The Berkeley Beacon

Issue date: 10/20/05 Section: Lifestyle

Media Credit: www.my_sport_nutrition.com

Media Credit: www.umdnj.edu

While many Americans have recently experimented with the carnivorous Atkins diet, others are sticking to a meat-free vegetarian plan. Just by observing the many options available in Emerson's dining hall, it is evident that vegetarianism is common on campus. Vegetarian choices abound, with entrées including eggplant parmesan, potato casserole, Szechwan tofu with noodles and veggies and the basic garden salad offered daily.

So what are the benefits of being a vegetarian, and why have many people chosen to forego meat? When it's done right, vegetarianism can have great health benefits for individuals.

According to the American Dietetic Association (ADA) Web site (www.eatright.org), a vegetarian diet should consist of mainly whole grains, vegetables, legumes, fruits and nuts. The ADA also said that following a vegetarian diet reduces the risk of obesity, heart disease, diabetes and osteoporosis, among many other health conditions.

Many vegetarians are healthier because they also consume more fiber (found in fruits, vegetables and legumes) than non-vegetarians, the ADA said. The Harvard School of Public Health (HSPH) has found that a higher intake of fiber can decrease one's chances of contracting coronary disease by 40 percent. The HSPH also shows that regular fiber intake is linked to a decreased likelihood of diabetes, diverticular disease (an intestinal condition) and constipation.

Still, vegetarians do face some health risks. According to Carolyn Hintlian, a registered dietician who works for a private nutrition clinic on Washington Street, vegetarians are prone to experiencing deficiencies in protein, iron, vitamin B-12, Omega-3 fatty acids and calcium. She said, however, that there are several ways to avoid these deficiencies.

"Most vegetarians can find adequate protein from beans, legumes, grains, nuts and seeds," Hintlian said. "However, these protein sources are often incomplete. They should be combined with other types of protein, such as eggs or dairy."

This can be difficult for vegans because they generally choose not to eat any animal products whatsoever (some vegans also restrict honey from their diet). Hintlian recommends soy milk or rice milk as alternative protein sources. "Soy protein is an excellent substitution for dairy," she said.

Hintlian said that vegans need to make sure they also include vitamin B-12 in their diets.

"Vitamin B-12 affects your energy level in the same way that iron does," Hintlian said. "A deficiency can take a long time to develop, but you can prevent it by taking a vitamin supplement or eating [B-12] fortified foods."

Furthermore, deficiencies in Omega-3 fatty acids are common in vegetarians, Hintlian said. Vegetarians can get Omega-3 (which is found in eggs and fish) from flax seeds and oil, walnuts, canola oil and soybeans, she said.

Another major concern for vegetarians and vegans is calcium intake, Hintlian said. Since vegetarians-and particularly vegans-may not be getting calcium from dairy, they need to be especially vigilant in making sure they are getting it from alternative sources, she said.

"In vegetarians and vegans, calcium is not absorbed as well [since they don't get calcium from animal sources]," Hintlian said. "Drinking calcium-fortified juices can help, and all women, regardless of their diet, should take a calcium supplement daily. Vegans and vegetarians can get calcium from dark greens, kale and spinach."

So are college kids eating enough of this green foliage?

Vegetarian Lana Cucchiella, a senior writing, literature and publishing and political communication double major, said, "Most of the vegetarians I know are prone to eating more greens and fresh produce, which are obviously great for our bodies."

While some students enjoy the health benefits of vegetarianism, others like the gratification of doing animals a favor.

The multi-billion dollar meat industry-or what has been labeled "factory farming" by animal rights activists-is one of the reasons why people choose vegetarianism. Freshman Matt Czerwinski, a writing, literature and publishing major, has been a vegetarian since the eighth grade.

"I don't like the way animals are treated as items instead of living creatures," Czerwinski said. "Healthy eating is just a benefit for me."

The book Fast Food Nation by Eric Schlosser and Morgan Spurlock's more recent movie Super Size Me have also raised more awareness about America's fast food culture, the heavily subsidized meat industry and "mad cow disease" (officially known as bovine spongiform encephalopathy or BSE).

Regardless of the type of diet you choose, it is always important to make sure to get the proper nutrition. For vegetarians and vegans, there are a number of different educational materials available, not only to the make sure you eat your fill and get your share of nutrients, but also to avoid potential health risks that may come with any lifestyle change.

The Vegetarian Society (www.vegsoc.org), an educational charity, and The Healing Sun (www.thehealingsun.com) company, which sells vegetarian supplements and offers free advice from certified nutritional consultants are two of many sources of information about how to stay in tip-top shape-inside and out.

On Saturday, the 10th annual Boston Vegetarian Food Festival will be held at the Reggie Lewis Track and Athletic Center at 1350 Tremont St. (MBTA Orange Line to Roxbury Crossing) from 10 a.m. until 6 p.m. The event is free for everyone and includes food samples, registered dietician consultants, discounted shopping opportunities and more. Visit www.bostonveg.org/foodfest for more information.

Page 1 of 1

Article Tools