Vegetarians -

Basically, there are 3 types of vegetarian diets:

There is another, unofficial type of so-called vegetarianism. It consists of people who are not full-fledged vegetarians. Sometimes they are referred to as semi vegetarians, that is, they occasionally eat fish and poultry, but generally avoid red meat.

Why do people become vegetarians?

There are two main reasons: moral and ethical reasons, and health benefits. Moral and ethical reasons include an effective boycott on the cruelty that is required to put meat on the table. Out of concern for animal suffering (67%); religion or spirituality (17%); desire for non-violent lifestyle (5%); environmental concerns (5%).

What are the health benefits of vegetarianism?

Those who are vegetarians for their personal health have two motivators to avoid meat: the chemicals, or additives that are present in meat, such as antibiotics, growth hormones, stimulants and preservatives. The second motivator is the link between meat and many diseases, which is the #1 concern for vegetarians. These include:

A diet rich in fresh fruits and vegetables also supplies a lot of minerals. Vegetarian diet also tends to be lower in fats, and therefore cholesterol.

What are the negative effects of vegetarianism?

Vegetarians are particularly subject to pernicious anemia (results from deficiency of vitamin B12) unless they eat generous amounts of milk and eggs. A lack of vitamin B12, found only in animal sources, can seriously interfere with the production of red blood cells in the bone marrow. To make up for milk products, vegans should eat plenty of calcium-rich plant foods. Other problems include iron deficiency, animal protein deficiency, and vitamin D deficiency, which can interfere with the body's ability to absorb calcium. There is a possibility of low levels of zinc, which is needed for synthesizing protein.

If you are thinking of becoming a vegetarian or are worried about a lack of nutrients or balance in your vegetarian diet, see your doctor. There are alternative ways to replace the deficiencies that a vegetarian diet may cause.

Are vegetarian diets limiting?

It may seem that way on the surface, but in realty - no. Some may even find it liberating -- they eventually become exposed to a wider range of foods and are not tethered to "cow, chicken, pig or fish" as the only choices for main entrees.

However, at first the absence of meats may seem awkward. But soon, a vegetarian learns the joy of not worrying about limiting fats and cholesterol. Many start exploring new and exciting foods and are actually surprised by the amount of foods that they have never heard of or tasted.

There are also plenty of cook books available with various vegetarian recipes. Many restaurants now have a section of vegetarian dishes. These include Chinese, Middle Eastern, Mexican, Indian, African and Italian. Some vegetarian foods are also available at fast-food salad bars and cafeterias.

Common vegetarian problems

Protein:

Protein questions seem to be the most common questions people ask. Here the word protein is referred to as animal protein, for many legumes, seeds and sprouts contain plenty of plant protein. Unlike most animal protein, plant proteins are incomplete, lacking one or more of the amino acids that your body needs to make and utilize proteins. So, the solution is to combine foods for complete protein.

Some complete protein combinations are traditional in ethnic cuisine (for example, beans and rice in Latin American countries). Here are a few suggestions for good protein combinations:

Iron:

The body absorbs iron in animal products more efficiently than it does the iron derived from plants and even iron-fortified breads and cereals. A vegetarian can increase the amount of iron that the body absorbs from a plant source by eating a food containing vitamin C at the same meal. Iron should be of special concern to vegetarian women of childbearing age and to teenagers of both sexes. If you eat few or no animal foods, consider a blood test for iron deficiency.

Vitamin B12:

Vitamin B12 deficiency is the most common problem found in vegetarians. One way to cure it may be to take supplements of the vitamin. Another way is to eat soy products fortified with the vitamin or eat generous amounts of milk and eggs.

If you are considering becoming a vegetarian, seek advice on a proper vegetarian diet for you. Although most people can safely eat a vegetarian diet, extra care is advised for children, teenagers, and pregnant or breast-feeding women. These groups need to make sure there is an adequate supply of extra calories and nutrients -- protein, iron, calcium and zinc -- needed during a period of fast growth.

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