Thinking About Going Vegan? Vegetarian? Plant Based? Listen Up!

Here’s what to consider, beyond simply NOT eating meat.

Photo by Nadine Primeau on Unsplash

Are you new to the vegetarian diet? Perhaps you are considering going vegan? Maybe you tuned into one of the countless documentaries out there promoting the vegetarian/vegan/plant-based lifestyle and now feel morally obligated to axe meat from your diet. Whatever the case may be, we have some important information to cover.

First, let’s set the record straight on a few definitions.

A vegetarian can be defined as someone who does not eat meat (by meat we mean animal protein). But in reality, there are actually several variations of vegetarians.

Types of vegetarians are:

1. Lacto-vegetarian: avoids eggs, meat and fish but includes dairy.
2. Ovo-vegetarian: avoids meat, fish and dairy but includes eggs.
3. Lacto-ovo vegetarian: avoids meat and fish but includes eggs and dairy.
4. Pescetarian: avoids meat but eats fish and other seafood.
5. Flexitarian (a.k.a. Semi-Vegetarian): mostly plant-based, meaning plant foods take center stage, but these vegetarians also incorporate meat and other animal products into their diet periodically.

The vegan diet takes it a step further, as vegans typically do not eat meat and avoid using animal products and byproducts altogether. This includes the avoidance of products like eggs, gelatin and, for some, leather, cashmere and collagen.

With so many definitions and variations, no wonder many are confused and frustrated with these labels! There are no predetermined boundaries! Demonstrated best by the flexitarian diet, each individual creates their own guidelines for their food choices while still employing these labels.

The bottom line of what most people want to know is…is this healthy? Should I take the plunge to remove animal protein? And if I do, how far do I have to take it to reap the health benefits?

It certainly can be healthy!

Scientific evidence shows that a vegetarian or vegan diet can have a profound impact on promoting cardiovascular health, cellular respiration and healthy blood sugar levels. BUT…just because someone is vegetarian/vegan does not mean they will automatically experience the health benefits. These benefits actually come more from what we do eat, rather than what we do not.

It is possible to qualify as vegan, vegetarian and plant based eating bagels, pasta, rice and bread as the staples of your everyday nutrition. If this is what your vegan looks like, you might be better off eating that animal protein.

The best option is to incorporate a variety of fresh vegetables and fruit, legumes, nuts, and quality, low-glycemic whole grains into our diet. With the help of these foods, we can ensure our bodies get what they need to stay energized, healthy and achieve the previously mentioned cardiovascular, cellular and blood sugar health benefits.

Adopting a vegetarian/vegan lifestyle can require extra effort to ensure your body is getting adequate levels of protein, essential vitamins and minerals. A little mindfulness can go a long way in helping us replace the nutrients that we need, commonly found in meat.

These nutrients are:

• Protein
• B vitamins (especially B12)
• Iron
• Zinc
• Calcium

To achieve optimal health, we must incorporate these nutrients into our meals through other sources and/or high quality supplementation. Choose carefully when going the supplementation route. For example: we might be tempted to take B12 to supplement our food choices. Yet, there are actually eight different B vitamins which all work synergistically. In simpler terms, while B12 is crucial and may be deficient in those not eating meat, we don’t want to simply take B12 by itself; we need all eight B vitamins in order for each one to work properly (picture your favorite band; if the lead guitarist is missing, then their hit song will sound much different.) I recommend enlisting the help of an expert when choosing your supplements.

Similarly, many people opting for the meatless movement are choosing many of the alternative meats in their grocery store. A lot of today’s protein sources calling themselves plant-based are only “plant-based” because they are not from an animal. Other than that, there are very little plants to be found in them. We must be smart consumers! Read those labels to see what’s in your food.

Here are some great, everyday nutrition choices for vegetarians and vegans:

• Legumes
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Low-glycemic impact whole grains (in moderation)

Some of the best vegetarian protein options are:

• Chia or hemp seeds
• Nutritional yeast
• Organic, non-GMO tempeh
• Organic, non-GMO soy
• Quinoa
• Spirulina
• TVP (texturized vegetable protein)
• Veggie or garden burgers (grain free and organic, non-GMO)

By implementing these foods into our everyday nutrition, we are well on our way to achieving a successful vegetarian/vegan diet.

Beyond the nutritional component, there’s a strong argument for both animal welfare and climate change when it comes to vegan or vegetarian. The factory farming that produces much of what we consume impacts the environment and the animals, so it makes a big difference to cut out meat and dairy even just a couple of times a month.

Maybe it was a documentary that peaked your interest in a plant-based diet. Maybe you feel a moral obligation to transition to a diet excluding meat and other animal products. Whatever the reasoning, the vegetarian/vegan diet can be a good fit for a lot of people, provided it’s done in a healthful way. A commitment to meal planning and smart shopping is a must, along with a better understanding of the nutrient content of our food choices.

Whether we go vegetarian/vegan or not, we could all benefit from adding more vegetables, fruits, and plants into our everyday diet. Plant-forward, friends!