Let’s say your meat-based diet has started to cause you concern. You have nagging doubts about whether killing animals for food is acceptable. You’ve heard about the environmental effects of meat-eating (according to People for the Ethical Treatment of Animals, raising animals for food requires more than half the water used in the United States and is the biggest polluter of water and topsoil). You’ve started to worry about the saturated fat and cholesterol you’re consuming along with that Big Mac. And you wonder why celebrities such as Paul McCartney, Pamela Anderson, Prince and Shania Twain are strong supporters of the vegetarian lifestyle. Let’s see if a vegetarian diet is right for you!
“There really are as many different reasons for going vegetarian as there are vegetarians out there,” says Kathleen Farley of the Toronto Vegetarian Association. “For some it’s the health benefits, for some it is environmental benefits that come from eating at the bottom of the food chain, for others it’s ethical and medical reasons.”
Studies have shown a meat-based diet contributes to cancer, heart disease and obesity. Other studies have shown links between consuming animal products and problems such as diabetes, arthritis, osteoporosis, asthma and impotence.
However, your alternative to meat should be carefully chosen. “Yes, a vegetarian diet can provide health benefits. However, it depends on what people call a vegetarian diet,” said Dr. David Jenkins, from the Department of Nutritional Sciences at U of T. “You can see straight off if a vegetarian had a diet high in full-fat dairy, eggs and white bread, they would not be on a tremendously effective cardiovascular diet. At the other end, you could have a vegan who eats a variety of plants and plant proteins, low saturated fats, no cholesterol… that would be much more healthy.”
Of course, studies from the National Institute for Nutrition in Canada show that it is difficult to separate the virtuous lifestyle of many vegetarians from the health benefits of their diet. Vegetarians differ from the general population in that they tend to be more active, maintain a healthy weight and abstain from smoking, using illegal drugs and drinking alcohol.
Vegetarians are typically divided into three categories based on the type of animal products they consume. A lacto vegetarian consumes dairy products, an ovo vegetarian eats eggs, and a lacto-ovo vegetarian consumes both. Vegans consume no animal products at all (including things like gelatin and honey).
Jenkins sees the keys to success as a vegetarian as variety and enough vitamin B12, which is not naturally present in vegetable foods but can be obtained through supplements or fermented soy products.
“We’re telling people to eat a more diverse diet and eat more fruits and vegetables, not just vegetarians. I’d rather we look at eating many types of foods as part of the dietary mix, take fat sources from plants and eat less processed foods,” he said.
As for protein, the Dieticians of Canada say it is a myth that vegetarians do not get enough. “Most of us in North America get more than enough protein. Even complete vegetarians can easily meet their protein needs by combining legumes, grains and vegetables,” says Vasanto Gawford.
Soy products, beans, lentils and chickpeas are all good sources of protein. Many stores also now contain veggie burgers, hot dogs, cold cuts and “cheese” slices. And there are a plethora of choices when eating out, especially in Toronto. Restaurants such as Juice for Life in the Annex, Fressen on Queen West and U of T’s own Vegetarium Café all cater to vegetarians.
Learning about the vegetarian diet is invaluable before or while making the switch. The Vegetarian Resource Association has a resource centre that can help. “We provide support, information and a large network of vegetarians,” said Farley from the TVA. Their popular fair each summer at Harbourfront offers a chance to get information, sample foods and meet other vegetarians. Farley notes that switching to vegetarianism is like many other lifestyle changes. “It’s not that hard—it’s just breaking a habit. A lot of people grew up with meat as a main part of their diet,” she said.
Jenkins thinks it is important that North Americans reconsider their eating habits. “Today we eat a lot of refined things, and we’re fairly inactive. It’s time to take a hard look at our diet. The vegetarian option is a good one.”
