Vegetarian Basics

Technically, there are six types of vegetarian diet. Most people who claim to be vegetarian will fit into one of these categories:

• Semi-vegetarian – dairy foods, eggs, chicken, and fish, but no other animal flesh.
• Pesco-vegetarian – dairy foods, eggs, and fish, but no other animal flesh.
• Lacto-ovo-vegetarian – dairy foods and eggs, but no animal flesh.
• Lacto-vegetarian – dairy foods, but no animal flesh or eggs.
• Ovo-vegetarian – eggs, but no dairy foods or animal flesh.
• Vegan – no animal foods of any type.

In general, vegetarian diets are lower in saturated fats, cholesterol and animal protein, and higher in fiber and folate than non-vegetarian diets. Consequently, vegetarians have substantially reduced risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, and some forms of cancer - particularly lung cancer and colon cancer. In western countries, vegetarians often live longer, on average, than non-vegetarians.

However, differences in lifestyle – not just eating habits – also play a huge role in vegetarian health. People who choose to follow a vegetarian diet are often non-smokers, have a lower body weight, and exercise regularly.

Of course, vegetarians can also be notoriously unhealthy. Some people simply cut meat out of their diet, only to replace it with more junk food. They don’t take care to satiate their appetite with plenty of protein and fiber. This often leads to cravings and overindulgence in high-sugar, high-fat, empty calories.

Replacing meat with poor substitutes can also lead to nutrient deficiencies in protein, iron, calcium, zinc and vitamin B12. Athletes, children and pregnant females are particularly at risk as their nutrient needs are especially high. Vegans (who eat no animal products of any type) in particular need to supplement their vitamin B12 intake. Poor meal planning, illness, stress and the excessive use of supplements can also cause problems.

Any diet change should aim for a balanced range of wholesome foods with plenty of fresh fruits, vegetables and whole-grain foods. If you do change to a vegetarian diet, make sure you are still getting enough (but not too many) calories for your activity level and weight goals. Continue to restrict saturated and trans fats and simple carbohydrates. Make sure you eat daily from each of the “vegetarian food groups” outlined in the next section.

It is always advisable to speak with a dietitian, nutritionist or other qualified health expert before making significant changes to your diet.

If you’re changing from a non-vegetarian diet to a lacto-vegetarian diet (still contains milk products and eggs), keep these pointers in mind. 

• Omit meat and increase intake of legumes (dried beans and peas), nuts, seeds; use meat analogues (textured vegetable protein products) additionally.
  
  
• Increase intake of soy as it is an exceptionally good source of protein. Soy products include soybean flour, tofu, soy milk and textured vegetable protein (made to resemble meat).
  
  
• Increase intake from all five food groups to supply adequate calories.
  
  
• Increase intake of breads and cereals, especially of whole-grain products. This group contributes protein, B vitamins and iron to the diet.
  
  
• Reduce empty calorie foods - sugar, soft drinks, confectionery, alcohol.
  
  
• Increase intake of milk and milk products (low fat and non fat/skim, if overweight or high blood cholesterol). The milk group replaces part of the protein and vitamin B12 which is reduced when meat is deleted from the diet.

If you are changing to a vegan diet, follow the first four suggestions above, and keep these extra pointers in mind:

• Maintain calorie requirement. An adequate intake of calories is essential; otherwise the body will use lean muscle tissue proteins for energy.
  
  
• Increase foods which replace the nutrients found in significant amounts in milk, especially calcium and riboflavin. For example:
  - Fortified soybased drinks
  - Green leafy vegetables
  - Legumes, nuts, (particularly almonds) seeds, dried fruits
  
  
• Use a vitamin B12 supplement, or B12 fortified soybean milk since there is no practical source of vitamin B12 in plant products.

Soya beans are an exceptionally good source of high quality protein for vegetarians. In the dried form they contain around 40% protein - about double the protein content of most other legume beans.

In countries where people eat diets high in soy, such as Japan, China and Korea, breast cancer rates are much lower than in the West, prostate cancer deaths are minimal, and unpleasant symptoms of menopause appear scant; there is no word for “hot flash” in Japanese!

Popular soy products include soybean flour, soy-enriched foods, soybean grits, soy-based drinks and textured vegetable protein. Textured vegetable proteins (TVP) are usually made from soy and are textured and flavored to resemble products such as beef, chicken, ham and fish. Almost all major food stores, and many specialty food stores, carry these “meatless meat” products.

Tofu (soybean curd) comes in soft and firm varieties, and can be used in soups, casseroles, burgers and stir-fries. As well as tofu, beans, legumes, vegetables, eggs and grains can all be used creatively in vegetarian cooking – check out the wide range of vegetarian cookbooks available at a library or bookstore.

Vegetarian dieters should try to eat something from each of these food groups each day for good health:

• Soybeans, dried beans, dried peas, nuts and seeds, eggs (if not vegan), textured vegetable protein.
• Milk and milk products (if vegan: soybean milk, B12 fortified), cheese; green vegetables, seeds, nuts, dried fruits, B12 supplement.
• Bread, cereals, rice, pasta, corn (whole grain varieties are best).
• Fruits and vegetables.