As controversies around meat production grow, so does the practice of vegetarianism. It is common in many cultures around the world, often due to religious restrictions placed on consumption of meat or animal-based products. Amongst some of the most famous vegetarians are Charles Darwin, Mark Twain, and Socrates.
Vegetarianism is broader than the simple exclusion of meats. There are lactovegetarians, who consume milk and cheese but not eggs or meat; ovovegetarians, who exclude dairy and meats but consume eggs; and vegans, who eat only plant-based foods and exclude all meat, eggs and dairy products from their diet.
Canada’s Food Guide compartmentalizes a healthy diet into four main food groups, including meat, eggs, and dairy. How do vegetarians maintain their health with what seems like a gaping hole in their diet options?
There is a separate vegetarian food guide that acknowledges these exceptions and comprises modified food groups. It includes grains, legumes and other protein-rich foods, fruits, vegetables, and calcium-rich foods. For a typical vegetarian, satisfying the daily nutrient intake requirements is not as big a challenge as one might presume. Though meats are an important source of protein, B vitamins, phosphorus, iron, magnesium, and zinc, they can also be high in saturated fat. Many diseases can also be spread through the consumption of improperly cooked or stored meat. Tofu, soy-based products, beans, and legumes are an excellent alternative source of protein, and contain a multitude of essential nutrients.
In more restrictive diet practices, such as veganism, it becomes challenging to maintain a healthy diet. Nutrients such as zinc, calcium, iron, vitamins B2 and B12 as well as vitamin D are especially difficult to accommodate into a diet that excludes all dairy and egg products. While vitamin supplements and fortified foods are commonly incorporated into vegan diets, there are certain food sources that provide some important nutrients.
Zinc can be found in beans, nuts, seeds, and whole-grains. Calcium and iron can be obtained from almonds and leafy green vegetables. Vitamins B12 and B2 are in soy products, nuts, seeds, and meat analogues. The primary source of vitamin D is exposure to sunlight. Milk and non-dairy soymilk is often fortified with vitamin D for this reason.
Although it may sound like extra work to stay healthy as a vegetarian or vegan, many actually make the switch to vegetarianism because of the proposed health benefits. Vegetarian diets are often lower in fat and carcinogens, include higher antioxidant consumption, and contain more fibre. This translates to lower risk of obesity, lower blood pressure, decreased risk of heart disease, some cancers and kidney disease, as well as better gastrointestinal health.
