The Vegetarian Alternative
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CURRENT COMMENTS The Vegetarian Alternative ~////////////////////////////////////////////////////kk Num~r 11, March 14, 1977 Despite the increasing prices, beef con- iron, For magnesium, meat is a Poorer sumption in the United States has con- source than cocoa, nuts, soybeans, whole tinued to rise. In 1940 the average beef in- grains, and leafy green vegetables.4 Ac- take per person was 55 pounds, in 1960 cording to Professor Fredrick Stare, head the average was 190 pounds, and in 1970 of the Department of Nutrition at Har- ir was 236 pounds. 1 For the next quarter vard University, even vitamin A, which is of a century, moreover, the meat industry a naturally-occurring substance in various expects this figure to increase, Their pre- animal products, could be obtained with- diction is based on the assumption that as out eating meat. He asserted that “about a person’s material well-being increases, 60% of our vitamin A intake comes from his or her ‘‘predilection to increase the in- carotene, which is a pigment, out of which take of animal protein” increases. 2 we make vitamin A in our bodies. ”j And the meat industry may be correct. To most people food is a matter of habit The meat industry has successfully fos- and taste, and is not eaten strictly for its tered the notion that only “good red nutritional quality, Meat is eaten partly meat” can supply the essential minerals because it tasres good; and it is the fat that and vitamins to our bodies, and so a meat- gives meat its taste. Along with fat, meat centered diet became a sign of prosperity. supplies a large amount of cholesterol to It is not true, however, that only red the body. Dr. Gerald Combs, director of meat can supply the nutritional require- rhe Nutrition Program at NIH, indicates ments of the body. In fact, with the excep- that both of these substances may be dan- tion of vitamin B12, which can be ob- gerous. He says that, “From the work tained from all dairy products,3 non-meat that’s been done so far--highly suggestive sources provide a very substantial amount but not yet proven--there is certainly a cor- of the necessary vitamins and minerals, relation between the level of saturated fat Most of our calcium is supplied by non- and cholesterol in blood and heart meat foods: good sources are plant foods disease.”6 such as collards, turnip greens, and let- Professor Stare concurs, adding that, tuce. Although meat is an adequate source “Most Americans would probably be in for potassium, the baked potato and lima better health if they consumed less meat. bean are better. Iron can be obtained in Americans probably average between 10- nearly equal amounts from animal pro- 12 oz. of meat per day. If that meat intake ducts such as eggs, milk, and cheese; was cut in half, most Americans would various seeds and nuts contain abundant probably be in better health, primaril-y 61 because of less saturated fat. ” 5 tion. That is, if a person were m eat To a vegetarian, food is more than protein containing enough lysine to satisfy simply habit or taste: it is a way of life. 1000/. of the body’s requirement, and The aims of the vegetarian’s lifestyle are another 100VO of the valine level, but only threefold; to eliminate meat from the diet >OO/. of the tryptophan needed, then the but still obtain the nutritional require- body only urilizes >OO/. of the total protein ments of the body, the alleviation of the ingested. These 8 acids, when properly world food crisis, and the contribution to combined, form a single utilizable protein the furtherance of ‘bioethics’ --regarding unit. the conservation of wild life, agriculture, protein foods of animal origin (eggs, and natural resources. milk, and cheese) contain these 8 amino Vegetarian diets can be of various sorts, acids in abundant amounts. Thus, they some wholly nutritious, others requiring are called ‘‘high-quality protein s.” Cereal specific vitamin supplement. The two grains, however, are relatively low in main classes of vegetarian diets may be Iysine, though high in methionine. Thus, based only on plant food sources (total they provide ‘‘lower-quality proteins. ” In vegetarians, orrwgamr) or plant foods plus a single meal, though, if cereal grains were dairy products and eggs (/acto-ovo- combined with legumes such as dried vegetarians). Other classes of vegetarians beans and peas, which contain Iysine, then include the Iacto-vegetarian, who con- the ‘balance’ would be improved and suf- sumes plant foods plus milk, the fcuit- ficient amounts of methionine ma’ Iysine arian, the herbivore, and the granivore would be supplied,7 (seeds and grains). In comparing meat to plant protein, With the elimination of meat from the two crirerla need to be considered--the diet, other sources of protein must be quantity and quality of protein in the urilized. Only protein supplies rrirrogen, food, For instance, soybean flour is over sulfur, and phosphorus to the body, sub. 400/0 protein. Certain cheeses, such as stances needed to build tissue fiber, and tc Parmesan, are 36% protein. Meat is 20- build tissues such as hair and nails which 300/. protein. Generally, plants rank are continually growing. Protein build: highest in quantity of protein.3 cartilage, tendons, muscles, and bone, However, when the quality (or usability and is the primary ingredient for basic or digestibility) of those same protein chemical reactions in the body. foods are considered, a different story The proteins our bodies use are made 01 emerges. Meats, in terms of protein 22 amino acids. However, of these 22 onl~ quality, range from 65-70%, whereas 8 cannot be synthesized directly by OUJ plant foods rank below meat. (Exceptions bodies, so they must be obtained from may be soybeans and whole rice, which outside sources. These 8 essential amine approach or top the meat quality value.) acids are Ieucine, tryptophan, Iysine, iso On the average, plant foods rank around leucine, valine, threnonine, methionine 50% “net protein utilization.”3 There- and phenylalaninc. fore, in order to obtain an equal amount The difficulty arises in obtaining these [ of the essential proteins (amino acids) essentials. Our bodies need each of thest from plant foods, as one would obtain 8 simuhaneoudy, and in the right propor from meats, a vegetarian should follow one of several alternatives: to receive an B vitamins.”6 Vitamin supplement to a adequate amount of the 8 essential single grain diet would be a necessity. amino acids, one should eat large amounts Orherwise, scurvy or beriberi may occur, of lower-quality protein; eat alternate For those reasons, the vegetarian is in a animal-protein sources, such m dairy pro- precarious position because he or she must ducts; or eat a wide variety of plant pro- know which foods contain suffkienr teins which have mutually complementary amounts and ‘‘quality” of protein and amino acid patterns, 3 The best solution vitamins, The vegetarian’s foods must would be to combine a variety of plant :omplement each other in terms of amino foods with dairy products in the same acids. An excellent guide, with recipes, is meal. Frances Moore Lappe’s Diet for u Small The most important nutritional safe- Planet. 3 guard for any vegetarian is variety in the Like the Iacto-vegetarian and the lacto- diet. The greatest risk for a vegetarian ovo-vegetarian, the vegan, or strict vege- comes from undue reliance on any one tarian, can obtain an adequate supply of plant food source. Restricting the variety protein. The vegan, however, faces a very of foods only restricts the variety and real danger in another regard, Unlike the amount of nutrients digested. If, as has Iacto- and Iacto-ovo-vegetarian, the vegan been outlined, certain essential amino does not eat eggs, milk, or cheese, There- acids are left out of the diet, then the fore, a vegan can not obtain vitamin B12, body’s protein requirements are not met. which is found primarily in animal pro- This has been the case with one of the ducts, especially in kidney, liver, and more recent diet-fads, the macrobiotic various seafoods, [t cannot be found in diet. This diet progresses in seven stages, nuts or grains. ~ Consequently, a vegan the elementary stages being fully nutri- must take vitamin B12 for vitamin supple- tious. With each stage, however, certain ment, or drink fortzfied soy milk.9 foods arc eliminated until only brown rice A vitamin B 12 deficiency can damage and tea remain. Predictably, there have the nervous system and cause spinal cord been reported cases of &zduor40r--a degeneration. This condition has been re- severe protein malnutrition disease native ferred to as “vegan back. ” 10 A vitamin to North Africa--occurring among macro- B12 deficiency can also lead to the de- biotic dieters and their children. In a study velopment of pernicious anemia because of the physical measurements of vegetar- B12 is necessary for normal blood for- ian infants, macrobiotic children were mation. 11 found to be significantly smaller in size The vitamin B12 deficiency is especially than children of other dietary groups. dangerous in thar it is impossible to detect Measurements inch.rdcd recumbent until the damage has been done--and the length, width, head circumference, tri- damage is irreversible. A vitamin B12 ceps, and subscapular skinfolds. 8 deficiency may go undetected because it Another dangerous diet could be a can be masked in the diet by the intake of single grain diet. Dr. Combs asserts that, folic acid. Combs comments on this prob- ‘‘These are potentially very harmful. A lem: {‘VitaminB12 and folic acid are both cereal grain is seriously lacking in several effective in curing the initial stages of the things, such as vitamin C and some of the anemia problem in humans.