This Publication Introduces Readers to the Terms, Benefits, and Challenges of Various Forms of Vegetarianism. After Reading This

DRAFT FACTSHEET—12/2013

Vegetarianism and Veganism This publication introduces readers to the terms, In the 1800’s vegetarianism, with religious benefits, and challenges of various forms of organizations at the forefront, found new life in Great vegetarianism. After reading this information readers Britain and America. Ellen White, founder of the will be able to: Seventh-Day Adventists, converted to a vegetarian Explain some terms associated with diet in 1864. John Harvey Kellogg, another Seventh- vegetarianism. Day Adventist, was the chief physician at the Western Tell some reasons why individuals choose a Health Reform Institute of Battle Creek which he vegetarian or vegan diet. later renamed to the Battle Creek Sanitarium. The Name at least two potential health benefits of Sanitarium featured a menu of nuts, seeds, whole following a vegetarian eating pattern. grains, fruits, and legumes.

Describe at least three nutrients that may be a In the 1960s and 70s vegetarianism saw a revival with challenge to obtain for vegans and some other a focus on the environment, science, and morality. vegetarians with their eating patterns.

Today, vegetarians from all segments of the world's Introduction population can be found following their dietary Every day individuals make choices about what they beliefs for any number of reasons. It is estimated that will eat. Some choose foods without much thought. about 5 percent of Americans consider themselves Others make choices based on their health goals. For vegetarians while fewer than 3 percent are vegans. those electing a plant-based eating pattern, choices might range from choosing foods with no animal Definitions connections (vegan) to those with mostly plant-based The term vegetarian can be difficult to define. As a foods and minimal animal connections (flexitarian general guide, vegetarians eat a plant-based diet that and vegetarian). This publication focuses on vegan includes foods such as milk and eggs -- foods made (no animal products) and vegetarian (no animals by animals but that do not involve harming the harmed for the food) eating patterns. animal. Vegetarians do not eat animal flesh.

History Vegans abstain from eating or using any animal- Vegetarianism can be traced through history from the derived products including dairy items, honey, wool, Greeks who ate plant-based diets. The term silk, eggs, and leather. vegetarian was actually coined only a few hundred years ago. Lacto-ovo vegetarians enjoy a plant-based diet that includes dairy products and eggs.

Lacto vegetarians consume dairy products but no eggs.

Ovo vegetarians enjoy eggs but no dairy products.

There are other definitions associated with vegetarianism that include more and less restrictive eating patterns. Reasons

THIS IS A DRAFT DOCUMENT—December 2013 Ethics, personal health and environmental concerns researched included fermented soya products like are the most frequently named reasons for choosing a tempeh, miso, shoyu, tamari, and seaweeds and algae. vegetarian or vegan lifestyle. Other reasons may include financial, and religion. Calcium is used in the body for muscle contraction and strong bones. Calcium is readily available in milk No matter the reason, there are some benefits and and many milk substitutes. It also is found in leafy challenges to following a vegetarian or vegan diet. greens including collards and kale. Other good food The more restrictive the diet, the more challenges sources include calcium-fortified 100% fruit juices, and potential nutritional concerns an individual faces. and tofu made with calcium sulfate.

Health Benefits Iron is needed by our bodies to carry oxygen in our Regardless of the diet followed, eating a variety of blood. It also plays a role in resistance to infections. foods is key to ensuring adequate nutrient intake. The body more readily absorbs iron from animal sources. Vegetarians, and specifically vegans and As a general rule vegetarian diets are lower in fat, other strict vegetarians, may look to fortified cereals, saturated fat, and cholesterol. beans, spinach, chard, blackstrap molasses, bulgur and dried fruit for iron. Iron is better absorbed by the The following health benefits have been documented body when consumed with a source of vitamin C. for those who follow a vegetarian diet:  Lower death rates from coronary heart disease, Protein may or may not be a concern for vegetarians.  Lower LDL (bad) cholesterol and higher levels of Generally, most Americans consume adequate HDL (good) cholesterol levels, protein. Protein is needed for cell repair, growth and  Lower average blood pressure than non- overall-health. Protein is found in eggs and dairy vegetarians, products. Vegans can rely on dry beans, tofu, and  Lower incidence of type 2 diabetes, combination dishes that include beans and rice, beans  Lower death rates from colon cancer, and corn, or nuts and whole wheat for protein.  Less constipation and diverticular disease. Vitamin D helps move calcium into the bones. It is

Possible Nutrient Challenges All humans need carbohydrates, protein, fats, vitamins, minerals, and water to survive and thrive. These nutrients come from the variety of foods consumed.

Some needed nutrients are more readily available in foods from animals. However, vegetarians, especially vegans, who are aware of possible nutrient challenges can find foods and ways to maintain their health with a diet featuring a variety of foods.

Vitamin B12 is needed for the formation of red blood cells, healthy brain function and a healthy nervous system. Vitamin B12 comes mainly from animal-derived foods including eggs and dairy products. Those who do not eat eggs or dairy may obtain B12 from fortified cereals, nutritional yeast, soy milk, and soy analog products.

Research has shown that plant-based sources of B12 are not significant enough or readily used by the body to maintain good health. The plant-based sources

THIS IS A DRAFT DOCUMENT—December 2013 commonly added to milk. Vegetarians or those who Eating Vegetarian and Vegan Away from Home do not consume milk may look to non-dairy Following an eating plan at home where food beverages fortified with vitamin D. Vitamin D also purchasing and preparation are readily controlled may be made by the body with adequate exposure to makes being a vegetarian or vegan easier. When away sunshine. from home there may be challenges.

A mineral important for insulin activity, growth, If dining at someone's home wound healing, our ability to taste, and many other it is best to let them know bodily functions is zinc. Zinc is readily found in your dietary restrictions well meats. Vegetarians must look to wheat germ, eggs, ahead of time. Always offer zinc-fortified cereals, beans, lentils, nuts, whole grain to bring a dish to add to the cereals, dairy products and yeast for adequate zinc meal to help relieve stress intake. on the host or hostess. When dining at a restaurant, Omega-3 fatty acids are required by the body for heart do research ahead of time. and brain health. They also serve as an anti- Don't be afraid to ask inflammatory. Vegetarians especially have to work to questions about preparation get adequate amounts of this nutrient. Fatty fish methods or techniques. provides DHA – the type of omega-3 most readily Some restaurants will accommodate reasonable used by the body. Plants provide ALA omega-3s, a requests. type that must be converted by the body to a more usable form. It is difficult for the body to convert Moving Toward Vegetarianism or Veganism ALA omega 3s. Good sources of ALA omega-3s are Those who wish to move toward a plant-based diet chia seeds, pumpkin seeds, flax seeds, soybeans, and may be overwhelmed with the idea. In reality it may walnuts. not be difficult. Consider the foods you currently enjoy that have no meat or meat products in them. Meat Analogs Hummus, macaroni and cheese, pesto sauce, and Many meat analogs are found on today's grocery other foods may already be in your eating plan and shelves. One should read the nutrition label to ensure may be vegetarian or vegan. the products provide the desired nutrition. Many products are high in sodium. Better choices are those Simple changes may often be made to favorite that contain no more than 350 mg sodium per recipes to make them vegetarian or vegan. Instead of serving. choosing beef or chicken broth for your vegetable soup, choose vegetable broth or tomato juice. Select Some meat analogs are high in saturated fat. Saturated fat-free or vegetarian refried beans for ethnic dishes fat is known to contribute to heart disease. Look for and as a side dish. Use seasoned black or pinto beans products with no more than 10% DV of saturated fat instead of chicken or beef when making a quesadilla. per serving. Spice up red beans and rice instead of choosing meat- laden jambalaya. Add nuts and seeds to your favorite Look to see that if the meat analog claims to have salad to add protein and crunch. added vitamins and minerals that are ones most often Consider eating a vegetarian or vegan meal at least lacking in the vegetarian or vegan diet. Zinc and B12 one time a week. are important minerals to look for fortification. Decide what your goals are and why you want to Enjoyable food textures are a personal preference. adopt a vegetarian or vegan lifestyle. Different brands of similar products of meat analogs may have different flavors and textures. Be sure to Summary follow the cooking instructions provided with the In the end there are benefits and challenges for those product. Undercooking may lead to foodborne illness choosing to follow a plant-based diet. Awareness, while overcooking may result in something dry, tough, research, experimentation and knowledge of your chewy and inedible. goals and reasons will help guide your eating patterns.

THIS IS A DRAFT DOCUMENT—December 2013 Resources Gustafson, N. (April 2007). Vegetarian Nutrition, Ashland, OR: Nutrition Dimension

Hunt, JR. (September 2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. Vol. 78 no. 3 633S-639S. Retrieved from http://ajcn.nutrition.org/ content/78/3/633S.long

McBride, J. (March 1998). Vegetarians, Watch Your Zinc. Agriculture Research. Retrieved from http:// www.ars.usda.gov/is/ar/archive/mar98/zinc0398.pdf

Melina, V. & Davis, B. (2003). The New Becoming Vegetarianism in a Nutshell (n.d.). The Vegetarian Vegetarian. Summertown, TN: Healthy Living Resource Group. Retrieved from http://www.vrg.org/ Publications. nutshell/nutshell.htm#what

Moore, M. (July/August 2013). Counseling a Veganism in a Nutshell (n.d.). The Vegetarian Resource Conscious Choice. Food & Nutrition. 12-13. Group. Retrieved from http://www.vrg.org/nutshell/ vegan.htm The Vegetarian Resource Group at http:// www.vrg.org/ Vitamin B12 Information Sheet (n.d.). Vegetarian Society. Retrieved from https://www.vegsoc.org/B12 Vannice, GK. (2011). Omega-3 Handbook: A Ready Reference Guide for Health Professionals. Portland, Oregon: Omega-3 RD™

Vegetarian Diets Build on the Basics (Revised May 2008). Arizona Cooperative Extension, AZ1231. Retrieved from http://ag.arizona.edu/pubs/health/ az1231.pdf

Photo Credits: All photos from Microsoft at Office.com

Diane Mason, M.S., R.D., L.D. Boone County Extension Agent for Family and Consumer Science

December 2013

Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, age, sex religion, disability, or national origin.

THIS IS A DRAFT DOCUMENT—December 2013 FACTSHEET # DRAFT 12/2013

Vegetarianism and Veganism Recipes

Black Bean, Corn and Quinoa Salad (vegan) Black Bean Vegetable Soup (vegan) Serves 8 Serves 8

DRESSING 2 cups (1 pound) dry black beans, picked over and 3 tablespoons fresh lemon or lime juice rinsed 2 tablespoons olive oil 1 tablespoon canola oil 1 teaspoon minced garlic 1 large onion, chopped 1 teaspoon ground cumin seed 2 cloves garlic, minced Dash of Tabasco sauce 1 red bell pepper, cored, seeded and diced 1 teaspoon ground cumin seed SALAD 1 teaspoon paprika 1/2 cup uncooked quinoa (rinsed well under water) 1 teaspoon dried oregano 1 cup low sodium vegetable broth or water 1 (14.5 ounces) can diced tomatoes 1 (14.5 ounces) can vegetarian black beans, rinsed and 1 bay leaf drained 6 cups vegetable broth 1 medium tomato, diced 3 carrots, peeled and diced 1 cup corn kernels 2 stalks celery, washed and diced 2 tablespoons chopped fresh cilantro or parsley 1 cup frozen corn kernels 2 scallions or green onions, sliced Black pepper to taste Salt and pepper to taste Sour cream for serving (optional)

1. Cook quinoa in broth or water for 12—15 minutes 1. Soak the beans, using either the overnight soak or or until liquid is absorbed. Set aside to cool to the quick soak method. room temperature. 2. Heat the oil in a pressure cooker pan over medium- 2. While quinoa cooks, mix dressing ingredients in a high heat. Sauté the onion, garlic and bell pepper small bowl or jar. until the onion is soft. Add all other ingredients 3. In a medium bowl combine drained and rinsed except the salt, pepper and sour cream. beans, tomato, corn, cilantro, scallions and cooled 3. Lock the lid onto the pan and bring to high quinoa. pressure over high heat. Lower the heat to stabilize 4. Add dressing and stir to blend; chill until ready to the pressure. COOK 24 MINUTES. serve. 4. Remove from the heat. Release the pressure with a quick-release method. Approximate nutrition per serving:147 calories; 6g protein; 20g 5. Unlock and remove the cover. Taste the beans. If carbohydrate; 5g fat; 4g fiber; 0mg cholesterol; 33mg calcium; 2mg iron; they are still hard, return to heat, bring to pressure, 177mg sodium and cook for an additional 2 to 3 minutes. 6. Remove and discard the bay leaf. Season with black pepper. If desired, serve with a dollop of sour cream.

Approximate nutrition per serving: 220 calories; 2g fat; 0g saturated fat; 0mg cholesterol; 854mg sodium; 42g carbohydrate; 13g dietary fiber; 11g protein; 916mg potassium; 4mg iron

THIS IS A DRAFT DOCUMENT—December 2013 Cheesy Polenta with Easy Vegetable Medley Squashy Joes (vegetarian) (vegetarian) Serves 6 to 8 Serves 2 to 3 ½ cup finely chopped onion Polenta 1 cup finely diced celery 1 cup vegetable broth ¼ cup finely chopped bell pepper 3/4 cup water ¼ cup finely diced carrot 6 Tablespoons coarsely ground corn grits (not instant) ½ to ¾ cup catsup 1/4 teaspoon freshly ground pepper 1 teaspoon prepared mustard 1/3 cup shredded or finely diced parmesan or asiago 1 cup cooked, mashed pumpkin or winter squash or cheese canned pumpkin puree 12 ounces frozen meatless crumbles 1. Bring broth and water to a boil in a small saucepan. Slowly 1. In a large skillet, sauté onion, celery, bell pepper, whisk in corn grits and pepper and carrot over medium heat until tender. until smooth. Reduce heat to 2. Add catsup, mustard, low, cover and cook, stirring mashed pumpkin or occasionally, until very thick and pumpkin puree, and no longer grainy, 15 to 20 meat crumbles; bring minutes. Stir in shredded or to a boil. Cover and finely diced cheese; remove pan simmer on low heat from heat. for 10 to 15 minutes or 2. Divide cooked polenta evenly among serving until heated through. dishes. Keep polenta warm if needed. 3. Suggest serving on whole wheat buns. Easy Vegetable Medley 1/4 cup chopped onion Approximate nutrition per serving (without bun): 130 calories; 11g protein; 1/4 cup chopped green pepper 16g carbohydrate; 5g dietary fiber; 3g fat; <1g saturated fat; <1g trans fat; 3 cloves garlic, minced 0mg cholesterol; 42mg calcium; 3mg iron; 270mg potassium; 477mg sodium 3/4 cup cubed, unpeeled eggplant 1/2 cup diced, unpeeled zucchini 3/4 cup diced fresh tomatoes (peeled if desired) 1/4 cup chopped Cremini or button mushrooms 1/4 teaspoon salt 1/4 teaspoon dried Italian seasoning 1/8 teaspoon ground black pepper Dash of cayenne pepper Diane Mason, M.S., R.D., L.D. 1. Heavily coat skillet or large saucepan with cooking Boone County Extension Agent for spray; place over medium-high heat until hot. Add Family and Consumer Science onion, green pepper, garlic and eggplant; sauté until peppers are crisp tender about 4 minutes. December 2013 2. Stir in zucchini, tomato, mushrooms, salt, Italian seasoning, black pepper, and cayenne pepper. Copyright ©2012 for materials developed by University of Cook 10 minutes stirring frequently. Divide hot Kentucky Cooperative Extension. This publication may be medley over hot polenta before serving. reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit Approximate nutrition per serving: 198 calories; 9g protein; 31g to the author(s) and include this copyright notice. carbohydrate; 4g dietary fiber; 4g fat; 2.3g saturated fat; 0g trans fat; 12mg cholesterol; 171mg calcium; 1mg iron; 803mg sodium Educational programs of the Cooperative Extension Service serve all people regardless of race, color, age, sex religion, disability, or national origin.

THIS IS A DRAFT DOCUMENT—December 2013