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Vegetarian Cookbook

Feature Article - Health Promotion the Vegetarian Way

The word "Vegetarian" was coined by the Vegetarian Society of the United Kingdom in about 1847. The word does not come from vegetable as is generally assumed: It is a derivation of the Latin word 'vegetari' which means to enliven.

The practice of vegetarianism, however, goes far back in history. Many noted philosophers and religious teachers urged their followers to avoid a flesh diet. Brahminism, Jainism, Zoraostrianism and Buddhism acknowledged the sacredness of life and the need to live without causing suffering; so did many of the early Christians.

There are various types of vegetarians. "Vagans" are the strictest vegetarians who eat only plant foods and exclude all animal by-products such as eggs, milk, cheese, curd, butter, ghee, and even honey. There are "lacto vegetarians" who eat plant foods as well as dairy products and "lacto-avo vegetarians" who eat eggs besides plant foods and dairy products. There are even fish-eating vegetarians. The common factor among them is that they do not eat the flesh of warm- blooded animals.

Meat seems to have assumed an exaggerated importance nutritionally. It is generally mistakenly believed that nutritional deficiences , especially of proteins and vitamin B12 and poor health may result if animal foods are eliminated. Studies however, have indicated to health problems or deficiency diseases for those on a vegetarian diet.

Of the 22 amino acids -the essential components of proteins - needed by the body for its normal functioning, only nine need be supplied by the diet as the body synthesies the remaining 13. The body can use 100 per cent of this protein if all ten amino acids are in ideal proportions. If, however, one or more of the essential amino acids are present in less than the ideal amount, the value of the entire protein is reduced in the same proportions. On a quality rating scale of 1 to 100, egg protein is 95, milk is 82, meat and poultry are 67, fish 80, grains are between 50 to 70 and legumes, nuts and seeds are between 40 and 60.

The so-called protein deficiency in a vegetarian diet is in fact more imaginary than real as the contribution of the protein value of the green vegetables has been ignored and the true protein requirement is less than that assumed. Green vegetable protein is as high in quality as milk protein and thus makes a very valuable contribution to the vegetarian's protein nutrition. The high quality of protein balances the lower quality of other vegetarian proteins such as nuts and beans. The recommended daily allowance of 70 value proteins is 44 grams per day for women and 56 for men. Researchers have now discovered that the actual protein requirement is much less, being 15 grams per day of 100 value protein or 21.5 grams of 70 value protein or 30 grams of 50 value protein. A wholesome vegetarian diet can, therefore, easily meet the body's protein needs.

Moreover, it is possible to combine two low-value plant proteins to get a protein of higher quality.

Thus, wheat which has a deficiency in the amino-acid lysine but an abundance of sulphur containing amino-acids can be combined with beans which have the opposite enrichment combination. Taken together, they complement each other to form a complete protein.

As regards the adequacy of B12 nutrition, laco-avo vegetarians and lacto-vegetarians should not feel concerned on this score, as the B12 needs can be easily supplied by dairy products and eggs. A quarter litre of milk or 100 grams of cheese or 1 egg per day will supply the recommended daily allowance. This vitamin once eaten is stored in the liver. Vagans, however, do not get this vitamin in their food, yet reliable scientific studies have found no evidence of B12 deficiency diseases. It is therefore, presumed that this vitamin can be synthesised in the body.

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