VEGETARIAN DIETS

A vegetarian diet relies on plant sources for all or most of the nutrients needed by the body.  This approach includes a range of diets from those that allow some animal sources of nutrients to those that exclude all animal sources.  Studies show that vegetarians who eat a balanced diet don’t seem to have any more iron-deficient problems than do meat eaters.  Although the iron in plant food is not as well absorbed as the iron in animal food, vegetarians tend to eat more of iron-containing foods and more vitamin C foods which helps with the absorption of the iron.  In addition, vegetarians tend to get enough calcium from either dairy foods, tofu, beans, soybeans, calcium fortified cereals, and vegetables such as broccoli. 

There has been some concern about a vitamin B-12 deficiency as animal foods are the best source for B-12 and plant foods don’t naturally contain the vitamin.  However, soy foods such as some form of tempeh may contain vitamin B-12, although again this is not as biologically active as the source in animal foods.  Many soy products are fortified with vitamin B-12 as well.  It is important also to note that the liver stores so much B-12 that it would take years to become deficient in this vitamin.

Three types of Vegetarian diets:

Ovolactovegetarian Diet

Depending on the particular pattern of consuming eggs (ovo) and (lacto) or using one but not the other, an ovolactovegetarian diet can be a very sound approach to healthful eating for adults.  Ovolactovegetarian diets provide the body with the essential amino acids and limit the high intake of fats involved in more conventional diets.  The exclusion of meat as a protein source lowers the total fat intake, and the consumption of milk or eggs allows an adequate amount of saturated fat to remain in the diet.  The consistent use of vegetable products as the primary source of nutrients complies with the current dietary recommendations for an increase in overall carbohydrates, complex carbohydrates, and fiber.  Most vegetarians in the United States fit into this category.  Vegetarians who do consume dairy products face challenges when making food choices if they wish to avoid other animal products in their food.  Because most cheese is made with rennet, a coagulating agent that usually comes from stomachs of slaughtered newly born calves, many vegetarians eliminate cheese from their diet or opt for rennetless cheese.  Vegetarian cheeses are manufactured using rennet from either fungal or bacterial source.  Similarly, yogurt is often made with gelatin derived from animal ligaments, skins, tendon, and bones (gelatin is also found in marshmallows, candy such as jelly beans and candy corn, poptarts, and a variety of other foods).

It has become somewhat easier to follow a vegetarian diet as stores have begun offering organic vegetarian items that do not contain these animal products without being an avid reader and knowledgeable consumer.  For example, McDonald’s recently acknowledged it failed to disclose the use of beef flavoring in its fries and hash browns.

Lactovegetarian Diet

People who include dairy products in their diet but no other animal products, including eggs, are lactovegetarians.  A pesco-vegetarian eats fish, dairy products, and eggs along with plant foods.

Vegan Vegetarian Diet

A vegan vegetarian diet is one in which not only meat but also other animal products, such as milk, cheese, and eggs, are removed from the diet.  When compared with the ovolactovegetarian diet, the vegan diet requires a higher level of nutritional understanding to avoid nutritional inadequacies.

One potential difficulty is that of obtaining all of the essential amino acids.  Since a single plant source does not contain all the essential amino acids, the vegan must learn to consistently employ a complementary diet.  By carefully combining various grains, seeds, and legumes, amino acid deficiency can be prevented.

In addition to the potential amino acid deficiency, the vegan could have some difficulty in maintaining the necessary intake of vitamin B₁₂.  Possible ramifications of inadequate B₁₂ intake include depression, anemia, backpain, and menstrual irregularity.  Vegan often have difficulty maintaining adequate intakes of iron, zinc, and calcium.  Calcium intake must be monitored closely by the vegan.  In addition, vitamin D deficiencies can occur.  Supplements and daily exposure to sunshine will aid in maintaining adequate levels of this vitamin.