Posted on 2/2/14

salad vegan 300WESTERN KENTUCKY (12/30/13) — Every day, people consume foods that contain a combination of proteins, fats and carbohydrates in order to maintain a well-balanced diet. From the very beginning, humans have always eaten a plant-based diet and every day more and more people are becoming interested in vegetarianism.

Whatever the reasons for becoming a vegetarian, one will undeniably find that a vegetarian diet can offer a wide opportunity and choice during mealtimes.

The most basic definition of a vegetarian is someone who does not eat meat, poultry, fish, game, shellfish, or other seafood, or by-products of slaughter, such as gelatin, animal stocks, lard or animal fats. Most vegetarians get their nutrients from eating fruits, vegetables, grains, nuts, beans and seeds. Some vegetarians will include eggs and dairy products into their diets as well.

There are different types of vegetarians that include demi-veg, fruitarian, acto-vegetarian, lacto-ovo-vegetarian, macrobiotic vegetarian and vegan.

For most people, becoming a demi-veg is usually the first step into vegetarianism because this diet eliminates all meat and poultry. However, it does not eliminate seafood.

A fruitarian are vegetarians that eat raw fruits, nuts and grains in the belief that only plant foods that are harvested without killing a plant should be eaten.

A lacto-vegetarian and a lacto-ovo-vegetarian are similar in most ways, except lacto-vegetarians do not include eggs into their diets. Those who follow a more spiritual and philosophical diets are called macrobiotic vegetarians. They believe this diet maintains a balance between foods seen as in the ying and yang or positive and negative.

Vegan is the most “hardcore” or “extreme” of all vegetarians. The diet does not include any dairy products or eggs, along with any meats, poultry, seafood, and by-products of slaughter. Vegans must be very meticulous label readers to avoid the less-than-obvious eggs and butter that are put in already prepared foods.

“Vegans are vegetarians who do not consume any animal and insect derived products including dairy products, eggs and honey,” said Patricia Mejorado, RD, LD. “Vegans also avoid animal and insect-based food dyes, binders and additives.”

Yet there are health concerns with any lifestyle or diet changes. A vegetarian lifestyle comes with its own nutritional challenges.

“Risks include a deficiency of vitamin and minerals as well as protein. These include omega 3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12,” said Mejorado. “Fortified items are often recommended to avoid deficiency, such as fortified cereals, juices and even soy milk. If there is an inadequate intake of foods rich in certain vitamins and minerals, including fortified foods, it is recommended that supplements be taken.”

One of the positives to a vegetarian diet is that saturated fats found in animal products are eliminated. Diets high in saturated fats have been linked to heart disease and some cancers.

“A vegetarian diet is associated with a lower risk of death from ischemic heart disease,” said Mejorado. “Other benefits include lower low-density lipoprotein (LDL) cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Vegetarians also tend to have a lower body mass index (BMI) and lower overall cancer rates.”

A vegetarian diet that is varied will also provide high in fiber, which is believed to help with constipation and bowel disorders. Also, in some studies, it has been found that obesity is less of a problem in vegetarians than meat eaters.

“The healthiest approach would be to become educated on proper eating guidelines and substitutions as well as adequate planning,” said Mejorado. “In addition to evaluating dietary adequacy, food and nutrition professionals (RD/RDN) can play key roles in educating vegetarians/vegans about sources of specific nutrients in foods, food purchases, preparation as well as dietary modifications to meet their needs.”

Plant foods are the driving force of essential nutrients, which include B vitamins, vitamin C and antioxidants. B vitamins are especially important for women who are planning a family or if someone is in need of the extra burst of energy without having the “crash effect.”

Vitamin C is vital for general immunity and healing.

Powerful antioxidants help with reducing the risk of heart diseases, cancer, arthritis, cataracts and sperm damage. Antioxidants also help reduce problems associated with aging, by fighting against free radicals that are caused by environmental pollutants.

Despite all the negativity vegetarianism has encountered over the decades, nutritionists and dieticians can agree that eating the recommended amount of fruits and vegetables every day will form a backbone to a healthier diet.

While some vegetarians make this choice for ethical and moral reasons, others for religious reasons, and those who want to lose weight or live a healthier lifestyle, vegetarians enjoy the simplicities of the culinary pleasures of cooking and eating appetizing, fresh fruits and vegetables. As the popularity of vegetarianism grows, the stigma of the “alternative” diet being weird or crazy no longer exists.

Editor's note: Consult a physician before making any diet, exercise or lifestyle changes.

Amber Averitt
SurfKY News Reporter your social media marketing partner

LIKE SurfKY on Facebook - Click here to LIKE us now.

© Copyright 2015 SurfKY News Group, Inc. All rights reserved. This material may not be published, broadcast, or rewritten without permission. SurfKY News encourages you to share this story on social media.

Weather Sponsored by

1 DOW 17,798.49
-14.90 (-0.08%)    
2 S&P 2,090.11
+1.24 (0.06%)    
3 NASDAQ 5,127.52
+11.38 (0.22%)    

Stock Report Sponsored by


Most Read This Week

November 24, 2015 10274

Distillery to Operate in Old Graham School…

by SurfKY News
November 21, 2015 8943

Injuries Result from Beulah Road Accident

by Doreen Dennis, SurfKY News
November 23, 2015 7805

Relative Charged with Murder, Arson in Deaths of…

by SurfKY News
November 24, 2015 4924

Ohio County Most Wanted - Top 10 - November 24

by SurfKY News
November 24, 2015 3467

Man Injured When Vehicle Collides with Deer

by SurfKY News

Most Read This Month

November 17, 2015 16446

Ohio County Most Wanted - Top 10 - November 17

by SurfKY News
November 18, 2015 14610

Runaway Teen Returns on His Own

by SurfKY News

Stories Trending Now

November 28, 2015 3403

Woman Charged with Counterfeit Money Leads to…

by SurfKY News
November 28, 2015 3318

Local Teen Hospitalized after Officer-Involved…

by Doreen Dennis, SurfKY News
November 27, 2015 3249

Madisonville Man Charged with Attempted Murder…

by SurfKY News
November 28, 2015 2538

KSP Arrests Ohio Co. Man on Drug Charges

by SurfKY News
November 27, 2015 1703

First United Bancorp Set to Purchase Town &…

by SurfKY News
November 27, 2015 1287

Farm City Breakfast Recognizes Importance of…

by Tammy Holloway, SurfKY News
November 27, 2015 1151

Hooked on Science - Pinecone Hygrometer

by SurfKY News
November 27, 2015 948

Webster County Man Injured in Two-Vehicle Crash

by SurfKY News
November 27, 2015 938

Salvation Army Rings in Official Christmas…

by Tammy Holloway, SurfKY News
November 28, 2015 859

Happenings, Meetings Listed for Following Week

by Tammy Holloway, SurfKY News