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Vegetarianism
A Brief Overview
Objectives
• Define vegetarianism and associated
terms
• Describe benefits of vegetarian diet
• Discuss nutrients of concern in
vegetarian diets
Vegetarian
• A general term used to describe
people who exclude meat, poultry,
fish, or other animal-derived foods
from their diets.
• Vegetarians exhibit a wide diversity of
dietary practices.
History of Vegetarian
• “Vegetarian” was coined in 1847 by
Vegetarian Society of United Kingdom.
• The word “vegetarian” was derived
from the Latin word “vegetari” which
means enliven.
• Vegetarianism dates to ancient history
where philosophers and religious gurus
asked followers to avoid a flesh diet to
acknowledge the sacredness of life.
www.fda.gov
Why Vegetarianism?
• Ecology – animal proteins require more
land, energy, and water
– Enough grain/soybean to feed 1.3 billion
– 2500 gal of water/# vs. 25 gal/# of wheat
• Economics – plant foods less expensive
• Ethics – killing/confinement
of animals
• Religious Beliefs
p. 378
Will discuss only nutrition.
Types of Vegetarians
• Loacto-ovo: vegetarians who consume
eggs, milk, and milk products
• Pesco: vegetarians who eat fish
• Vegans: vegetarians who rely
exclusively on plant foods
p. 378
Other Definitions
• Omnivores: people who have no
formal restriction on the eating of any
foods
• Macrobiotic diet: extremely restrictive
diet limited to a few grains (brown rice,
miso soup) and vegetables based on
metaphysical beliefs
More Definitions
• Meat replacements: products made to
look and taste like meat, fish, poultry
• Textured vegetable protein: processed
soybeans used to make soy burgers, etc
• Tempeh: a fermented soybean food
• Tofu: a curd made from
soybean; used in Asian &
vegetarian dishes
Benefits of Vegetarianism
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Obesity
Hypertension
Heart Disease
Cancer
Diabetes
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Osteoporosis
Diverticular Disease
Gallstones
Rheumatoid Arthritis
Sabate, Forum of Nutrition, 56:218; 2003
Winston, Nutrition in Clinical Practice, 25:613; 2010
Benefits of Vegetarianism
• Obesity
– Vegetarians maintain lower, healthier body
weight than non-vegetarians
– Lower weight correlates with high intakes
of fiber and low intakes of fat
American Journal of Clinical Nutrition, 81:1267;2005
• Hypertension
– Vegetarians have lower blood pressure
and lower rates of hypertension
– Other factors impact hypertension
Nutrition Reviews, 63:1;2005
Benefits of Vegetarianism
• Heart Disease
– Incidence of heart disease much lower
– Higher intakes of fiber, antioxidants,
vitamins, phytochemicals, and fats
Public Health Nutrition, 87:871;2004
• Cancer
– Significantly lower rates of cancer
– Ratio of vegetables to meat may be most
relevant dietary factor in prevention
Forum of Nutrition, 59:130;2006
Other Possible Benefits
• Vegetarianism may help in the
prevention of the following:
• Diabetes
• Osteoporosis
• Diverticular Disease
• Gallstones
• Rheumatoid Arthritis
Leitzmann, Forum of Nutrition, 57:147; 2005
Nutrition Concerns
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Vitamin B12
Omega-3 Fatty Acids
Vitamin D
Calcium
Iron
Zinc
Protein
Nutrition Concerns
• Vitamin B12
– Found only in animal-derived foods
– Need fortified sources (soy milk, cereal)
– Small amount in tempeh but inactive form
– Small amount in seaweeds (nori,
chlorella) but possible iodine toxicity
• Omega-3 Fatty Acids
– Found in fatty fish
– Need flaxseed, walnuts
Nutrition Concerns
• Vitamin D
– Need fortified foods if inadequate
exposure to sunlight
– Important for infants, children, elderly
• Calcium
– Lacto-ovo vegetarians similar to omnivores
– Vegans need fortified juices, soy milk, and
breakfast cereals
– Important for children
Nutrition Concerns
• Iron
– RDA for iron higher for vegetarians
because plant iron (non-heme iron) is not
as well absorbed
– Body adjusts to absorb more plant iron
– No more iron deficiency than omnivores?
• Zinc
– Plant zinc not well absorbed
– Soy interferes with absorption
Nutrition Concerns
• Protein
– Vegetarian diets are low in high quality
proteins (those containing all of the
essential amino acids)
– Use fortified meat replacements and
textured vegetable proteins
– Use complementary proteins
Complementary Proteins
• Definition: The combination of plant
protein foods which when eaten
together provide all the essential
amino acids.
Vegetarian Diet Planning
• The more restricted the vegetarian diet
is the greater the challenge is to
achieve a nutritionally adequate diet.
• The goal for the vegetarian in diet
planning is the same as the omnivore:
consume a variety of foods to obtain
all of the needed nutrients.
• Use the same diet planning principles.
Use a Vegetarian Pyramid
Visit Vegetarian Resource Group
www.vrg.org
www.oldwayspt.org
Summary
• Vegetarians described by what is
omitted from the diet.
• Wide diversity of dietary practices.
• Several benefits to vegetarianism.
• Some nutrient concerns.
• Adequate dietary intake requires diet
planning.
• Same diet planning principles as
omnivores used.
Vegetarianism
THE END!