A vegetarian lifestyle can be considered a healthier way of eating.  With this type of diet, the main energy sources are coming from less processed, plant-based foods, such as fruits, vegetables, and legumes, which contain less saturated and trans fats.  However, vegetarians can still eat unhealthy processed foods like chips, pretzels, and some even eat dairy products high in fat such as whipped cream, puddings, and ice-cream.  Just because someone does not eat meat products, does not necessarily mean that they are eating healthier than people who do eat meat.  If a vegetarian eats a diet that is rich in whole grains, legumes, nuts, fruits, and vegetables, then they are eating a more nutritious diet than the average U.S. diet, but people who are meat eaters could also be eating this type of food.  It is hard to say if a vegetarian is healthier than a person who eats meat, because not all meat contains saturated and trans fat, like lean chicken breasts and turkey without the skin.  Eating animal-derived foods provide the body with protein, but also a slew of other things such as iron, vitamin D, calcium, zinc, and vitamin B12.  I think that people can still eat meat and be healthy.  I believe that everybody should try to go vegan, or vegetarian, a couple days a week, or start out by exchanging one meal a day for a vegan meal.  I was very wary of a vegan diet, but after being exposed to tofu, tempeh, various nuts, and other plant-based foods, I was surprised as to how good they were.  Now, at home I cook tofu and/or tempeh once or twice a week.  I think it is important for people to eat a variety of foods, whether they are vegan or not; just because somebody isn’t vegan doesn’t mean they can’t eat tofu or tempeh once in a while to give their body a break from meat!

 

            However there are some risks associated with eating a plant-based diet.  One risk that vegetarians should be aware of is the amount of protein they are consuming.  Usually adult vegetarians can consume enough legumes, whole grains or nuts to supply the protein they need, but very young and elderly people have a limited appetite resulting in not consuming enough protein-rich foods when vegetarian.  People who refrain from eating animal products also have to be aware of how many calories they are consuming.  Fruit and vegetables can be filling, but are very low in calorie; these nutrient-dense foods can make a person feel fuller, but may not be a good thing if that person is feeling full, but not consuming enough calories.  Our body relies on calories for energy, so not consuming enough could halt some of our body’s functions since the cells would not be getting enough energy to sustain themselves.  Not eating enough calories can also make our body’s burn the protein that we have in our system, like in our muscles.  It is also important for people to be aware of how much vitamin B12 they are consuming while on a vegetarian diet, for this vitamin is often lacking in such diets.  Vitamin B12 is crucial to consume especially for young and sick people since it helps in growth and helping with other systems, like the nervous system.  I think that people who are vegetarians, often those young or new to this diet, think they know everything they need to know about the diet but do not take into account their body’s needs.  It is so important that a person pays attention to the amount of calories, carbohydrates, proteins, fats, and vitamins and minerals they are consuming to make sure they are adequately consuming enough of each.  Especially in young people, not getting enough of their nutrient needs could halt their growth and development.

 

            Our good family friends went vegan a couple years ago.  At first, the woman who is in her 50’s was not consuming enough calories, and was very fatigued and lacked energy and her usual spunk.  She also was having joint issues, which prompted her to start a vegan diet after reading many articles about how it would improve her aching body.  Her husband, who is a renowned hand surgeon and avid biker and runner, also went on a vegan diet after reading “The China Study.”  This study was one of the largest study of human nutrition every conducted which promotes a vegetarian diet.  This study discusses how animal protein can promote cancer, heart disease, and other health risks, and how a plant-based diet provides everything animal-based foods do, but better; plant based foods include protein, fiber, vitamins, minerals, etc. with an enormous list of health benefits (http://wellandgood.com/2011/09/23/china-study-cheat-sheet-10-things-you-need-to-know/).  After researching more about a vegan diet, the couple went vegan and the woman was now eating the correct amount of calories she needed to be.  The couple is still on a vegan diet today, and absolutely loves it.  The woman’s bone and joint issues have vanished and she believes it is because of eating vegan.  The vegan couple eats a variety of protein sources including tofu, tempeh, nuts, quinoa, and much more.  It is important to eat a variety of protein sources because eating too much tofu and soy can cause detrimental affects on one’s health.  Many people think that tofu is the only thing vegetarians eat for protein, but that is far from the truth, and tofu should be limited in consumption.  For example, eating too much soy can reduce women’s fertility and actually cause the same cancer promoter, IGF-1, as animal protein (http://nutritionfacts.org/2013/02/19/how-much-soy-is-too-much/).  This highlights the importance of eating a combination of incomplete proteins to assure one is getting all of the nine essential amino acids the body needs.  I would be concerned about getting all of the essential amino acids while being on a vegan diet, but would educate myself on how to eat a combination of incomplete ones, like peanut butter and jelly or rice and beans, to assure that I was nourishing by body with the tools necessary to make the 9 essential amino acids.