The New Vegetarian: A new take on an ancient diet
October is Vegetarian Awareness Month!
It was a lot tougher to be a vegetarian ten years ago, when many restaurants had no vegetarian or vegan options and you'd have to go to a health food store to find soymilk. Today, most restaurants offer at least one vegetarian entree, hosts routinely ask guests ahead of time about their eating preferences, and vegetarian options abound at grocery stores.
Although the number of people that meet the strict definition of vegetarian (do not eat meat, fish, or fowl) or vegan (also do not eat eggs and dairy) has stayed about constant, there are a lot more people who have cut back on their consumption of animal products and seek vegetarian options at least part of the time. (See the details of a recent national poll by the Vegetarian Resource Group and then vote in our poll of Nutrition Data users.)
People choose vegetarianism for a variety of reasons: including religion, ethics, health, environment, economics, and simple preference. But for both full-time and part-time vegetarians, there have never been more options.
No More Protein Combining
Many people considering (or practicing) a vegetarian diet still worry about the need to combine complementary proteins--the old beans-and-rice gambit. According to the latest guidelines, however, this lore is outdated. Assuming you are getting sufficient protein (at least 10% of your daily calories), your body will get all the amino acids it needs without any fancy food combinations. See this recent post for more on protein quality and combining.
Beware of the junk food trap
Vegetarian options at the grocery store have never been more plentiful, but don't assume that "vegetarian" or "vegan" automatically means that something is healthful. Vegetarian foods can still be highly-processed and refined, or high in fat, sugar, sodium, and/or calories. Junk food comes in all kinds of guises! See this recent post for the shocking truth about many "healthy" diets.
Low-carb vegetarianism?
Vegetarians who consume eggs and dairy should have no problem following a low- or reduced-carb regime but, but low-carb vegans have their work cut out for them! Most low carb diets rely heavily on animal products to provide enough calories. And most vegan sources of protein (such as beans and legumes) are high in carbohydrates.
Still, I'm told it's not impossible. Here are some resources for low-carb vegetarians but I'm also interested to hear from Nutrition Data users who may have some experience or advice.
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Posted by: Ugh! | Nov 28, 2008 11:00:30 PM
For those of you posting your personal stories that's very nice but you obviously can't expect everyone to follow your plan because your N-size is 1 and there is no one diet that is the best for everyone. If you put everyone on a vegan/vegetarian diet, you will still have people with health probs just like if you put everyone on a low carb diet you will still have people that will respond negatively and have increases in risk factors for metabolic syndrome. I am SO much healthier now that I cut out grains and upped my protein (animal and plant!) but I wouldn't recommend that for everyone because to each his own and that doesn't mean another person will respond the same way. And for those of you raving about the environmental benefits of not eating meat...don't blame the animals blame the industries for their irresponsible practices and don't put the burden on the consumer to stop eating meat, I guarantee you if we all went vegan the industries that produce these products would find a way to be wasteful in any which way just as long as it increased profits.
Posted by: EGGIE! | Oct 30, 2008 9:24:22 PM
YEE-HAA! YAY! Someone who finally puts it in simple terms! Thanks Elizabeth! Get off your butt and you can enjoy that piece of bread! I eat Chocolate (dark) every day! I can do that because I walk 1 hour a day. 90% of my diet is veggies and fruits. When I'm full of that, I eat ANYTHING I want (except for fast food or junk food. Those are nono's.
Posted by: elizabeth | Oct 28, 2008 7:56:03 PM
ugghh, so sick of this low carb crap. our bodies need carbs. carbs from grains and starches are fine, our bodies are meant to process it. just stay away from garbage food- cookies and chips. eat potatoes and fruit, get off your ass the size of china and exercise, and stop being ignorant about carbs.
Posted by: queen_utopia1 | Oct 26, 2008 5:21:07 AM
Hi monica , is breast cancer familiar more in laddies than men , if so what are the main reasons for that although same type of food they both eat
& another question how could a daily healthy dish consist of ( for breakfast , dinner , lunch , .. ) for both , thank You
Posted by: Roni-Sydney:Aust | Oct 20, 2008 9:52:03 PM
Appreciate your comments Eggie. I also love eggs! Glad you feel so healthy.
Posted by: EGGIE | Oct 20, 2008 8:48:55 PM
Roni. Not sure if that's male or female. U never know coming from Sydney -- sorry but you did not state which one. I think adding meat once a month and fish once a week nicely compliments your mainly vegan diet. As for eggs, I love 'em. That's why they call me eggie. I could eat 12 in one sitting. But I do not. I rotate how I eat them. Overall, I eat 2 egg yolks per week. I do eat 6 egg whites per day! How do I do that? Hard boiled eggs. I give the yolks to someone else while I eat the whites. When it's my day for yolks, I simply enjoy! As you can see, I do not eat animal protein every day. On those off days, I get my protein from plants (PEAS). I'm a male 5'10" and weigh 133 and am approaching 50. I'm healthier now than ever before and I can run circles around most 25 year olds. There is no secret or rocket science here. In fact, it's pretty simple math! Have fun...... EGGIE!
Posted by: Roni-Sydney | Oct 20, 2008 8:33:40 PM
Personally, I do not consume legumes, dairy or grain products.
But I eat raw vegetables, fresh fruits, nuts and seeds. Some meat and eggs complete my diet. I am 5'7" and weigh 60 kg. Any constructive criticsm of my food choices?
Posted by: Len Frenkel | Oct 20, 2008 7:08:40 PM
There is no value in a low-carb diet if the carbs are from whole foods such as whole wheat, brown rice, oats, quinoa, corn, etc. Professional dieticians who study these things recommend that approx. 75% of our calories should come from non-processed carbohydrates from whole foods.
Posted by: Luke | Oct 20, 2008 3:12:47 PM
Recently I found a pretty good tasting vegetarian protein drink called Lepterra. Here is the link:
http://www.inno-vita.com/lepterra_index.htm
It actually mixes with just water and you don't have to blend it. I am allergic to Soy based products and am on the go all the time so I was excited to find this. Getting enough protein can be challenging for me. Are there any other good options that any of you would recommend?
Posted by: Siobhan | Oct 20, 2008 2:40:01 PM
I have been vegetarian for 23 years, and vegan for about 6 during that time, in Ireland at a time when hardly anyone had ever heard of tofu.
Now with some many awesome choices, including Quorn, it is easy to get enough protein and stay healthy.
It is a lifestyle and principle choice and is not for everyone, but it is certainly a healthy way to eat.
14 out of 16 of my nearest relatives died of cancer, but so far, so good for me.
Carbs can be sneaky, and I have developed wheat sensitivity (beware of 'modified food starch') but there are so many whole grain choices now, I hardly feel deprived.
Posted by: EGGIE | Oct 20, 2008 1:09:02 PM
JUST WALK 1 HOUR A DAY AND STAY AWAY FROM MCDONALDS-LIKE FOODS. LOOK AT THE PEOPLE FROM THE 50's & 60's. THEY WERE MOSTLY THIN!
Posted by: Sally Wise | Oct 15, 2008 6:07:15 PM
Malcom,
That was a very candid and useful post. And great to hear about your success! : ) Way to go!
I am sure people who are looking for information appreciate your personal experience with the diets we've seen discussed above. Not sure if you've been to pcrm.org, but they have a great forum/support network for diebetics and those who have beat it through diet. They would probably appreciate it if you shared your success story with them.
I am grateful for the resources you've suggested, and will check them out.
Take care!
Posted by: Angus Malcolm | Oct 14, 2008 2:29:24 AM
I used to go to the gym focusing my diet on high amounts of quality protein for recovery (lean meat especially chicken breast). I have type O- blood and this would cause many to say a high protein diet is ideal (esp meat) which is what I believed then. Later I also had onset of Type II diabetes and later gluten intolerance.
After many years of looking at and trying diets of all sorts (good bad and ugly) I am health issue free on a Vegan diet approaching 80%carbs/10%protein/10% fat. The focus is whole foods as grown aiming for 5/5 servings raw fruit/vege per day. I now have more energy, better concentration and recover faster than ever before. Nutrients/calorie (density) in food is the key. Fruit has the highest vitamin density and veges mineral density generally speaking. In terms of organic food I use only use grains where practical for their higher nutrient density which aren't as expensive as fruit/veges.
Note that this is after dealing with all parasitic infections first and re-establishing good flora.
The top problems (with solutions) I have personally confirmed with a vegan diet are: Iron intake (check out red kidney beans & blackeyed peas); B12 intake (as pointed out above B12 is made by bacteria - re-establish good flora, esp when anti-biotics are used - we should have approx 25 types, so most supps on the market aren't good enough [reccomend OMX/Primal Defense]).
Some significant findings/studies/people I have come across that support this approach: The Coronary Heart Improvement Program (CHIP) by Dr Hans Diehl; The 80-10-10 diet by Douglas Graham (both are great for uncovering many problems with vegetarian/vegan diets and dispelling myths); Numerous studies with athletes supporting a high 80% carb diet with the fact that carbs are the no.1 fuel for the body; Studies showing too much saturated fats are the no.1 cause of Type II diabetes via insulin resistance; Numerous studies show that the body only needs 0.2-1.2g protein/kg/day, and that excess is a burden to the body.
Posted by: Sally Wise | Oct 13, 2008 3:56:58 PM
Dave Atkins4Life, thank you for your response. I appreciate informed people who point out the other side of the argument.
I have a few things to say and ask in response to your comment. First, I wanted to say that, yes, PCRM do promote a low fat vegan diet and are very much against the use of animal products for diabetics, pre-diabetics, and those who wish to lead a healthier lifestyle. Your description of them is quite accurate, but it seems to suggest that they have a 'hidden' agenda, where as I think it is quite open, and quite honestly, something people should look at.
Second, I wanted to ask you if you have ever read any of their studies on how animal products are detrimental to the body, what the underlying causes for diabetes are, and how animal products contribute to them.
I know you probably won't be interested since you seem against PCRM, but I thought I'd also share with you two articles: http://www.pcrm.org/magazine/gm06autumn/diabetes.html
and this one: http://www.pcrm.org/health/clinres/diabetes.html
The article you sent me suggests a good approach, that lowering sugars, fats, and sodium is a good way to tackle diabetes. I want to point out that most of the sugary, salty, fatty foods come from the processed foods and animal products aisle.
Fats in particular seem to be a culprit since they contribute to insulin resistance. The fattiest foods typically consumed are those from animal products-and the increase in the intake of these animal fats and proteins by the general population show a pandemic of not only diabetes, but heart disease, dimentia, cancer, obesity, and coronary heart disease in the recent years.
I just wanted to point out that the low-carbohydrate approach may not be the optimal choice and by default means switching to a high protein diet centered around animal meat and secretions. I highly encourage everyone to do their research when it comes to eliminating food groups from their diet--and most of all, I encourage eating a variety of foods.
Posted by: Daniel K | Oct 11, 2008 11:56:37 PM
The question I really have to ask though of vegans attempting to begin to low carb it is why? Why go low carb and try to avoid things like flours and by products? Avoiding veggies and fruits? At that point I feel that what is the point in even eating anymore except to eat nuts and beans which still are high in carbs. I can see the attraction to vegetarianism, and I myself am a vegetarian as well as an avid runner and nutrition student. If I didn't have grains like wheat bran and flours my digestive track would fall out. Ask just about any competitive runner or an avid body builder and they will tell you that low carb veganism isn't really beneficial to the body. I know there are plenty of people who won't agree with me, but I really won't be trying this myself.
Posted by: Dave Atkins4Life | Oct 11, 2008 9:18:02 PM
PCRM is a an anti-meat, anti-Atkins, vegan propaganda promoting group. They fund and promote anti-meat activities. Recently their website claimed the tomato salmonella scare was due to meat, as if the same cow was eaten by infected people all over the USA vs salmonella in vegetables distributed across the USA.
The lifesaving benefits of the Atkins ketogenic diet are research proven.
Insulin Control for Weight Loss and Life Extension
http://www.vrp.com/articles.aspx?ProdID=art1825&zTYPE=2 also reprinted in Well Being Journal September/October 2008 http://www.wellbeingjournal.com/ see back issues.
"Some life extension experts are taking the low glycemic approach to an extreme with excellent results. Very low carbohydrate diets such as the well-known Atkins diet produce a state of benign dietary ketosis (BDK), which has been found to have an exceptionally rejuvenating effect on the biological terrain. The consumption of about thirty or fewer carbohydrates a day may promote a myriad of advantages, including longevity and weight loss, and the reversal of many of the conditions associated with aging. The BDK diet has all the benefits of the low-glycemic diet, and also offsets cravings, discourages yeast infections (candida), balances mood disorders and reverses heart diseaseSome life extension experts are taking the low glycemic approach to an extreme with excellent results. Very low carbohydrate diets such as the well-known Atkins diet produce a state of benign dietary ketosis (BDK), which has been found to have an exceptionally rejuvenating effect on the biological terrain. The consumption of about thirty or fewer carbohydrates a day may promote a myriad of advantages, including longevity and weight loss, and the reversal of many of the conditions associated with aging. The BDK diet has all the benefits of the low-glycemic diet, and also offsets cravings, discourages yeast infections (candida), balances mood disorders and reverses heart disease"
Posted by: Sally Wise | Oct 10, 2008 4:02:00 PM
I would like to say to those of you that are doing your research on low-carb diets that this is not the healthiest route to go. Studies show that the human body uses carbohydrates as its main source of energy--depriving your body of this source can be devastating. Eating a fat and protein rich diet that is poor in carbohydrate content--particularly one where protein and fat is derived from animals and animal products is dangerous, and leads to a staggering risk for heart disease, cancer, diabetes, and dimentia. For more information on this please visit the Physician's Committee for Responsible Medicine at www.pcrm.org or Dr. Esselstyn's website at www.heartattackproof.com
Posted by: ox | Oct 10, 2008 12:12:25 AM
I looked on Wiki, and apparently neither animals or plants are capable of producing B-12, as only bacteria possess the correct enzymes for it's manufacture. Industrial production of B-12 for dietary supplementation is through fermentation of selected microorganisms that are genetically engineered and grown under special conditions.
Posted by: jules | Oct 9, 2008 4:46:13 PM
Is this really true? Posted by Porus Spenta:..."Vitamin B12 (only found in animal obtained like meat and dairy products)..."
Where does the B12 come from in Grape Nuts cereal. They don't list any meat or dairy in the ingredients.
Just curious.
Posted by: Porus Spenta | Oct 9, 2008 2:36:29 PM
I have been vegetarian off and on and currently I am a vegetarian again. My wife and my son both are vegetarian and nothing in meat is cooked home. Being a family man, I do not like to eat out alone and also do not want to offend my family in eating the meat in front of them. Besides, except for the taste and the lack of Vitamin B12 (only found in animal obtained like meat and dairy products) in vegetarian diet, you get every vitamin and protein and other nutritions in a vegetarian diet. Go to any Indian buffet and you have plenty of vegetarian choices.
By the way my best snack at work is Almonds and Pistachios which are having most of the healthy stuff. A handful of both makes my day.
Have fun !!
Posted by: Lauren | Oct 3, 2008 5:02:37 PM
I really enjoyed your post. I recently did some research and I posted my own article about the same topic. Upon my research I found that even being a part time vegetarian has its health benefits. So if you can't give up meat all together, see if you can live without it three days out of the week. Health Benefits are Tremendous!
Posted by: Laura Dolson | Oct 3, 2008 12:23:16 PM
Monica, I want to thank you for linking to my site. I've been a fan of your blog for quite a while, so I'm always so pleased when I find that you've linked to me!
Laura Dolson
About.com Guide to Low Carb Diets
http://lowcarbdiets.about.com/
Posted by: Steve Holt | Oct 2, 2008 5:31:26 PM
Hey Monica. Nice to see this article. I've done some very low carb dieting as a vegetarian, including ketogenic dieting, as well as the most brutal of low carb diets I know of, "Ultimate Diet 2.0". Low carb dieting is not problem as a vegetarian. For your vegan readers, however, it would be much more difficult, as the typical plant protein sources are also high in carbs. Vegans would have to rely heavily on nuts, seeds, and supplement with Soy Protein Isolate or other vegetable protein isolate.
Regards,
Steve Holt
The Vegetarian Bodybuilder
www.vegetarianbodybuilder.com
Posted by: Sam Hartman | Oct 2, 2008 1:34:49 PM
Vegan for three years.
Actual "low-carb" (i.e. <50g carbohydrates per day) on a vegan diet is difficult, but not impossible. Lots of soy, nuts, oils, some veggies.
I try to minimize my sugar and flour consumption on a vegan diet, particularly the white kind (and white rice), for health benefits and to avoid spikes in blood sugar. I exercise many times a week and even after switching to a moderate to high fat diet I noticed no decrease in activity (or weight increase).
The "how do you get enough protein?" argument is so old and tired. I know that you, Monica, wouldn't buy into it, but some people still think meat is the _only_ way to get sufficient protein and this just isn't true. With the copious amount of mock meat products available, plus other soy, wheat, hemp, flax, and bean products out there, you can get your daily requirements easily, or, to the extreme, get enough to build muscle and be a body builder (veganbodybuilding.com)
Even for people who don't see an ethical reason to eat meat; the longer we focus on a meat-centered diet (unlike most of the world), the more we are going to wreck the environment; we need to begin cutting back severely now.
