The Vegetarian Diet Part 1

There is exactly no definition of the words 'vegetarian' or 'vegetarianism' because they cover an extensive range of meat-restricted eating practice. Vegetarianism was supposed to be practiced for ethical (moral), ascetic (self-denial), or nutritional (dietary) reasons, however latterly eating fashion (fad diet) and health (BSE) became popular motives for advocating vegetarianism and vegetarian eating. In a general sense, it is the practice of living exclusively upon vegetables, grains, fruits, and nuts. However, there are several vegetarians that eat some meat-products (milk, meat fats and eggs) and some of them eat fish.

Further, vegetarians are classified according to the kind and range of vegetarian foods consumed. The total vegetarian or vegan diet includes foods exclusive from plants: vegetables, fruits, grains, legumes (peas and dried beans), seeds and nuts. The lactovegetarian diet includes cheese and other dairy products aside from the plant foods. The lacto-ovo-vegetarian diet also includes eggs while the semi-vegetarians include fish and chicken together with plant foods, dairy products and eggs but no red meat.

Types of Vegetarians and the Vegetarian Diet:

Vegans
Vegan diets in its strictest sense exclude all foods of animal origin. Vegans are 'strict' vegetarians as they withdraw from consuming or utilizing any products of animal origin.

Semi or Part Vegetarians
Someone who is a "semi-vegetarian" or "part-vegetarian" doesn’t eat any red or white meat (beef, venison, pork, etc). The only animals that semi-vegetarians eat are fish and fowl, although they usually eat the by-products of red meat like oils, fats, gelatin etc. and wear clothing from these animals.

That being said, most vegetarians still would argue that a semi-vegetarian is not a ‘real’ vegetarian comparatively it's like being semi-pregnant. Still, some definitions of vegetarianism (non-meat-eating) do not consider fish to be ‘meat.’ Moreover, animal fats and oils, bone meal and skin are not considered meat by all vegetarians.

Lacto-Ovo Vegetarians
This is considered to be the most popular form of vegetarianism. This type of vegetarians does not eat meat or flesh of any kind, but they do take in eggs and dairy products. Occasionally lacto-ovo vegetarians consume meat by-products like fats, bone meal, and gelatin as well as utilize animal-derived products such as leather and the like.

Macrobiotic Vegetarians
A macrobiotic vegetarian diet may at initial levels include fish but it usually excludes all meat, poultry, dairy produce and eggs.

Macrobiotic vegetarians aim to maintain a balance between foods distinguished as ying (positive) or yang (negative). The macrobiotic diet advances through ten levels and becomes more and more restrictive as it ascends. Not all levels are vegetarian, though each level gradually reduces animal products. The highest levels totally eliminate fruit and vegetables, eventually attaining the level of a brown rice diet. This is type of diet however is not recommended from a nutritional viewpoint.

Pescetarian Vegetarians
A pescetarian diet includes fish but excludes meat and fowl although factory-farmed fish are usually avoided. This type of vegetarian diet is perfectly healthy.

Fruitarian Vegetarians
A fruitarian diet is a type of vegan diet which includes a minimum of processed or cooked foods. It comprises mainly of raw fruit (75 percent), fruit-like vegetables such as tomatoes, cucumbers, grains and nuts. Fruitarians interestingly eat only plant foods that can be harvested without killing the plant. This type of vegetarian diet nonetheless is also not recommended from a nutritional viewpoint.

Sproutarian Vegetarians
A Sproutarian diet simply includes mostly sprouted seeds, grains, pulses and rice.

Part 2 - Nutrition of a Vegetarian

A vegetarian diet considers these nutrients in the practice:

Protein: A person doesn’t need to eat foods from animals to have sufficient protein in a person’s diet. Plant proteins alone can supply an adequate amount of the essential and non-essential amino acids provided that sources of dietary protein are diverse and caloric intake is high enough to meet energy needs.
Whole grains, vegetables, legumes, seeds and nuts all include both essential and non-essential amino acids. One doesn't necessarily have to consciously combine these foods ("complementary proteins") within a given meal. Soy protein also has been shown to be equivalent to proteins of animal origin. It can be one’s sole protein source if one chooses.

Iron: Vegetarians most likely have a greater risk of iron deficiency than non-vegetarians since the richest sources of iron are red meat, liver and egg yolk -- all of them high in cholesterol. However, dried beans, spinach, enriched products, brewer's yeast and dried fruits can all be good plant sources of iron.

Vitamin B-12: This comes naturally from animal sources alone. Vegans need a dependable source of vitamin B-12. It can be found in several fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer's) yeast and other foods (check the labels) as well as vitamin supplements.

Vitamin D: Vegans should definitely have a reliable source of vitamin D. Vegans who don’t get as much sunlight necessarily need supplements.

Calcium: Research shows that vegetarians absorb and retain more calcium from foods than non-vegetarians do. Vegetable greens such as spinach, kale and broccoli, as well as some legumes and soybean products, are excellent sources of calcium from plants.

Zinc: Zinc is critically necessary for growth and development. Excellent plant sources include grains, nuts and legumes. Shellfish are a definite source of zinc. It is better to take care in selecting supplements containing more than 15-18 mg zinc. These supplements that contain 50 mg or more may possibly lower HDL ("good") cholesterol in some people.

Advantages and Disadvantages

Many people would definitely ask, “Is vegetarianism healthy?” Yes. As long as one follows a balanced vegetarian diet, one would definitely be perfectly healthy. A properly-balanced vegetarian diet provides the entire nutrients one needs for better health. Like for example, adequate protein is found in eggs, dairy products and nuts, as well as in combinations of foods such as pulses and grains.

Research shows that vegetarians face about 30 percent lower risk of death from heart diseases than those who consume meat, fish or poultry. The effects on cancer risk are relatively less consistent however some studies show cancer fatalities are at least 40 percent lower among vegetarians though others show no difference at all. Certainly, a number of the benefits attributed to vegetarian eating may well be related to other lifestyle choices: as a group, most vegetarians often keep themselves physically active, avoid or limit alcohol and don’t use tobacco.

One of the major health benefits of a vegetarian diet is the greater consumption of fruits and vegetables because of the vitamins, minerals, cancer-fighting phytochemicals and dietary fiber they provide. Many vegetarians get well beyond it even if the average U.S. consumption still hasn’t met the recommended minimum of five daily servings. The American Institute for Cancer Research (AICR) claims diets containing substantial and varied amounts of vegetables and fruits prevent 20 percent of more of all types of cancer. The recommended consumption of five to 10 servings daily means a substantial amount of fruit or vegetables for the day.

There are fewer vegetarians that are overweight compared to meat-eaters but that doesn’t mean avoiding meat is the answer to weight control. Weight control is easier by filling up on fruits and vegetables instead of high-fat snack foods, sweets, high-sugar drinks and alcohol. Vegetarian eating as well has a low level of cholesterol-raising saturated fat.

Although vegetarian diets may provide a considerable lot of health benefits there are also risks involve and studies show that disorders from arising from the practice are not at all unavoidable.

According to a small observation, college-aged women who consider themselves as vegetarians are more likely to be concerned with their weight and may well be at risk of developing an eating disorder.

Vegetarians in the observation were more likely to say they feel very guilty after eating, they report that food controls their life, take laxatives, and eventually turn to intense exercise just to burn calories.

These results suggest that being a vegetarian, in some cases, may serve as a warning sign that a woman could possibly develop an eating disorder - providing an avenue to intervene before one endangers oneself. There are higher than one-third of self-reported vegetarians who appeared to be at risk. In addition, vegetarians are more often reported to weigh themselves numerous times a day, going for diet foods, and desiring to vomit after eating.

The Vegetarian Lifestyle

Vegetarianism, for much of the world, is largely a matter of economics since meat costs a lot more than, say, beans or rice. Hence, meat becomes a special-occasion dish (if it's eaten at all). Even where meat is more abundant, it's still used in moderation, frequently providing a side note to a meal rather than taking center stage.