By Kia Edwards
From “meatless Mondays” to “Tofurky Thursdays”, more Americans are becoming more aware of their diet and switching over to some form of vegetarianism. In fact, the amount of vegetarians in the US has nearly doubled in the last few years to just about 5%. Is it worth making the switch? Let’s see….
For starters, the American Dietetic Association defines vegetarians as:
Image - www.bu.edu• Vegans or total vegetarians exclude all animal products (e.g. meat, poultry, fish, eggs, milk, cheese, and other dairy products). Many vegans also do not eat honey.
- • Lactovegetarians exclude meat, poultry, fish, and eggs but include dairy products.
- • Lactovegetarians exclude meat, poultry, fish, and eggs but include dairy products. fish but include dairy products and eggs. Most vegetarians in the US are lacto-ovovegetarians.
The shift toward a vegetarian diet is based on the fact that Americans generally eat a high calorie diet that consists of too much saturated fat, cholesterol and sodium. In addition, Americans tend to eat too few complex carbohydrates and fiber. Combine this with the fact that obesity is rising at an alarming rate, and we have a solid reason to change our diets. Studies have shown that vegetarians have a lower risk of developing many conditions plaguing our population such as obesity, heart disease, some cancers {specifically colorectal, breast and ovarian}, diabetes and high blood pressure. This is because a vegetarian diet is typically low in fat and high in fiber. However, it is possible to eat a diet that is high in fat if the wrong things are eaten on a regular basis (think french fries, hash-browns, etc).
Vegetarians do need to be aware of the fact that if they don’t eat a balanced meal, they increase their risk of lacking some nutrients. Quinoa, soy, lentils and tempeh are good sources of protein for vegetarians to eat. Vegetarians can also rely on dark, leafy greens for iron and calcium. Vitamins B-12 and D become more of a challenge, but additional supplements may be taken in order to get an adequate amount in your diet.*
Image from www.sodahead.comNow, on to the meat eaters. What are the benefits of meat? The Johns Hopkins School of Medicine states that a meat diet has the following benefits: it’s a good source of complete protein, iron, zinc and B vitamins. Protein is necessary to build and repair muscle tissue, a necessity for everybody, but especially athletes. Iron is necessary for transporting oxygen around the body, while zinc helps with healthy eyes and skin. Meat diets also have the added benefit of simplicity. Vegetarians generally have to carefully plan their meals in order to ensure that they are getting the required nutrients. Lastly, meat diets tend to provide more satiety than vegetarian diets.
The downside to a meat diet is that meats contain saturated fats and cholesterol. This increases the risk of developing coronary heart disease. Relying on meat as a main food source can also lower your fiber intake. After eating that porterhouse steak, you may be too full to eat the side of spinach AND dessert…so guess which one you choose? Fiber is important for digestion and may help to prevent colorectal cancer. Digesting meat also requires more effort for your kidneys. However, a healthy individual typically does not have to worry about this fact.
All in all, it’s a matter of personal taste….so the battle between the carnivores and omnivores will continue. Vegetarian diets certainly have their benefits and, if you are willing to make sure that you’re getting all of your nutrients, it’s not a bad way to go. Some health experts recommend that individuals, at the very least, try to follow a vegetarian diet a couple of times a week to experience the health benefits. Meat eaters can focus on eating more lean meats and incorporating fish in their diets. They should also focus on getting enough fruits and vegetable to ensure adequate fiber intake if they aren’t willing to make the change.
*Please check with your doctor before taking