A Vegetarian Life by desiree trudell

A Vegetarian Life

A vegetarian lifestyle has been picking up popularity in North America because of moral values or out of care for our environment (the farming of cattle and poultry contributes to much of our fossil fuel emissions). A vegetarian diet can be a very healthy lifestyle, if one is meeting the daily nutritional requirements. It is very easy to obtain the necessary nutrients with a well balanced and varied diet, and there are health benefits that follow. A diet which doesn’t include red meats also includes much lower levels of saturated fat, cholesterol and sodium, all of which can lead to heart problems in high dosages. In addition, red meat is not essential in human needs as there are many other sources which are high in protein and can be digested just the same, however with health benefits which red meat is lacking.

http://www-news.uchicago.edu/releases/06/060413.diet.shtml

A vegetarian person must be very careful with their diet and meeting their nutritional needs. Protein, which is very high in meats, is needed for growth and maintenance of body tissues. It also is necessary for enzymes, hormones, antibodies and milk production in women who are breastfeeding. Whole grains, legumes, vegetables, seeds and nuts all contain essential and nonessential amino acids. Textured vegetable proteins and meat analogues, such as tofu and tempeh (usually made from soybeans and fortified with amino acids) are good protein sources. Energy is what makes us move, live and go about daily activities. Human energy intake comes from calories and calories are supplied by fats, carbohydrates and proteins. Therefore, vegetarians have a lower intake of calories and tend to be thinner than carnivores. And so, vegetarians must make sure they are supplying their bodies with the adequate amount of calories so they don’t feel weak throughout the day. Also, vegetarian diets tend to be lower in saturated fat, cholesterol and sodium, and higher in fiber, magnesium, folate, potassium, and antioxidants than the typical North American diet. Therefore, vegetarians are at a lower risk for several chronic, degenerative diseases and conditions, including obesity, coronary artery disease, high blood pressure, diabetes and some types of cancer. It is very important for the well-beings of vegetarian humans to have annual blood work and doctor check ups to make sure their nutrient and vitamin levels are where they’re supposed to be.

http://www.ext.colostate.edu/pubs/foodnut/09324.html

A diet without red meat has very clear health benefits. As North Americans become increasingly more health conscious, vegetarian diets are becoming more and more common. Harvard University conducted a long-term study of one thousand women to gain knowledge about the effects of diets including red meat. Dr. Bernstein's team collected data on 84,136 women, aged 30 to 55, who took part in the Nurses' Health Study over 26 years, from 1980 to 2006.Over that time, there were 2,210 nonfatal heart attacks and 952 deaths from heart disease, the researchers noted. The researchers found that women who ate the highest amount of red meat were at the highest risk for heart disease. However, eating poultry, fish, and nuts was associated with a lower risk of heart disease. In fact, compared to one serving a day of red meat, women who ate one serving a day of other protein-rich foods had a: 30 percent lower risk of heart disease if they ate one serving of nuts, 24 percent lower risk of heart disease if they ate one serving of fish, 19 percent lower risk of heart disease if they ate one serving of poultry and 13 percent lower risk of heart disease if they ate one serving of low-fat dairy. Therefore, American women who ate more protein-rich foods other than red meat had a significantly lower risk of developing heart disease, according to the report in Circulation: Journal of the American Heart Association. Other red meatless benefits are lower blood cholesterol levels because vegetarian diets are low in fat, saturated fat and cholesterol. Vegetarians generally have a lower incidence of high blood pressure and a lower rate of Type 2 diabetes than non-vegetarians. These benefits may also be due to decreased fat and/or increased fiber in the diet. Another advantage is vegetarians, especially vegans, have less incidence of obesity. This may be due to eating less total calories, less fat and more fiber. There's some evidence that vegetarians have lower rates of osteoporosis, kidney stones, gallstones, and diverticular disease. However, studies relating a vegetarian diet with these benefits are still inconclusive. One must take into account these health benefits found in vegetarians may not be solely due to diet. Lifestyle habits other than diet, such as exercise, smoking, and alcohol can also influence health. Therefore we cannot conclude that a vegetarian diet is the healthiest diet, even though it can be a very healthy diet when it’s done in the right way.

http://www.urmc.rochester.edu/encyclopedia/content.cfm?pageid=P10050

http://www.fcs.uga.edu/pubs/current/FDNS-E-18.html

There are some speculations around the disadvantages of protein supplements, however they are merely myths. There's relatively little solid information on the ideal amount of protein in the diet, a healthy target for calories contributed by protein, or the best kinds of protein, but a vegetarian will know when one is lacking energy and therefore protein. Lack of protein is serious and can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. Tofu is natural; soy and protein powders are all great ways to get the sources of proteins needed daily. Everyday foods, like whole grains, contain proteins and fiber. All beans, lentils, peas, nuts and seeds are an excellent vegetarian source of protein. Soy and tofu are also protein-rich and an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. As long as one reads the label and watches out for cheap fillers in whey and soy protein powders, they are a complete supplement for a meatless diet. It's best to invest in a good quality powder and hemp proteins and green proteins are highly recommended.

http://infovege.blogspot.com/2010/07/how-to-get-protein-on-vegetarian-diet.html

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html

In conclusion, a vegetarian diet is healthy for human bodies and has many advantages to it. Nutrients found in meats can always be found in other foods, including beans, lentils, soy and tofu. These supplementary foods for meat have less damaging sodium, cholesterol and fats which are only in limited doses. Those who love steak, hamburgers and hotdogs and eat them for most of their dinners may find themselves battling chronic diseases like high cholesterol, obesity or serious heart problems. Protein, which are most commonly thought of to be found in meats alone, can be easily absorbed through foods which will prove be healthier for the human race in the future. Remember, plants are grown and keep producing, while a dead cow is nothing but a deceased being, wasted and abused. (Watch meet your meat for the proof.)

http://www.youtube.com/results?search_query=meet+your+meat&aq=f