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By Travis Smith
Face it, there are a lot of diets out there. People choose a diet for a number of reasons. Some go on a temporary diet for weight loss or muscle gain, others choose a diet that fits their lifestyle and health goals. Many people just eat whatever they feel like with little consideration for nutrition. Which is best for you? Let's take a new look at one diet in particular, the vegetarian diet. First we'll look at what defines a vegetarian diet. Then we'll consider why people choose to eat as a vegetarian. You'll see that this diet can be incredible for health and fitness, if planned correctly. Whether you are on a diet or not, the vegetarian diet is definitely one worth considering!
What Defines a Vegetarian Diet?
 I think it's safe to say that most people are familiar with the term "vegetarian", which generally conjures up images of tofu, soy protein and the lack of consuming any meat or animal-derived foods. A strict vegetarian derives all of their nutrition from plant or plant-derived foods. Although most people think of vegetarians in the "strict" manner, what many may not realize is that there are other types of vegetarians as well. For example, lactovegetarians will eat milk and milk products, but no meat or eggs. Lacto-ovo-vegetarians are similar in this regard, but they will consume eggs as well. There are even more liberal variations of vegetarians, who may actually even consume some types of meat, such as seafood or fish. As you can see, there are a number of types of vegetarians.
The Health Benefits of Eating as a Vegetarian
People choose the vegetarian diet lifestyle for a number of reasons ranging from personal beliefs to health reasons. There is nothing magical about the vegetarian diet. It simply consists of a balance of fruits, vegetables, grains and legumes. Nevertheless, the health benefits of the vegetarian diet are quite amazing.
As stated in Understanding Nutrition (Ninth Edition), by Eleanor Whitney, et al.:
In general, vegetarians maintain a healthier body weight than nonvegetarians. Lower body weights correlate with their high intakes of fiber and low intakes of animal fat. Since obesity impairs health in a number of ways, this gives vegetarians a health advantage (Whitney, 196).
Weight control has become an important issue, especially considering the current weight crisis, in which nearly two-thirds of Americans are overweight or obese, according to data from the 1999-2000 National Health and Nutrition Examination Survey (NHANES).
Another benefit of the vegetarian diet is the positive effects it seems to have on blood pressure and coronary artery disease. Both of which are tied to the overweight/obese as a health risk and related to a diet high in total and saturated fat. Because the vegetarian diet excludes high-fat sources, fewer vegetarians suffer from diseases of the heart or arteries than meat eaters (Whitney, 197).
Yet another benefit of the vegetarian diet seems to be a significantly lower mortality rate from cancer. These foods eaten by vegetarians happen to be high in fiber, low in fat, and rich in antioxidants. In this instance, the evidence supporting high intakes of fruits and vegetables as a tool to reduce the risks of cancer is overwhelming (Whitney, 197). On the other hand, a diet high in meat has been linked to several cancers, including that of the colon.
As you can see, the vegetarian diet has amazing health benefits and is tied to reducing the risks of many chronic diseases and health problems. However, as any diet overloaded with fat can be detrimental, careful planning and balance is the key.
What About Protein and Nutrient Deficiencies?
So far the vegetarian diet sounds pretty good, but the unanswered question on your mind is probably, "What about protein and nutrient deficiencies?"
 It's a common misconception that a vegetarian diet will create a nutrient and protein deficiency in the body, due to the exclusion of meat sources. Surprisingly, even strict vegetarians can obtain adequate protein and nutrients as long as their diet has the correct planning and variety. In fact, "some people find it easier to meet today's dietary recommendations for health by adopting a plant-based diet" (Whitney, 197). Vegetarians have learned to use soy beans (a complete protein) along with the proteins found in whole grains, seeds and nuts and legumes to obtain adequate amounts of protein. As a side note, lacto or lacto-ovo-vegetarians are even more unlikely to develop a protein deficiency as they easily obtain all the essential amino acids they need from milk, cheese, and/or eggs in addition to their vegetarian diet.
As for other nutrients, vegetarians do have to be careful that they are receiving adequate amounts of iron, zinc, calcium, Vitamin B12 and Vitamin D.
- Iron is a problem for meat eaters as well as vegetarians. Good sources include iron-enriched cereals and breads as well as dark green leafy vegetables and legumes.
- Zinc is easily available from meat, but in order for vegetarians to achieve adequate amounts a diet consisting of a variety of nutrient-dense foods is recommended, such as whole grains, nuts, and kidney beans (Whitnes, 199).
- Calcium is not a problem for lactovegetarians as milk and cheese are rich sources, however other good sources include: calcium-fortifed soy milk or juice, calcium-set tofu, vegetables such as broccoli and turnip greens as well as some nuts and seeds.
- Vitamin B12 is found mainly in animal sources. "To defend against vitamin b12 deficiency, vegans must rely on vitamin B12-fortified sources (such as soy milk or breakfast cereals) or supplements" (Whitney 199).
- As for Vitamin D, if sunlight exposure is not adequate enough or vitamin D-fortified milk is not consumed, supplementation may be a good idea.
As you can see, by eating a variety of foods and adding necessary supplements, any deficiency problems can be overcome with relative ease.
Conclusion
There is definitely a relationship between diet and health. From weight control to cancer prevention, the possible health benefits of the vegetarian diet as opposed to other diets are quite remarkable. The key to a successful healthy vegetarian diet is variety and adequate meal planning. Although it may take some lifestyle adjustments to go from meat-eater to vegetarian, all in all, the health benefits may be worth it!
Click here to view the Vegetarian Food Pyramid!
Bonus: Sample Vegan Diets
Meal 1
Breakfast
1/2 cup apple juice
1 cup granola (toasted oatmeal, almonds and raisins) with 1 cup Silk or comparable soy milk
whole grain bagel with 1 tsp jam
chai green tea
Lunch
1/2 cup V8 or vegetable juice
(2 Tbsp.) peanut butter (1/2) banana sandwich on whole wheat bread (2 slices)
carrot and celery sticks (one carrot, 1/2 stock of celery worth)
Dinner
tossed salad (mixed greens, spinach, tomato, cucumber, garbanzo beans, green pepper, sunflower seeds) with olive oil dressing
2 cups spaghetti with 1 cup seasoned tomato sauce with garbanzo beans and mushrooms
1 slice Italian bread
fresh pear
ice water with lemon
Snack
3 cups popcorn, oil popped and lightly salted
Meal 2
Breakfast:
Bowl cinnamon & brown sugar cream of wheat with added soy milk or
1 serving shredded wheat with 1/3 cup soy milk and
1/2 Cup blueberries, raspberries or strawberries
Mid-Morning Snacks (2)
2 servings of fruit of choice
Example: apple, orange, plum, pear, apricot, kiwi, banana
1 cup Raw veggies of your choice
Lunch
1 cup southwestern seasoned pasta
Fresh salad: your choice of unlimited raw veggies.
Example: cukes, tomatoes, carrots, snow peas, sprouts, spinach
mixed baby greens - found packaged in supermarkets & natural foods stores with red mustard, red chard, frisee, arugula, radicchio
2 oz. garbanzo beans and 3 oz. tofu
Top with herbal seasoning or a low calorie, low fat salad dressing of your choice.
Note: For tofu that textures and tastes better: Use extra firm, freeze, thaw, drain well and crumble.
Afternoon Snacks (2)
2 or 3 sheets of Nori toasted
2 fruit servings (apple, pear slices, cherries, berries)
large baked red potato with salsa sauce (counts as two servings)
To toast Nori, place a sheet between metal tongs and hold it over oven burner - toast for a few seconds on one side, then switch to other until turns glossy black green...Mmmmm!
Dinner
1 soft flour tortilla
1/2 cup refried beans, lentils or garbonzo beans
1/4 avocado
mixed greens, olives, tomatoes, mushrooms
Evening Snack
serving fruit of choice
1 cup chamomile or Sweet Dreams tea
Crunchy veggie mix (raw broccoli tops, pepper strips, red onions, baby carrots)
Meal 3
Breakfast:
Whole wheatberries (kernels of wheat) cooked into cereal.
1 cup fat-free soy milk
Lunch:
Large salad with assortment of dark green leafy lettuces, raw
carrots, peppers, mushrooms with olive oil dressing
1 cup chick peas, 1/4 cup walnuts or almonds on salad
Whole wheat bread (not white flour colored with molasses): 1 slice
Water with a twist of lime
Snack:
Roasted soy beans: 1/2 cup
Dinner:
Mixture of kidney beans and white beans with Indian Spices: 1 cup
Brown Basmati Rice - 1 cup
Large stalk of steamed broccoli with cauliflower
8 oz. Fat free soy milk
Snack:
Fresh orange, apple, pear or other fruit
Helpful Hints For Vegan Shopping
Detecting foods that have milk in them will be easy if you spot any of these words on the label: caseinate, casein, curds, dry milk solids, nonfat dry milk, and whey. Products which often contain milk include baked products, chocolate desserts and candies, sherbet, puddings, nondairy creamers and whipped toppings, margarine, and whipped potatoes.
If the food is made with egg the label will list any of these words: albumin, ovomucin, ovomucoid, vitellin, ovovitellin, livetin, powdered or dried egg, and ovoglobulin. Eggs are often found in baking mixes, batter-fried foods, baked products, breads, custard, sherbet, coffee, root beer, noodles, egg substitutes, sauces, and soups.
Other Great Sources of Vegetarian Info
References:
National Research Council, Recommended Dietary Allowances, 10th edition, 1989.
Position of The American Dietetic Association: Vegetarian Diets, JADA 93:11:1317 - 1993.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES.
National Institutes of Health. (2003): NIH Publication No. 03-4158.
Whitney, Eleanor, et al. Vegetarian Diets. Understanding Nutrition Ninth Edition. (2002): 196-202.
Learn more about soy and other types of protein and find the best supplement sources in our full Muscle Building Supplements Guide!
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