I've been a vegetarian for 4 years and I couldn't be healthier! Below I will paste relevant info from reliable vegetarian sources on the health benefits of going meat-free!
Remember that the key is eating a varied vegetable and fruit rich diet. Plants can give you everything you need! (except B12 which the body hoardes and only hardcore vegans need to suppliment this because it is found in dairy and eggs.)
From GoVeg.com
Quote:
Leading health experts agree that going vegetarian is the single best that thing we can do for ourselves and our families. A meat-free diet rich in complex carbohydrates, protein, fiber, omega-3 fatty acids, vitamins, and minerals provides optimal nutrition for both children and adults, forming the foundation for dietary habits that support a lifetime of good health. ...
Vegetarian foods provide us with all the nutrients that we need, minus the saturated fat, cholesterol, and contaminants found in meat and dairy products. ...
The consumption of meat and dairy products has been conclusively linked with heart disease, obesity, diabetes, arthritis, osteoporosis, Alzheimer's, asthma, and impotence. Scientists have also found that vegetarians have stronger immune systems than their meat-eating friends; this means that they are less susceptible to everyday illnesses like the flu. Vegetarians and vegans live, on average, six to 10 years longer than meat-eaters. ...
A plant-based diet is the best diet for kids, too: Studies have shown that vegetarian kids grow taller and have higher IQs than their classmates, and they are at a reduced risk for heart disease, obesity, diabetes, and other diseases in the long run.10,11 Studies have shown that even older people who switch to a vegetarian or vegan diet can prevent and even reverse many chronic ailments.
Vegetarian foods provide us with all the nutrients that we need, minus the saturated fat, cholesterol, and contaminants found in meat and dairy products. ...
The consumption of meat and dairy products has been conclusively linked with heart disease, obesity, diabetes, arthritis, osteoporosis, Alzheimer's, asthma, and impotence. Scientists have also found that vegetarians have stronger immune systems than their meat-eating friends; this means that they are less susceptible to everyday illnesses like the flu. Vegetarians and vegans live, on average, six to 10 years longer than meat-eaters. ...
A plant-based diet is the best diet for kids, too: Studies have shown that vegetarian kids grow taller and have higher IQs than their classmates, and they are at a reduced risk for heart disease, obesity, diabetes, and other diseases in the long run.10,11 Studies have shown that even older people who switch to a vegetarian or vegan diet can prevent and even reverse many chronic ailments.
The following is an excerpt from Vegan Nutrition; Pure and Simple by Michael Klaper, M.D. soft bound ISBN: 0929274237 with permission from Gentle World.
Found at http://vegweb.com/articles/34.shtml
Quote:
Much unnecessary worry has been generated over "getting enough protein". Two important facts must be kept in mind:
1. Too much protein is unhealthy, and Americans eat too much protein! The actual requirement to make new hair, blood and hormones is only 20 to 40 grams of protein daily - about the weight of ten pennies. The R.D.A.'s are intentionally set substantially higher than actual metabolic needs, to insure abundant intake in every case. Because of meat's concentrated protein loads, most people on the meat-laden American style diet eat an average protein load of 90 to 120 grams each day - the weight of 40 pennies!
These excessive protein loads can cause damage to the kidneys by clogging the "filter units," leading to kidney failure as well as contributing to osteoporosis. Meat-laden, high protein meals are no bargain for your health.
2. The idea of plant protein being "incomplete" and lacking some amino acids has been shown to be a myth. Nature simply cannot make a soybean, potato, or grain of wheat without using all the same amino acids (the "building blocks" of protein) required by the metabolism of humans. Rice, corn, potatoes, and wheat, have all been shown to keep people in positive protein balance when used as the sole protein source. It is almost impossible to design a calorically adequate (2000 calorie) diet, utilizing foods from all the "Vegan Six" groups, and not obtain at least 50 grams of high-quality, "complete" protein.
Contrary to popular belief, it is not necessary to combine proteins at each meal. The protein from the whole grain toast enjoyed at breakfast, as well as the tofu in the dinner casserole, are "complete" in their own right, and will each find their way to your liver and other tissues and will be well utilized. However, the more variety in protein sources, the better.
To assure yourself abundant protein while planning your lunch and dinner main dishes, accent the following "Protein All-Stars" from the first four of the "Vegan Six".
GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.) millet, corn, barley, bulghur, wheat (including whole wheat bread, pastas, cereals, flour, etc.)
LEGUMES - Green peas, lentils, chick peas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy beans and products made from them; e.g., tofu, textured vegetable protein granules [Textured Soy Protein], tempeh, soy milks), peanuts, etc.
GREENS - Broccoli, collards, spinach, etc.
NUTS AND SEEDS - Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds, etc. ...
In my many years of medical practice, I have never seen a case of protein deficiency in a vegetarian. Hopefully, this section has allayed any cases of "protein panic," and has increased your confidence in the nutritional adequacy of the vegan diet.
1. Too much protein is unhealthy, and Americans eat too much protein! The actual requirement to make new hair, blood and hormones is only 20 to 40 grams of protein daily - about the weight of ten pennies. The R.D.A.'s are intentionally set substantially higher than actual metabolic needs, to insure abundant intake in every case. Because of meat's concentrated protein loads, most people on the meat-laden American style diet eat an average protein load of 90 to 120 grams each day - the weight of 40 pennies!
These excessive protein loads can cause damage to the kidneys by clogging the "filter units," leading to kidney failure as well as contributing to osteoporosis. Meat-laden, high protein meals are no bargain for your health.
2. The idea of plant protein being "incomplete" and lacking some amino acids has been shown to be a myth. Nature simply cannot make a soybean, potato, or grain of wheat without using all the same amino acids (the "building blocks" of protein) required by the metabolism of humans. Rice, corn, potatoes, and wheat, have all been shown to keep people in positive protein balance when used as the sole protein source. It is almost impossible to design a calorically adequate (2000 calorie) diet, utilizing foods from all the "Vegan Six" groups, and not obtain at least 50 grams of high-quality, "complete" protein.
Contrary to popular belief, it is not necessary to combine proteins at each meal. The protein from the whole grain toast enjoyed at breakfast, as well as the tofu in the dinner casserole, are "complete" in their own right, and will each find their way to your liver and other tissues and will be well utilized. However, the more variety in protein sources, the better.
To assure yourself abundant protein while planning your lunch and dinner main dishes, accent the following "Protein All-Stars" from the first four of the "Vegan Six".
GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.) millet, corn, barley, bulghur, wheat (including whole wheat bread, pastas, cereals, flour, etc.)
LEGUMES - Green peas, lentils, chick peas, alfalfa sprouts, mung beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy beans and products made from them; e.g., tofu, textured vegetable protein granules [Textured Soy Protein], tempeh, soy milks), peanuts, etc.
GREENS - Broccoli, collards, spinach, etc.
NUTS AND SEEDS - Almonds, cashews, walnuts, filberts, pistachios, pecans, macadamias and nut butters made from these. Sunflower seeds, sesame seeds (including tahini butter made from ground sesame seeds), pumpkin seeds, etc. ...
In my many years of medical practice, I have never seen a case of protein deficiency in a vegetarian. Hopefully, this section has allayed any cases of "protein panic," and has increased your confidence in the nutritional adequacy of the vegan diet.
http://www.thevegetariansite.com/dietFAQ.htm
Quote:
How do dairy-free vegetarians get adequate calcium?
Many legumes, vegetables, and soy products contain significant amounts of calcium (see the Position of the American Dietetic Association on Vegetarian Diets). However, calcium intake among vegans is generally lower than that of lacto-vegetarians. According to the American Dietetic Association and other nutritional authorities, vegans may have lower calcium needs than nonvegetarians since diets lower in total protein have a calcium-sparing effect. In fact, according to the most comprehensive study ever undertaken concerning the relationship between diet and disease (the Cornell-Oxford-China Diet and Health Project), those Chinese who consume little or no dairy products appear to be at a much lower risk for osteoporosis than we do in the West, where hip fractures are approximately five times more common even though dairy products are consumed in abundance.
Should vegetarians take vitamin supplements?
A well balanced, 100% vegetarian diet provides adequate levels of all nutrients, with the possible exception of vitamin B12. This vitamin is not produced by plants or animals, but rather by microorganisms present in soil, meat, and dairy products. Traces of B12 may be found on root vegetables, and Asian foods such as miso and tempeh may contain significant amounts, but these are not reliable sources. Vegans should be sure to include a good source of vitamin B12. Fortified staples include many breakfast cereals, meat substitute products, some brands of soy milk, and other vegetarian foods. Check the label for cyanocobalamin or methocobalamin, the best absorbed forms of B12. Vitamin B12 is also found in almost all standard multivitamin tablets.
Do vegetarians get enough protein?
The notion that eliminating all meat, eggs, and dairy products from the diet (100% vegetarian, or vegan) might result in a protein deficiency remains one of the most common and unfounded beliefs about vegetarianism. Adequate protein intake is easily achieved by consuming a variety of whole grains, vegetables, fruits, and legumes. According the American Dietetic Association, complementary proteins do not need to be consumed at the same time. (Back in the 1970s, it was thought that such "food mixing" was necessary.) For those vegetarians who choose to consume high levels of protein, soy products such as meat analogs provide a low-fat alternative to animal flesh. Even professional athletes do not need meat, eggs, or dairy products.
Many legumes, vegetables, and soy products contain significant amounts of calcium (see the Position of the American Dietetic Association on Vegetarian Diets). However, calcium intake among vegans is generally lower than that of lacto-vegetarians. According to the American Dietetic Association and other nutritional authorities, vegans may have lower calcium needs than nonvegetarians since diets lower in total protein have a calcium-sparing effect. In fact, according to the most comprehensive study ever undertaken concerning the relationship between diet and disease (the Cornell-Oxford-China Diet and Health Project), those Chinese who consume little or no dairy products appear to be at a much lower risk for osteoporosis than we do in the West, where hip fractures are approximately five times more common even though dairy products are consumed in abundance.
Should vegetarians take vitamin supplements?
A well balanced, 100% vegetarian diet provides adequate levels of all nutrients, with the possible exception of vitamin B12. This vitamin is not produced by plants or animals, but rather by microorganisms present in soil, meat, and dairy products. Traces of B12 may be found on root vegetables, and Asian foods such as miso and tempeh may contain significant amounts, but these are not reliable sources. Vegans should be sure to include a good source of vitamin B12. Fortified staples include many breakfast cereals, meat substitute products, some brands of soy milk, and other vegetarian foods. Check the label for cyanocobalamin or methocobalamin, the best absorbed forms of B12. Vitamin B12 is also found in almost all standard multivitamin tablets.
Do vegetarians get enough protein?
The notion that eliminating all meat, eggs, and dairy products from the diet (100% vegetarian, or vegan) might result in a protein deficiency remains one of the most common and unfounded beliefs about vegetarianism. Adequate protein intake is easily achieved by consuming a variety of whole grains, vegetables, fruits, and legumes. According the American Dietetic Association, complementary proteins do not need to be consumed at the same time. (Back in the 1970s, it was thought that such "food mixing" was necessary.) For those vegetarians who choose to consume high levels of protein, soy products such as meat analogs provide a low-fat alternative to animal flesh. Even professional athletes do not need meat, eggs, or dairy products.
