Vegeterian

But.. I'm not a rabbit!

If someone asked you to define ‘vegeterians’, I´m sure you would automatically say that they do not eat meat. While this is true, this definition is a too basic one. In fact, some vegetarians eat fish but not meat, others eat eggs but not fish, etc.

The Vegetarian Society defines a vegetarian as: "Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish or by-products of slaughter." 

Types:

•   Lacto-ovo-vegetarians is the most common type of vegetarian diet. They eat both dairy products and eggs.

•   Lacto-vegetarians eat dairy products but avoid eggs. 


•   Vegans do not eat dairy products, eggs, or any other products derived from animals. 

Eggs: Many lacto-ovo vegetarians will only eat free-range eggs. This is because of welfare objections to the intensive farming of hens. Through its Vegetarian Society Approved trade mark, the Vegetarian Society only endorses products containing free-range eggs.

Studies and researches have pointed out that vegetarians are less likely to suffer from obesity, coronary heart disease, high blood pressure, type II diabetes, some diet-related cancers, diverticular disease, appendicitis, constipation, and gallstones.

But... where will I get all my nutrients?

As a vegetarian, including vegan, diet can meet current recommendations for all of these nutrients. In some cases, the use of fortified foods such as the superfoods or supplements can be helpful in order to have all the required nutrients. Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life-cycle including during pregnancy, lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fibre, magnesium, potassium, folate, antioxidants such as vitamins C and E, and phytochemicals. Vegetarians have been reported to have lower body mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease, lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.

PROTEINS: It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein

IRON: Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood. Iron deficiency anemia is a worldwide health problem that is especially common in young women and in children.

Iron is found in food in two forms, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. 

Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.

Vegetarians and vegans actually need to consume more iron than omnivores because their bodies don’t absorb as much iron from plant-based sources as they do from animal source 

VITAMIN B12: Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12; bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Therefore, plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Because of this, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet. Some examples would be soy milk and nutritional yeast. Although recommendations for vitamin B12 are very small, a vitamin B12 deficiency is a very serious problem leading ultimately to irreversible nerve damage. 

CALCIUM: Our bones contain large amounts of calcium, which helps to make them firm and rigid. Calcium is also needed for other tasks including nerve and muscle function and blood clotting. These tasks are so important for survival that, when dietary calcium is too low, calcium will be lost from bone and used for other critical functions.

Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra ¹. Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. 

ZINC: Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

 

VEGANISM

Cruelty free...

Veganism is a lifestyle that seeks to avoid, as far as is possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing, or any other purpose.

But being vegan does not equal being healthy. In fact, one could be a 'junk food vegan'. On the other end of the spectrum we have raw food vegans. Between those two, there's a version of veganism to suit everyone. The one thing all vegans should have in common is to eat a plant-based diet avoiding all animal foods such as meat, dairy, eggs and honey - as well as products like leather and any tested on animals.

While it may seem so drastic, if you truly believe that killing animals or “exploiting” animals is wrong, then you must speak or act against it.

This belief is similar to religious anti-abortion activists who believe that a human zygote or fetus, at any stage, is morally a human being, and it is therefore wrong to injure, hurt, or kill said zygote or fetus (a belief very few vegans seem to share)To pro-lifers, abortion is never necessary because there are alternatives, like putting the child up for adoption. To vegans, animal products are never necessary because there are alternatives… like wheat gluten, tofu, etc.

Whether you simply love cute, fluffy animals or believe that all creatures have a right to life and freedom, avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty.  The sad truth is that all living creatures (even those labelled 'free range' or 'organic') fear death, just as we do.

Even if you don´t share the previous ideology, more and more people are turning to a vegan diet for the health benefits. Well-planned, these diets are rich in protein, iron, calcium, and other essential vitamins and minerals. The plant-based sources of these nutrients tend to be low in saturated fat, high in fibre and packed with antioxidants, which helps avoid some of the modern world's biggest health issues like obesity, heart disease, diabetes and cancer. 

Interesting fact: One of the most effective ways to lower your carbon footprint is to avoid animal products.