> Food and Nutrition > Diets > vegetarian and vegan

For many, the vegetarian diet is one of the cornerstones of natural health. Low in saturated fat, high in fibre, phytonutrients, vitamins, and minerals, it is without question a healthier alternative than the nutritionally poor, high-fat, animal-based, standard North American diet.

Recent concerns surrounding the farming and consumption of animal products have stimulated the public’s interest in alternatives to a meat-based diet. But what are the alternatives? How do you incorporate them into your diet and what are the consequences of doing so? And perhaps most important of all, what’s meant by vegetarian?

Does Vegetarian Mean No Animal Products?

Vegetarian means different things to different people. Traditionally there are three groups of vegetarians: ovo-lacto vegetarians - those who consume dairy products and eggs, lacto vegetarians - those who consume dairy products, and vegans - those who consume no animal products whatsoever.

The major nutritional issue of concern to vegetarians and, in particular, vegans is their intake of protein, calcium, vitamin B₁₂ (purely an animal-sourced vitamin), and iron. Vegetarians who consume eggs and/or dairy products are less concerned about the first three but since they forego red meat, the most readily absorbed source of iron, they, like vegans, are often concerned about getting sufficient iron. The best insurance against protein, calcium, and iron deficiencies is a well-balanced diet incorporating a wide variety of foods. Increased vitamin C intake also aids in the absorption of iron. B₁₂ supplements, particularly sublingual tablets, are good insurance against B₁₂ deficiencies. Consuming certified organic foods ensures minimal intake of pesticides, antibiotics, and steroids. This is a good thing to remember even if you consume some meat in your diet.

Adopting a Vegetarian Lifestyle

In over a decade of dealing with people who are making the transition from a meat-based diet to a vegetarian diet, I’ve learned that adopting a vegetarian diet is more than simply replacing the meat portion of a meal. This is particularly true if your diet is of the “meat and potatoes” type, which is typical of many Canadian households. Putting a slab of tofu on the plate doesn’t quite cut it for most and is usually a sure-fire way to put a negative spin on things.

Vegetarianism is a lifestyle that involves greater involvement with and understanding of the foods we eat and how they’re grown. At its core, it involves building nutrition into everything we eat as opposed to many conventional diets that are filled with nutritionally poor food choices leaving little room for good quality food. Going vegetarian is an adventure in eating that requires an open mind and the willingness to explore other food choices and methods of preparation and presentation. Luckily, in Canada we have a bit of head start with our multicultural population and the sophistication of today’s consumers.

Meat Alternatives

Many of us at this point are well aware of the standard meat alternatives, although few of us probably realize that there are over a dozen varieties. Fewer are familiar with the Indonesian fermented soybean cake known as tempeh, and some have probably used gluten-based products such as seitan. Flavoured gluten, as well as processed vegetable protein, is used in many processed vegetarian products. Textured vegetable protein (TVP), the fibre and protein residue remaining after processing soybeans, is a popular meat alternative. Available in granules (similar to ground beef when moistened), cubes, and chunks, it can be used to replace meat in a variety of dishes. Because TVP is usually a dry, flavourless product, it’s normally reconstituted (equal parts) with some type of heated broth. As a rule, most meat alternatives are relatively mild flavoured and require some type of flavour enhancement or sauce to fully appreciate them.

In order to take best advantage of meat alternatives one has to think outside the box. A vegetarian diet is an exercise in basic nutrition. Beans, grains, lentils, and seeds, alone or in combination with other foods, are all meat alternatives. Variety is essential to a balanced vegetarian diet—a fact not lost on manufacturers who produce vegetarian entrees, an expanding selection including sausages, patties, hotdogs, shepherd’s and tamale pies, casseroles, back bacon, and luncheon meat, to name a few. Engineered foods also have their place as meat alternatives. Protein powders, namely whey, a milk derivative, organic soy including nutritionally superior “fermented soy,” and whey- and soy-based protein and meal replacement bars are exceptionally popular with many time-pressed individuals.

Where to Shop

The two best places to look for meat alternatives are natural food stores and Asian markets, in the latter case particularly those that cater to the Chinese and East Indian communities. You get the best selection and the chance at a culinary adventure that you might otherwise miss.

In order to better understand the vegetarian approach to nutrition, it’s best to buy one or more cookbooks on the topic. At first, look for books that offer variety and simplicity. Avoid complex and time-consuming recipes until you gain a bit of experience. Surf the web: It’s a great source of vegetarian recipes. As with any cuisine, you will find recipes you like and those you don’t. Don’t be discouraged when you prepare a recipe you decide you don’t like. Keep an open mind and build up a repertoire of favourites and remember that even if you only change your diet by 20 or 30 percent, you’re still making progress.

Graham Butler, CNPA, is a consultant, retailer, educator, and lobbyist. He can be contacted at graham_butler_41@hotmail.com.

Source: alive #262, August 2004