VEGETARIANISM
The U.S. Food and Drug
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What is vegetarianism?
Vegetarians are people who do not eat meat products
and may also not consume dairy products or eggs. They may do so for health reasons or for
philosophical and moral reasons. Some people, such as Seventh Day Adventists, are
vegetarians because of their religious beliefs. Many people eat plant foods simply because
they are cheaper than animal products.
There are three main types of vegetarians: lacto-ovo-vegetarians,
who eat dairy foods and eggs; lacto-vegetarians, who eat dairy foods, but no eggs;
and vegans who consume no animal foods of any type.
What are the health benefits of vegetarianism?
According to registered dietitian Johanna Dwyer
of Tufts University Medical School and the New England Medical Center Hospital in Boston,
data is strong that vegetarians are at lesser risk of:
- obesity
- lung cancer
- alcoholism
- atonic [reduced muscle tone] constipation
Dwyer says evidence is good for lower risks for:
- hypertension
- coronary artery disease
- type II diabetes
- gallstones
Dwyer says data are only fair to poor for lower
risks of:
- breast cancer
- diverticular disease of the colon
- colonic cancer
- calcium kidney stones
- osteoporosis
- dental erosion
- dental caries
Do vegetarians live longer?
Dwyer says vegetarians' longevity is equal to or
greater than that of non-vegetarians, but is influenced in Western countries by healthy
lifestyle habits, such as not smoking, abstaining or practicing moderation in alcohol use,
exercising, getting enough rest and seeking help for health problems.
What special dietary needs to vegetarians have?
As with any diet, it's important for the vegetarian
diet to include many different foods, since no one food contains all the nutrients needed
for good health.
Of particular concern may be calcium, iron,
riboflavin, vitamin D and vitamin B12. Vitamin B12, for example,
occurs only in animal foods. The Institute of Food Technologists recommends that
vegetarians who don't eat dairy foods take calcium supplements, especially during
pregnancy, when breast-feeding. Also have infants and children take the supplements.
Unless advised otherwise by a doctor, people taking
dietary supplements should limit the dose to 100 percent of the U.S. Recommended Daily
Allowance.
Here are some suggestions from the FDA of non-animal substitutes for those nutrients
most likely to be lacking from vegetarian diets:
- vitamin B12: fortified soy beverages and cereals
- vitamin D
: fortified soy beverages and sunshine
- calcium
: tofu processed with calcium, broccoli, seeds, nuts,
kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and
calcium-enriched soy beverages, grain products and orange juice.
- iron
: legumes, tofu, green leafy vegetables, dried fruit, whole
grains and iron-fortified cereals and breads, especially whole wheat. Iron absorption is
improved by vitamin C, found in citrus fruits/juices, tomatoes, strawberries, broccoli,
peppers, dark-green leafy vegetables and potatoes with skins.
- zinc
: whole grains (especially the germ and bran), whole wheat
bread, legumes, nuts and tofu.
- protein
: tofu and other soy-based products, legumes, seeds, nuts,
grains and vegetables.
Source:The U.S. Food and Drug
Administration (FDA)
Update : 01-12-2001
