What is a vegetarian?

We’re hearing so much about reducing our meat consumption and going vegetarian or vegan lately. It’s all over social media, it’s on the news, celebrities are talking about how they’ve changed their diet and haven’t looked back. But what exactly is a vegetarian? Well The Vegetarian Society defines a vegetarian as “someone who… does not eat foods that consist of, or have been produced with the aid of or created from, any part of the body of a living or dead animal”. This includes all types of meat, animal byproducts (dairy, eggs, honey, leather, wool) and slaughter byproducts (gelatine, isinglass found in beer and wine, animal rennet found in cheeses). Did you know that a lot of beer and wine isn’t vegetarian? ‘Cause I didn’t!

But hang on a second, I thought vegetarians still ate milk and eggs? Well that’s true for some, because there are actually a few different types of vegetarians. A Lacto-Ovo-Vegetarian is the most common type of vegetarian as they do not consume any red or white meat or seafoods, however they still eat dairy and eggs.

Alternatively, Lacto-Vegetarians and Ovo-Vegetarians are the same except they won’t eat eggs or dairy (respectively). Vegans are seen by many as the most extreme type of vegetarian as they don’t consume any product that comes from an animal, whether directly or indirectly. Although not technically vegetarian, you’ll also find some people who eat fish but not white meat or red meat (Pescatarian), others who eat chicken but no seafood or red meat (Pollotarian), and others again who consume mostly a plant-based diet but do occasionally eat red meat (Flexitarian). As you can see, it can get a little confusing!

So if you were to go by The Vegetarian Society’s definition of a vegetarian, a vegan would be the only ‘true’ vegetarian. In a recent assignment I was asked to evaluate how a vegetarian diet aligns with the Australian Dietary Guidelines. I’ve focused on the Australian Dietary Guidelines as my university is Australian, however other countries guidelines may differ slightly. We’re also just going to focus on guidelines 1-3 as these more directly apply to a vegetarian diet.

Is the vegetarian diet a healthy diet? Are vegetarians missing any essential foods? Are they less healthy than their meat eating friends? Or are they healthier? We hear so many things about the pros and cons of a vegetarian diet, but how do we know if it’s actually good for you? Whether you’re considering reducing your meat intake or are wondering if your current diet is adhering to the advice we receive from our government, it’s good to know how to ensure you keep a healthy diet.

Types of vegetarians

But don’t you miss bacon?

The reasons behind why someone cuts meat out of their diet will vary from person to person. I grew up eating little meat as it was expensive, and I continue to eat little meat due to the huge environmental impact agriculture has. Others may cut it out because of their religion, because it is better for the animals welfare, or because they’ve heard it’s better for their health. Whatever the reason, as with any change in diet, there is always a risk that cutting out foods could lead to deficiencies in a number of nutrients, including iron, protein, essential amino acids, calcium and vitamin B12. 

By eating a balanced diet of fruits, vegetables, grains, dairy and meats, we can easily obtain the ideal amount of all nutrients required, but how does a vegetarian diet compare? With the same task of ensuring they eat a balanced variety of food as meat eaters they must be sure to compensate any nutrients that would normally be obtained from meat.

The Australian Dietary Guidelines are a set of guidelines that give advice to Australians on healthy eating and wellbeing. You can find your country’s guidelines by visiting your department of health website. By planning a diet based around these Guidelines and the Australian Guide to Healthy Eating, vegetarians are able to ensure they consume the right amount of nutrient-rich foods and maintain a healthy lifestyle.

What you need to remember is that there are foods that are vegetarian, that aren’t actually healthy. Potato chips, Oreos, frozen meat alternatives, fake deli meats, instant noodles, and don’t forget all of the new vegan fast food that is hitting the scene now that the diet is more popular. Limiting these foods, vegetarian or not, would mean you’re adhering to Guideline #3, which consequently helps you achieve Guideline #1 as you’re not stuffing your body with harmful foods, and Guideline #2 as you still need to eat, and nutritious foods are all that’s left when you cut out the junk. Eating too much of these types of foods everyday is going to pack on the pounds for anyone.

Australian Dietary Guidelines

  1. Achieve and maintain a healthy weight
  2. Enjoy a wide variety of nutritious foods
  3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
  4. Encourage, support and promote breastfeeding
  5. Food safety

Beans, beans, they’re good for your heart!

Well come on then, where does a vegetarian get their protein and iron? In pulses of course! Pulses include peas, beans and lentils – all delicious, cheap and versatile foods to include in your diet, and excellent sources of protein, amino acids, iron, zinc and calcium. Soya products like tofu, mycroproteins like Quorn ™ and nut-based products like Sanitarium’s Nutmeat ™ are also great sources of protein and iron, however you want to be sure to limit these foods as they are still processed. You can also buy dairy free cheeses (be wary of those made from coconut oil. They may taste like the real thing, but you’re not doing yourself any favours by eating solidified oil)  and milks, some breakfast cereals and breads are fortified with nutrients like Vitamins B12, C, D and E, iron, calcium and fibre. 

It’s important to note that the iron obtained from plant-based foods (non-haem iron) is different to that obtained in animal foods (haem iron). The body has a more difficult time absorbing non-haem iron than haem iron, so you’re better off combining your iron-rich plant foods with foods that are high in Vitamin C, such as sweet potatoes and spinach, chickpeas and peppers, oatmeal and strawberries.

Amino acids in animal and non-animal based foods also differ. Animal proteins are considered high-quality (providing enough of all essential amino acids, and are highly digestible) and plant-based proteins are considered low-quality (lacking one or more essential amino acids, and are less digestible). This means that vegetarians must eat complementary proteins to ensure enough essential amino acids are consumed to support health. Think beans and rice, chickpeas and couscous, edamame and quinoa. 

Amino acids in animal and non-animal based foods also differ. Animal proteins are considered high-quality (providing enough of all essential amino acids, and are highly digestible) and plant-based proteins are considered low-quality (lacking one or more essential amino acids, and are less digestible).

This means that vegetarians must eat complementary proteins to ensure enough essential amino acids are consumed to support health. Think beans and rice, chickpeas and couscous, edamame and quinoa. 

Studies show a relationship between vegetarians and reduced risk of chronic disease. It is unknown whether this reduction is due to lower consumption or elimination of animal products, or of the fat levels associated with meat products. Cholesterol is significantly higher in animal products and an accumulation in the artery walls can lead to heart disease. A study by Ha & de Souza found vegetarian diets to provide lower Low-Density Lipoprotein (LDL, commonly referred to as “bad”) cholesterol than omnivorous diets, thus supporting this relationship in the reduced risk of chronic disease.

With health benefits ranging from reduced risk of chronic disease, lower blood pressure and better weight control, it’s evident that a vegetarian diet can align with Guidelines 1&2, and by cutting out processed and junk foods you would consequently adhere to Guideline 3. But remember that if you’re considering a vegetarian diet, you need to ensure your intake of these macro- and micronutrients, as well as your energy intake is sufficient in order to reduce the risk of deficiencies and protein breakdown. Eat lots of the good stuff and limit the less healthy stuff. Easy!

Let me know your thoughts and if you have any questions about a vegetarian diet, comment below.

References