Many individuals looking to improve their health, the environment, world poverty rates and animal welfare are turning to a vegetarian diet. In the United States, a survey conducted by Vegetarian Times magazine estimates that 3.2 percent of U.S. adults follow a vegetarian-based diet. This number accounts for 7.3 million people. One million out of the 7.3 million individuals are vegan, meaning they consume no animal products. Furthermore, 10 percent of U.S. adults state they follow a "vegetarian-inclined" diet.
Types
There are several levels of vegetarian. According to the Vegetarian Society, the term "vegetarian" refers to someone who does not eat "any meat, poultry, game, fish, shellfish or crustacea, or slaughter by-products." A lacto-ovo vegetarian consumes dairy and eggs. A lacto vegetarian consumes dairy products but not eggs. A vegan does not eat any product from an animal including animal fleshes, milk, eggs and products that include animal byproducts. Many vegans also choose not to wear products with animal ingredients, use products tested on animals or support animal cruelty in any way.
Dishes
While vegetarians enjoy a variety of ethnic vegetarian foods including tofu curries, mock duck stir-fries, Mexican bean burritos and Mediterranean salads, traditional American food that tends to be more meat-heavy can be made vegetarian. American style burgers can be made vegetarian by producing veggie burgers from soy or vegetables. Soy cheese can replace American cheese and the traditional apple pie can be made with a crust free from animal lard. Vegetarians often replace butter with an animal-free margarine, eggs with egg replacer alternatives and milk with soy or almond milk. Many American vegetarian recipes include beans, potatoes, vegetables or soy.
Benefits
Many health benefits are associated with a vegetarian or vegan diet. Vegetarian diets are typically low in saturated fat and cholesterol while high in fiber and cancer-fighting phytochemicals. Many studies show vegetarians have a significantly lower chance of developing cancer, heart disease, diabetes and high blood pressure.
Misconceptions
Many misconceptions exist about vegetarians getting enough nutrients, especially protein and vitamin B12. However, it is almost impossible for an individual who consumes a sufficient amount of calories to be protein deficient. Vegetarians may obtain protein from beans, green vegetables, soy products and tofu. Vitamin B12 may be consumed through fortified foods or supplements.
Considerations
Any diet can be harmful for your health if not carried out properly. An unhealthy vegetarian diet would consist of someone eating, for example, only bread products and sweets. However, a healthy vegetarian diet is easily obtainable by eating a variety of foods that include fresh fruits and vegetables and grain products.
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