On becoming a vegetarian.

On Becoming a Vegetarian

You can obtain all the necessary protein, minerals, and vitamins quite easily on a vegetarian regime if you eat a variety of wholesome foods.

And God said, `Behold, I have given you every plant yielding seed which is upon the face of all the earth, and every tree with seed in its fruit; you shall have them for food'" (Genesis 1:29, RSV).(*)

Ever since Moses wrote these words, relating God's desire for humanity to enjoy the various plant foods of the earth, mankind has struggled with the concept. Recently, however, an avalanche of reports from many different organizations have urged Americans to consume less meat and dairy products, and more whole grains, fruits, and vegetables. Interest in vegetarianism is, as a result, at an all-time high.

There are several types of vegetarians. Here are some, with their descriptions:

Vegetarian: one who lives wholly or principally on plant foods, abstaining from meat that involves the destruction of animal life.

Total vegetarian, or vegan: one who avoids animal foods of all kinds, including meat, poultry, fish, eggs, milk, yogurt, cheese, and other dairy products.

Lactovegetarian: one who consumes milk or milk products, but no eggs, meat, fish, poultry, or sea food.

Lacto-ovo-vegetarian: one who includes dairy products and eggs in the diet, but no meat of any kind.

Semivegetarian: one who consumes some animal flesh, but not all kinds. Usually will avoid red meat such as beef and pork, but will eat fish, poulty, and seafood.

Fruitarian: one whose diet consists largely of fruit.

There are several reasons for being a vegetarian, including (1) economy-ecology concern, (2) health reasons (disease prevention, fitness, nutrition) (3) ethical reasons, and (4) spiritual reasons. We will consider each of these in turn.

1. Economy-ecology concern. The argument here is that raising animals for food requires high amounts of land, water, and plant feed. With many people in the world suffering from lack of food, we need to maximize our resources so that more people can be fed.

For example, if one were to grow corn and feed it directly to humans, more people could be fed than if the corn were fed to a cow, and then its milk or flesh consumed. For every 3,000 calories in the form of corn that are fed to a cow, only 600 are returned in milk; if the meat is eaten, only 120 calories are available for human use.

For every 10 pounds of corn protein fed to a cow, only one pound is returned in the form of meat. When an acre of land is sown in soybeans, 450 pounds of protein are produced. But only 40 pounds of pork or 45 pounds of beef can be raised on an acre of land. Obviously, more people can be fed when humans use plant food instead of animal products.

Other economic issues are also at stake. For example, meat is six times as expensive as flour, cereal, potatoes, and legumes when considering overall nutritional value. Also, because saturated fats and cholesterol (which are high in meat and in most dairy products) have been associated with heart disease, cancer, and other diseases, we all end up paying indirectly through increased health insurance premiums and taxes.

2. Health reasons. Disease prevention. In 1988 The American Dietetic Association (ADA) published a position paper on the vegetarian diet (JADA 88, No. 3 [March 1988]: 351). In this report, ADA has stated that a growing body of scientific evidence supports the concept that vegetarians tend to have less heart disease, cancer, obesity, osteoporosis, and other diseases.

Much of the support for this connection between vegetarianism and prevention of disease comes from the Seventh-day Adventist Health Study from Loma Linda University. The case histories of more than 20,000 Seventh-day Adventists (SDA) have been followed for more than 20 years. In 1974, 35,000 Adventists were entered in a new phase of the study. SDAs are unique in that the majority do not smoke, or drink alcohol, tea, and coffee. In addition, about half of them do not eat meat; those who do, generally eat small amounts. SDAs consume relatively high amounts of fruits, vegetables, and whole grains. The National Institutes of Health has been very interested in the study, and has given Loma Linda University more than $5.7 million in research grants.

Results so far show that vegetarian SDAs have considerably less heart disease, cancer, and diabetes. SDAs have half the death rate of the general population for heart disease, 83 percent for breast cancer, 25 percent for lung cancer, 13 percent for cirrhosis of the liver, 50 percent for large bowel cancers, 54 percent for uterine cancer, and 40 percent for diabetes. While some of this is related to the avoidance of tobacco and alcohol, evidence is mounting that restriction of meat, along with a high consumption of unrefined plant foods, also plays a major role.

Recently, concern has been raised over the safety of using antibiotics in animal food. All turkeys, 80 percent of pigs and veal calves, two thirds of cattle, and nearly a third of chickens are raised on antibiotic-laced feed, according to the U.S. Food and Drug Administration (FDA). These drugs have been used for more than 30 years to prevent infection in animals and to promote their growth.

This massive overuse of antibiotics on the farm is breeding strains of drug-resistant microorganisms. Several studies have shown how commercially produced animal meats could be a path by which resistant bacteria can reach humans and cause food poisoning. More study is needed to confirm these concerns, but it is now calculated that 27,000 cases of Salmonella infection (food poisoning) are caused by tainted meat, leading to 100 to 300 deaths a year. The FDA is seeking to restrict the use of antibiotics in animal feed.

Fitness.

Carbohydrate is present in large quantities in grains, potatoes, dried fruit, and other plant foods, but is virtually non-existent in meat. Research from both Europe and the United States has supported the concept that carbohydrates promote endurance and aid in the performance of such activities as running, swimming, and cycling. Athletes who use large amounts of carbohydrates have greater levels of muscle glycogen. This allows them to exercise up to three times longer before exhaustion.

Nutrition.

The American Dietetic Association has now affirmed that a well-planned diet, consisting of a variety of plant products (unrefined) supplemented with some milk and eggs (lacto-ovo-vegetarian) meets all known nutrition needs. Even a total plant food diet (no eggs or dairy products or meat) can be nutritionally adequate if proper food planning is practiced and vitamin [B.sub.12] is supplemented Infants, children, and pregnant and lactating women can be at risk in a purely vegan diet.

The American Dietetic Association has advised that the following nutrients be considered when planning a total vegetarian diet:

Proteins: Plant foods have lower concentrations of some of the essential amino acids. In a diet that contains a mixture of plant foods, the foods supplement each other adequately. Some vegetarian populations that consume mainly tubers (sweet potatoes, yams, taro root, cassava) are at a risk for protein deficiency. However, for most vegetarians, obtaining enough protein is not a problem.

Vitamin [B.sub.12] No practical source of this vitamin is found in plant foods. It can be provided as a supplement to the vegan diet, or come from fortified foods such as breakfast cereals or soy milk. Table 1 outlines food sources of vitamin [B.sub.12]. Notice that besides the fortified breakfast cereals, in which extra vitamins are added, [B.sub.12] is found only in animal products. Adults need 3 micrograms of this vitamin daily.

Calcium: More than 55 percent of the calcium Americans obtain from food comes from milk and cheese. When these are avoided in the diet, then leafy green vegetables, nut, seeds, legumes (dried beans and peas), and whole grains are excellent substitutes.

Iron: Iron from meat products is more easily absorbed by the body than iron from plant foods. Including vitamin C with each meal, however, helps to increase the availability of iron from plant foods. Thus vegetarians should try to include with each meal a food (fruit or vegetable) that contains vitamin C. Table 3 outlines some of the best sources of iron for vegetarians. Males need an average of 10 milligrams per day, and females, 18 milligrams.

Zinc: Some studies suggest that because of the high fiber content of many vegetarian diets, some of the minerals, including zinc, may be less available to the body. This is highly controversial, however, and more research is needed. Table 4 outlines the major sources of zinc. Adults need 15 milligrams per day, on the average. Most of the foods are similar to the ones found in Table 3.

Let's summarize this section on the nutritional concerns of the vegetarian diet. You can obtain all the necessary protein, minerals, and vitamins, quite easily on a vegetarian regime, if you eat a variety of wholesome foods. And there are many benefits from the vegetarian diet. Dietary fiber intake is high, and saturated fat and cholesterol is low. These are some of the reasons why vegetarians have less heart disease, cancer, high blood pressure, and other diseases.

3. Ethical reasons for being a vegetarian. Many vegetarians claim this as their number one motivation. Taking the lives of animals and then eating their flesh appears cruel to some people. In the words of one writer: "What man with a human heart, who has ever cared for domestic animals, could look into their eyes, so full of confidence and affection, and willingly give them over to the butcher's knife?" (Ellen G. White, The Ministry of Healing, p. 316).

Many Americans are repulsed at the suffering some animals go through in the name of research. Some are just as upset with the way animals are crowded close together in uncomfortable pens, and then killed so that their flesh may be eaten.

4. Spiritual reasons. Some vegetarians claim statements from the Bible as their major reason for avoiding the consumption of meat. They point out that in the Garden of Eden, where no killing took place, God provided plant foods for Adam and Eve to eat. Later, God provided the Israelites with manna, and gave them meat only when they clamored for it. Such Bible heroes as Daniel and John the Baptist were known for their avoidance of meat. And Isaiah points out that on the earth made new, after sin has been destroyed, "the wolf and the lamb shall feed together, the lion shall eat straw like the ox.... They shall not hurt or destroy in all my holy mountain, says the Lord" (Isaiah 65:25, RSV).

Other vegetarians point out that meat eating can interfere with high-level meditation and spiritual communion with God. Albert Schweitzer stated, "I am conscious that flesh eating is not in accordance with the finer feelings."

[Table 1,2,3 and 4 omitted]

(*)Bible texts credited to RSV are from the Revised Standard Version of the Bible, copyrighted 1946, 1952 @ 1971, 1973.

David C. Nieman, D.H.Sc., M.P.H., F.A.C.S.M., is an associate professor in the School of Public Health, and director of the Doctor of Health Science program at Loma Linda University, Loma Linda, California.