Although aggressive truck commercials make it seem otherwise, most Americans are ok with vegetarian meals. Even meat-eaters. In fact, nearly half of Americans eat at least one meal a week that is strictly vegetarian, according to the Vegetarian Resource Group. That’s up from 32% just ten years ago!
So, as more individuals reduce their dependency on being a carnivore, the question remains: are vegetarian meals healthy, or just trendy? What about vegan? Luckily, the answer to both is “healthy”. If planned right, vegetarian or vegan diets can be healthy, nutritious, filling, and delicious. They can also help in the treatment and even prevention of illness. So let’s look at some myths and some truths about a eating vegetarian.
Myth #1: Vegetarians and vegans have a hard time getting enough protein.
We all need protein. And in our culture, protein is synonymous with meat. It’s hard to imagine how to get it without it. But it is actually really easy, and delicious to get “good” protein- the kind that doesn’t come in heart-hurting packages. In terms of plants, beans are the best way, along with whole grains, other legumes, and nuts. If you aren’t concerned with being vegan, low-fat or fat-free eggs and dairy is a great way.
If you are a vegan, you will need more protein, because unlike meat and dairy, whole grains and legumes are harder to digest, and won’t get into your system as well. Luckily, eating more of this kind of protein isn’t bad for you. Try bean burritos, hummus wraps, or even hemp seeds.
Myth #2: To build strong bones, you must include dairy in your diet.
If you’re a vegan, you need to supplement the lack of dairy in your diet in order to protect your bones. Luckily, this isn’t difficult, and is also delicious. What is needed for bone health is a number of nutrients, including calcium, vitamin D, and protein. Look for these in bok choy, broccoli, kale, or calcium-set tofu and fortified soymilk.
Spinach and rhubarb are both excellent sources of calcium, but they have a downside. They’re high in oxalates, which make it harder for the body to absorb calcium, so make sure you have a large variety of green vegetables.
It isn’t just about nutrients, of course. Make sure you engage in running, yoga, strength-training and walking to increase your bone strength.
Myth #3: Vegetarian diets are not appropriate for pregnant women, children or athletes.
This is prima facie absurd. You can get everything you need from a vegetarian diet, and usually in much more healthy ways. A child that starts out eating well will eat well their entire lives. And as for athletes, well- ask Prince Fielder if forsaking meat robbed him of his batting power.
Myth #4: Just because it is vegetarian, it is healthy.
This is the flip side. A lot of times we assume if something is healthier than what we are doing, all components must be healthy. A vegetarian burger doesn’t always have the nutrients and vitamins and minerals you need. Eating too much cheese might be a better source of protein, but it isn’t good in other areas. The point is to be smart. Eating only meat because you don’t like vegetarians is stupid, but just eating lettuce every day out of a misguided notion of health is just as dumb.
The Bottom Line
So what is the best way to assure a food is a good choice? Read the label. Look for low levels of saturated fat, cholesterol and sodium. These key nutrition label components are much better indicators of a food’s health than whether or not it is vegetarian. Being a healthy vegetarian eater means loading up on veggies, fruits, whole grains and lean proteins.
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