Vegetarianism for dummies
Everything you need to know to make the switch

It used to be a statement, a quiet rebellion against the status quo. Now, being a vegetarian is, if not the norm, at least a requirement for the hip and enlightened—especially now that the recently popular high-protein regimens are quickly going the way of margarine, white bread and the grapefruit fast. More findings on the dangers of a diet heavy in animal protein have tipped the scales toward the meat-free faction, and vegetarians now number two million strong in the United States. So standard is meat-free eating that even as conservative an organization as the American Dietetic Association (ADA) advocates a well-planned vegetarian diet.

Vegetarians have a lower rate of most chronic degenerative diseases—reason enough for most to give up meat. The vegetarian diet addresses other important issues beyond personal health, like the environment, world hunger, and economic and ethical considerations.

More reasons to turn vegetarian:

• Vegetarians are less likely to die from coronary artery disease, and vegetarian diets low in saturated fat can actually help    reverse severe coronary artery disease.
• Vegetarians have a lower incidence of lung and colorectal cancer.
• Vegetarians have a lower incidence of high blood pressure, independent of body weight and sodium intake.
• Type 2 diabetes is less likely to be a cause of death in vegetarians.
• Because of their lower saturated fat, cholesterol and animal protein content and higher levels of phytochemicals, vegetarian   diets have a protective effect against disease. Contemplating going meat-free? Here's nearly everything you need to know to   construct a well-balanced vegetarian diet.

The nourished vegetarian
It’s a long-standing myth that vegetarians are severely lacking in an array of nutrients. Here, some common misconceptions of "missing" nutrients in the meat-free diet.

• Protein. Non-meat sources of protein, like beans and dairy, can provide plenty of protein. It was once thought that beans and grains had to be eaten at the same meal to form a complete protein. Now it’s known that complementary proteins just need to be eaten on the same day. Even so, it’s easy to combine beans and grains at the same meal. How to get enough: Toss grilled tempeh with quinoa, olive oil and chopped rosemary; add seitan cubes to bean chili; spread hummus on a whole-wheat tortilla, layer with diced tomato, cucumber and avocado, and roll it up.

• Calcium. Studies have shown that lacto-ovo vegetarians have calcium intakes comparable to, or even higher than, those of meat eaters. Vegans have lower calcium intakes, but they also have lower calcium needs, since diets that are lower in total protein have a calcium-sparing effect. Plant sources like greens, broccoli, sesame seeds and sea vegetables can provide ample calcium, and many vegetarian foods like orange juice and soy milk are calcium fortified. Another plus: some studies show calcium is absorbed more efficiently from plant sources than from animal sources. How to get enough: combine chopped kale with a dressing of miso, lemon and honey; toss lightly steamed broccoli with tahini; add crumbled hijiki and sesame seeds to cooked rice.

• Iron. Studies have shown that vegetarians don’t suffer from iron-deficiency anemia any more than the general population. The higher vitamin C content of vegetarian diets may even improve iron absorption. And dried beans and dark green vegetables have more iron per calorie than most meats. How to get enough: add cooked white beans to braised chard and garlic; toss lightly steamed spinach with chopped tomatoes, cooked chickpeas and olive oil.

• Vitamin B12. The requirements for vitamin B12 are small, and it is stored and recycled in the body for years. Dairy products and eggs contain vitamin B12, and many vegan foods are fortified with vitamin B12. One word of caution: some of the vitamin B12 in spirulina, sea vegetables, tempeh and miso is inactive B12 analog, rather than the active vitamin. Strict vegans should look for fortified soy milk and meat substitutes, and take a vegetarian B12 supplement. How to get enough (if you’re not a vegan): have an egg every other day; crumble feta cheese on salads; make blueberry-banana-yogurt smoothies for snacks.

• Vitamin D. Vegan diets may lack vitamin D, since fortified milk is the most prevalent dietary source, but studies suggest that dietary intake of vitamin D is only important in the absence of sun exposure. As little as five to 15 minutes of sun exposure per day should provide plenty of vitamin D. Many vegetarian foods, like bread and soy milk, are fortified with vitamin D. How to get enough: eat your lunch in a park; take a 10-minute afternoon stroll; look for vitamin-D fortified foods.

• Essential fatty acids. Fish and eggs are high in omega-3 fatty acids, so some vegetarians may have lower levels of this essential fatty acid. Good vegetarian sources of omega-3s include walnuts, flaxseeds, flax oil and canola oil; dark, leafy greens and pumpkin seeds also contain some omega-3s. How to get enough: add crushed walnuts to steamed greens; sprinkle ground flaxseeds and blueberries on oatmeal or breakfast cereal; use canola and walnut oils in salad dressings.

Good Phyto
If we had to choose but one food group, in terms of sheer nutrition and disease prevention, it would certainly be fruits and vegetables. Given their extraordinary concentration of disease-preventive phytochemicals, a diet based mostly on fruits and vegetables is now considered one of the best ways to prevent disease. Some highlights:

Cruciferous vegetables like broccoli, cabbage, Brussels sprouts and cauliflower contain sulfur compounds that help prevent cancer.

Peppers contain a compound called capsaicin, which helps prevent ulcers and reduces the risk of prostate and gastric cancers.

Greens are good sources of beta carotene and folic acid, which can reduce the risk of heart disease and neural tube birth defects, and lutein to prevent macular degeneration.

Mushrooms, especially shiitakes and other medicinal varieties, contain compounds that can boost immunity and prevent heart disease and cancer.

Yellow-orange-red vegetables, like carrots, beets, sweet potatoes and winter squash, are loaded with fiber and have high concentrations of beta carotene and other carotenoids.

Onions and garlic contain organosulfur compounds that inhibit the clumping of blood platelets, decrease blood cholesterol levels and lower the risk of certain cancers.

Berries contain proanthocyanidins and ellagic acid, compounds that reduce the risk of cancer, heart disease and decline in age-related mental function.

Mangos, cantaloupe, and other yellow-orange vegetables contain beta carotene and lots of fiber.

Tangerines and citrus fruit contain flavonoids that help reduce cancer risk.

Oh, boy: Enough of the soy
While many studies have lauded the soybean as a miracle food, other studies have noted some troubling, even dangerous effects, of soy. The main problem: people who eat soy usually eat too much of the stuff, and in a highly processed form like soy milk and protein powders enriched with soy isoflavones. But isoflavones seem to be the main reason for the conflicting evidence on soy’s health benefits. Because they have strong estrogenic properties, they may also exert harmful influences on the body, including supressing thyroid function and immunity, and leading to hormonal and reproductive disorders. Other problems: soy contains so-called anti-nutrients that block the absorption of minerals and hamper the digestion of protein—one reason why many people complain of moderate to severe gastric distress after eating soy.

The best advice: eat soy in moderation, in amounts similar to those in Asian diets—about 10 grams a day. That’s about half a cup of soy milk, a quarter cup of tofu or a quarter cup of edamame. Eat fermented soy products, since fermentation deactivates many of soy’s antinutrients; fermented soy choices include tempeh, miso, tamari or soy sauce, and natto, a highly flavorful soy product that can be used in soups or as a topping for noodles, vegetables or grain dishes. And eat soy in its whole form; stay away from soy protein powders, textured vegetable protein or foods that have added isoflavones, and eat processed soy foods—meats, cheeses and soy milk—in moderation or as an occasional treat.

Lisa Turner is a food writer, nutrition consultant and private chef. Her Inspired Eating program is a system of health and nutrition that recognizes the power of food to delight the senses, deeply nourish body and soul, and inspire us on every level. For more details, call 303-588-8523, e-mail Lisa at InspiredEating@aol.com or visit her website at www.InspiredEating.com.