What is a vegetarian?

There is a lot of confusion surrounding the definition of what a vegetarian is and what the diet consists of. According to Vegetarian Society offers two definitions of a vegetarian.

1. A vegetarian is someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits, with, or without, the use of dairy products and eggs.

2. A vegetarian does not eat meat, poultry, game, fish, shellfish or crustacea, or by-products of slaughter.

In addition to these definitions, there are also different forms of vegetarianism. Below are the 4 most common and links to sample diets for each. 

Lacto-Ovo-Vegetarian

This is the most common form of vegetarianism in the United States. The term stems from the Latin lac,meaning milk and ovum, meaning egg. That being said, this form of vegetarianism consists of a person who does eat both dairy and milk products. Since it is the most popular form in Western society, most restaurants tend to cater to this diet style. While Lacto-Ovo Vegetarians do consume eggs, they only do so if the eggs are free-range eggs meaning that they are produced by birds who are allowed outdoors during the day. You can review a sample eating plan for this diet at the National Heart, Lung, and Blood Institude website. 

Lacto-Vegetarian Diet

This diet consists of a person who eats dairy products but does not eat eggs. This diet is popular Eastern religions such as Hinduism, Sikhism, Jainism, and Buddhism because they place a value on all living beings. This diet is usually refrains from eating cheeses with rennet (curdled milk from the stomach of a calf not accustomed to food outside of mother's milk) and yogurts that contain gelatin. You can find a sample of this type of diet at the Vegetarian Love To Know webpage. 

Ovo-Vegetarian

This diet allows for the consumption of eggs but does not consume any type of dairy products. Most people who follow this diet do so because of the practices and slaughtering of cows and calves. These practices include constantly keeping cows pregnant so that they will continuously produce milk and also the slaughtering of male calves. In addition, the practice of separating a calf from it's mother. Another reason that some choose this diet is because of the fact that they are lactose intolerant. You can find a sample of this diet on the Livestrong website. 

Vegan

Vegans do not consume any dairy, eggs, or any product by animals at all. The Vegan Society states that "Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose." This diet style differs from the others because it goes beyond just avoiding certain foods. It can stem types of clothes and even medication. Some vegans ask their doctor for prescriptions to medication that do not include any animal products or that have no been tested on animals. You can find a sample of this diet at PETA website. 

Vegetarianism Spotlight - The Vegetarian Resource Group

The Vegetarian Resource Group

www.vrg.org

This organization's website is an amazing resource for everything vegetarian so I took some time to highlight some of my favorite resources on the site. Enjoy!

1. Vegetarian Recipes - This section offers both vegetarian and vegan recipes. There is a mixture of links to free online recipes as well as links to vegetarian cook books that the organization recommends. I looked through some of the recipes and found alternatives to almost all the non-vegetarian/non-vegan foods I love to eat.

2. Restaurant Chains/Fast Food - This section offers information about existing chains that are vegetarian friendly and also provides ingredients for foods at well known fast food restaurants such as Taco Bell, Subway, Chipotle, Dunkin Donuts, and many more. It is a good resource to use to see if you might be able to still eat at your favorite places and stick to your vegetarian diet.

3. Guides & Handouts - This section had tons of guides, handbooks, information sheets, etc., with virtually everything you would need to know. There are guidelines specific for men, women, teens, and children. There are also free lesson plans and presentations that you can download. Some information is even available in Spanish as well.

4. Athletes - There is a common misconception that you cannot be a vegetarian and an athlete at the same time, but studies have proven that to be untrue. This section also has guidelines and articles specifically intended for vegetarian athletes. Topics include weightlifting, sports nutrition, teen athletes, and vegan energy bar making.

5. Teens - The teens section has a number of links to different topics. What I love the most is that it has links to internships and scholarships for teen vegetarians as well as a section dedicated towards careers and jobs. It covers athletes, school, nutrition guides, traveling, and number of other topics.

Vegetarianism in the United States

The Vegetarian Times conducted a study to find the amount of Americans who follow a vegetarian diet. The website states, "Data for this survey were collected by the Harris Interactive Service Bureau on behalf of Vegetarian Times. The poll surveyed 5,050 respondents, a statistically representative sample of the total U.S. population." The graphs below represent the data found in this study.

The idea of a Vegetarian Inclined diet is that you will lessen the amount of meats in your diet, but not necessarily cut them out completely. This has been a controversial subject because it raises the question if this idea can really change the entire meat industry. 


The study showed that about 11.9 million people are interested in following a vegetarian-based diet.

The article posted on the website states that the Vegetarian sector is one of the fastest growing categories in the food publishing industry. 

5 Vegetarian Health Benefits!

1. A Vegetarian Diet Can Help Prevent, Treat, and Reverse Heart Disease

Cardiovascular disease is the leading cause of death in America. Those who are non vegetarians are more likely to suffer from cardiovascular disease. The reason being is that vegetarians consume less animal fat and cholesterol and also consume more fiber and antioxidants. 



2. A Vegetarian Diet Will Help Keep Your Weight Down

The average diet of an American today is high in processed foods and low in plant-based food and complex carbohydrates. This diet is making our country overweight and slowly killing us. The CDC states that 64% of adults and 15% of children are at risk of weight-related health issues. A vegetarian diet contributes to weight loss and also to keeping the weight off. 




3. You Will Live A Longer Life

The author of The Real Age Diet: Make Yourself Younger with What You Eat, Michael F. Roizen, states that switching from the standard American diet to a vegetarian diet can add 13 years to your life. In addition to living longer, you can decrease the chance of disabilities as you grow older. He also states that those who consume meat experience sexual dysfunction at younger ages. 





4. A Vegetarian Diet Can Provide Complete Nutrition 

The American Dietetic Association found that a vegetarian can provide complete nutrition. "A vegetarian diet can meet protein requirements, provide all the essential amino-acids (the building blocks of protein), and improve health." In addition to this, the USDA and the Food and Agriculture Organization of the United Nations stated that meat is not an essential part of a balanced diet. 

5. A Vegetarian Diet Can Help Put You In a Better Mood

In a 2012 study, participants were split into three groups with three different diets. These diets included all meats being allowed, only fish being allowed, and a vegetarian no-meat diet. After 2 weeks, the researches found that the people who were on the no-meat diets reported being in better moods than those on the other two diets. 



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Health Risks When Becoming a Vegetarian

While becoming a vegetarian has amazing health benefits when done successfully, there are certain health risks that you should keep an eye out for. Below are 5 health risks that all vegetarians should know when planning their diets.

1. Low Cholesterol Levels that are TOO LOW.

There was a study completed by the Honolulu Heart Program where they focused on the cholesterol levels of 3,500 Japanese men. They found that the group that had constant levels of low cholesterol were the only group who showed any relation to mortality. This study concluded that having continuously extremely low cholesterol levels can lead to an earlier death.

2. Lower bone density.

It is possible to be able to extract all of the calcium, proteins, iron, and vitamin D from a vegetarian diet, the problem is making sure that you are planning out your vegetarian diet accordingly to be able to reach proper nutrition levels. A study was completed and the results concluded that vegetarians have 5% lower bone-mineral density.

3. Lower levels of vitamin B12.

B12 is a vitamin that helps your metabolism, convert food into energy, produces red blood cells, and has been used as part of various weight loss programs. Vegetarians are at a greater risk of having low levels of B12 and these low levels can result in a high risk of arteriosclerosis, which is the hardening of the arteries. Vegans are more susceptible to lower B12 levels while lacto-ovo vegetarians should be consuming enough B12 through their diets.

4.  Just because you're no longer consuming protein from animals, does not mean you are not at risk of protein overload.

Many of us believe that we need more protein in our diets than we actually do. The Huffington Post listed a way to calculate the amount of protein that you actually need as well as some examples of vegetarian protein rich foods. First, you divide your weight in pounds by 2.2 to convert it into kilograms. You take that number and multiply it first by .08 and then multiply it a different time by 1 to get your protein range.

EX. If you weigh 150 pounds.
150 / 2.2 = 68.18
68.18 * .08 = 54.54
68.18 * 1 = 68.18
Range is 54-68 grams of protein per day

5.

Vegetarian Spotlight - PETA

People for the Ethical Treatment of Animals

PETA

PETA is the largest supporter of animal rights in the world and has been supported by many A-List celebrities over the years including Khloe Kardashian, Alec Baldwin, Cindy Crawford, Ryan Gosling and many more. PETA is completely against animal cruelty and advocate for a vegan diet/lifestyle and also against the use of products that were tested on animals or have animal byproducts. PETA supports the vegan lifestyle and has many resources, videos, and tips to living a great vegan lifestyle. 

Below is a clip from PETA's website and is an interview with a 77-year old bodybuilder who is also vegan. Most bodybuilders focus on lean meats in order to gain muscle mass, but Jim Morris proves that he is able to do the same thing by eliminating all meat, dairy, and eggs from his diet. 

Which is Better? Lacto-Ovo vs. Veganism

Lets take a side by side comparison between the two vegetarian diets. A Lacto-Ovo diet is a vegetarian diet allowing the consumption of dairy and egg products while being a Vegan is staying clear from any animal by products.

Pros
Lacto-Ovo	Vegan
*Consumption of milk reduces risk of bone diseases	*Tend to have lower body mass index (BMI) scores
*22% reduced chance of dying from cancer	*Tend to have lower cholesterol and blood pressure
*Can reduce atherosclerosis, hardening of the arteries.	*Reported to have 19% reduced risk for heart disease
*23% lower risk of death compared to meat-eaters	*26% lower risk of death compared to meat-eaters
Cons
Lacto-Ovo	Vegan
*Increased amount of dairy intake can contribute to prostate and ovarian cancer.	*Vegans tend to have lower intakes of protein, vitamin B12, zinc, and calcium.
*Compared to vegans, Lacto-Ovo vegetarians have a higher riss of heart disease.	*Low amounts of B12 have been linked to cancer, memory loss, depression, and insomnia.

Sign Of The Times suggests that the reduced risks for cardiovascular disease in vegans compared to lacto-ovo vegetarians is a good reason to try an all vegan diet. They recommend that you make sure to find ways to provide yourself with the calcium and vitamin B12 that is reduced when you adapt a vegan diet.

5 Myths About Vegetarianism

Myth 1: Being a vegetarian is not safe if you are pregnant.

False. Health.com says that you probably should try to go into experimenting with vegetarianism after you become pregnant if you have no experience, but if you have already been following this lifestyle, there is no problem with continuing to do so throughout your pregnancy. Sticking to a vegetarian diet while pregnant can actually reduce the amount of pregnancy weight that you will gain and can also lower your risk for gestational diabetes and high blood pressure. They suggest that you should eat more nut, soy beans, and dry fruits. 

Myth 2. Being a Vegetarian is expensive.

Every time that I experiment with new diets and eating plans, I always find myself saying that is proving to be more costly than the standard American diet would cost me. However, Health.com points out that meat is one of the most expensive items in your grocery cart. They also suggest that if buying fresh produce is getting expensive than you should consider substituting fresh plants with frozen ones. 

Myth 3: Being a Vegetarian decreases your energy.

According to Health.com and Dr. Ramsey, once you are able to cut out all processed foods from your diet you should actually see an increase in your energy levels. If you should see a decrease in your energy, it could be due to the fact that you are not getting enough iron or B12 through your diet and should incorporate plant foods such as spinach, lentils, beans, oranges, and tomatoes. 

Myth 4: You will never feel full.

Being a vegetarian means that you are loading up on a lot of fiber rich foods and fiber fills your stomach and curbs your appetite. In addition to that legumes also help make you feel satisfied. Often times, we confuse the feeling of hunger when we are actually just thirsty. Staying hydrated is important to feeling full and energized.

Myth 5: Milk is necessary to build strong bones

Dr. McDougall states that plants are sufficient to grow strong bones. "Where does a cow or elephant get the calcium needed to grow its huge bones? From plants, of course." Humans are the only living beings who continue to consume milk after being weaned off of it as infants. In addition, dairy products contain a large amount of proteins from animals and an excessive amount can cause major health risks. While we are able to survive off of a wide variety of foods, it does not mean that they are good for us. 

Interview with a Vegetarian

I decided to interview one of my classmates, Katie, on why she decided to become a vegetarian and how that has impacted her life. Below is a transcript of our interview.

Andre: How long have you been a vegetarian or vegan?
Katie: I have been a vegetarian for about 6 years now and I am a vegan.

Andre: Was it difficult for you to switch to a completely vegan diet, or did you ease into it slowly?
Katie: The hardest part for me was doing the research on the types of foods and products that I would be able to use after becoming a vegan. It wasn't hard for me to give up meats or animal products because I saw the types of things they do to those animals.

Andre: Is that why you decided to become vegan, because of the animal cruelty that surrounds it?
Katie: That was a major reason why I decided to become vegan, but also, I wanted to become healthier person overall and cut out all of the horrible processed foods I'd been eating. 

Andre: Did you notice any changes to your health, positive or negative?
Katie: At first, I found myself with really low energy and a sort of craving for meat. I realized that I had taken the meat out of my diet and not replaced it with anything else and that was a mistake. After I got into a good diet plan, I lost some weight and felt way less lazy than I usually had. 

Andre: How long did it take you to do enough research to come up with a good vegetarian diet for yourself?
Katie: I had to do a lot of research. Thank God for the internet. It took a couple of years to find what works for me. I wasn't trying to create a diet plan because I don't feel like this is a plan, it's a lifestyle for me now. I don't plan out what I'm going to eat everyday, I just have more knowledge of the types of foods I want to put into my body and where to get them at.

Andre: Is the rest of your family vegan? Did you have any influence on their diet?
Katie: At first, my family thought I was going through some sort of phase and that it wouldn't last, but here I am 6 years later. I did try to convert them a couple of times, but they still eat meat. A small victory is that they've cut down on the amount of meat they do eat and I hope it's because of some of the information I've shared with them. 

Andre: Are there any things that you still struggle with being a vegetarian today?
Katie: It is hard for me to go out with my non-vegan friends and have to be the odd girl out. Not because I miss meat or animal products but because at times I feel like I am making it difficult for my friends to accommodate my lifestyle. Also, going out to eat in general is hard because the vegan world is a small section in the restaurant business. 

Andre: Have you ever slipped?
Katie: Oh yea, all the time. Sometimes it's on accident and sometimes I try some things that are non vegan. I don't feel that just because I'm not vegan 100% of the time means that I am not an actual vegan. I hardly feel the need or desire to slip out of my vegan lifestyle. 

Andre: Any advice you would give to someone who wants to be a vegetarian or vegan?
Katie: I would say to make sure you do your research before jumping into a complete lifestyle change. You need to make sure that the diet is right for you and that you are going about it the right way in order to remain healthy. 

Why I Became a Vegetarian - Kristina Carrillo-Bucaram

I watched this video by Kristina Carrillo-Bucarama who decided to live in the Dominican Republic when she was 15-years-old because she wanted to give back to the community and help rebuild a community that had been washed away by a tsunami. She asks the question, "If you had to kill for your own food, would you be able to do so?" While she was in the Dominican Republic, she was asked to kill her chickens in order to prepare dinner for everyone and she was unable to do it. Her YouTube Page consists of tons of video with vegetarian recipes and information videos about things such as why milk is bad for you and contaminated foods. You can find some of her additional videos below.