Is vegetarian diet healthy or harmful?

By Clare E. Urwin

SURABAYA (JP): Vegetarianism, a favored nutritional practice in some parts of the world, is gaining in popularity. Such a diet has been praised by its advocates throughout history. Previously it was Socrates and Leonardo da Vinci; now it's Paul McCartney and Drew Barrymore.

People adopt a vegetarian diet for many reasons. Some stop eating meat on moral grounds, citing religion and/or concern for animals, economic pressure, world hunger and environmental issues. Others follow a vegetarian diet because they believe it to be healthier than one containing meat.

The religious, ethical and social arguments involve personal decisions and are an individual choice, but the health question causes concern to many. Are vegetarian diets beneficial? What are the risks? Can they provide all the necessary food elements? If a teenager decides to become a vegetarian, is it safe for a growing body to go without meat?

In the past, some nutritionists were doubtful if people could be properly nourished without animal protein. One of the problems in clarifying this issue was the exact definition of what constitutes a vegetarian diet in the first place. There are numerous variations.

Followers can range all the way from people who don't eat red meat, to those who limit their diets to a single food. (e.g. Zen macrobiotic followers.)

Strict vegetarians are called "Vegans" and eat no animal products at all; only food from plant sources. "Lacto vegetarians" eat dairy products in addition to plant foods. "Lacto-ovo vegetarians" include dairy products and eggs, as well as plant foods in their diets.

"Semi" or "partial vegetarians" usually refuse red meat but may include chicken and/or fish in their lacto-ovo meals. Finally and just so ordinary meat eaters don't feel left out, you are called "omnivores"!

Because of this diversity, it is extremely difficult to simply generalize on the benefits or risks of vegetarianism. Statistically, vegetarians have reduced risks of heart disease, high blood pressure, obesity, some forms of cancer and several other disorders. But, statistics are not always as straight forward as they seem.

The apparent health giving properties of a vegetarian diet are not necessarily because it doesn't contain flesh. For instance, the benefits of such a diet could also be because eating more plant foods such as fresh fruit and vegetables, with their valuable antioxidants, give protection against certain diseases.

Confusing the issue further, is the fact that many vegetarians alter their lifestyle in addition to what they eat. Seventh-Day Adventists encourage vegetarianism, while forbidding the use of tobacco and alcohol. Therefore, the reduction of heart disease found in members of this religion could be because of their diet, but it could equally be because they don't smoke or drink either!

Some vegetarians are typically worthy "health conscious" types and so take more regular exercise than most people. Others avoid all fertilizers, pesticides and processed foods while using mega-doses of vitamin supplements. So, finding conclusive scientific evidence from studies which rely solely on what people eat is a real problem.

Nevertheless, a well balanced vegetarian diet can certainly provide all the food elements necessary for good health. Many individuals and groups have practiced nutritionally sound vegetarianism for generations and are obviously excellent role models.

The question most often asked is "Can you get enough protein on a vegetarian diet?"

Semivegetarians, who eliminate red meat but include fish, poultry, or both in their diets, are at no greater risk from lack of protein than anyone else. Similarly, lacto and ovo-lacto vegetarians can ingest generous amounts of protein by eating eggs and dairy products.

For vegans, obtaining adequate protein is more of a challenge, but with careful planning, needs can be met. Plant sources include soya, pulses, nuts, seeds and grains. A wide variety of these nutritious foods should be eaten to obtain a good supply of protein.

With a vegetarian diet, extra care must be taken to consume enough of all the secondary nutrients. Iron, for instance, which is crucial in making red blood cells. All of us require iron. Children and teenagers especially need iron to grow. The iron in red meat is absorbed by the body in a particularly efficient way, but dairy products are a relatively poor source.

Equally, the iron in plant foods, is on average, only one fifth as absorbable by the body as the iron in meat, fish and poultry. However, legumes, nuts, seeds, enriched breads and cereals, dark green vegetables, prunes, raisins and dried apricots are all satisfactory nonanimal sources.

Incidentally, to improve the iron absorption from plants, eat them with vitamin C-rich food.

Consuming adequate supplies of vitamin B12, calcium and zinc can also be a problem, especially for those vegetarians who eliminate all animal products from their diet. Vitamin B12 is found only in animal products and a supplement would usually be recommended with a vegan diet.

Dairy products are the best source of calcium while zinc is found in its highest concentration in seafood, red meats and egg yolks. But, these nutrients are available in plants. To maintain calcium and zinc intake, eat plenty of soya, legumes, seeds, nuts, dark green vegetables and whole grains.

A vegetarian diet is typically thought of as "healthy", but eliminating the meat doesn't automatically make it so. It's certainly possible to be a vegetarian while still consuming large quantities of high-fat empty calories.

There's no meat in french fries, ice cream or chocolate chip cookies! Teenagers seem particularly prone to existing on a vegetarian version of a junk diet.

Like any nutritionally sound diet, the traditional, varied, well-balanced, vegetarian one, can be healthy. So, is vegetarianism good?

The answer is yes. But, omnivores have no need to feel guilty either. Meat can certainly be part of a healthy diet, if the other criteria of balance, moderation and variability are met. Lean meats, poultry and seafoods with their valuable high omega-3 EFA's, are accessible, convenient and nutrition-rich foods. Many people think they taste good too!

Concerns about intensive animal farming, chemicals, genetically engineered crops and the basic safety of our food supply are legitimate and valid. However, don't be overly alarmed by the latest sensational scare stories and "nutri-babble". Please remember that we are all living longer, better and healthier than we ever have in our history.

We all deserve good food and sound nutrition. Use your common sense in deciding what to eat. A modern, healthy diet, is one that is high in natural plant foods, (fresh fruits and vegetables, grains, nuts, seeds and pulses) with a good supply of protein, a moderate quantity of natural oils but few saturated and transfats. This diet can be vegetarian or nonvegetarian. It's your choice. Either way, enjoy it!

Bon appetit!

The writer (clareu@attglobal.net) is a Surabaya-based nutritionist and health advisor.