Being a vegetarian can lead to a healthier life
– but be sure you know the facts
When Hollister resident Dorothy Martinez was in high school, she read Upton Sinclair’s “The Jungle.” From that day on, for nearly 15 years, she’s been a vegetarian.
The book, which goes into graphic detail about early 20th century meat-packing plants and the poor health standards, has been the catalyst for many a high school student to become vegetarian. Some people are vegetarian because of religious reasons or because they were raised that way. Other people stop eating meat for health reasons, such as high cholesterol.
Still others stop because of ethical reasons concerning animal rights. But no matter the reason for maintaining a meatless lifestyle, every vegetarian enjoys certain health benefits and faces other health risks. The trick is finding the delicate balance between the two.
“There are pros and cons to being a vegetarian, of course, but overall it can be a very healthy lifestyle,” said Dr. Sumi Alamelu, who practices internal medicine at the Gilroy Kaiser Permanente Medical Center. She also follows a strict vegetarian lifestyle. “One of the pros is having better general health. Risk of obesity goes down, blood pressure is typically lowered and cholesterol is typically better, too.”
The higher content of antioxidants and lycopene in most fruits and vegetables may also help reduce the risk of cancer, Alamelu explained. Additionally, the higher fiber content of a vegetarian diet can help prevent a common inflammation of the colon called diverticulitis.
The cons of a vegetarian diet are generally related to vitamin deficiency.
“I always encourage vegetarians to take a general multivitamin,” said Debra Potosky, a registered dietitian at Kaiser Permanente San Jose/Santa Teresa Medical Center. “Vegans – who are vegetarians that don’t eat meat, cheese or anything made from animal products – are the toughest. They need major supplements because they aren’t getting any calcium, they need iron and they need B-12 vitamins, which are only found in animal products. Less strict vegetarians may have problems getting enough iron and B-12, but they can learn how to eat more balanced meals.”
For anyone considering a switch to a vegetarian diet, seeing a registered dietitian can be crucial to enjoying all the benefits and avoiding nutritional pitfalls, Potosky said. Though many people read about how to eat correctly, they aren’t always able to translate that into practice.
Though taking nutritional supplements can be key in maintaining a healthy meatless lifestyle, they need to be taken in a certain way to make sure the body absorbs as much of the supplement as possible, Alamelu said.
“You can’t take iron and B-12 with cheese or milk products,” she explained. “They prevent the body from absorbing the vitamins. They should be taken with water, or better yet, orange juice, which helps the body absorb even more iron.”
Lack of B-12 can lead to neurological problems, Alamelu said. Lack of calcium, particularly in teenagers can effect their growth and leave them with weaker bones.
Martinez said she feels better health-wise maintaining her vegetarian lifestyle, and she makes sure to get all her vitamins by taking a daily multivitamin. She is also very conscious of what she eats, making sure to get a good balance of grains and sources of protein that aren’t from animal products.
“I won’t eat any meat or eggs, and I drink soy and rice milk,” she said. “I take my multivitamin, I eat a lot of frijoles, vegetables and whole grains. I eat a lot of organic foods, drink fresh-squeezed juices, and put oil and vinegar on my salads. It can be very hard being a Latina and a vegetarian. A lot of traditional foods have lard or pork in them, or some kind of meat. My family will still tease me about how I eat, and it took my mom a long time to figure out it wasn’t just a phase I was going through in high school.”
Protein can also be found in tofu, peas, nuts, peanut butter, eggs and soy products, Potosky said. Zinc, also essential to a balanced diet, can be found in whole grains. Some cereals, seeds and some tofu can be sources for additional calcium for vegetarians, but most do not contain the recommended daily dose of calcium.
Pregnant women and teenage girls should see a dietitian if they are maintaining a vegetarian diet, Potosky said.
“For Pete’s sakes, vegetarian pregnant women, see a dietitian,” she exclaimed. “Your baby is taking a lot of nutrients from you, and if they take too much, you’re at very high risk for iron-deficiency anemia. For parents of teenage girls that come in and tell you they want to be a vegetarian, a red flag should go up. Vegetarianism can often be a stepping stone to an eating disorder. If a girl says she’s going to be a vegetarian, she has an excuse to get her parents off her back about what foods they’re eating. Get them to a dietitian, too.”
