Getting enough protein on a vegetarian diet is easy as long as you eat a varied diet of unrefined foods that include enough calories to meet your energy needs. When caloric intake is adequate, protein deficiency is virtually non exist ent. This is because protein is so abundant in the food supply. The foods that form the found ation of a vegetarian diet - beans, grains, vegetables, nuts and seeds - are all rich in protein.
Amino acids, the building blocks of protein, are found in all plant foods, including the nine essential amino acids humans must obtain from food. Concentrated sources of plant protein include peas, beans, lentils, soy products (tofu, tempeh, and meat analogs), and nuts. Contrary to what many people believe, vegetarians do not need to carefully combine foods to meet their protein needs, and no particular meal planning approach is required. Just consume enough calories to maintain your ideal weight and include a variety of plant foods in your diet.
While fruits and vegetables have many health-protective qualities, there is no single 'miracle food' or supplement that can prevent illness or death from diseases that have complex and long-term causes. Eating a whole-foods vegetarian diet and adopting health-promoting lifestyle changes such as regular exercise, sufficient sleep, and stress reduction, are a more comprehensive and effective way to promote health.
All animal products contain considerably more concentrated levels of pesticide residue than either vegetables or grains. Like red meat, poultry and fish contain no beneficial carbohydrates, fiber, or phytochemicals.
While poultry and fish have somewhat less saturated fat than beef and pork, they are still high in animal protein and cholesterol. These foods pose additional health risks. Contaminated chicken is a major source of Salmonella bacteria, which can cause serious and sometimes fatal infections. The United States Department of Agriculture has acknowledged that a significant percentage of all poultry is contaminated with Salmonella, Campylobacter, or Staphylococcus bacteria. Salmonella bacteria are also commonly found in eggs, even those with undamaged shells.
Fish contain substantially more heavy metals (such as lead, mercury, and cadmium) and industrial pollutants (such PCBs, DDT and dioxins) than land animals. Because fish dine on other fish, those that are caught for food show significant toxic buildup. Shellfish also contain high levels of toxins because of their feeding habits. Toxic chemicals in fish may accumulate to several thousand times the levels present in the surrounding water. Farm-raised fish aren't the answer because these fish often become ill from their overcrowded conditions and are given antibiotics, which are passed along to those who eat them. They also may be given toxic feed; farm-raised fish can contain as much as or more toxins than wild fish. The FDA warns pregnant women against eating too much fish due to risks of birth defects from mercury.
Any reduction in saturated fat intake is of some benefit, but population studies show that completely eliminating meat and animal products reaps the greatest health benefits. Although different meats have varying amounts of fat, they all contain about the same amount of cholesterol. In addition, diets high in animal protein are associated with high blood cholesterol, thereby raising the risk of heart disease.
A number of widely respected health organizations, such as the American Heart Association, the American Cancer Society, and the World Health Organization - as well as many physicians and health practitioners - recommend reducing the consumption of animal protein and saturated fat (which are abundant in meat), and cholesterol ( found only in meat and other animal products). Although illness and disease can be caused by many factors, several health problems have been positively linked to a diet high in animal products. Among these are cardiovascular diseases including heart attack and stroke (which are the leading causes of death for both men and women in the United States), diabetes, and certain cancers.
Vegetarians have exist ed throughout history and come from a wide range of cultures and backgrounds. People adopt a vegetarian diet for a variety of reasons including concerns about personal health, animals, and the environment. Some people may also be drawn to vegetarianism because of religious and spiritual beliefs or economic considerations.
Vegetarians are people who abstain from eating all animal flesh including meat, poultry, fish and other sea animals. An ovo-vegetarian includes eggs, a lacto-vegetarian includes dairy products, and an ovo-lacto vegetarian includes both eggs and dairy products. A total vegetarian (vegan) consumes no animal products at all.