~ Vegetarian Nutrition ~
What are the facts?
Given some of the myths and misinformation about a vegetarian or vegan diet, there may be some people who are concerned about getting enough of the daily required vitamins and minerals in their diet when they adapt a vegetarian or vegan lifestyle. To be sure, Vitamin B-12, as well as some other important nutrients, are derived from animal products in the diet of those people who are not vegetarian or vegan. But, the essential vitamins and minerals found in animal products are also found in many vegetarian diets. Where there is a lack of those essentials, supplements may be added to the diet to make up for any deficiency. So, let's take a brief look at how a vegetarian diet can supply the necessary nutrition for living a healthy life.
First, plant based diets are typically lower in saturated fats and cholesterol than those that include animal products. They are also higher in fiber. Both of these facts, we've heard before, are important from the standpoint of prevention or lowered risk for heart disease and colon cancer.The methods used to prepare vegetarian meals is, or certainly should be, more conducive to a lower fat diet too. Try to use methods such as steaming, broiling or roasting if you want to cook vegetables. Use lesser amounts of oil when stir frying. Try to use oils such as safflower oil, grapeseed oil or olive oil. Proponents of the raw food diets would argue that raw is better. You can still have a hot meal with raw food cooking. It simply means that none of the prepared foods will be cooked above 115 degrees, thereby preserving as much of their inherent nutrition as possible. Soy foods like tofu, tempeh, and soy milk contain plant estrogens, called isoflavones. Some nutritional experts believe that isoflavones may have a cholesterol-lowering effect. So what can be found where, when it comes to eating a plant-based diet? Vitamin C is found in citrus fruits and juices, cantaloupe, broccoli, and tomatoes. Vegetable oils, dark green vegetables, nuts, avocados, and whole grains provide generous amounts of vitamin E. Beta-carotene can be found in orange and dark yellow vegetables like carrots, winter squash, and pumpkin. Nuts appear to reduce the risk of heart disease. Vitamin B12 - This is the one where, especially as we age, we need to ensure that we are getting an adequate amount. B12 is not found in any significant amounts in plant-based foods. According to Dr Winston Craig, MPH, PhD, RD, Professor of Nutrition and Chairman of the Nutrition & Wellness Department at Andrews University in Michigan:* "To insure an adequate intake of vitamin B12, vegetarians who eat little or no animal-derived products should use another source of vitamin B12. B12 can be found in fortified soymilk, nutritional yeast, or a fortified breakfast cereal. However, it is typically not enough to provide the necessary B12 and should be enhanced by using a vitamin B12 supplement" (paraphrased). What about protein? It is fairly easy for a vegetarian diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. The following chart from the USDA Nutrient Database for Standard Reference illustrates this point. The chart is based on a vegan diet.
* There are many more informative articles and other helpful information about vegetarianism and veganism, by Dr. Craig and others available at http://www.vegetarian-nutrition.info/
As always, consult your physician or nutrition expert before beginning any new diet regimen. The facts presented here are from a variety of sources as well as the authors opinions and should not be construed as medical advice. Adequate research on the part of the reader should serve as the test of acceptance of the facts.
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