Vegetarianism
Why be a vegetarian? We look at the cases for and against.
What exactly is a vegetarian?
Vegetarians do not eat meat, poultry, game or fish, and also avoid slaughterhouse by-products such as gelatine, rennet and animal fats - so anyone who says, "I'm a vegetarian but I eat chicken" is deluding themselves. Most vegetarians, however, eat dairy products and free-range eggs. In the last ten years, the number of vegetarians in the UK has more than doubled; there are currently about four million vegetarians in the UK - 7% of the adult population and 12% of young people.
Why stop eating meat?
There are lots of reasons - some choose this diet in order to reduce animal suffering, but (if done properly) it also improves personal health (see below) and safeguards the environment.
Improve your health
There was a time when vegetarians were regarded as a weird sect of pale, unhealthy types. Luckily, we've come on a bit since then and both awareness and attitudes have changed. Medical research has shown that on average, a lifelong vegetarian visits the hospital 22% less often than an average meat-eater, saving the National Health Service an estimated £45,722. Vegetarians generally suffer less heart disease, hypertension, obesity, diabetes, various cancers, diverticular disease, bowel disorders, gallstones, kidney stones, and osteoporosis (Dwyer, 1988). Vegetarian diets have also been used in the treatment of various illnesses, including rheumatoid arthritis and nephrotic syndrome.
Of course, you aren't automatically healthier just because you're veggie - these findings are based on a healthy balanced vegetarian diet. A high consumption of fresh fruit and vegetables is a benefit of balanced vegetarian diets and research has demonstrated the importance of protective antioxidant nutrients in the diet found in fresh fruit and vegetables. These antioxidant nutrients include the beta-carotene form of vitamin A, C and E. Many researchers now believe that these nutrients play a major role in reducing the risk of chronic diseases such as heart disease and cancer.
So how do I make sure my diet is balanced?
One of the easiest things to miss out on when you switch to vegetarianism is protein. There are plenty of protein-rich foods, forming four groups:
- Grains - cereals, rice, pasta and bread
- Pulses - chickpeas, lentils, peas and beans
- Nuts and seeds - peanuts, almonds, sunflower seeds etc.
- Dairy products - cheese, yoghurt, milk (and eggs)
Many nutritionists recommend that you combine foods from two groups every meal. That's not as complicated as it sounds - you'd probably have more than one of them anyway (e.g. beans on toast - beans are pulses, grains in the bread or breakfast cereal - cereal provides grains, milk is a dairy product).
What about iron?
"Every vitamin, mineral and nutrient your body needs is available in abundance on a balanced veggie diet," says Kate Fowler, from the vegetarian campaign group, Viva.
The British Medical Association agrees. It says:
- Vegetarians are no more likely to suffer from anaemia (iron deficiency) than meat eaters;
- A vegetarian diet meets all the nutritional needs of adolescents;
- Vegetarians have lower rates of obesity, coronary heart disease, high blood pressure, large bowel disorders, cancers and gallstones;
- Vegetarians often live longer and suffer less from chronic diseases
- Is it really for me?
As well as the health benefits, you may find you have extra energy,fewer illnesses, clearer skin and a clearer conscience. It's not aone-way street; you can always go back to eating meat if you aren'thappy. At best you'll have started a new way of eating that'll keep youhealthier for life, at worst you'll have had a go at being a veggie and found it wasn't for you.
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