Vegetarianism

Vegetarianism

Vegetarianism is the practice of not eating meat or fish. People who follow vegetarianism are called vegetarians. Vegetarians eat foods like vegetables, fruit, nuts, beans and grains. Some vegetarians eat or drink animal products, like milk and eggs. They are called lacto-ovo vegetarians. Vegetarian people may like tofu, falafel and other meat substitutes.

There are many reasons for not eating meat. Some think that it is wrong to kill animals; others think that eating meat is bad for their health or the world. This is because land used for animals can be used to grow food. Some people may become vegetarians because their religion says not to eat animals.

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The vegetarianism symbol

Vegetarians who do not drink milk and eat eggs are called vegans. Vegans also often will not use animal products like leather, but many vegetarians do use animal products.

Some people who call themselves vegetarians and eat fish or sea food are not vegetarians, because fish and sea creatures are also animals. Such people are sometimes called pescetarians. There are also many people who are not vegetarians, but do not eat too much animal food. Some eat only very little meat (so-called "flexitarians" or "semi-vegetarians"), some eat only fowl ("pollotarians"). There is also a philosophy called freeganism, it means eating animal products only if otherwise they will be thrown away to garbage - such as food thrown away by restaurants.

History

The origins of vegetarianism can be traced back to ancient civilizations such as ancient India and Greece, where certain philosophical and religious traditions promoted compassion for animals and emphasized non-violence. In India, vegetarianism has been practiced for thousands of years and is deeply rooted in the principles of ahimsa (non-violence) and dharma (duty).

Types of Vegetarianism

There are several different types of vegetarianism:

Lacto-ovo-vegetarianism: This is the most common form of vegetarianism, where individuals exclude meat, poultry, and fish from their diet but consume dairy products and eggs.

Lacto-vegetarianism: Lacto-vegetarians avoid meat, poultry, fish, and eggs but include dairy products in their diet.

Ovo-vegetarianism: Ovo-vegetarians exclude meat, poultry, fish, and dairy products but consume eggs.

Veganism: Vegans follow the strictest form of vegetarianism and avoid all animal products, including meat, poultry, fish, dairy, eggs, and even honey.

Health Benefits

Vegetarian diets can provide numerous health benefits when appropriately planned. They tend to be lower in saturated fat and cholesterol while being rich in fiber, vitamins, minerals, and antioxidants. Studies have shown that well-balanced vegetarian diets can reduce the risk of chronic conditions such as heart disease, type 2 diabetes, obesity, and certain types of cancer. However, it is important for vegetarians to ensure adequate intake of essential nutrients like protein, iron, vitamin B12, and omega-3 fatty acids, which are commonly found in animal-based foods.

Controversies

While vegetarianism is generally regarded as a healthy and ethical choice, it is not without controversies. Some argue that humans are biologically designed to consume both plant and animal products, and that excluding meat and other animal products may lead to nutritional deficiencies. Others raise concerns about the environmental impact of large-scale plant-based agriculture, arguing that it may contribute to deforestation, water pollution, and habitat destruction.

Criticisms of Vegetarianism

Criticisms of vegetarianism are raised by individuals and groups who question the validity and sustainability of a vegetarian lifestyle. While vegetarianism is widely accepted and practiced by many, it is important to acknowledge the concerns and counterarguments that some people have raised.

Nutritional Adequacy

One common criticism of vegetarianism is that it may lead to nutritional deficiencies if not properly planned. Critics argue that vegetarian diets may lack certain essential nutrients that are commonly found in animal-based foods, such as vitamin B12, iron, zinc, and omega-3 fatty acids. They claim that obtaining these nutrients solely from plant sources may be challenging and require careful attention to food choices and supplementation.

Environmental Impact

Another criticism of vegetarianism revolves around the environmental impact of large-scale plant-based agriculture. Critics argue that the production of certain crops, such as soybeans, palm oil, and corn, often involves deforestation, habitat destruction, and the use of chemical fertilizers and pesticides. They claim that relying heavily on these crops to meet the demand for vegetarian alternatives could exacerbate environmental issues, including soil degradation, water pollution, and greenhouse gas emissions.

Cultural and Dietary Diversity

Critics also point out that vegetarianism may disregard cultural and dietary diversity. They argue that certain communities and regions have traditionally relied on animal products as a significant part of their diets due to factors such as climate, geography, and limited agricultural resources. They believe that promoting vegetarianism as a universal solution overlooks the unique dietary practices and food traditions of different cultures.

Ethical Considerations

Some critics question the ethical foundations of vegetarianism. They argue that humans have been consuming meat for thousands of years and that it is a natural part of the food chain. They also contend that well-managed and sustainable animal farming practices can be ethically acceptable, as they provide a source of nutrition and contribute to local economies. They believe that focusing on improving animal welfare standards rather than eliminating meat consumption altogether would be a more practical and balanced approach.

Conclusion

While vegetarianism has its share of criticisms, it continues to be a popular and widely practiced dietary choice for millions of people around the world. It is important to recognize and address the concerns raised by critics, as they contribute to ongoing discussions and debates about the impact and viability of vegetarianism as a lifestyle choice.

Types of vegetarian diet

Foods allowed in the main vegetarian diets

Diet Name	Plants	Meat (includes fowl, fish, sea food)	Eggs	Milk	Honey
Lacto-ovo vegetarian	Yes	No	Yes	Yes	Yes
Lacto vegetarian	Yes	No	No	Yes	Maybe
Ovo vegetarian	smd	No	Yes	No	Maybe
Vegetarian	Yes	No	Maybe	Maybe	Maybe
Vegan	Yes	No	No	No	No

Reasons

There are several reasons why people choose to be vegetarians. Some think it is wrong or cruel to eat animals, since animals are killed and often feel pain. Other people may feel disgusted to eat meat. A third reason is the effect on the environment. Producing meat (especially beef) uses more of the earth's land and water than eating food from plants. People may have more than different reason for being a vegetarian.

Religious and spiritual

A market in India sells tasty ingredients for a vegetarian diet.

Most vegetarians in the world are Hindu. Hinduism and Jainism in general teach vegetarianism, while Buddhism may or may not. Without any specific religion, some people in the Western world also follow a vegetarian diet because it may deepen inner spiritual connections (for example, James Redfield). Mahatma Gandhi said that spiritual experiences are greatly enhanced on a vegetarian diet.

Hinduism

Hindus teach vegetarianism as a way to live with a minimum of hurt to other beings. In today’s world, about twenty percent of all Hindus are vegetarians. There are approximately 200 million vegetarians in India, which has more people that do not eat meat than any other country. More vegetarians live in the South of India than in the North, possibly because the North is colder. For yoga and meditation, it is wise to be vegetarian.

The Hindu who believes in non-injury or nonviolence (ahimsa) naturally adopts a vegetarian diet. It is a matter of conscience more than anything else. The Vedic and Puranic scriptures of Hinduism explain that animals have souls and the act of killing animals brings bad karma because the killer will suffer the pain of the animal he has killed in this life or the next. Satguru Sivaya Subramuniyaswami adds that when we eat meat, fish, fowl and eggs, we absorb the vibration of the creatures into our nerves. This promotes fear, anger, jealousy, confusion, resentment and the like. The Manu Dharma Shastras state, “When the diet is pure, the mind and heart are pure.” Generally there is the belief, based on scriptures such as Bhagavad Gita, that one's food shapes the personality, mood and mind.

Environmental and Health Reasons

Many people choose vegetarianism for environmental reasons, as the production of meat and animal products has a significant impact on the environment. Producing meat requires more land, water, and energy resources than growing plant-based foods. The livestock industry is also a major contributor to greenhouse gas emissions, deforestation, and soil degradation.

Health concerns can also lead people to adopt a vegetarian diet. Research has shown that a plant-based diet can lower the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. Vegetarians often have lower cholesterol levels, blood pressure, and body mass index (BMI) than non-vegetarians. Furthermore, a vegetarian diet is typically higher in fiber, vitamins, and minerals, which contribute to better overall health.

Nutritional Considerations

A well-balanced vegetarian diet can provide all the necessary nutrients for a healthy life. However, vegetarians need to pay special attention to their intake of certain nutrients, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids, which are found in higher quantities in animal products.

• Protein: Vegetarians can obtain protein from plant sources such as legumes, nuts, seeds, whole grains, and soy products. By consuming a variety of these foods, vegetarians can ensure they get all the essential amino acids their body needs.
• Iron: Plant-based sources of iron include legumes, tofu, fortified cereals, whole grains, and dark leafy greens. To enhance iron absorption, vegetarians should consume iron-rich foods along with foods high in vitamin C, such as citrus fruits, tomatoes, and bell peppers.
• Calcium: Lacto-ovo vegetarians can obtain calcium from dairy products, while vegans can rely on calcium-fortified plant milk, tofu, and dark leafy greens like kale and bok choy.
• Vitamin B12: This nutrient is primarily found in animal products, so vegetarians need to consume B12-fortified foods, such as fortified plant milk, nutritional yeast, and breakfast cereals, or take a B12 supplement.
• Omega-3 fatty acids: Vegetarians can obtain omega-3 fatty acids from sources like flaxseeds, chia seeds, walnuts, and algae-based supplements.

Related Diets

Several other diets are closely related to vegetarianism or have some similarities. These include:

• Veganism: Vegans avoid all animal products, including dairy, eggs, and honey, as well as any other products derived from animals, such as leather, silk, and wool.
• Pescetarianism: Pescetarians consume fish and other seafood but do not eat meat from land animals. Some pescetarians also consume dairy and eggs.
• Flexitarianism: Flexitarians primarily follow a plant-based diet but occasionally consume small amounts of meat, fish, or poultry.
• Pollotarianism: Pollotarians consume poultry, such as chicken and turkey, but exclude other types of meat from their diet.

See Also

• Veganism
• Pescetarianism
• Flexitarianism
• Pollotarianism

Vegetarianism Resources
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