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Why Go Vegetarian?(This information is courtesy of the Animal Protection Institute)Introduction & Health Issues The reasons for choosing vegetarian include health concerns, moral convictions, environmentalism, religious beliefs, economics, and taste preferences. Regardless of motivation, more people than ever before are choosing vegetarian meals or completely eliminating animal products from their diet. According to surveys conducted for the National Restaurant Association, on any given day about 20% of people look for a restaurant with vegetarian options, and nearly 15% of U.S. college students select a vegetarian option in their dining halls. The Pentagon’s Combat Feeding Program’s surveys of Marines and other GIs prompted it to begin offering more vegetarian entrees in the prepackaged field food known as Meals Ready to Eat or MREs. Astronauts have also demanded for more vegetarian MREs for space missions. In response to growing public demand, the number of vegetarian options offered in grocery stores and restaurants is also on the rise, making it easier than ever to eat plant-based foods. The following is a look at the major benefits of choosing vegetarian that may appeal to you. Your Health! If the nutritional quality of a particular diet is measured by its ability to promote health and longevity, then it is clear that many Americans are headed in the wrong direction. According to former Surgeon General C. Everett Koop, almost 70% of Americans are dying from ailments associated with their diets. So, what should Americans eat? Scientific evidence shows that the most effective diet for prevention of chronic diseases and obesity consists of vegetables, fruits, whole grains, and legumes. In other words, a vegetarian diet. A vegetarian lifestyle can reduce the risk of heart disease, high blood pressure, some forms of cancer, and obesity. Vegetarians also need not worry about harmful bacteria such as listeria, salmonella, and mad cow disease, otherwise known as Creutzfeldt-Jakob Disease. Scientific evidence also suggests that a plant-based diet may offer a double benefit. People following a vegetarian or vegan diet naturally avoid substances such as saturated fat and cholesterol, both of which contribute to heart disease and cancer, while consuming more protective substances than their meat-eating counterparts, such as phytochemicals, fiber, bioflavinoids, carotenoids, retinols, isoflavones, and lycopene. Heart Disease Several studies have shown that vegetarians are much less likely than non-vegetarians to die from heart disease, which is the leading killer of men and women in the United States. While almost one of every two Americans will die from heart disease, the risk of heart disease in China is only about 5%.According to Chinese researcher Dr. Kam Woo of the University of Hong Kong, when Chinese people move to Western cities and abandon the traditional plant-based diet for more meat and dairy products, their arteries start to make changes that herald heart disease. Fortunately, almost everyone can reduce the risk of heart disease by making food choices that minimize daily intakes of cholesterol, saturated fat, and total fat. Dairy products supply about 1/3 of the saturated fat in typical American diets, and red meat supplies another 1/3, with poultry and fish adding the next highest amounts. Since plants contain no cholesterol, switching to a low-fat vegetarian diet could significantly reduce the risk of heart attack (so long as consumption of dairy products does not increase), and switching to a vegan diet eliminates cholesterol intake altogether and drastically reduces saturated fat. Scientists have also found that Omega-3 fatty acids can reduce the level of triglycerides in blood, which play a role in heart disease. Omega-3 fatty acids are needed in very small amounts by the body and are available in green leafy vegetables, fruits, and beans.
Cancer Recently, the American Institute for Cancer Research and the World Cancer Research Fund commissioned a review of the literature on diet and cancer, and asked experts to devise recommendations suitable for all societies. The report concluded that inappropriate diets are responsible for around 1/3 of all cancer deaths. The experts looked specifically at vegetarian diets and cancer, and demonstrated that vegetarians have decreased incidence of several kinds of cancer including cancer of the mouth, lungs, stomach, colon, and rectum. This was attributed to both the exclusion of meat and the increased intake of plant foods. Interestingly, the recommendations set forth by the American Cancer Society are more specific and tougher than those currently presented by the federal government. Some experts attribute differences in the recommendations to the pressures that are brought to bear on the government by groups that could be hurt financially, i.e. the meat and dairy industries. Dr. Meir Stampfer, a professor of epidemiology and nutrition at the Harvard School of Public Health, said that the American Cancer Society, unlike the federal government, "is in a position to make guidelines based more strictly on science" while the government "is subject to economic pressures as well as scientific pressure." Diabetes Diabetes affects 15.7 million people in the United States (5.9% of the population). Diabetes, for which there is no cure, causes blindness, kidney disease, nerve disease (and subsequent amputation), and heart disease and stroke. The most common form of diabetes, Type 2, accounts for 90–95% of diabetes sufferers. Yet even this silent killer can be checked by a plant-based diet, which has proved effective in reducing or eliminating the need for medicine in patients with diabetes, even without exercise or calorie limits. If you have diabetes, talk with your doctor before making dietary changes. Weight Control Being overweight is an important risk factor for many life-threatening diseases, including cancer, heart disease, and diabetes. Unlike high protein diets that place individuals at an increased risk for kidney disease and osteoporosis, or calorie-restricting diets that cause feelings of deprivation and can slow down the body’s metabolism, a balanced, low-fat, vegetarian/vegan diet is a safe, permanent way to maintain a healthy weight. The myth says that foods like pasta, bread, potatoes, and rice are fattening, but in reality carbohydrate-rich foods such as these are perfect for permanent weight control, as 23% of calories from carbohydrates are burned in the process of energy conversion and storage (digestion). Although carbohydrates have almost the same number of calories per gram as protein, foods that are high in protein, particularly animal products, are usually higher in fat. Even "lean" cuts of meat have much more fat than a healthy body needs. Animal products also lack fiber, which helps make foods more satisfying without adding calories. Every year billions of animals are raised and then killed early in their natural life span simply to satisfy the appetites of humans. Adding to the tragedy of this unnecessary killing, these animals are increasingly raised on factory-style farms, where animals cease being pigs, chickens, and cows and become "animal production units." Treated like machines, they are crammed into tiny cages or crowed pens, and undergo painful mutilations and surgical procedures performed without anesthetic, all so that farmers can maximize production. Cows About half of the 10 million milking cows in the United States are kept in some type of confinement system. Dairy cows are forced to produce 10–20 times the natural amount of milk they would need to suckle their calves. This intensive production of milk is extremely stressful, and dairy cattle "burn out" at a much younger age than their normal life span. Up to 33% suffer painful udder infections. To continue producing milk, a cow must have a calf each year. So that the milk can be sold for human consumption, calves are immediately removed from their mothers and become "replacements" for burned out dairy cows or are slaughtered for veal. Whether raised on range, feed lot, or dairy, when large enough or no longer useful to the industry, dairy cows and cattle raised for beef are crammed into metal trucks and taken to slaughter. On the way to the slaughterhouse cattle may travel for hours in sweltering temperatures with no access to water. Animals that become debilitated and unable to stand because of broken legs or illness are called "downers" by the meat industry. Downers are electrically prodded, dragged in to slaughter with chains, or left to die without food or water. Pigs Each year in the United States more than 85 million pigs are raised on factory farms and slaughtered for human consumption. Factory-farmed pigs are raised in crowded pens enclosed inside huge barns; the air in these barns is filled with eye- and lung-burning ammonia created from the waste collected below the floors. The breeding sows spend their lives in metal crates so small that they cannot even turn around. Denied adequate space and freedom of movement, these sows often develop stereotypic behavior. Stereotypic behavior consists of repetitive movements that serve no practical purpose, such as head bobbing, jaw smacking, and rail biting, actions similar to behaviors witnessed in mentally ill humans. Chickens Every year approximately 10 billion chickens are raised and slaughtered for human consumption in the United States while another 250 million egg-laying hens are confined to "battery" cages roughly 16 by 18 inches wide that hold five or six birds. Crowded and unable to express natural behavior, chickens begin to peck each other excessively. The farmers’ solution, instead of providing adequate space for the chickens, is to have them "debeaked" by cutting off the sensitive top portion of the beak. Chickens raised for consumption have been genetically altered to grow abnormally large. As a result many of the bones of broiler chickens are unable to support the weight of their muscle tissue, causing them to hobble in pain or become totally crippled. When laying hens’ egg production slows down, farmers use "forced molting" which starves hens and denies them water for several days to shock them into a new laying cycle. Male chicks — by-products of laying hen production — are thrown into plastic bags to slowly suffocate or tossed into a grinder and made into animal feed.
Farm Animals and Anti-Cruelty Laws
A "Vegetarian" avoids all animal flesh, including fish and poultry, but does eat animal products such as eggs, milk, and cheese. A "Vegan" is a vegetarian who does not eat animal products such as eggs or dairy products. Both types of diets are often collectively referred to as "vegetarian" or "plant-based" diets. As with any diet, the key to a healthy vegetarian or vegan diet is to eat a variety of foods, including fruit, vegetables, whole grains, nuts, seeds, and legumes, and to limit intake of refined foods, sweets, and fat. The American Dietetic Association has affirmed that appropriately planned vegetarian diets are healthful, nutritionally adequate, and help prevent and treat certain diseases. Milk, Calcium, and Osteoporosis People avoid dairy products due to milk allergies or lactose intolerance, to avoid saturated fat, cholesterol, hormones, and antibiotic residues, or for ethical reasons. Whatever the motivation, a diet free of dairy products is still able to provide plenty of calcium and other essential nutrients. Calcium is found in many non-dairy products, such as leafy green vegetables, fortified orange juice and soymilk, dried figs, and enriched wheat flour. In fact, calcium in leafy greens is often more plentiful and better absorbed (with the exception of spinach and collard greens) than the calcium in dairy products, and it contains no cholesterol or saturated fat. Additionally, unlike dairy products, vegetables contain beneficial phytochemicals and are loaded with fiber. While dairy products do contain calcium, there is no evidence that milk consumption prevents osteoporosis, as is so often implied by the milk industry. In fact, there is documented evidence to the contrary. A 1998 study published by the Journal of the American Diet Association revealed that vegan women did not have lower bone density than vegetarian women despite the fact that the vegan women consume no dairy products and had lower intakes of calcium. The reason for this may be that reducing calcium loss is more important than calcium intake. Diets high in protein, particularly animal protein, may increase the loss of calcium through the urine and lead to a weakening of the bones. It is also important to note that the United States is a world leader in the consumption of dairy products and yet has one of the highest rates of osteoporosis, while countries with less dairy consumption (China and Japan) have low rates of the disease. Protein and Iron Getting enough protein on a vegetarian or vegan diet is simple. Contrary to popular belief, vegetarians do not need to combine foods at each meal to get "complete protein." All foods contain different amounts of amino acids, so by consuming a variety of protein sources throughout the day, protein and amino acid requirements are easily met. In fact, most Americans consume more than twice the amount of protein they need, which increases calcium loss and overworks the kidneys. While iron is often associated with meat, there are many good plant sources of iron such as dried beans, tofu, whole grains, dark green vegetables, dried fruits, blackstrap molasses, and fortified breads and cereals. The absorption of iron is greatly increased by ascorbic acid (vitamin C) which is found in many fruits and vegetables. The iron availability in many vegetables also increases after being cooked for 15 minutes. Vegetarians are no more likely to be iron deficient than non-vegetarians. B-12 The adult recommended intake for vitamin B-12 is low, about 1 mcg per day, but is important for maintaining healthy blood and nerves. Vitamin B-12 is not produced by plants or animals, but by bacteria and other one-celled organisms. Those who consume animal products (including eggs or dairy) get plenty of B-12 because the bacteria in the animal’s digestive tracts produce the vitamin. Vegans can easily meet their B-12 requirement by consuming foods that have been fortified with the vitamin. Many cereals, soy milks, soy hot dogs, tempeh burgers, and even fruit drinks contain B-12, and most multivitamin tablets contain it. B-12 may also be labeled as cobalamin or cyanocobalamin, which are the chemical terms for B-12. Soy Another benefit of switching to a plant-based diet is the substitution of soy protein for animal protein. Soy protein, found in soymilk, tofu, and many meat alternatives is a good source of all nine essential amino acids, and is full of isoflavions, which have been recognized for protective qualities against breast and prostate cancer. Additionally, soy protein appears to be beneficial for kidney health, bone health, alleviating or reducing the undesirable effects of menopause, and may improve cognitive function in the elderly. The U.S. Food and Drug Administration (FDA) has authorized the use of food labels that advertise the association between soy protein and reduced risk of coronary heart disease. The FDA recommends that consumers incorporate four servings of a least 6.25 grams of soy protein into their diet, for a total of at least 25 grams of soy protein each day. By substituting tofu, soymilk, and soy-based meat alternatives for meat and dairy products, the recommendation can be easily met.
Getting Started and Sticking to It Beginning a vegetarian or vegan diet is not complicated. Some people abruptly stop eating meat. Others begin by using a meat-alternative for one meal, then expand that to more days a week as they become comfortable with avoiding meat. More vegetarian and vegan food items are available in regular supermarkets, under such brand names as Gardenburger, Boca Burger, Yves, Morning Star Farms, and many others, making it easier for people to go vegetarian or vegan while still satisfying the taste buds with familiar meals. If you try one product and don’t like it, try a different brand before giving up on meat and dairy alternatives (see our list of favorites below). Having trouble finding meat and dairy alternatives in your town? You may need to make monthly trips into nearby towns that carry the products you want (most meat alternatives are freezable, and non-refrigerated and unopened soy, rice, and almond milks have a long shelf life). You can also ask your local supermarket to stock specific items once you discover which ones you like best. Mail-order is another option that may work for you. Try The Mail Order Catalog (800-695-2241), or Lumen Foods (800-256-2253 or on the web at soybean.com). Reading books on vegetarianism and subscribing to a vegetarian publication are excellent ways to help you stay healthy, motivated, and on track (see the Resources section for a list of books and subscriptions). Joining a local vegetarian group or hosting/attending vegetarian potlucks is another way to explore the variety of alternatives available and to meet other people with similar interests who can offer support and encouragement. Like breaking any habit, the elimination of animal products from the diet takes perseverance at first, becomes easier as new things are discovered, and, in time, becomes a comfortable and natural part of daily life. Family, Friends, and Social Situations Like any lifestyle change, your decision to begin eating a healthier diet may lead to some difficult or uncomfortable situations. Learning how to explain your dietary choice to others in a non-confrontational manner will help other people in your life adapt to your new eating habits. Since almost every social event involves food, there will inevitably be situations where your diet becomes the topic of conversation, curiosity, or confusion. In fact, non-vegetarians may feel uncomfortable or become defensive upon learning about your dietary habits. While you are never obligated to defend or explain yourself to anyone, being well informed about the issues that surround vegetarianism or veganism will make you feel more confident in your decision and hence less threatened by those who may question or even harass you about your food choices. The key is to maintain a positive attitude and a sense of humor and not to make others feel guilty or defensive about eating animal products. Explaining vegetarianism in a positive, respectful, non-threatening way allows others to evaluate their values and lifestyle at their own pace. Sometimes you may feel like an inconvenience to family and friends when invited to an event that involves food. However, vegans and vegetarians are not the only people who have special food needs; some people are allergic to certain foods, others are diabetic, and nearly everyone has foods that they simply dislike. So encountering and dealing with different food requirements is not uncommon to anyone. Still, it is important that family and friends understand that it is the animal products you are rejecting, not them. You may feel less imposing by bringing your own food and/or food to share to such get-togethers. Depending on what is being served, it may also be possible for meat and other animal products to be offered on the side so that guests can choose how much, if any, meat or dairy products they want in their meal. Hosting your own get-together and serving vegetarian/vegan food is also a great way to educate others and to make your diet less intimidating. Many non-vegetarians find that having a vegetarian friend or family member actually helps them to eat healthier due to the increased awareness and exposure to plant-based foods, so you may be doing your friends and family a favor. Meat Substitutes & Dairy-free Products Meat substitutes are among the top ten fastest growing categories in U.S. supermarkets. Plant protein, which makes up the bulk of most meat substitutes, has many advantages over animal protein. It is lower in fat, high in fiber, and has no cholesterol. Many dairy-free products are also increasingly showing up on supermarket shelves. These also have advantages over their animal-derived counterparts. They do not contain the lactose, cholesterol, saturated fat, antibiotics, and hormones commonly found in dairy products. Following are some API favorites. Meat Substitutes
Dairy-free Products
Cost Comparison of Soyfoods and More Traditional Foods The following is excerpted from an article by Kim Galeaz, R.D., Nutrition Consultant to the Indiana Soybean Board, and is based on price ranges in Indiana. These prices do not necessarily represent what soyfoods cost or should cost in your area. This list represents a rough cost comparison for the purpose of showing the benefits of incorporating soyfoods into your menu. SOYMILK Soymilk (aseptic carton), 1 quart: $1.99–2.29 Reduced fat 2% milk, 1 quart: $1.25 Fat free skim milk, 1 quart: $1.13 Whole milk, 1 quart: $1.25 Benefits: 1. Available in all versions just like regular milk: fat free, low fat, reduced fat, full fat. 2. No cholesterol! 3. Lactose free! 4. Can be similar in nutrient profile to regular milk if fortified with B-12, D, and Calcium. 5. Flavors! Chocolate, carob, vanilla, plain. 6. Lasts a long, long time unopened in aseptic pack. 7. Even after it is opened, soymilk will last 7–10 days in the refrigerator (brands differ). 8. A good source of soy protein and isoflavones. 9. Great taste! Just use soymilk as you would other milk for baking and cooking. TOFU Water packed tofu 14–16 oz.: $1.89–2.39 per pound Silken tofu 12.3 oz. aseptic box: $1.49–1.89 Boneless skinless chicken breast: $3.59–4.59 per pound Beef and pork (depending on cut): $1.99–6.99 per pound Salmon and cod: $3.99–6.99 per pound Benefits: 1. Tofu is tasteless alone so it adapts to any dish and takes on that unique flavor. 2. Considerably less expensive than most meat, poultry, and fish items. 3. A terrific source of protein and contains isoflavones. 4. A lot less fat or saturated fat compared to meat and no cholesterol at all. 5. Versatile! Not only can tofu be used as an entrée, but it also works well blended for dips and salad dressings. Can also be used in desserts. MEAT ALTERNATIVES Burger crumbles (12–14 oz. package yields 1 pound meat equivalent): $2.19–2.79 Veggie burgers, package of 12, 16 ounces total weight: $1.99–3.59 Ground beef: $1.79–3.49 per pound Benefits: 1. Fiber. Regular meat, poultry, and fish do not have fiber at all. 2. Considerably less total fat and saturated fat compared to beef, and no cholesterol. 3. Still all the protein and iron. 4. Soy crumbles are easier to use than cooking ground beef. Crumbles are precooked and need only to be heated. Works in any recipe that calls for ground beef . . . chili, soups, stews, burritos, taco, spaghetti sauces. 5. Fastest of the fast — Burger patties can be zapped in microwave for 1–2 minutes. 6. Great taste! BONUS #7 — The vegetarian burgers may not necessarily be more expensive than ground beef burgers — see price above. MEAT ALTERNATIVES Breakfast links 8 oz.: $2.79–3.59 Breakfast patties 8 oz.: $2.69–3.59 Sausage links and patties 8 oz.: $1.69–1.99 Benefits: 1. A lower fat alternative to traditional breakfast meats. 2. No cholesterol at all. 3. Contains fiber, unlike regular sausage. 4. Cooks instantly in skillet or microwave. 5. Source of soy protein and isoflavones. 6. Wonderful taste! SOY CHEESE Soy American singles, 6 oz.: $2.39–2.79 Regular singles, 12 oz.: $2.79–3.19 Benefits: 1. Source of soy protein and isoflavones 2. Low fat or fat free choices available. 3. Many do actually melt, unlike some lower fat cheeses. 4. Versatile — shreds and slices easily; use in any recipe calling for cheese. 5. Great taste! The U.S. Soyfoods Directory, sponsored by the Indiana Soybean Board, provides contacts and links for 46 companies that offer meat substitutes, as well as descriptions of soyfoods, nutritional information, and recipes. Contact: The U.S. Soyfoods Directory, 423 West South Street, Lebanon, IN 46052-2461; (800) TALK-SOY; www.soyfoods.com/ Replacing Eggs By reducing or eliminating eggs from your diet you can improve your health and help chickens. No need to sacrifice familiar food flavors and textures, new products and recipes are sprouting up all over to help individuals crack the egg habit. Tofu scrambler (available as a dry mix in most health food stores) has become a classic substitute for scrambled eggs. "How it all Vegan!" by Tanya Barnard and Sarah Kramer (see Resources), has three variations of homemade tofu scrambler as well as a recipe for egg-less eggs Benedict and egg salad. For many people baking remains the last hurdle to going egg-free. Surprisingly, many recipes don’t even need eggs, people have just cooked with them for so long they assume that they do when in fact all eggs add is cholesterol. In recipes that do not require much leavening (rising) and call for only one egg, you can get away with simply omitting the egg - although you may have to add a tablespoon or two of water to make up the moisture that the egg would have provided. For recipes that require allot of eggs such as soufflé, angel food cake and meringue toppings, no comparable substitute yet exists but stay tuned. Try these recipes for replacing eggs in baked goods like pancakes, waffles, cookies, muffins, quick breads and French toast. Egg Replacer (1 ½ tsp. powder egg replacer + 2 Tbs. water = 1 egg) Ener-G Egg Replacer is a powdered egg substitute carried by most health food stores. One box will last a long time. FOB (flour, oil, and baking powder) (2Tbsp flour + 1 ½ tsp. vegetable oil, + ½ tsp. baking powder +2 Tbs. water = 1 egg) This is a good substitute because these ingredients are almost always in the kitchen. Flax Eggs (1/4 cup = 1 egg) Combine 1 C water & 1 Tbs flax seeds (available at health food stores) in a 2 C measure and microwave, uncovered, on full power boil for 2 to 3 minutes until the mixture has been reduced to about 3/4 Cup. Scoop the mixture into a processor and mix for about 30 seconds. Strain. (It's OK if some seeds get through the strainer.) You'll have about 2/3 C of the mixture, which looks like egg whites. Refrigerate for at least 15 minutes before using. Or cover and store, refrigerated, for up to 2 weeks. In recipes that use eggs as a means of holding ingredients things together like patties or loafs, try using mashed potatoes, mashed avocado, tahini (sesame butter), or moistened bread crumbs – you may wind up with a better recipe than the original. While the number of people who consider themselves vegetarian or vegan is on the rise, the number of people who routinely eat vegetarian/vegan meals even though they do not consider themselves vegetarian is growing even more rapidly. In response to the growing demand for vegetarian food, most family-style and fine dining restaurants offer at least one or two vegetarian/vegan options. These restaurants are also usually willing to leave meat and other animal products out of other dishes on the menu to make them vegetarian or vegan — just ask! In fact, eating out can be one of the best ways to try new foods. Restaurants featuring ethnic cuisine are especially good choices when you eat out. Chinese restaurants typically have large menus with many vegetable, tofu, and/or mock-meat dishes to choose from. Mexican restaurants usually offer beans, rice, guacamole, and salsa served in burritos, tostadas, or tacos (make sure there’s no lard in the beans or chicken stock in the rice). At Italian restaurants look for marinara, pasta with garlic and olive oil, or vegetable pizza (which can be ordered without cheese). Vegetable sushi is available in Japanese restaurants. Indian, Thai, and Middle Eastern restaurants offer several flavorful vegetarian and vegan dishes. MAGAZINES Vegetarian Times (Monthly) Vegetarian and Vegan Recipes, Product Information, News, and Advice. Full color, available at most grocery stores. Vegetarian Journal (Bi-Monthly) A Publication of the Vegetarian Resource Group, a non-profit organization. Includes news, Tips, Vegan Recipes, and Guides. WEBSITES vegsource.com News, Health, Book Reviews, Kids, Parenting, Resources pangeaveg.com Non-leather shoes, belts, jackets, etc. Food, Household Products, Books vegetarianusa.com U.S. Vegetarian and Vegan Travel/Vacations Vegetarian Resource Group Health, Ecology, Ethics, Recipes, Guides (fast food, non-leather), Books, Publications
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