vegetarian or vegan diet is not a concern unless, as with any diet, the diet itself is imbalanced and involves poor eating habits. Beans, lentils, peas, tofu, almonds, walnuts and seeds are an ideal source of protein. The type of fat found in these nuts is health- promoting and a necessary part of a well-balanced diet as well.

Regarding calcium, many vegetables provide calcium, while products such as calcium-fortified orange juice and calcium-fortified cereals provide additional amounts. The only real concern, with vegans in particular, is vitamin B12. Since this only comes from animal products, vegans should incorporate B12-fortified cereals, fortified soy milk or nutritional yeast into their diet. Regardless of the level of vegetarianism, the use of multivitamin supplements is recommended to ensure proper intake of necessary vitamins.

Q: What are alternatives to milk and dairy products?

Soy milk, rice milk, tofu, soy yogurt and soy cheese are all alternatives to traditional dairy products. Some soy milks are vanilla- or chocolate-flavored and provide satisfying taste. Some vegetarians and vegans choose to pour juice over their cereal or granola in place of milk. Almond butter is a nutrient-rich choice instead of traditional butter. Again, there are numerous choices available today that make it easy to adopt this eating plan.

Marilyn Gordon, MS, RD, LD/N

Q: Are there any disadvantages to this diet choice?

This depends on the level of vegetarianism. Choices may be more limited when dining out, but alternatives are usually available. You may choose to eat prior to attending social functions or offer to bring an item that would satisfy the masses but also conform to this type of diet, such as fruit salad or pasta. Similar to following a heart-healthy diet, it is perfectly acceptable to ask what foods are being served to help satisfy your needs. From a financial perspective, a vegetarian or vegan diet can be a less expensive alternative to high-protein or even traditional diets.

For additional information on plant-based diets, contact Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800.

 

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