Being vegetarian : A healthy alternative?

Some believe vegetarians eat nothing but “rabbit food” and lentils. But as Jeni Pearce explains, a vegetarian diet can be both varied and healthy. Take the quiz: True/False 1. Most people in New Zealand do not eat enough protein. 2. Vegetarians have more saturated fat in their diet. 3. Animal foods are the only foods which provide high quality protein. 4. Athletes eating a vegetarian diet do not perform as well. 5. Vitamin B12 deficiency is common and has little effect on the blood and health of vegetarians. 6. The body is able to easily absorb the iron found in plants. 7. Removing the meat from meals and eating vegetables is a healthy vegetarian diet. 8. Eating baked beans on toast is not a complete high quality protein meal. 9. Legumes are high in saturated fat and cholesterol. 10. Vegetarian eating patterns are not part of the food and nutrition guidelines. All these are false! VEGETARIAN EATING HAS been around for over 2000 years. In many countries (such as India) and for several religions (Buddhist, Muslim) vegetarian eating is the dominant eating pattern. On a pure numbers basis there may even be more non-meat eaters worldwide than meat eaters. The 1997 NZ National Nutrition Survey showed 94% of us eat a “mixed” diet, while 6% of New Zealanders have “other” eating styles including vegetarian eating patterns. A sub group who ‘avoid meat but eat chicken’ made up 2% of this group (more women appeared in this group). Types of Vegetarian A vegetarian diet usually involves removing animal flesh (red meat, poultry, fish, and seafood) from the diet but can also exclude animal milk and eggs. There are several variations: • Lacto ovo vegetarian: adds milk and eggs to a base of cereal, grains, nuts, seeds, legumes, fruit and vegetables. • Lacto vegetarian: does not consume eggs but will drink milk in addition to a base of cereal, grains, nuts, seeds, legumes, fruit and vegetables. • Vegan or total vegetarian: excludes milk and eggs. Protein comes from plant sources. Vegans will often not use honey, leather, wool and foods containing gelatine (jelly beans, jelly and marshmallow). Some will not wear silk or pearls and may have a philosophy to protect animals from suffering and exploitation. • Semi vegetarian: usually avoids red meats, but may also exclude fish, shellfish and/or chicken or may only exclude red meat. Eats whole grains, legumes, dairy, eggs, fruit and vegetables. Less common forms of vegetarian eating include: ovo vegetarian (will eat eggs but not dairy), and pisco Vegetarian (includes fish while excluding chicken and red meat). Three other forms of eating often believed to be vegetarian, are in fact unhealthy and inadequate eating patterns. These are fruit only eating patterns (fruitarians), grain only diets (grainarians) and eating styles based on only rice. Why do people become vegetarian? Common reasons for becoming vegetarian include: • To improve overall health • To improve specific disease state (heart disease, diabetes) • To save money • Religious reasons (Hindu, Muslim, Bahai, 7th Day Adventist) • Environmental concerns • Moral and ethical issues • Concern for animal welfare • Weight control • Limited availability of animal foods At some stage in life everyone makes the connection about where meat actually comes from. This may promote a change to a non-meat diet for a time. Teenage vegetarianism is largely a female issue. In New Zealand 13% of 15-18 year old females reported eating a vegetarian diet or avoiding red meat, compared to 1% of males in this age group. Older girls (11-14 years) showed a tendency to ‘avoid red meat’ in greater numbers than boys (5.6% compared to 2.7%). For some people becoming vegetarian may be a way of getting some control over their lives. There is currently conflicting research regarding the incidence of eating disorders and a possible link with vegetarian eating. Some reports suggest no link while others have found an association. This appears very individual and there are many factors involved in disordered eating. If you’re concerned as a parent, discuss the issue with your doctor or dietitian. Are vegetarians healthier? A well-planned and balanced vegetarian diet can meet all your nutritional needs. Vegetarian diets offer a number of health advantages, including lower levels of saturated fat and cholesterol and higher levels of complex carbohydrates, fibre, folate, antioxidants (vitamins C and E). The vegetarian diet also tends to be lower in glycaemic index, assisting blood glucose control and weight maintenance. Studies report many health professionals are unaware of the benefits of a vegetarian eating pattern and can be unsupportive of the eating style; (perhaps this is because they see the effects of the unhealthy or poorly balanced vegetarian eating patterns). In fact, following a vegetarian lifestyle leads to less risk for developing a number of Western diseases such as obesity, diabetes, hypertension, and diet-related cancers. This has been supported by many research studies. Vegetarians are also known to smoke less, consume less alcohol (if at all) and tend to follow other beneficial lifestyle patterns. Vegetarians tend to have lower body fat, lower body weight and lower blood pressure. Energy (kilojoule) intakes are reported at adequate or lower levels. These all combine to produce lower rates of overweight and obesity. Protein, cholesterol and fat intake appears generally adequate, and for lacto ovo and vegan vegetarians protein does not appear to be a concern. Vegetarians tend to score much higher on general nutrition tests than non vegetarians. Nutrition knowledge is helpful when planning a well balanced vegetarian diet. Becoming vegetarian the healthy way If you decide a vegetarian diet is the way you want to go, it’s not simply a matter of removing the meat from your current diet. You can transition from meat eating to a meatless diet over several months. Too often the portion of meat is replaced by high-fat dairy foods such as cheese or quiches and results in a less healthy dietary change (high in saturated fat and cholesterol with total fat increased dramatically). Here are some guidelines to becoming a vegetarian: • Improve your current diet first (eat healthier fats, wholegrains, fruit and vegetables and leaner protein foods). • Make changes slowly and begin by eating less meat rather than cutting it out completely. • Replace some of the meat with other protein and increase your intake of wholegrains, nuts, seeds, legumes, fruit and vegetables. • Make changes without compromising your overall nutrition. • When removing a food or food group replace the nutrients with something else; for example, soy milk replaces cows milk, lentils replace chicken. • Follow the food pyramid for vegetarians (see page 40) – eat the recommended servings from all the food groups (not just fruit and vegetables). • Eat a wide variety of foods and learn to cook new recipes and dishes. • Use canned cooked legumes (chilli beans, kidney beans etc) to assist with quick meal preparation. Healthy eating guidelines for vegetarians Get enough energy When people remove meat from the diet there can be a reduction in total energy (kilojoule) levels which must be replaced from other sources. If the diet includes a wide variety of foods, nutrient and energy deficiencies are unlikely; however, if vegetarians don’t get enough energy then weight loss and fatigue can occur. Because a vegetarian diet is high in fibre, making it quite bulky, it can sometimes be hard to eat enough food to get the energy you need. A grazing pattern may help vegetarians who are active to consume an adequate energy intake. Have more frequent, smaller meals and larger snacks with higher energy foods like nuts, peanut butter or other nut spreads. Eat enough carbohydrate Especially for active vegetarians, it’s important to eat enough food rich in carbohydrate to sustain you or you’ll suffer fatigue. Grains (rice, breads and pasta), dried beans, starchy vegetables (potato, kumara) and fruit are all good carbohydrate sources. Many vegetarians tend to eat a high-carbohydrate diet naturally. Vegetarian endurance athletes may find the higher carbohydrate intake of a vegetarian diet helps them to refuel muscle glycogen stores. Vegetarian endurance event athletes were leaders in eating a high-carbohydrate diet, as far back as the 1970s. Research has suggested a well balanced vegetarian diet has no harmful effect on sports performance. All New Zealanders are encouraged to consume more wholegrains in their diet for overall good health; vegetarians may actually be a slice or two ahead of the rest of us. Eat enough essential fats Consuming enough essential fat can be a concern for vegetarians as our bodies can’t make these fats. It’s not difficult for vegetarians to get enough omega-6 (this comes from seed and nut oils) but getting enough omega-3 can be trickier, as this is most commonly found in fish oils, seafood and lean red meats. Limiting fats unnecessarily may also restrict the intake of fat-soluble vitamins (especially vitamins D and E). Walnuts, walnut oil, flaxseed, flaxseed oil and soybeans are useful sources of omega-3 for vegetarians. Fish oil supplements may be beneficial for some vegetarians (especially vegans) but there may also be some ethical issues with these as they are derived from a living form. Eat enough protein Most New Zealanders eat more protein than needed for general health. The recommended daily intake is between 0.8 g to 1.0g per kilogram of body weight – so for a 70kg person that’s 56-70g of protein daily. Vegetarians need to keep in mind that plant proteins are not as well digested and processed by the body as animal proteins, and are not as “complete” as protein from meat. However, a well-planned vegetarian diet can provide plenty of protein, especially when eggs, milk and dairy foods are included. It’s important to eat a wide variety of food to make sure of this. It is recommended that vegetarians eat 10% more protein than meat-eaters, and because vegans don’t eat eggs, milk or dairy products, they may need even more. There are lots of good sources of plant proteins: grains, legumes (dried beans, split peas, lentils etc), nuts and seeds, low-fat diary products, eggs and tofu. The body requires 8 essential amino acids (the building blocks of protein) for growth and repair. Only soy protein and animal tissues contain the complete set of essential amino acids so in order to get complete protein vegetarians need to combine different protein sources together as well as eat a range of protein foods over the course of the day. Tortillas and beans, rice and beans, rice and lentils, rice and peas or nuts with bread will all provide the complete set of essential amino acids. So if you had baked beans on toast for breakfast, peanut butter or egg sandwiches at lunch, lentil and dried bean-based soup with bread or toast, or bean burritos, nachos and tortillas (corn and rice or wheat) for dinner, you’d get all the complete protein you needed. Eat enough foods that are good sources of vitamins Of particular concern for vegetarians are vitamins B12, riboflavin (vitamin B2) and vitamin D. Most New Zealanders produce enough vitamin D themselves – the only requirement is exposure to sun so our bodies can manufacture it. However most food sources are of animal origin like egg yolk and some fatty fish, so for vegetarians who get little sun exposure this can be an issue. We need riboflavin (vitamin B2) for the production of energy from the carbohydrate, protein and fat in our diet. We get this from foods such as broccoli, almonds and dairy foods. Vitamin B12 is essential to the normal development of blood cells. B12 deficiency can be a problem for vegetarians and especially for vegans, where eggs and dairy are not eaten. Vegan children, teenagers and pregnant women are particularly susceptible. This vitamin is usually found in animal foods (meat, milk, cheese, yoghurt and eggs) with some available from vegetables containing soil particles such as mung beans, mung bean sprouts, peas and whole wheat, ground nuts, alfalfa, lettuce, and fermented soya bean products such as tempeh. Vegans or total vegetarians are encouraged to use foods fortified in vitamin B12 (breakfast cereal, marmite, and fortified soy milk) to make sure they get enough of this essential vitamin. Eat enough foods that are good sources of a range of minerals Intakes of some minerals, especially zinc, iron and calcium, can be at risk if vegetarians don’t eat a well-balanced diet. Iron Iron is essential for transporting oxygen to the cells from the lungs and returning the carbon dioxide to be removed. Low iron status leads to fatigue, reduced concentration, lower physical work output, slower recovery from exercise, increased risk of infection and cold intolerance. Plant-based iron (known as “non haem iron”) is not as well absorbed by the body as the “haem” iron found in meat. Eating foods that are high in vitamin C as part of a meal enhances the absorption of non- haem iron. Plant-based sources of iron include tofu, some dried fruits (see table page 36), green leafy vegetables, oats and dried legumes (especially soy and chick peas). Get your iron levels checked through a blood test if you’re concerned; for some vegetarians iron supplementation and a change in diet (high in iron and increased vitamin C) are required if iron levels fall. Calcium For the lacto vegetarian, calcium is less of a concern but vegans need to choose good sources of calcium such as vegetables (broccoli, greens), some nuts (almonds, nut pastes such as tahini) and soy based food (soymilk and tofu, soy beans). Soy milk is fortified with calcium (flavoured milks are often more palatable for the young and teenagers). Soy smoothies, shellfish and nuts (almonds) are other good sources. Vegetarian cheese and soy yoghurt are also available. Hummus, a popular middle eastern spread, provides a good source of calcium and iron when used regularly and in reasonable servings (spread thickly on toast, in sandwiches or use as dip) to boost intake of these two important minerals. Zinc Zinc plays an important role in a range of metabolic processes; it’s an antioxidant and it’s essential to the immune system. Zinc intake is closely linked to protein intake and levels drop when protein intake is low. Sources of zinc for vegetarians include dairy foods and shellfish (if eaten), dried peas, legumes, wheat germ, wholegrains, seeds and nuts. Bottom line: Vegetarian eating is not a fad diet. It is a normal, mainstream way of eating and with the greater diversity in cultures in New Zealand this style of eating now has a greater presence. You can eat a vegetarian diet and be healthy. Make sure you eat a wide variety of foods and are aware of your nutritional needs; there’s more to being vegetarian than removing the meat off your plate. Top foods for vegetarians Legumes (dried or canned beans and peas) • Good source of protein • Provide carbohydrate • Contain fibre (especially soluble form) • Low in saturated fat • Provide some unsaturated fat • Provide minerals (iron, magnesium, zinc and calcium) • Provide vitamins (folate) Nuts & seeds • Provide protein • Provide mainly unsaturated fats (except coconut) • Provide fat soluble vitamin E • Provide B vitamins (including folate) • Provide carbohydrates • High in fibre (soluble and insoluble forms) • Some can provide omega 3 (walnuts) • Provide minerals (iron, magnesium, calcium) • Some are high in selenium (brazil nuts) Grains • High in carbohydrates • Low in sugars • High in fibre (oats, rye, barley provide soluble fibre and wheat is high in insoluble) • Provide some minerals (iron, zinc magnesium) • Wholegrain forms provide B vitamins • Provide some but not all of the essential amino acids • Usually low in fat (often added) Vegetables • Provide fibre (soluble form) • Some provide carbohydrate (potato, kumara, corn) • Most are high in vitamin C • Provide many antioxidants (the darker the colour the higher the level) • Provide a range of vitamins (especially folate and beta carotene – the plant form of vitamin A) • Naturally low in fat Fruit • Provides antioxidants • High in vitamins (especially vitamin C and folate) • High in fibre (soluble form) • Low in saturated fat • Some provide unsaturated fat (olives, avocado) RECIPES Chef Peter Chaplin shares some of his favourite vegetarian recipes. GREEN BEAN FRITTATA Suitable for lacto ovo vegetarians. I love making frittatas. Filling the house with divine aromas while cooking, frittatas look gorgeous – puffy and golden-brown when served. 5 eggs, lightly beaten 1 cup lite cream ½ cup finely grated Parmesan cheese Salt and freshly ground black pepper 4 tbsp olive oil 4–5 medium potatoes, cooked and cubed 3cm 2 medium red onions, finely sliced 1 red pepper, de-seeded and finely sliced 200g French beans, cut into 4cm lengths 2 cloves garlic, peeled and crushed ½ cup finely chopped parsley Pre-heat oven to 180°C. Place eggs, cream, Parmesan, salt and pepper in a bowl. Combine thoroughly and set aside. Place a deep, ovenproof frying pan on medium heat. Add olive oil, potatoes, onions, red pepper, beans and garlic. Cook until onion is transparent, continually tossing ingredients in the pan. Add parsley and season well with salt and pepper. Pour in egg and cream mixture and place frying pan in oven to cook. Remove when top of frittata is golden-brown (approximately 40-45 minutes). Cool for 10 minutes, slice and serve with a roasted vegetable salad. SERVES 8 AUBERGINE AND RICOTTA ROULADE Suitable for lacto vegetarians. This roulade must be made the night before. The combination of oregano, capers and garlic is enhanced by the sweetness of the roasted red peppers, creating a stylish and substantial dish. 2 red peppers 2 large aubergines Salt Olive oil 500g ricotta cheese 1 cup blanched and finely sliced spinach 1 tbsp finely chopped fresh oregano 1 tbsp finely chopped capers 4 cloves garlic, peeled and crushed 2 tbsp olive oil Pre-heat oven to 180°C . Place peppers on a roasting tray and roast for approximately 30 minutes or until skins begin to blacken. Remove from oven and place in a sealed paper or plastic bag (this helps skins to fall away). Peppers should be allowed to cool slowly, inside bag, for at least 25 minutes. Remove from bag, peel, de-seed and dice finely. Set aside. Cut aubergines lengthwise into 3cm slices. Lay slices on a flat tray and rub salt into surface. Leave for 30 minutes and then brush salt off. Liberally coat aubergine slices with olive oil. Place in oven and bake for 25 minutes. Remove from oven, set aside and allow to cool. In a large bowl, combine ricotta, peppers, spinach, oregano, capers, garlic and the 2 tablespoons olive oil. Lay a piece of 30cm x 30cm cling film on a clean bench. Make a flat bed of aubergine by laying cooked slices horizontally across the film. Slices should slightly overlap each other. Spread ricotta mixture evenly across aubergine bed. Using cling film, roll up the mixture (like a swiss roll), ensuring cling film rolls around food, not into it. Twist ends of cling film tightly to seal. Once roll is tightly wrapped, place in fridge and leave overnight. Remove from fridge, peel off cling film and slice into rounds. Serve with a fresh green leafy salad. SERVES 8 PRAV’S INDIAN TOFU Suitable for vegans. Every time someone asks ‘What do you do with tofu?’, I suggest this recipe. It is simple and savoury and has interesting textures — all the things that people say tofu lacks. Adjust the amount of chilli to suit your taste. 2 tbsp olive oil 2 large onions, diced 2 blocks firm tofu 600g (crumble, place in tea-towel and wring moisture out) 2 cloves garlic, peeled and crushed ½ tsp turmeric 1 tsp ground cumin 2 chillies, finely chopped ½ cup roughly chopped fresh coriander 1 cup finely sliced and blanched spinach Place a heavy-based frying pan on a medium heat. Add olive oil and onions and cook until onion is transparent. Add tofu, garlic, turmeric and cumin and cook for 5 minutes. When tofu sticks to pan, use a wooden spoon to gently work it free. Toss the ingredients in pan continually. Add chillies and coriander. Sprinkle spinach over the mixture and serve on freshly cooked basmati rice. SERVES 4 * These recipes are from Rock Around the Kitchen by Peter Chaplin & Mary Cox (Random House, $34.95). This is an inspiring book of recipes from the well-known chef, subtitled “fresh, funky food that happens to be good for you”. We like these three recipes because although they are vegetarian, they’ll appeal to meat-lovers as well. Peter spends a lot of time passing on his knowledge teaching cooking classes. “I share my knowledge and experience and get people confident to practice with food in their own kitchen.” Courses run every Monday and every other Tuesday at the cafe beside Huckleberry Farm’s Greenlane store in Auckland.