Why become a vegetarian? After all, millions of people around the world chow down on burgers, steaks and chicken wings ever day and live to a ripe old age. What’s the harm of eating meat?
There are probably as many reasons why people become vegetarians as there are vegetarians in this world. Whether you choose to become a vegetarian for health reasons, ethical concerns or spiritual reasons, there are many, many good health reasons to choose a vegetarian diet.
Vegatarian Diet Health
Many people choose a vegetarian diet for its myriad health benefits. Experts including Dr. Dean Ornish believe that a diet high in plant-based foods and low in animal fats leads to lower total cholesterol levels, optimal body weight, improved bowel function, and better overall health.
One of the largest health studies on the vegetarian diet is the Seventh-Day Adventist Health Studies, conducted by Loma Linda University of California.
Because Seventh-Day Adventist mostly follow vegan and vegetarian diets, they form a unique population ready-made for scientists to study. Some Seventh-Day Adventists do eat meat occasionally, but for the most part, this population eats more plant-based foods than the typical American.
Researchers have uncovered several intriguing findings from this study that link a vegetarian lifestyle to better health:
• Adventists men lived about 7 years longer than non-Adventist men, and Adventist women, about 4 years longer than their non-Adventist counterparts
• Eating plant-based foods appears to reduce the incidence of coronary artery disease, heart disease, and many cancers, especially colo-rectal cancers
Other studies support these findings. The general consensus among nutritionists, researchers and health professionals is that vegetarians have a lower risk of cancer, coronary artery disease, heart disease, and hypertension. A good vegetarian diet is low in saturated fat, high in fiber, and rich in plant-based nutrition – all dietary aspects recommended by medical professionals to prevent many common diseases.
Vegetarian Reasons
People often choose to become vegetarians for ethical reasons. Some are concerned about the conditions in which livestock are raised, shipped and slaughtered. Others believe it isn’t right to kill sentient beings for food. Some religions embrace vegetarianism for spiritual reasons.
Along with the belief that flesh foods block conscious contact with God, and make it more difficult to meditate, caring people professing belief in numerous religions cite the environmental impact of raising meat animals.
Raising beef cattle, for example, uses more land, grain and water than raising food crops such as wheat, oats and corn. The same pasture could be used to raise much more food to feed the hungry and poor. These concerns span both ethics and religion and fuel many people’s quests to become vegetarians.
Disadvantages of the Vegetarian Diet
So far, we’ve talked only about the advantages for embracing a vegetarian diet. There are some drawbacks to this way of life, however. A common misconception about a vegetarian diet is that it is deficient in protein, but many plant-based protein sources can provide more than enough protein to meet one’s daily requirements. Vegetarians may include dairy products, eggs, cheese and soy-based protein sources in the diet, but vegan must rely upon soy sources, nuts, seeds, and combinations such as rice and beans to supply adequate amino acids, the building blocks of protein.
According to Amy Magnuson, a registered dietician, vegetarian diets may lack key nutrients such as:
• Vitamin B-12
• Vitamin D
• Calcium
• Iron and zinc
Among these vitamins and minerals, vegetarians who consume milk and eggs may obtain adequate amounts of vitamin B-12, vitamin D, and calcium. For those who abstain from all animal products, fortified cereals and supplements can safeguard against deficiencies.
Adequate amounts of vitamin D may be obtained from sun exposure. Twenty minutes a day of sun exposure is thought to encourage the body to naturally produce as much vitamin D as it needs. Limit sunbathing to the hours between 8 and 10 a.m. or after 3 p.m. to protect against the strongest rays of the sun.
Vegetarian Health Lifestyle
Vegetarians in general tend to be among the health-conscious. Most vegetarians embrace more than one healthy lifestyle factor. They tend to be non smokers and read up on health information.
Most vegetarians participate in some form of exercise, and they also tend to pursue spiritual practices, whether that’s organized religion or individual meditation. A combination of these healthy living factors coupled with the social support and stress relief provided by spiritual practices may yield more positive benefits than simply leaving meat off the plate.
Transition to a Vegetarian Diet
Overall, a vegetarian diet has more benefits than drawbacks. Transition to a vegetarian diet slowly or jump right in, depending on your health, lifestyle and circumstances. To begin the transition, start by cutting out the worst food offenders: processed, cured or smoked meats, beef and pork.
Over the course of days, weeks or months, wean yourself away from packaged foods and embrace new vegetarian meals. Get books and cookbooks out of the library or buy them at bookstores and teach yourself one new recipe a week. Enjoy whole grains, organic fruit, vegetables, nuts and seeds. Whole grain pasta and brown rice are delicious and form the base for many vegetarian meals.
Try not to fill your plate with cheese-based recipes. A common mistake new vegetarians make is to substitute meats with cheese to keep the “mouth feel” of common dishes. Allow your palate time to adjust to this new, healthier lifestyle. Here’s to becoming vegetarian!
