vegetarianism

by Lou Stewart

Remember when 'going veggie' was a rare lifestyle choice for flower-powered eccentrics? Not any more: there are around 4 million vegetarians in the UK today, with an estimated 5,000 people each week deciding to spurn the flesh. But while the number of veggies may be growing, there is still a lot of misunderstanding surrounding the issue. So what are some of the common myths about vegetarianism?

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myth one: Vegetarians are underfed and weedy

Anyone who's swallowed that one should consider some of the world's vegetarian creatures – such as bulls, buffaloes, elephants and gorillas – or famous veggies such as Richard Gere and Woody Harrelson.

myth two: They are pale and sickly looking

Let's continue that list of veggie celebs – Kim Basinger, David Duchovny, Dannii Minogue, Penelope Cruz …

myth three: Vegetarians all believe that 'meat is murder'

While many believe that killing animals for food is fundamentally wrong, a growing number of veggies make the choice because they disapprove of modern factory farming methods. Others follow a meat-free diet for religious reasons, because they believe it is healthier, or simply as a matter of taste.

myth four: Veggie food tastes dreadful

A popular misconception is that vegetarians eat nothing but rabbit food and lentil soup. If you believe this, just take a look at some of the recipes and restaurants listed in help and info below.

myth five: You cannot maintain a wholesome, balanced diet without meat

It is possible to obtain all the nutrients you need to maintain a healthy, active lifestyle from vegetarian food sources.

myth six: A vegetarian diet is always healthier

Meat is a nutritional one-stop-shop that delivers many of our dietary needs. You can't simply boot out the beef and replace it with nut cutlets.

It's these last two myths that the health-conscious person thinking of taking the plunge needs to consider. Vegetarianism may lend itself to the low-fat, high-fibre diet recommended by most doctors and dieticians, but it also means living without an excellent source of nutrition. So what should a vegetarian take care to include in their diet?

cereal-fillers

A vegetarian diet should contain plenty of cereal-based foods – bread, pasta, rice, breakfast cereals and so on – as well as fruit and vegetables, beans, peas and lentils. Not only is such intake good for your long-term health, helping to prevent heart disease and some forms of cancer, but it can also provide significant amounts of carbohydrate.

go the udder way

Cheese, milk and yoghurts are often seen as a good alternative source of protein. But vegetarians need to be very wary of eating too much fat – particularly saturated fat – via these foodstuffs. Dairy products should feature prominently in a veggie's fridge, but a few items should boast 'low' or 'reduced fat' stickers.

the white stuff

As well as a good source of protein, dairy products are, for most of us, the main source of calcium in our diets, and those who exclude it must find an alternative source. Vegans may find it difficult to meet their requirements from food alone and may need to look at dietary supplements. Why not get your diet checked by your GP or a specialised sports doctor or dietician?

acids reign

Amino acids are the building blocks of protein, which is essential for rebuilding and rejuvenating the very fabric of our bodies. There are twenty amino acids in all (including cysteine, lysine and methionine) and, while we can manufacture 11 ourselves, we need to obtain nine from our diets. Meat and animal products are sources of 'complete proteins' – meaning that they contain all these essential amino acids. But those who avoid animal products can still get their 'complete proteins' by eating a wide range of different plant sources such as beans, lentils, nuts, seeds, grains and soya products. So, the idea that vegetarians cannot get enough protein is a complete fallacy – although it is true that they need to think much more carefully about the variety of their diets.

vital vits

Those who avoid all flesh including red meat, poultry and fish need to do some careful planning to make sure their diet contains sufficient iron, zinc and essential fatty acids. Vegans will have to think even harder, and may even need to take a vitamin supplement such as vitamin B12 which is only found in the stuff they won't touch or in foods – often breakfast cereals or soya milks – that are fortified with it.

pumping iron

Iron from vegetables is not absorbed as well as that from meat, and is also much more abundant in the latter, so veggies are advised to increase their intake. Combining vitamin C intake with any food that contains iron – for example, having an orange juice with a fortified breakfast cereal or putting tomatoes in a sandwich – will help absorption.

at a glance

meeting your body's nutritional needs without meat

Protein	Eat plenty of beans, peas, lentils, grains and seeds. Use Quorn and tofu as meat replacement in meals such as meat-free bolognese, stir-frys and kebabs. If your dietary decision allows it, combine milk or eggs with the above to get the right balance of protein. Combine cereals with peas, beans and lentils – for example baked beans on toast or lentil curry and rice.
Calcium	If dairy products are off the shopping list, try dark green leafy vegetables, fortified Soya milk, pulses, peanuts, almonds and seeds.
Iron	Include peas, beans and lentils, dark green leafy vegetables, dried fruits, fortified cereals and breads.
Vitamin B12	If you're avoiding dairy products and eggs, this can be gained from fermented soya products and other foods and supplements specifically fortified with B12.

help and info

You might be interested to read our other features on food allergies, detox diets and organic farming.

organisations

The Vegetarian Society of the United Kingdom
Parkdale
Dunham Road
Altrincham WA14 4QG
Tel: 0161 925 2000 (Mon-Fri 8.30am-5.00pm)
E-mail: info@vegsoc.org
Website: www.vegsoc.org
The Vegetarian Society is a registered charity which aims to keep vegetarianism in the news and provide free nutritional and other information.

The Vegan Society
Donald Watson House
7 Battle Road
St Leonards-on-Sea TN37 7AA
Tel: 01424 427393 or 0845 4588244
E-mail: info@vegansociety.com
Website: www.vegansociety.com
Those who decide to steer clear of animal products altogether can find it difficult to obtain, in particular, nutrients such as vitamin B12, iodine and calcium. Detailed information on vegan nutrition can be found here.

London Vegans
Tel: 020 8446 3480
E-mail: info@londonvegans.org.uk
Website: www.londonvegans.org.uk
Information for vegan Londoners (veggie, plus no eggs or dairy) with social events, restaurants, walks and monthly meetings.

Physicians Committee for Responsible Medicine
E-mail: pcrm@pcrm.org
Website: www.pcrm.org
US-based organisation that provides information on preventive medicine and diet, conducts clinical research, and encourages higher standards for ethics and effectiveness in research. Offers resources and a free veggie starter kit.

websites

BBC – Food
www.bbc.co.uk/food/vegetarian_and_vegan/
The BBC site's excellent vegetarian recipe section includes one for Penne al Pomodoro e Vodka – you haven't got to give up everything!

Earth Save
www.earthsave.org
Promotes a shift towards a healthy plant-based diet. Offers free materials and support if you take their VegPledge!

Famous Vegetarians
www.ivu.org/people/
Tons of information on the history of vegetarianism plus comprehensive lists of the great and the good who don't touch meat, including Lisa from The Simpsons who became a veggie in 1995.

Green Earth Travel
http://content.onlineagency.com/index.asp?site=4263&tide=1374386
Offers a guide to vegetarian travel and basic language, from Arabic to Welsh, explaining that you're a veggie.

Happy Cow
www.happycow.net/
Free vegetarian restaurant guide, providing vegetarians around the world with vegetarian and vegan healthy restaurant dining and health food store locations.

Veg Dining
www.vegdining.com
Online guide to vegetarian restaurants around the world.

Veg for Life
www.vegforlife.org
Comprehensive information and networking site, filled with hundreds of resources, recipes and tips to help you on your veg journey. You can also order or download a free Guide to Veg Living.

Vegetarian Baby and Child
www.vegetarianbaby.com
US site that offers loads of information on bringing up veggie offspring, with recipes and articles on health issues.

Vegetarian Guides
www.vegetarianguides.co.uk
A comprehensive series of guides for vegetarians.

Veggie Heaven
www.veggieheaven.com
If you've ever thought there's a lack of specialist veggie eateries in Britain, you'll think again when you see this comprehensive restaurant guide, covering 95 UK cities.

Viva! (Vegetarians International Voice for Animals)
www.viva.org.uk
One for the more radical meat-spurner! Viva are very politically motivated, but their website also contains some good advice and recipes.

reading

	Food Matters by Jillian Powell (Evans Brothers, 1999) Explores diet and disease, eating disorders, farming, food production and biotechnology; sets out arguments for and against genetic engineering and explores some of the myths and facts about vegetarianism. Allergies and additives, animal welfare and food hygiene are all discussed. Get this book
	Kids Can Cook: Vegetarian recipes by Dorothy Bates and Suzanne Havala (Book Publishing, 2000) Written for teens and parents, with recipes for dishes that kids like to eat and cook themselves. The easiest recipes are marked for novice cooks and cooking hints are included. Get this book
	The Livewire Guide to Going, Being and Staying Veggie! by Juliet Gellatley (Livewire Books, 1996) Leading vegetarian campaigner lays down the real facts about vegetarianism, explores the issues at stake, and suggests ways of fighting back against those who criticise being veggie. Get this book
	Vegetarian Britain by Alex Bourke and Alan Todd (Vegetarian Guides, 2002) A comprehensive guide for vegetarians and vegans featuring hotels and guesthouses, cafes and restaurants across the UK. Get this book
	Vegetarian Cooking for People with Allergies by Rafael Rettner (Book Publishing, 1997) Recipes specifically for those with allergies to wheat products, dairy foods, yeasts or other foods. Each recipe provides a nutritional analysis and symbols indicating which recipes are free of whatever nasty ingredient you can't eat! Get this book
	The Vegetarian Sports Nutrition Guide by Lisa Dorfman (John Wiley, 1999) Proves you don't have to eat meat to be a top athlete and offers secrets and recipes from world-class athletes competing in a variety of sports. Get this book
	Baby and Child Vegetarian Recipes by John Parr (Ebury Press, 1997) Containing 150 quick and easy recipes for young children, this book covers the major milestones in dietary development, offers general nutritional guidelines and lists of foods to introduce and avoid. Get this book

(January 2004, resources updated February 2005)