In many developed countries like USA, vegetarianism is fast becoming a very common phenomenon. Once considered as food fanatics or leftover hippies, vegetarians are now widely respected. They are considered healthier and their diets more ecologically sound. Vegetarians are springing up everywhere and in Africa many are choosing this diet lifestyle also.
Why not just eat whatever you find? Why go through the trouble of being a vegetarian? Why make the choice of eating a plant based diet?
Look at the statistics: The average risk of heart disease for a man eating meat, eggs, and dairy products is 45%. Now, compare this to the risk of the man who leaves off meat, which is 15-30%. Even more so, the coronary risk of a vegetarian who leaves off meat, eggs, and dairy products drops to only 4-15% depending on other lifestyle factors. The Journal of the American Medical Association(JAMA) agreed and I quote “ A total vegetarian diet can prevent up to 90% of our strokes and 97% of our heart attacks”.
The good news is that total vegetarianism does not only prevent but can also reverse these diseases. This was proved by Dr. Dean Ornish and Dr. Caldwell Esselstyn. Both of these medical doctors published studies proving that a very-low-fat vegetarian diet, other wise known as plant-based diet could reverse disease in patients scheduled for coronary bypass surgery. The medical world was stunned with these published facts when first published more than 35 years ago. Today Dr. Ornish is still collaborating with several other medical doctors and the University of California, San Francisco, in conducting series of research studies showing that changes in diet and lifestyle can make a powerful difference in our health and well-being. These are called integrative lifestyle programs for reversing heart disease and other chronic conditions.
Other chronic conditions include cancer and other debilitating illnesses.
The risk for cancer of the prostate, breast and colon is two to three times higher for people who consume meat, eggs and dairy products on a daily basis when compared to those who eat them sparingly or not at all. Furthermore, vegetarian women have stronger bones and fewer fractures, and they lose less bone as they age than their carnivorous contemporaries.
There are two population cultures that help to bring this fact to life: The Hunzas (live in remote mountains of Northern Pakistan). They are vegetarians and live long healthy lives into the 90s. Cancer is very rare as is obesity. On the other hand are the traditional Eskimos who depend largely on what they catch from the sea. They live short life span and increased disease rates.
Ecology is what some consider for making the choice of plant-based diet.
Pollution from animal agriculture is greater than from all other human and industrial activities combined.
The problems in developed countries - overgrazing, cultivation for animal foods, erosion are enormous.
In developing countries where hunger is still an issue, the world's hungry would be better able to have more food if the emphasis is not on meat. This way, we would have more grains to feed the world's hungry instead of using those grains to feed the world’s cattle and poultry. The amount of land needed to feed one person eating meat-based diet would feed 20 vegetarians.
The question in many people’s mind is whether vegetarians are able to meet their nutrient needs?
Not difficult. The protein content of whole grains usually exceeds 10% of the total calories and dried beans carry close to 25% of their calories as usable protein. Even vegetables average about 20% of their calories as protein. So, there is plenty of protein in plant foods which are also low in fat, high in fiber, and cholesterol free.
You may be wondering -If I switch to vegetarian diet would it affect my weight? Some are afraid they may get thinner or fatter?
If you stop eating meat-based diet and eat lots of fried, sweetened and processed foods you will probably gain weight. If you drop meat and not eat enough to get adequate amount of calories you may lose weight. If you choose more foods “as grown”, simply prepared, without those nutrition-depleting calories you can shed excess weight and stabilize at a healthier level.
So should you just wake up one morning and stop eating flesh foods and switch immediately to plant based diet?
Some go “cold Turkey”, others gradually by first eliminating red meat, then poultry, fish and finally dairy products. One can also do one or more meatless days in the week. That will enable you to experiment with meatless dishes and switch gradually. Switching is not really a big issue. You already eat beans, rice, vegetables, plantain, yam, corn, cassava, groundnuts etc. So all that remains is to learn to season your food and make it palatable. Keeping in mind the goal and reason for the change, you learn to enjoy the varied tastes, save on food money and savor a new level of health. There is mounting evidences against meat consumption as it once did for cigarettes. The vegetarian diet is proving to be the ultimate diet-maximizing health, preventing diseases, releasing food to the hungry, and preserving the planet.
Is there any help for those who need guidance in making the transition?
The 9 a-day rule! Choose variety. The American institute for cancer research recommends at least nine servings of fruits and vegetables daily. This is where you get most of your phytochemicals, anti-oxidants, vitamins and minerals. Then choose from grains, legumes etc.
Getting a Cook-book might be of great help to many.
