VEGETARIAN DIET?
Here are the things you should consider:
Here is what it means to be a vegetarian
What is the difference between a vegetarian and a vegan?
By Christopher Nyerges
[Nyerges is an ethnobotanist, teacher, and author. He’s written many books, which can be viewed at www.SchoolofSelf-Reliance.com]
It is widely believed that throughout history, no societies were strictly vegetarian because all food had to be obtained very locally, and it was not possible to get “complete protein” from the local plants alone. Though historically correct, that premise is not entirely accurate. And in today’s world, we can obtain foods from all over the world at any supermarket in any town. It is relatively easy today to be a vegetarian – even a vegan – and stay healthy.
Let’s start from the beginning. What is a complete protein? Is it essential for the health of our bodies that we eat meat? If we eliminate meat from our diet, what foods should we eat for optimum health? Are there pitfalls to avoid if we choose a vegetarian diet?
These and other questions I posed to four experts in the field: Dr. James Adams, author, lecturer, and retired pharmacologist from USC; Healer, retired teacher, and apprentice to Dr. Adams, Enrique Villasenor; Prudence Boczarski-Daniel, author, nutritional lecturer, and environmental expert; Michelle Williams, healer, teacher, and expert in macrobiotics; and Tommy Trujillo, Macrobiotics teacher.
WHAT IS A COMPLETE PROTEIN?
There are 20 amino acids. Eleven of those our bodies make on their own, but the other 9 we have to get from daily food. These are called essential amino acids. Foods that contain all 9 essential amino acids are called complete proteins.
This chart shows the 9 essential amino acids, and some examples of the amounts that are found in 3 common foods.
|
Essential Amino Acid |
Raw whole chicken egg |
Quinoa |
Raw spinach |
|
Tryptophan |
1.33% |
1% |
1.36% |
|
Threonine |
4.42% |
3.2% |
4.27% |
|
Isoleucine |
5.34% |
4.2% |
5.14% |
|
Leucine |
8.65% |
7.3% |
7.8% |
|
Lysine |
7.27% |
6.1% |
6.08% |
|
Methionine (+cystine) |
5.18% |
2.7% (+1.3%) |
1.85% (1.22%) |
|
Phenylalanine (+tyrosine) |
9.39% |
4.3% (+3.6%) |
4.51% (3.78%) |
|
Valine |
6.83% |
5% |
5.63% |
|
Histidine |
2.45% |
3.1% |
2.24% |
|
Total |
50.85% |
41.8% |
43.88% |
CAN ONE OBTAIN COMPLETE PROTEIN FROM PLANTS ALONE?
Boczarski-Daniel responded that “One can certainly obtain complete protein solely from plants. But a better way to approach this is to ask, ‘What specific foods will give me all that my body needs?’ In general, you will need to combine plant sources to get complete proteins.”
According to Michelle Williams, “Yes, you can get complete protein from plants alone. There’s debate on whether some plant foods have enough of all essential amino acids to be considered ‘complete’, but all foods have some protein, including plants. You don’t need to eat complete proteins in every bite at every meal. If you eat enough variety of whole plant foods throughout the day, vegetarians can definitely eat enough essential amino acids for vibrant health. Keep in mind that everyone‘s protein requirements are different depending on many different factors.”
Dr. Adams, a life-long vegetarian, adds that “It is not difficult to eat all the amino acids you need as a vegetarian. It is even easier if you add milk, cheese and eggs.”
WHAT FOOD WILL GIVE YOU ALL THAT YOUR BODY NEEDS?
According to Michelle Williams, “Here are a few plant sources of complete proteins: spirulina, chia seeds, hemp seeds, seitan, amaranth, quinoa, buckwheat, barley and soy foods including soybeans, natto, tofu, tempeh and edamame.”
Dr. Adams points out that quinoa, buckwheat, hempseed, blue green algae and soybeans all contain all 9 essential amino acids.
Enrique Villasenor has long pointed out in his lectures that acorn, widely used in Native American traditional diet, contains all 9 amino acids, though in low volumes.
Another favorite food that Villasenor promotes as beneficial to the immune system is the prickly pear cactus, which contains 8 of the essential amino acids. He refers to both of these as “superfoods.” He adds, “While some Opuntia species do not contain tryptophan, most contain phenylalanine. Phenylalanine and tryptophan are both “aromatic amino acids.” They are similar in chemical composition. Aromatic amino acids are precursors for serotonin.”
Michelle Williams adds, “Whole grains give you everything your body needs. They are a complete food because they contain all 3 macro nutrients (nutrients required for human life): carbohydrates, protein and fat. Most people only think of carbs when they think of whole grains, but they have a smaller percentage of protein and even smaller percentage of fat. A diet centered on whole grains supports your happiest and healthiest self. Humans can survive off whole grains alone, though I wouldn’t necessarily recommend it for extended periods of time. If worst comes to worse in a period of survival, stock up and eat whole grains.”
Boczarski-Daniel suggests that everyone reads “Diet for A Small Planet,” by Lappe. This popular primer on how to be a vegetarian was first published in 1971. Lappe promotes “complementary” foods because some foods that are low in certain essential amino acids can be combined with others that happen to be high in the essential amino acid that the other food is missing.
She adds, “When we speak of ‘ideal’ foods, this refers to foods that not only fulfill the requirement of providing all 9 essential amino acids, but also foods that are fulfilling to the human body, so that that we feel adequately nourished. In that sense, I would suggest black beans and brown rice as an ideal pair, because they complement each other’s amino acids to make a complete protein. And they taste good and make the body feel nourished.”
Additionally, Boczarski-Daniel explains that because many plants might contain small amounts of all essential amino acids, you’d have to eat quite a bit to get what your body needs. But if you combine foods that are “complementary,” it’s much easier.
WHAT ARE SOME IDEAL FOOD COMBINATIONS?
“Diet for a Small Planet” explains that all grass grains (wheat, rice, corn, etc.) complement all legumes (peas, beans, garbanzo, soy, etc.). That is a very simplified version of getting a complete plant protein by combining (or complementing) grasses and legumes.
Michelle Williams shares that a few food combinations for complete plant protein are: Peanut butter sandwich (peanuts are legumes, and wheat is a grass, complementary); Pita chips and hummus (pita chips are from wheat, a grass, and hummus is from garbanzo, a legume, and thus complementary); Rice and beans (again, the complement of grass and legumes).
ARE THERE PITFALLS/ PROBLEMS TO AVOID IF YOU CHOOSE VEGETARIANISM?
IS IT POSSIBLE TO EXPERIENCE SICKNESS IF YOU TRY TO BE A VEGETARIAN “INCORRECTLY”?
Boczarski-Daniel responded, “Indeed. You really must be careful in choosing the plant combinations to make a complete protein. if you suddenly turn away from meat and make your diet only plants without heeding the need for complete proteins, you will likely get sick. The best source that I know for learning which combinations of plants make complete proteins is the book “Diet for a Small Planet” by Frances Moore Lappe.”
Dr.Adams adds that “When switching to a vegetarian diet, bowel movements change drastically. Stools become softer and more voluminous. This is because meat is constipating. When you become vegetarian, you will notice an increase in energy and alertness. Of course, people who do not eat enough will have a decrease in energy. Many doctors tell me that being vegetarian harms the kidneys. This is incorrect. Vegetarianism benefits the kidneys and the guts. Vegans do not eat milk, cheese or eggs because they are derived from animals. They tend to eat more nuts and seeds in order to get more protein.
According to Williams, “Yes. Just because you stop eating meat, doesn’t mean you’re eating healthfully. If you’re eating the standard American diet and omit meat, you’re still eating a lot of processed foods and not many vegetables or whole foods like beans, seeds and grains. When I went vegetarian at age ten, I had no concept of eating healthy, I just stopped eating meat. I ended up living off Rice-a-Roni, tortillas, and grapefruit juice. I got super sick. Taking meat out of your diet is a great first step, but you also have to look at what you are still eating and incorporate new foods that will continue to support your vegetarian lifestyle for your best health.”
DO VEGETARIANS EAT CHEESE AND EGGS? If not, why not?
First, let’s define “vegetarian” and “vegan.”
In simple terms, the vegetarian eats no animal flesh. The vegan eats no animal products, at all.
Williams responds, “In today’s concept of vegetarian, yes, but I wouldn’t suggest you rely on getting your protein and other nutrients like vitamin b12 from cheese and eggs. Yes they have those nutrients, but there’s also an expensive price to pay. Animal foods are nutrient rich, too rich in fact to be consumed on a daily basis. Eggs and cheese have so much fat that you don’t need and that you body has a hard time processing, even in the low fat dairy options.”
According to Boczarski-Daniel, “The term vegetarian covers a wide range of plant and animal protein choices. Many vegetarians eat cheese and eggs, but not all of them choose to do so. The reasons are countless. In my particular case, I choose to occasionally eat cheese and eggs. I do not eat animal flesh — including fish. My reasons are based on the cruelty with which animals are slaughtered to provide food. And animal flesh is unnecessary to sustain a human body. It is far wiser to grow the vegetables to eat, and harvest the eggs from thriving chickens…”
REFERENCES FOR THOSE WHO WISH TO BE VEGETARIAN?
One of the top references that is consistently mentioned is “Diet for a Small Planet” by Lappe. This book, in print since 1971 and sold over 3 million copies, and now revised, gives you the basic science of plant food combinations which make complete proteins.
Michelle Williams suggests The Kind Diet by Alicia Silverstone. “It’s more geared towards veganism and macrobiotics, but it has great information on a nutritious plant-based diet and so many delicious recipes. You can also join my online school where I teach about plant-based eating patreon.com/the_freedom_fairy.”
Another good reference is “The Balanced Diet for You and the Planet” by Dr. James Adams, available from Amazon.
WHAT FOODS WOULD YOU SUGGEST PEOPLE NOT EAT IF THEY ARE PURSUING VEGETARIANISM?
According to Michelle Williams, “Sugar is the number one food I recommend new vegetarians not eat because it is the opposite energy to meat. Sugar is extreme yin/expansive energy and meat is extreme yang/contractive. While eliminating meat, you’re eliminating an extreme pull in one direction (yang). Now all of a sudden you may find yourself feeling unbalanced if you continue eating the opposite energy (yin) without that counterbalance from the meat. Sugar also creates cravings for meat, which will make the vegetarian transition harder for you. Instead of refined white sugar I suggest brown rice syrup or maple syrup to sweeten your food, they are much more balanced energetically and nutritionally and you don’t have to sacrifice foods you love.”
Boczarski-Daniel adds, “If you are going from a meat-eating diet to vegetarianism, I would suggest going slow. Keep a little fish or meat flesh in your diet until your body gets used to eating mostly plants. Having eggs and/or cheese will help with the transition. If you feel undernourished by a plant-based diet, add some animal protein until you can make the complete transition.”
SIDEBAR 1 ON LAPPE
Lappé admitted in the 10th anniversary 1981 version of the book that sufficient protein was easier to get than she had thought at first:
She writes, “In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein … was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.
With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on fruit or on some tubers, such as sweet potatoes or cassava, or on junk food (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein.
In some traditional cuisines there is a balance of 70% whole grains to 30% legumes, which may vary to 80% grains with 20% legumes. This tradition can be seen expressed in three regions:[5]
SIDEBAR 2
SUGGESTED RECIPE FROM MICHELLE WILLIAMS
Simple Brown Rice & Beans With Umeboshi
Ingredients
1 cup brown rice
1 cup your choice of bean, dry or canned
1-2 postage stamp sized pieces of kombu seaweed
1 tsp umeboshi paste
- Wash the rice in a bowl of cool water, then drain the water in a strainer. Repeat 2-3 times until the water turns clear.
- Add 2.5 cups filtered or spring water to a pot with the rice and turn on the flame to medium/high.
- Once the pot starts to boil, add one piece of kombu, lower the flame and cover.
- Let it cook for 45 minutes.
- Repeat the process with the beans if you’re using dried beans. If not, open the can of beans, drain and rinse them.
- Once the rice is ready, add it to a bowl and serve the beans on top. Use umeboshi paste for a salty sour condiment that will help you digest the grains and beans better.
