The decision to become vegetarian may be based on health reasons, environmental concerns, or beliefs about the ethical treatment of animals. Plant-based food production is more cost-effective and has less impact on the environment than raising livestock.The American Dietetic Association's position on vegetarian diets is that they are healthy, nutritionally adequate when well-planned, and may provide benefits in the prevention and treatment of some diseases.
Ovo-Lacto Vegetarian
Ovo-lacto vegetarians consume eggs and milk while avoiding beef, pork, poultry and fish. Ovo-lacto vegetarians consume a well balanced diet rich in vegetables, fruit, whole grains, fiber, protein and healthy fats. A review of studies conducted by Gary E. Fraser of Loma Linda University in California, states there is compelling evidence that ovo-lacto vegetarian diets are not only nutritionally adequate but also associated with lower risks of certain chronic diseases when compared with effects of a more typical Western diet. The report was published in May 2009 in "The American Journal of Clinical Nutrition."
Vegan
A vegan diet excludes eggs and dairy products as well as red meat, poultry and fish. In addition to fruits and vegetables, staple foods may include whole grains oats, whole wheat, brown rice, buckwheat and quinoa, and starchy vegetables such as potatoes, yams and corn. Soy-based foods such as tofu can provide complete protein. Commercial meat substitutes may appeal to vegans. Researchers H. Katcher and colleagues at the George Washington University School of Medicine in Washington, D.C., tested the acceptability and effectiveness of a workplace vegan nutrition program. Sixty-eight employees who were overweight or had type 2 diabetes participated in a low-fat vegan diet class for 22 weeks. A control group of 45 employees received no instruction. Compared to controls, the vegan group reported improvements in general health, mental health, vitality, overall diet satisfaction and lower food costs, as well as at least 40 percent less health-related problems at work and in daily activities. The vegan group did report increased difficulty in finding foods when eating out. Results were published in the April 2010 "Annals of Nutrition and Metabolism."
Raw Vegan
Some vegans eat only raw fruits, vegetables, nuts and seeds. Proponents explain that only uncooked foods contain live enzymes. Superfoods such as sprouts, hempseeds, nutritional algaes, and wheatgrass juice are popular choices. Nutritional yeast can provide vitamin B12, or supplements may be necessary. A raw vegan diet may fight cancer and reduce inflammation. Hanninen and colleagues at the University of Kuopio in Finland studied the effects of a living foods diet on subjects who had either fibromyalgia or rheumatoid arthritis. Raw food nutrition resulted in significant health improvements, including decreased pain and joint stiffness. The study was published in the November 2000 issue of "Toxicology."
References
- Pubmed.gov: Position of the American Dietetic Association: Vegetarian Diets
- "American Journal of Clinical Nutrition," Vegetarian Diets: What Do We Know of Their Effects on Common Chronic Diseases?, Fraser G. E., May 2009, 89(5)
- Pubmed.gov: A Worksite Vegan Nutrition Program is Well-Accepted and Improves Health-Related Quality of Life and Work Productivity
- Pubmed.gov: Antioxidants in Vegan Diet and Rheumatic Disorders
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