Vegetarianism: benefits and harms. Types of vegetarianism, history of appearance
The first of October is celebrated as International Vegetarian Day. This is a reason to talk about this curious food system.
Attitudes towards vegetarianism and vegetarians are ambiguous. It is often believed that these people are deprived of adequate nutrition. However, not everyone knows that vegetarian dishes are varied, rich in taste and quite high in calories. Appearance vegetarians are by no means pale and haggard, but quite the opposite. Young people look blooming, middle-aged people look youthful, and old people are extremely cheerful and active.
There is an opinion that the diet of our ancestors was predominantly vegetarian.
Most often, vegetarianism refers to a diet that does not contain meat. However, the meaning of this phenomenon is broader: it is a certain way of thinking and living that does not accept the killing of animals and the consumption of meat. In this case, dairy products and eggs are most often allowed in the diet. There are various directions that have some unfundamental differences. We'll talk about them a little later.
Our ancestors are vegetarians
Despite the fact that a stereotype has been created ancient man As hunters, our ancestors were half-vegetarians for quite a long period of time. Scientists have irrefutable facts that people ancient world the diet was predominantly vegetarian, and there was little animal meat in it.
Studies of the lifestyle of aborigines in some tribes in Africa and Australia have shown that products of animal origin make up less than a quarter of the total diet. It is indicative that when introducing them to the benefits of civilization and with an increase in the share of animal food, it led to increased weight and illness.
Offensive ice age led to a sharp climate change, which caused the death of vegetation and a shortage of familiar food. Man, in the course of adapting to changed conditions, began to engage in hunting and cattle breeding. As a result, eating meat provided sufficient caloric nutrition. However, this diet is less natural.
Revival of vegetarianism
Vegetarianism is quite popular in modern society. Over time, the ideas of vegetarianism began to revive in different parts of the globe. This is due to people reaching a certain level of development. Through vegetarianism, people sought a path to a more perfect life, while their views had a humanistic orientation. Most often, vegetarianism was associated with religious teachings, whose adherents believed that in this way they could achieve spiritual heights. They believed that vegetarianism helps to instill moderation and develop self-discipline as the basis for human improvement.
Vegetarianism has special significance in the East. For example, in India, religion involves the transmigration of souls after death, so killing animals and eating their meat is unacceptable.
In ancient Egypt and Greece, vegetarianism certainly had religious overtones. Many great thinkers and philosophers have become vegetarians for ethical reasons. Among them, the most famous vegetarians of ancient times are Pythagoras, Plato and Plutarch. Moreover, Pythagoras became the founder of a school-community that adhered to vegetarianism as one of the elements of educating humanity, self-restraint and moderation.
There is evidence from the times of the first Christians who say that the Savior’s disciples were committed to eating only plant foods. In particular, Clement of Alexandria states that Saint Peter was a strict vegetarian and ate bread, olives and herbs. The written documents of the legacy of John Chrysostom say that he was a convinced vegetarian and encouraged people to strive for this.
The traditions of many medieval monks were close to vegetarianism, which is explained by the desire to suppress the passions inherent in humans by refusing to eat food of animal origin. The commitment to vegetarianism by a number of orders of monks can be traced throughout large segment time.
A new look at the heritage of antiquity in the 15th century allowed Europeans to once again pay attention to vegetarianism. By all accounts, Leonardo da Vinci was able to get ahead of his time. This great person reached such heights largely thanks to vegetarianism.
Vegetarianism was fully revived in the 18th and 19th centuries. Darwin's teaching radically changed the understanding of the processes in the development of the animal world. It showed that humans and animals differ only in their level of intelligence. This theory refuted all the arguments that served to justify the killing of animals.
The emergence of such ideas was revolutionary and became the driving force behind humanistic reforms. In addition, the change in worldview became the impetus for studying issues related to vegetarianism. Among the large number of authors of works devoted to this topic are such literary classics as Leo Tolstoy and the Englishman Percy Shelley.
The development of vegetarianism in the modern world
The popularity of vegetarianism peaked in the 20th century. In many countries, communities were organized whose members adhered to vegetarianism. To better understand all aspects of eating exclusively plant foods, research was conducted and works were published on this topic. The issue was considered comprehensively, both from ethical and physiological points of view.
To streamline the activities of vegetarians around the world, the Vegetarian Union was established. This event took place in 1908. The Union held conferences to exchange experiences and opinions. Its activities have not ceased to this day.
The peak of the vegetarian movement occurred in the 60s and 70s. In those years, a spirit of rebellion was in the air all over the world, people became interested in Eastern teachings, showed an active interest in the possibilities of increasing life expectancy, and a number of social movements arose that gave impetus to the development of new ways of vegetarianism.
Types of vegetarianism
Currently, vegetarianism has a large number of movements. If we combine them according to certain characteristics, they are represented by the following groups.
Veganism. Vegetarianism in this case has an absolute form, since it excludes any food other than plant foods. This diet is most fiercely criticized by the scientific community. From a medical point of view, this approach to nutrition can lead to a deficiency of vitamins and essential microelements in the body. The consequence of this may be a decrease in protective functions and an increase in the risk of disease.
Lactovegetarianism. The diet allows plant foods, as well as milk and its derivatives. Lactovegetarians most often adhere to the views inherent in the teachings common in India.
Ovo-vegetarianism. Milk is prohibited on this diet, but you can eat eggs. Most often, people adhere to such a diet for ethical reasons or due to individual intolerance to milk and its derivatives.
Lacto-ovo vegetarianism. The list of permitted products includes plant foods, eggs and dairy products. Modern science believes that such a diet is most optimal for humans.
In addition to vegetarian diets, there are many semi-vegetarian ones. For example, semi-vegetarianism implies the exclusion of red meat from the diet, and flexitarianism allows you to occasionally eat meat and fish products.
In addition, along with vegetarianism, there are various dietary practices:
- Fruitarianism. According to this direction, the diet allows eating plant foods, but only if their production does not harm the plant. 80% of the diet comes from raw fruits and juicy vegetables, 10% each from proteins and fats.
- Soo vegetarianism. It refers to Buddhist practices. In this case, products of animal origin and plants with unpleasant smell.
- . The main foods that can be consumed are cereal grains and beans. At the same time, you can eat fish, which distinguishes the diet from other areas of vegetarianism.
- . In this case, foods of plant origin are eaten without heat treatment.
Any type of vegetarianism involves limiting the consumption of certain foods, which can cause a deficiency of substances necessary for the body.
In order not to harm your health, you should get recommendations from your doctor before limiting your food intake. Otherwise, commitment to certain ethical standards can undermine health and well-being.
Useful video on the topic
October 1 is World Vegetarian Day. You can learn about the most popular recipes in the video provided.
Vegetarianism has many supporters and opponents. This way of eating involves avoiding the consumption of meat, fish, poultry and seafood of meat origin. Is vegetarianism good or bad? What is this anyway? The diet of vegetarians includes plant and dairy foods. The reasons for switching to such a diet can be different: medical, ethical, religious, economic.
A little history
Vegetarianism, the tendency of which is the consumption of plant foods and the complete or partial rejection of products of animal origin, does not belong to the modern type of diets that ultimately lead to weight loss and possible improvement of the body. Vegetarianism can be called a human nutrition system created over several millennia.
The term vegetarianism first appeared in English. It probably originates from the word " vegetus", which translated from Latin is interpreted as energetic, cheerful, strong. In the forties of the nineteenth century, members of a vegetarian organization operating in Britain became convinced that eating plant foods, common among the people of India, was certainly beneficial for the human body.
The vegetarian society began to promote similar nutritional principles on its territory. He created the concept of Homo Vegetus, which means a comprehensively developed (harmonious) person. At first, the word “vegetarian” was given a philosophical meaning. But over time, this began to be called a follower of plant foods.
Basic information about vegetarianism
This system relates more to people’s life beliefs than to a specific nutritional composition. For example, animal advocates feel involved in the environment of the living world. Thus, vegetarians are Buddhists, for whom even the destruction of insects serves as a negative side of their karma.
Compassion, mercy and love, which are at the core of Vedic culture, call for living in complete harmony with the surrounding flora and fauna and rejecting their destruction. Sacred literature different nations contains information about the preference for a plant-based diet.
The biblical book of Genesis indicates that at the very beginning of existence, man had to eat plant foods. The Koran used by Muslims says that people should not turn their stomachs into animal burial vaults. Vegetarianism was widespread in ancient Greece and Egypt.
Different types of vegetarian food
Among vegetarians there are various groups with their own food habits. What is common is that all supporters of a vegetarian diet do not eat products obtained from animals. But different groups of the general system have their own list of products prohibited for use. In accordance with their preferences, vegetarianism is divided into the following groups:
- Veganism;
- Fruitarians;
- Lactovegetarianism;
- Lacto-ovo vegetarianism;
- Young vegetarianism.
Followers strict vegetarianism (vegans) do not eat meat and fish products, caviar. In addition, they do not eat dairy products or eggs. That is, strict vegetarianism rejects everyone who has eyes and the food produced by everyone who has eyes. If the diet of strict vegetarians contains mainly grains, then we are talking about supporters of macrobiotics.
Those who eat more vegetables, berries, fruits, nuts - fruitarians . In addition to supporters of strict vegetarianism, there are also lacto-vegetarians , whose diet includes dairy products and their derivatives, which provide the body with calcium. Lacto-ovo vegetarians They also consume honey and eggs, which, in addition to the beneficial calcium contained in dairy products, supply the body with B12. At young vegetarianism It is sometimes allowed to eat white poultry meat and fish.
The motives leading to vegetarianism are as follows:
- energy motive when it is believed that all the necessary energy comes into the body with vegetables;
- vitamin-mineral motif . The main importance is given to health, since the body receives many useful substances and vitamins. With this diet there is no room for cholesterol. This means that vegetarians are less likely to experience heart and vascular disease or atherosclerosis;
- ethical when refusal of meat is caused by inhumane treatment of animals in slaughterhouses;
- physiological motive - it is justified by the fact that, in terms of physiology, humans are farther from carnivores and closer to herbivorous representatives of animals. It is believed that humans do not have a mechanism adapted to eating and assimilating the meat component of food. In addition, the intestines of meat-eating animals are 3 times their length, and in herbivores and humans - more than 6 times. This means that the meat leaves the carnivorous animal’s body faster and no toxins are formed that interfere with the functioning of the kidneys.
The benefits of vegetarianism
In the event that a vegetarian food system is provided for by a person’s ethical or religious preferences, then in most cases there is no discussion of the benefits and harms of this type of nutrition. In this case, the main emphasis is placed on life principles and prejudices. But when a person comes to the decision to become a vegetarian due to economic or medical indications, then he should quite adequately evaluate all the pros and cons of such nutrition, because it is not at all difficult to change your daily diet. This can be done at any time. But in some cases it can be very difficult to restore health after an incorrectly chosen diet. Therefore, first you will need to weigh the pros and cons.
That direction of vegetarians, which allows the consumption of dairy products, eggs and seafood in their diet, does not cause any concern at all among nutritionists and many doctors. Such nutrition can be called healthy, balanced and correct for many people.
A vegetarian’s diet is based on products with plant properties, rich in vitamin components of class “P”, “C”, necessary elements: magnesium, potassium, other substances that increase human immune resistance. Plant components help remove substances that are harmful to it, including toxins, from the body.
Phytoncides contained in most plants contribute to the death of putrefactive microbes. ABOUT beneficial properties Vegetarianism has been discussed for a long time. Its benefits are seen in reducing the number of diseases of diabetes, cancer, hypertension, blood vessels and heart, atherosclerosis, and diseases of the gastrointestinal tract. Vegetarianism helps to prolong the life cycle.
The harm of vegetarianism
Except positive points, we should never forget that a vegetarian diet may entail some Negative consequences. Those people who for a long time and quite strictly adhere to vegetarianism do not receive the vitamins necessary for the body, as well as - this can cause harm to the body. Vitamin B12 is vital for our body, because it is directly involved in the processes of cell division.
But if its deficiency is detected, this can even lead to complete destruction of nerve fibers. B12 is found specifically in seafood, meat and kidneys. And everyone knows that vegetarians impose a ban on themselves from consuming these products. Only a few of them can afford to consume low-fat milk and cheeses, which somehow replenishes the body’s need for the essential vitamin B12. With a lack of vitamin D, problems with hair appear and they begin to fall out quite actively. Nails also deteriorate.
The condition and strength of the bones of our body deteriorates. Children with a lack of vitamin D can develop a serious disease such as rickets. This vitamin can be obtained in the greatest quantities from fish oil or cod liver. Vitamin D is also found in eggs, whole fat milk and regular butter. However, our body has the ability to independently synthesize small amounts of vitamin D. It is formed in the skin under direct exposure to direct sunlight. Thus, even if the diet is inadequate, our body will be able to compensate for the lack of this vitamin itself.
Vegetables and fruits consumed during vegetarianism contain a very small amount of vitamin B2 or so-called riboflavin. Its immediate deficiency can lead to weakness, dizziness and even damage to the mucous membranes. This vitamin is found in the greatest quantities in milk, eggs and liver, which are prohibited in a vegetarian diet. Very small amounts in plant foods contain calcium, iron and iodine, which are very necessary for our body. Their deficiency can only be compensated with the help of special vitamin complexes.
Iron from vegetables and fruits is absorbed much worse than from animal products. Therefore, a common diagnosis among vegetarians is iron deficiency anemia. In addition, many vegetarians are found to lack such important elements and substances as: omega-3 polyunsaturated acids, calcium, zinc, iodine.
Excess fiber (foods consumed by vegetarians are very rich in it) is also not beneficial. It reduces the digestibility of proteins, which are already not rich in their diet.
Vegetarianism for pregnant women: benefits and harms
There are many myths about a vegetarian diet during pregnancy. Vegetarianism among pregnant women or children constantly causes, as a rule, a negative reaction. Some doctors are practically forcing expectant mothers to return to meat products. It turns out that a vegetarian diet shouldn't harm either mother or baby - but only when it's well planned.
Scientists note that there are no studies indicating that the problem of miscarriages is more common in vegetarians. Women who eat poorly but also consume meat may have more problems conceiving than a vegetarian mother. In both cases, the main thing is common sense, concern for health and varied menu. It cannot be said that vegetarianism causes infertility. However, a well-balanced vegetarian diet, under the supervision of a doctor or nutritionist, can provide the body with as many nutrients as a meat-based diet.
Women who do not consciously eat meat buy the highest quality products, create menus that provide the body with everything it needs, and eat plenty of fruits and vegetables. Expectant mothers, for the most part, often do not care about their menu at all, eat irregularly, and sometimes do not pay attention to the quality and origin of products. But every woman, wanting to give birth to a healthy child, must first think about her diet, give up bad habits of poor nutrition, and provide the body with all the necessary minerals and nutrients.
What should the menu be like?
Of course, it may happen that a vegetarian woman will wait a little longer to become pregnant than a woman following a meat diet. A diet rich in plant-based proteins affects the lengthening of the menstrual cycle, which leads to an increase in ovulation intervals. Therefore, vegetarians who want to conceive a child should know about this. A child developing in the mother’s womb is in great need of protein (although not necessarily of animal origin), and the need for protein doubles during pregnancy. Animal proteins can be successfully replaced with plant proteins. To do this, it is recommended to include legumes (soybeans, beans) and porridge (buckwheat, millet) in the diet.
Of course, a vegetarian diet is quite difficult to maintain during pregnancy and breastfeeding. On the other hand, it is difficult to expect rapid changes from someone who has not eaten meat for several decades. Therefore, before a planned pregnancy, it is always worth contacting a nutritionist who, based on a thorough diagnosis, will create a balanced vegetarian diet menu so that it is safe for the woman and her unborn child. The diet should include foods containing iron, calcium, folic acid and vitamin B12.
Good sources of iron for vegetarians include green leafy vegetables, grain products, and pureed lentils and beans. It is worth introducing fish into your menu at this time. It contains beneficial fatty acids and vitamins that dissolve in fat. Meat can be replaced with milk and eggs to avoid calcium and vitamin deficiency. The richest sources of easily digestible calcium are: milk, cheese, egg yolks. The absorption of calcium also depends on a sufficient amount of protein, magnesium, zinc and vitamins D and C. Fruits contain fiber, minerals (calcium, sodium, potassium, phosphorus, iron, magnesium) and vitamins (B1, B2, C, E, A, folic acid). Easily digested and absorbed by the body. It's worth eating them instead of sweets.
How to avoid risks?
According to proponents of a vegetarian diet, health expectant mother and the child is not only safe, but entails a number of additional benefits. Vegetarians tend to have low level cholesterol and their digestive system is less burdened (meat stagnates in the intestines much longer than plant foods). There are many products on the market fortified with iron, folic acid and vitamins - it is good to consume them both before and during pregnancy.
However, this does not mean that all women in the first stages of pregnancy should switch to vegetarianism. On the contrary, the body needs time to reorient itself to the new kind diets, and pregnancy, of course, is not the best period for any experiments with your own body.
First of all, it is necessary to systematically monitor your health status and do all gynecological examinations. If a vegetarian is under the constant supervision of a specialist, her pregnancy should not be in any danger. Thus, a woman who adheres to a vegetarian diet will not fear for her health and the safety of her child.
Vegetarian diet: menu, pros and cons
For those who do not want to completely give up animal products, there is a vegetarian diet. With which you can not only lose extra pounds, but also recharge your health, strength, and energy.
This diet will help get rid of toxins, unnecessary salts and water in the body. It will clear the skin of sores and rashes, and your nails and hair will be much stronger. The diet is quite inexpensive, but very effective.
Sample food menu
First day of the diet
Breakfast: Two glasses of water vegetable salad seasoned with olive oil, any two fruits, tea or coffee without sugar, with milk.
Snack: Any fruit.
Dinner: Stewed vegetables, eighty grams of buckwheat and bean cutlets. And also tea or coffee to taste, without sugar.
Snack: Any vegetable.
Dinner: Smoothie made with banana, strawberry, honey and milk.
Second day of the diet
Breakfast: Two glasses of water, oatmeal, any fruit or vegetable and tea or coffee.
Snack: Apple with cinnamon.
Dinner: Boiled pasta with stewed vegetables and a piece of baked red fish, tea/coffee.
Snack: A glass of coffee without sugar, with milk and two pieces of toast.
Dinner: Soup – carrot puree (three hundred grams), tea/coffee.
Third day of the diet
Breakfast: Two glasses of water, buckwheat porridge with milk plus an apple, tea/coffee.
Snack: Fruit.
Dinner: Rice with vegetables, pea cutlets and tea.
Snack: Vegetable.
Dinner: Vegetable soup with mushrooms.
Vegetarian diet- one of the most effective diets, because vegetarians are more resilient, healthier and slimmer than meat-eaters. Also, studies have shown that vegetarians make love much longer and more often than game lovers.
Pros of a vegetarian diet:
- Animal proteins do not bring as much benefit to bones as plant proteins, because animal proteins seem to “wash out” calcium.
- Proteins in a vegetarian diet do not put a lot of stress on the kidneys and liver.
- A vegetarian diet replenishes vitamins and minerals.
- Meat contains a large amount of hormones, which leads to cancer.
- Thanks to this type of nutrition, the immune system is strengthened.
- Physical condition improves, the person becomes more resilient, shortness of breath goes away.
- Vegans lose weight much faster than meat eaters. After all, the norm of kilocalories is reduced by one and a half times (due to the abundant amount of vegetables).
- People who eat mainly vegetables go to the toilet more easily, because the work of the intestinal tract is stimulated.
- Metabolism and vitamins are normalized.
- Vegetarians live longer than people who eat meat.
Behind Last year About twenty-nine percent of Americans have become vegetarians, nine of whom have completely given up meat.
People think that you need to completely give up meat. But this is not necessary, it can be eaten, just not often. For example, twice a week there is chicken fillet or three times - stewed fish.
The main thing is to balance your diet correctly and variedly.
Disadvantages of a vegetarian diet:
- Meat contains essential amino acids, the refusal of which can lead to deterioration of vision (but this is only a small percentage of vegans).
- Vegetable protein is less easily absorbed in the human body. For example, buckwheat porridge is digestible by sixty-five percent, millet by seventy, potatoes by sixty-seven. But meat, fish and poultry - from eighty-nine to ninety-eight.
- With long-term and strict vegetarianism, immunity decreases after six to seven years.
- Avoidance of animal proteins is contraindicated for children., because it slows down the child's growth.
- If you don’t calculate your budget correctly, you can spend more on this diet than on meat-eating.
Thus, whether to become a vegetarian or not is a personal matter for everyone. In fact, there is absolutely nothing critically bad for our body in vegetarianism. It can most likely be considered simply a decisive life position. But, before making any final decision, you need to weigh all its pros and cons very well (evaluate all the benefits and harms of vegetarianism). After all, no one can take care of your health better than you. Always remember this and make the right choice.
Brief information and main points.
Before the Industrial Revolution.
Little meat is eaten almost everywhere (compared to today's standards).
1900-1960 - Meat consumption has increased greatly in the West as transportation and refrigeration have become easier.
1971 - The publication of Diet for a Small Planet by Frances Moore Lappe launches the vegetarian movement in the United States, but unfortunately it introduces the myth that vegetarians need to “combine” protein to get “complete” protein.
1975 - The publication of the book Animal Liberation by Australian ethics professor Peter Singer gives impetus to the birth of the animal rights movement in the United States and the founding of the PETA group, ardent supporters of vegetarian nutrition.
Late 1970s- The publication of the magazine “Vegetarian Times” begins.
1983 - The first book on veganism written by a certified Western physician, Dr. John McDougall, The McDougall Plan, is published.
1987 - John Robbins's "Diet for a New America" inspired the vegan movement in the United States. The vegan movement is re-emerging.
1990s- Medical evidence of the benefits of a vegetarian diet is becoming widespread. The American Dietetic Association officially endorses vegetarianism, and books by renowned doctors recommend low-fat vegan or near-vegan diets (for example, the McDougall Program and Dr. Dean Ornish's Heart Disease Program). The US government is finally replacing the outdated, meat-and-dairy industry-sponsored Four Food Groups system with the new Food Pyramid, which shows that the human diet should be based on grains, vegetables, beans and fruits.
Before the advent of written sources.
Vegetarianism goes back to a time far before the advent of written sources. Many anthropologists believe that ancient people ate mostly plant foods and were more gatherers than hunters. (See articles by David Popovich and Derek Wall.) This view is supported by the fact that the human digestive system more closely resembles that of a herbivore than a carnivore. (Forget about fangs - other herbivores have them, but predators do not have chewing teeth, unlike humans and other herbivores.) Another fact in favor of the fact that early people were vegetarians: People who eat meat are much more likely to suffer from heart disease and cancer than vegetarians.
Of course, people began to eat meat long before written records appeared, but only because, unlike animals, they are capable of such experiments. However, this short period Eating meat is not enough to have evolutionary significance: for example, animal products increase cholesterol levels in the human body, whereas feeding a dog a briquette butter, the cholesterol level in her body will not change.
Early vegetarians.
The Greek mathematician Pythagoras was a vegetarian, and vegetarians before the invention of the term were often called Pythagoreans. (The term "vegetarian" was created by the British Vegetarian Society in the mid-1800s. The word's Latin root means source of life.) Leonardo da Vinci, Benjamin Franklin, Albert Einstein and George Bernard Shaw were also vegetarians. (Modern legend has it that Hitler was a vegetarian, but this is not true, at least not in the traditional sense.)
Increase in meat consumption in the 1900s.
Before the mid-1900s, Americans ate much less meat than they do now. Meat was very expensive, refrigeration was not common, and distribution of meat was a problem. Side effect The industrial revolution meant that meat became cheaper and easier to store and distribute. As this happened, meat consumption skyrocketed—as did degenerative diseases such as cancer, heart disease and diabetes. As Dean Ornish writes:
"Before this century, the typical American diet was low in animal products, fat, cholesterol, salt and sugar, but rich in carbohydrates, vegetables and fiber... Earlier in this century, with the advent of refrigeration, good transportation systems, mechanization Agriculture and a booming economy, American food and lifestyle began to change radically. Today, most people in the United States eat a diet high in animal products, fat, cholesterol, salt, and sugar, and low in carbohydrates, vegetables, and fiber.” (“Eat more and lose weight”; 1993; reprint 2001; p. 22)
The origins of vegetarianism in the United States.
Vegetarianism did not become particularly widespread in the United States until 1971, when Frances Moore Lappe's best-selling book Diet for a Small Planet was published.
A Fort Worth native, Lappe dropped out of graduate school at the University of California, Berkeley to begin her own research on world hunger. Lappe was amazed to learn that the animal consumed 14 times more grain than it produced meat - a huge waste of resources. (Livestock eats over 80% of all grain in the US. If Americans cut their meat consumption by 10%, there would be enough grain to feed everyone in the world who is hungry.) At the age of 26, Lappe wrote Diet for a Small Planet to inspire people not to eat meat, thereby stopping the waste of food.
Even though the 60s were associated with hippies and hippies with vegetarianism, vegetarianism was actually not very common in the 60s. The starting point was “Diet for a Small Planet” in 1971.
Protein combination idea.
But America perceived vegetarianism very differently than it does today. Today, there are many doctors who advocate reducing or eliminating meat consumption, as well as the results of successful athletes and celebrities who support the benefits of vegetarianism. In 1971 everything was different. The common belief was that vegetarianism was not only unhealthy, but that it was impossible to survive on a vegetarian diet.
Lappe knew that her book would be controversial, so she conducted research into the nutritional value of a vegetarian diet, and in doing so, admitted important mistake, which changed the course of vegetarian history. Lappe discovered early-century research on rats that showed that rats grew faster when fed a combination of plant foods with amino acid profiles similar to animal foods. Lappe had a miracle cure for convincing people that they could make plant-based foods “as good” as meat.
Lappe devotes half of her book to the idea of “protein bundling” or “protein supplementation”—for example, how to serve beans with rice to get a “complete” protein. The idea of combining was infectious: it appeared in every book by every vegetarian author published since, and permeated academia, encyclopedias, and the American mind. Unfortunately, this idea was wrong.
First problem: the protein combination theory was only a theory. Human studies have never been conducted. It was more of a superstition than a science. It is not surprising that rats grew differently than humans, since rats need ten times more protein per calorie than humans (rat milk contains 50% protein, while human milk only 5%). Then, if plant protein is so incomplete, then How do cows, pigs and chickens that eat only grains and plant foods get protein? Isn't it strange that we eat animals for protein, but they only eat plants? And finally, plant foods are not as “deficient” in amino acids as Lappe thought.
As Dr. McDougall wrote: "Fortunately, Scientific research debunked this confusing myth. Nature created our food with a complete set of nutrients long before they hit the dinner table. All nonessential and essential amino acids are present in unrefined carbohydrates, such as rice, corn, wheat and potatoes, in quantities significantly exceeding human needs, even for athletes or weightlifters. Common sense says that this is true, since the human race has survived on this planet. Throughout history, family breadwinners have been in search of rice and potatoes for their families. Mixing rice and beans was not their concern. It is important for us to satisfy our hunger; we don't need to be told to mix protein sources to achieve a more complete amino acid profile. This is not necessary, because it is impossible to create a more ideal set of proteins and amino acids than in natural carbohydrates." (McDougall Program; 1990; Dr. John A. McDougall; p. 45. -- More details: McDougall Plan; 1983; Dr. John A. . McDougall; pp. 96-100)
“Diet for a Small Planet” quickly became a bestseller, making Lappe famous. So it was surprising—and respectable—that she admitted she was wrong about what made her famous. In the 1981 edition of Diet for a Small Planet, Lappe publicly acknowledged the error and explained:
"In 1971, I emphasized protein supplementation because I thought the only way to get enough protein was to create a protein that was digestible like animal protein. Combating the myth that meat was the only source of high-quality protein, I created another myth: I made it seem like you have to choose your food carefully to get enough protein without meat. It’s actually much simpler.”
"With three important exceptions, the risk of protein deficiency on a plant-based diet is very small. The exceptions are diets that rely heavily on fruits, tubers such as sweet potatoes or cassava, and junk foods (refined flour, sugar and fat). Fortunately , few people live on diets in which these foods are virtually the only source of calories. In all other diets, if people get enough calories, they get enough protein.” (Diet for a Small Planet; 10th Anniversary Edition; Frances Moore Lappe. ; p. 162)
Late 70s
Although Lappe did not single-handedly solve world hunger, and protein-combination ideas aside, Diet for a Small Planet was an unqualified success, selling millions of copies. It served as an impetus for the development of the vegetarian movement in the United States. Vegetarian cookbooks, restaurants, co-ops and communes began popping up out of nowhere. We usually associate the '60s with hippies and hippies with vegetarians, but vegetarianism actually wasn't very common until Diet for a Small Planet was released in 1971.
That same year, hippies from San Francisco founded a vegetarian commune in Tennessee, which they simply called "The Farm." The "farm" was large and successful and helped define a clear image of the "commune". The Farm also made a big contribution to culture. They popularized soy products in the United States, especially tofu, which was virtually unknown in America until The Farm Cookbook, which contained soy recipes and a recipe for making tofu. This book was published by The Farm's own publishing company, called The Farm Publishing Company. (They also have a mail catalog, the name of which you can guess for yourself.) The Farm also talked about home births in America, and raised a new generation of midwives. Finally, the people of the Farm perfected natural birth control methods (and, of course, wrote books about it).
In 1975, Australian ethics professor Peter Singer wrote Animal Liberation, which was the first scientific work to present an ethical argument for meat-free animal experimentation. This inspiring book was the perfect companion to Diet for a Small Planet, which was all about not eating animals. What Diet for a Small Planet did for vegetarianism, Animal Liberation did for animal rights, launching animal rights movements in the US overnight. In the early 1980s, animal rights groups began popping up everywhere, including PETA (People for the Ethical Treatment of Animals). (PETA paid for an additional edition of Animal Liberation and distributed it to new members.)
Late 80s: Diet for a New America and the Birth of Veganism.
Diet for a Small Planet started the vegetarianism snowball in the '70s, but by the mid-'80s, some myths about vegetarianism were still common. One of them is an idea presented in the book itself - the myth of protein combining. Many people considering going vegetarian have decided against it because they would have to plan their meals carefully. Another myth is that dairy and eggs are health foods and that vegetarians need to eat enough of them to avoid dying. Another myth: It is possible to be healthy by being a vegetarian, but it does not provide any particular health benefits (and, of course, eating meat has not been associated with any problems). Finally, most people knew nothing about factory farming and the environmental impacts of animal agriculture.
All of these myths were debunked in John Robbins's 1987 book, The New America Diet. Robbins's work actually contained little new or original information—most of the ideas had already been published elsewhere, but in scattered form. Robbins's merit is that he took a huge amount of information and compiled it into one large, carefully researched volume, adding his analysis, which is presented in a very accessible and impartial manner. The first part of Diet for a New America revealed the horrors of factory farming. The second part convincingly demonstrated the deadly harmfulness meat nutrition and the obvious benefits of vegetarianism (and even veganism)—debunking the myth of protein combining along the way. The third part talked about the incredible consequences of animal agriculture, which even many vegetarians did not know about before the publication of the book.
“Diet for a New America” “rebooted” the vegetarian movement in the United States, launching the vegan movement, and it was this book that helped introduce the term “vegan” into the American lexicon. Within two years of the publication of Robbins's book, about ten vegetarian societies were created in Texas.
1990s: Amazing medical evidence.
Dr. John McDougall began publishing a series of books promoting a vegan diet to treat serious illnesses, achieving his greatest success in 1990 with The McDougall Program. That same year saw the release of Dr. Dean Ornish's Heart Disease Program, in which Ornish was the first to prove that cardiovascular disease could be reversed. Naturally, most Ornish's program consists of a low-fat, almost entirely vegan diet.
In the early 90s, the American Dietetic Association published a position paper on a vegetarian diet, and veganism began to be supported in medical circles. The US government has finally replaced the outdated meat and dairy industry-sponsored Four Food Groups system with the new Food Pyramid, which shows that the human diet should be based on grains, vegetables, beans and fruits.
Today, representatives of medicine and simple people vegetarianism is being embraced more than ever. Myths still exist, but the overall shift in attitudes towards vegetarianism since the 80s is amazing! Having been a vegetarian since 1985 and a vegan since 1989, I can say that this is a very welcome change!
Bibliography:
McDougall Program, Dr. John A. McDougall, 1990
The McDougall Plan, Dr. John A. McDougall, 1983
Diet for a New America, John Robbins, 1987
Diet for a Small Planet, Frances Moore Lappé, various editions 1971-1991
Additional Information:
The founder of modern veganism and the coiner of the word "vegan", Donald Watson, died in December 2005 at the age of 95.
Being already a 60-year-old man, Pythagoras won the heart of a young and very beautiful girl Pheons. Over the years life together the couple had three beautiful children.
Few people today are able to repeat the feat of Pythagoras. What is his secret? In lifestyle. The Greatest Philosopher and the ancient mathematician was a famous vegetarian. Refusal of animal products had a beneficial effect on his appearance and health. In appearance, he was a young, stately man and possessed strong strength.
So is vegetarianism really capable of creating such miracles for a person? Answering this question, scientists are divided into two camps. Some are ardent opponents of this direction. Others are of the opinion that eating plant foods only has a positive effect on the human body.
If you think that vegetarianism arose recently and is a fashion trend, then you are mistaken. Its history began with the advent of humanity. The first people on earth ate exclusively plant foods. The promotion of vegetarianism began with the Buddhists of ancient India. At the heart of this desire is love for animals and the equality of all creatures before God.
In antiquity, Pythagoras was recognized as the father of vegetarianism. The example of the famous scientist was followed by other influential thinkers. Among them are Leonardo da Vinci, Isaac Newton, Mahatma Gandhi, Albert Einstein and many others. The famous Russian writer Lev Nikolaevich Tolstoy also joined the ranks of vegetarians. His memory and energy were the envy of all his contemporaries. According to nutritionists, the explanation for his incredible abilities lies precisely in following a healthy diet.
The birthplace of vegetarianism, which is familiar to us, is England. In Manchester in the 40s of the 19th century, the first British community was founded, which actively fought against meat-eating.
Today, vegetarianism is popular in many countries. But, unfortunately, there are still states where it has not been able to take root. A striking example of this is Poland. Despite the fact that this European country is quite developed, it is simply unrealistic to find at least one vegetarian restaurant or cafe there. For some reason, adherents of such a food system are mistaken there for sectarians and are treated quite warily.
Vegetarianism is different from vegetarianism
If you seat several vegetarians at one table, you can see an amazing picture. Some of them will order a glass of milk or an egg omelet, while others will order zucchini pancakes or just fruit and vegetable slices.
“Perhaps they are not all vegetarians? After all, milk and eggs are considered animal products...”, you ask. In fact, there are four types of modern vegetarianism:
- Vegetarianism in a classic style. Adherents of this type of diet do not eat only animal meat (including poultry, fish and seafood). And milk, eggs, honey are considered familiar food for them. The thing is that animals are not subjected to violence to obtain these products. As for store-bought eggs, they do not contain a chicken embryo. To obtain them, a chicken egg is quite enough.
- Lactovegetarianism. Supporters of this trend do not eat meat/fish and eggs. Milk and honey are permitted products.
- Ovo-vegetarianism. In this case, meat/fish and milk should be excluded from the diet. Eating honey and eggs is not prohibited.
- Veganism. This is perhaps the most serious type of vegetarianism. Adherents of veganism eat only foods of plant origin, excluding even honey. There are also several subspecies in this direction: raw foodists and fruitarians. The first category of people prefers to eat everything raw or dried. The second group protests against the killing of representatives not only of animals, but also flora. Their diet consists exclusively of fruits - fruits, berries, vegetables, nuts, seeds.
Typically, the transition to veganism or a raw food diet occurs through a gradual rejection of animal products, that is, through various stages of vegetarianism. But not every vegetarian becomes a vegan. Here everyone finds their own “golden mean” for the normal functioning of the body and good health.
Why do people choose vegetarianism?
As a rule, vegetarians are not born, they are made. What motivates people? There are several reasons:
- Philosophical or ethical beliefs. Such people have a sense of compassion for animals and do not want them to suffer. Beliefs of this kind are usually formed under the influence of external factors: watching a program or documentary film, direct presence during the death of an animal, and so on.
- For medical reasons. Today there are many diseases for which the consumption of animal protein is prohibited.
- The desire to feel better. The transition to a plant-based diet is accompanied by improved digestive activity and often helps to cope with gastritis or ulcers. People who switch to vegetarianism note an increased level of energy and lightness in the body.
- Having an aversion to meat dishes. There is a category of people who cannot stand either the smell of meat or its taste. They have some kind of food allergy to this type of food.
- The desire to stand out from the crowd. Being a vegetarian means being on trend. Many follow the example of such celebrities as Natalie Portman, Paul McCartney, Pamela Anderson, Richard Gird, Avril Lavigne, Uma Thurman, Tom Cruise, Sergei Bezrukov, Anna Kovalchuk, Olga Budina, Nikolai Drozdov and many others.
- The desire to lose weight. Most often this concerns women. Many people choose this type of nutrition precisely in order to permanently get rid of extra pounds.
The following points are considered the most common explanations for why people choose vegetarianism. But the main thing here is not what pushed you on this path. It is important that you strive to change your life for the better.
Benefits of a vegetarian diet
Even deep in ancient times, our predecessors noticed that giving up meat improves health and prolongs a person’s life. The benefits of vegetarianism are still seen today. Otherwise, this direction would not have so many supporters, especially since a significant part of them are doctors.
Thus, vegetarianism has the following main advantages:
- Strengthening the immune system. Considering that the diet of vegetarians consists of a wide variety of vegetables and fruits, the body receives a lot of useful substances. It was found that during flu epidemics, vegetarians get sick much less often.
- Adjusting the digestive system. Presence in food large quantity plant fiber improves intestinal microflora. As a result, the person does not suffer from constipation.
- Prevention of heart and vascular diseases. These problems are alien to vegetarians. And this is a generally accepted fact that no doctor will argue with. After all, the most common cause of heart and vascular diseases is excess cholesterol. But it is absent in plant foods.
- Cleansing the body of waste and toxins. Such nutrition helps to sanitize the body. The high concentration of phytoncides in vegetables destroys harmful bacteria and prevents rotting processes in the intestines.
- Vegetarianism is a good prevention of various ailments: hypertension, diabetes mellitus, atherosclerosis, arthritis, osteoporosis, some types of oncology.
- Providing the body with the right carbohydrates, natural sugars, protein, vitamins, micro- and macroelements.
- Using less salt needed to cook plant-based foods. Meat eaters go overboard in this regard.
- Vegetarianism promotes weight loss, which is a great advantage for women and men interested in it. Plant foods improve metabolism.
We can go on and on about the benefits of vegetarianism. But skeptics would probably also like to know the other side of the coin.
Disadvantages of plant foods
You can find the disadvantages of vegetarianism, and ardent opponents of this trend have tried hard to prove that they are right. However, with a reasonable approach, these disadvantages can be easily corrected for big and bold advantages.
Disadvantages of vegetarianism:
- Protein deficiency in plant foods
Solution to the problem:
To supply your body with enough protein, you need to properly organize your diet. The products should include complete proteins - those that contain the required amount of essential amino acids for humans.
This primarily concerns the amino acid lysine. It is found in large quantities in legumes, tempeh, soybeans, tofu, and pistachios.
- Vitamin D deficiency
Solution to the problem:
Sources of the vitamin are food and sunlight. If on some day you did not eat food containing it and were not in the sun, then its deficiency can be compensated for later. Sources of vitamin D are sunflower oil, soybean oil, cedar oil, chanterelles, beans, oatmeal, champignons, porcini mushrooms, etc.
- Vegetarians suffer from iron deficiency
According to research by English scientists, iron levels in vegetarians and meat eaters are almost the same. This means that when proper nutrition there should be no shortage of it.
To saturate your body with iron, follow the basic rules:
- exclude tea and coffee during meals;
- wash down meals containing iron with orange juice;
- cook food in cast iron cookware;
- include the following products in your menu: tofu, raisins, pumpkin seeds, dried apricots, peanuts, peas, etc.
- Lack of vitamin B12 in plant foods
B12 is a very important vitamin for our body. If it is deficient, serious problems with nervous system. But if you take proper care of your health, this will not happen.
Vitamin B12 is truly absent from plant foods. The only sources for a vegetarian can be cheese, eggs and dairy products. However, in modern Food Industry This vitamin is added, for example, to breakfast cereals.
- Omega-3 fatty acid deficiency
Eat sea microalgae, flax seeds, walnuts, soy. An additional source of acids can be fish oil from the pharmacy.
Vegetarianism, the pros and cons of which are so hotly discussed in modern society, is taking place and is not losing its position, but, on the contrary, is strengthening it. For some, this may be just a whim and a way to stand out, but for most it is a vital necessity. This power system has a number of advantages that are difficult to dispute.
For modern man, the concept of vegetarianism is familiar to everyone. Most people understand the word vegetarianism as a complete abstinence from meat in their diet. But has anyone thought about the origin of vegetarianism, about its origins?
History of vegetarianism
For many years, a vegetarian lifestyle has been practiced in countries where religions such as Buddhism, Jainism and Hinduism are common.Vegetarianism has quite deep roots. The religion that became the basis of Buddhism contained numerous vegetarian prescriptions. Similar gastronomic and sacred texts are found in the Upanishads and the Vedic teachings of the Jurveda, which date back to the eighth century BC. The motive of vegetarianism is non-violence towards animals.
Jainism is a religion that was founded in the sixth - seventh centuries BC, their main creed is not to harm all living things. Therefore, followers of this religion have many restrictions on food. Not only do they not eat meat, but they also try not to harm even the smallest insects. Similar prohibitions exist in Buddhism. best news
Members of the mystical sect of the Orphics, which originated at the beginning of the sixth century BC in Thrace, also abstained from eating animal flesh. Also, followers of Pythagoras argued that meat interferes with predicting the future, obscures the clarity of the mind, spoils the innocence of the soul and is the cause of nightmares. Both the Orphics and the Pythagoreans also avoided eggs in their diet.
In the fifth century BC, the Sicilian philosopher and physician Empedocles proclaimed himself an ardent supporter of vegetarianism. He philosophized in the Pythagorean spirit and preached about the transmigration of souls. And it was for this reason that he prescribed abstinence from meat food and blood sacrifices, which he considered as killing one’s neighbors. Empedocles allowed only plant foods, with the exception of beans, which were prohibited by Pythagorean rules.
Empedocles, like his teacher Pythagoras, believed in the reciprocity of all living organisms and in the transmigration of souls. Indeed, according to the teaching of reincarnation, a person’s soul after death periodically returns to our world in a new body, often choosing the body of an animal for this.
Vegetarianism in the modern world
The real dawn of the origins of vegetarianism in Europe occurs in the nineteenth century. In 1847, the Vegetarian Society was established in England, and in 1853 it numbered about 900 people. English vegetarians believed in simple life, clean food, humanistic ideals and followed clear moral principles that they borrowed from Hinduism.In Russia, vegetarianism began to spread in the late seventies of the nineteenth century. First of all, in scientific writings. In 1872, the Bible of Russian vegetarianism appeared in the journal “Questions of Philosophy and Psychology,” the author of which was none other than Lev Nikolaevich Tolstoy himself. As a result of this, in 1901, the “First Russian Vegetarian Society” was formed in St. Petersburg. Which, in turn, rooted vegetarianism in Russia and neighboring countries.
Arguments for vegetarianism
Most people choose the beneficial arguments for a vegetarian lifestyle.Types of arguments:
Thus, knowing the history of the origin of vegetarianism and taking into account all aspects, everyone makes their own choice as to which argument to use in favor of their choice of a meat-free life.
