DRAFT FACTSHEET 12/2013 Vegetarianism and Veganism This publication introduces readers to the terms, benefits, and challenges of various forms of vegetarianism. After reading this information readers will be able to: Explain some terms associated with vegetarianism. Tell some reasons why individuals choose a vegetarian or vegan diet. Name at least two potential health benefits of following a vegetarian eating pattern. Describe at least three nutrients that may be a challenge to obtain for vegans and some other vegetarians with their eating patterns. Introduction Every day individuals make choices about what they will eat. Some choose foods without much thought. Others make choices based on their health goals. For those electing a plant-based eating pattern, choices might range from choosing foods with no animal connections (vegan) to those with mostly plant-based foods and minimal animal connections (flexitarian and vegetarian). This publication focuses on vegan (no animal products) and vegetarian (no animals harmed for the food) eating patterns. History Vegetarianism can be traced through history from the Greeks who ate plant-based diets. The term vegetarian was actually coined only a few hundred years ago. In the 1800 s vegetarianism, with religious organizations at the forefront, found new life in Great Britain and America. Ellen White, founder of the Seventh-Day Adventists, converted to a vegetarian diet in 1864. John Harvey Kellogg, another Seventh- Day Adventist, was the chief physician at the Western Health Reform Institute of Battle Creek which he later renamed to the Battle Creek Sanitarium. The Sanitarium featured a menu of nuts, seeds, whole grains, fruits, and legumes. In the 1960s and 70s vegetarianism saw a revival with a focus on the environment, science, and morality. Today, vegetarians from all segments of the world's population can be found following their dietary beliefs for any number of reasons. It is estimated that about 5 percent of Americans consider themselves vegetarians while fewer than 3 percent are vegans. Definitions The term vegetarian can be difficult to define. As a general guide, vegetarians eat a plant-based diet that includes foods such as milk and eggs -- foods made by animals but that do not involve harming the animal. Vegetarians do not eat animal flesh. Vegans abstain from eating or using any animalderived products including dairy items, honey, wool, silk, eggs, and leather. Lacto-ovo vegetarians enjoy a plant-based diet that includes dairy products and eggs. Lacto vegetarians consume dairy products but no eggs. Ovo vegetarians enjoy eggs but no dairy products. There are other definitions associated with vegetarianism that include more and less restrictive eating patterns. Reasons
Ethics, personal health and environmental concerns are the most frequently named reasons for choosing a vegetarian or vegan lifestyle. Other reasons may include financial, and religion. No matter the reason, there are some benefits and challenges to following a vegetarian or vegan diet. The more restrictive the diet, the more challenges and potential nutritional concerns an individual faces. Health Benefits Regardless of the diet followed, eating a variety of foods is key to ensuring adequate nutrient intake. As a general rule vegetarian diets are lower in fat, saturated fat, and cholesterol. The following health benefits have been documented for those who follow a vegetarian diet: Lower death rates from coronary heart disease, Lower LDL (bad) cholesterol and higher levels of HDL (good) cholesterol levels, Lower average blood pressure than nonvegetarians, Lower incidence of type 2 diabetes, Lower death rates from colon cancer, Less constipation and diverticular disease. researched included fermented soya products like tempeh, miso, shoyu, tamari, and seaweeds and algae. Calcium is used in the body for muscle contraction and strong bones. Calcium is readily available in milk and many milk substitutes. It also is found in leafy greens including collards and kale. Other good food sources include calcium-fortified 100% fruit juices, and tofu made with calcium sulfate. Iron is needed by our bodies to carry oxygen in our blood. It also plays a role in resistance to infections. The body more readily absorbs iron from animal sources. Vegetarians, and specifically vegans and other strict vegetarians, may look to fortified cereals, beans, spinach, chard, blackstrap molasses, bulgur and dried fruit for iron. Iron is better absorbed by the body when consumed with a source of vitamin C. Protein may or may not be a concern for vegetarians. Generally, most Americans consume adequate protein. Protein is needed for cell repair, growth and overall-health. Protein is found in eggs and dairy products. Vegans can rely on dry beans, tofu, and combination dishes that include beans and rice, beans and corn, or nuts and whole wheat for protein. Vitamin D helps move calcium into the bones. It is Possible Nutrient Challenges All humans need carbohydrates, protein, fats, vitamins, minerals, and water to survive and thrive. These nutrients come from the variety of foods consumed. Some needed nutrients are more readily available in foods from animals. However, vegetarians, especially vegans, who are aware of possible nutrient challenges can find foods and ways to maintain their health with a diet featuring a variety of foods. Vitamin B12 is needed for the formation of red blood cells, healthy brain function and a healthy nervous system. Vitamin B12 comes mainly from animal-derived foods including eggs and dairy products. Those who do not eat eggs or dairy may obtain B12 from fortified cereals, nutritional yeast, soy milk, and soy analog products. Research has shown that plant-based sources of B12 are not significant enough or readily used by the body to maintain good health. The plant-based sources
commonly added to milk. Vegetarians or those who do not consume milk may look to non-dairy beverages fortified with vitamin D. Vitamin D also may be made by the body with adequate exposure to sunshine. A mineral important for insulin activity, growth, wound healing, our ability to taste, and many other bodily functions is zinc. Zinc is readily found in meats. Vegetarians must look to wheat germ, eggs, zinc-fortified cereals, beans, lentils, nuts, whole grain cereals, dairy products and yeast for adequate zinc intake. Omega-3 fatty acids are required by the body for heart and brain health. They also serve as an antiinflammatory. Vegetarians especially have to work to get adequate amounts of this nutrient. Fatty fish provides DHA the type of omega-3 most readily used by the body. Plants provide ALA omega-3s, a type that must be converted by the body to a more usable form. It is difficult for the body to convert ALA omega 3s. Good sources of ALA omega-3s are chia seeds, pumpkin seeds, flax seeds, soybeans, and walnuts. Meat Analogs Many meat analogs are found on today's grocery shelves. One should read the nutrition label to ensure the products provide the desired nutrition. Many products are high in sodium. Better choices are those that contain no more than 350 mg sodium per serving. Some meat analogs are high in saturated fat. Saturated fat is known to contribute to heart disease. Look for products with no more than 10% DV of saturated fat per serving. Look to see that if the meat analog claims to have added vitamins and minerals that are ones most often lacking in the vegetarian or vegan diet. Zinc and B12 are important minerals to look for fortification. Enjoyable food textures are a personal preference. Different brands of similar products of meat analogs may have different flavors and textures. Be sure to follow the cooking instructions provided with the product. Undercooking may lead to foodborne illness while overcooking may result in something dry, tough, chewy and inedible. Eating Vegetarian and Vegan Away from Home Following an eating plan at home where food purchasing and preparation are readily controlled makes being a vegetarian or vegan easier. When away from home there may be challenges. If dining at someone's home it is best to let them know your dietary restrictions well ahead of time. Always offer to bring a dish to add to the meal to help relieve stress on the host or hostess. When dining at a restaurant, do research ahead of time. Don't be afraid to ask questions about preparation methods or techniques. Some restaurants will accommodate reasonable requests. Moving Toward Vegetarianism or Veganism Those who wish to move toward a plant-based diet may be overwhelmed with the idea. In reality it may not be difficult. Consider the foods you currently enjoy that have no meat or meat products in them. Hummus, macaroni and cheese, pesto sauce, and other foods may already be in your eating plan and may be vegetarian or vegan. Simple changes may often be made to favorite recipes to make them vegetarian or vegan. Instead of choosing beef or chicken broth for your vegetable soup, choose vegetable broth or tomato juice. Select fat-free or vegetarian refried beans for ethnic dishes and as a side dish. Use seasoned black or pinto beans instead of chicken or beef when making a quesadilla. Spice up red beans and rice instead of choosing meatladen jambalaya. Add nuts and seeds to your favorite salad to add protein and crunch. Consider eating a vegetarian or vegan meal at least one time a week. Decide what your goals are and why you want to adopt a vegetarian or vegan lifestyle. Summary In the end there are benefits and challenges for those choosing to follow a plant-based diet. Awareness, research, experimentation and knowledge of your goals and reasons will help guide your eating patterns.
Resources Gustafson, N. (April 2007). Vegetarian Nutrition, Ashland, OR: Nutrition Dimension Hunt, JR. (September 2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. Vol. 78 no. 3 633S-639S. Retrieved from http://ajcn.nutrition.org/ content/78/3/633s.long McBride, J. (March 1998). Vegetarians, Watch Your Zinc. Agriculture Research. Retrieved from http:// www.ars.usda.gov/is/ar/archive/mar98/zinc0398.pdf Melina, V. & Davis, B. (2003). The New Becoming Vegetarian. Summertown, TN: Healthy Living Publications. Moore, M. (July/August 2013). Counseling a Conscious Choice. Food & Nutrition. 12-13. The Vegetarian Resource Group at http:// www.vrg.org/ Vannice, GK. (2011). Omega-3 Handbook: A Ready Reference Guide for Health Professionals. Portland, Oregon: Omega-3 RD Vegetarianism in a Nutshell (n.d.). The Vegetarian Resource Group. Retrieved from http://www.vrg.org/ nutshell/nutshell.htm#what Veganism in a Nutshell (n.d.). The Vegetarian Resource Group. Retrieved from http://www.vrg.org/nutshell/ vegan.htm Vitamin B12 Information Sheet (n.d.). Vegetarian Society. Retrieved from https://www.vegsoc.org/b12 Vegetarian Diets Build on the Basics (Revised May 2008). Arizona Cooperative Extension, AZ1231. Retrieved from http://ag.arizona.edu/pubs/health/ az1231.pdf Photo Credits: All photos from Microsoft at Office.com Diane Mason, M.S., R.D., L.D. Boone County Extension Agent for Family and Consumer Science December 2013 Copyright 2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Cooperative Extension Service serve all people regardless of race, color, age, sex religion, disability, or national origin.
FACTSHEET # DRAFT 12/2013 Vegetarianism and Veganism Recipes Black Bean, Corn and Quinoa Salad (vegan) Serves 8 DRESSING 3 tablespoons fresh lemon or lime juice 2 tablespoons olive oil 1 teaspoon minced garlic 1 teaspoon ground cumin seed Dash of Tabasco sauce SALAD 1/2 cup uncooked quinoa (rinsed well under water) 1 cup low sodium vegetable broth or water 1 (14.5 ounces) can vegetarian black beans, rinsed and drained 1 medium tomato, diced 1 cup corn kernels 2 tablespoons chopped fresh cilantro or parsley 2 scallions or green onions, sliced Salt and pepper to taste 1. Cook quinoa in broth or water for 12 15 minutes or until liquid is absorbed. Set aside to cool to room temperature. 2. While quinoa cooks, mix dressing ingredients in a small bowl or jar. 3. In a medium bowl combine drained and rinsed beans, tomato, corn, cilantro, scallions and cooled quinoa. 4. Add dressing and stir to blend; chill until ready to serve. Approximate nutrition per serving:147 calories; 6g protein; 20g carbohydrate; 5g fat; 4g fiber; 0mg cholesterol; 33mg calcium; 2mg iron; 177mg sodium Black Bean Vegetable Soup (vegan) Serves 8 2 cups (1 pound) dry black beans, picked over and rinsed 1 tablespoon canola oil 1 large onion, chopped 2 cloves garlic, minced 1 red bell pepper, cored, seeded and diced 1 teaspoon ground cumin seed 1 teaspoon paprika 1 teaspoon dried oregano 1 (14.5 ounces) can diced tomatoes 1 bay leaf 6 cups vegetable broth 3 carrots, peeled and diced 2 stalks celery, washed and diced 1 cup frozen corn kernels Black pepper to taste Sour cream for serving (optional) 1. Soak the beans, using either the overnight soak or the quick soak method. 2. Heat the oil in a pressure cooker pan over mediumhigh heat. Sauté the onion, garlic and bell pepper until the onion is soft. Add all other ingredients except the salt, pepper and sour cream. 3. Lock the lid onto the pan and bring to high pressure over high heat. Lower the heat to stabilize the pressure. COOK 24 MINUTES. 4. Remove from the heat. Release the pressure with a quick-release method. 5. Unlock and remove the cover. Taste the beans. If they are still hard, return to heat, bring to pressure, and cook for an additional 2 to 3 minutes. 6. Remove and discard the bay leaf. Season with black pepper. If desired, serve with a dollop of sour cream. Approximate nutrition per serving: 220 calories; 2g fat; 0g saturated fat; 0mg cholesterol; 854mg sodium; 42g carbohydrate; 13g dietary fiber; 11g protein; 916mg potassium; 4mg iron
Cheesy Polenta with Easy Vegetable Medley (vegetarian) Serves 2 to 3 Polenta 1 cup vegetable broth 3/4 cup water 6 Tablespoons coarsely ground corn grits (not instant) 1/4 teaspoon freshly ground pepper 1/3 cup shredded or finely diced parmesan or asiago cheese 1. Bring broth and water to a boil in a small saucepan. Slowly whisk in corn grits and pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and no longer grainy, 15 to 20 minutes. Stir in shredded or finely diced cheese; remove pan from heat. 2. Divide cooked polenta evenly among serving dishes. Keep polenta warm if needed. Easy Vegetable Medley 1/4 cup chopped onion 1/4 cup chopped green pepper 3 cloves garlic, minced 3/4 cup cubed, unpeeled eggplant 1/2 cup diced, unpeeled zucchini 3/4 cup diced fresh tomatoes (peeled if desired) 1/4 cup chopped Cremini or button mushrooms 1/4 teaspoon salt 1/4 teaspoon dried Italian seasoning 1/8 teaspoon ground black pepper Dash of cayenne pepper 1. Heavily coat skillet or large saucepan with cooking spray; place over medium-high heat until hot. Add onion, green pepper, garlic and eggplant; sauté until peppers are crisp tender about 4 minutes. 2. Stir in zucchini, tomato, mushrooms, salt, Italian seasoning, black pepper, and cayenne pepper. Cook 10 minutes stirring frequently. Divide hot medley over hot polenta before serving. Approximate nutrition per serving: 198 calories; 9g protein; 31g carbohydrate; 4g dietary fiber; 4g fat; 2.3g saturated fat; 0g trans fat; 12mg cholesterol; 171mg calcium; 1mg iron; 803mg sodium Squashy Joes (vegetarian) Serves 6 to 8 ½ cup finely chopped onion 1 cup finely diced celery ¼ cup finely chopped bell pepper ¼ cup finely diced carrot ½ to ¾ cup catsup 1 teaspoon prepared mustard 1 cup cooked, mashed pumpkin or winter squash or canned pumpkin puree 12 ounces frozen meatless crumbles 1. In a large skillet, sauté onion, celery, bell pepper, and carrot over medium heat until tender. 2. Add catsup, mustard, mashed pumpkin or pumpkin puree, and meat crumbles; bring to a boil. Cover and simmer on low heat for 10 to 15 minutes or until heated through. 3. Suggest serving on whole wheat buns. Approximate nutrition per serving (without bun): 130 calories; 11g protein; 16g carbohydrate; 5g dietary fiber; 3g fat; <1g saturated fat; <1g trans fat; 0mg cholesterol; 42mg calcium; 3mg iron; 270mg potassium; 477mg sodium Diane Mason, M.S., R.D., L.D. Boone County Extension Agent for Family and Consumer Science December 2013 Copyright 2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Cooperative Extension Service serve all people regardless of race, color, age, sex religion, disability, or national origin.