Vegetarian Nation

VEGGIE 101

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Welcome to Veggie U.

Learn the basics about all things vegetarian.

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CLASSIFICATIONS OF VEGETARIANS

There are officially seven classifications of vegetarianism:

1. Semi

2. Pesco

3. Lacto-Ovo

4. Lacto

5. Ovo

6. Vegan

7. Fruitarian

In addition to these classifications, you may also hear someone being referred to as a “sometimes-vegetarian”, or a “flextarian”. These people are simply part-time vegetarians, or those who eat vegetarian several days a week, but will eat meat at other meals.

Semi Vegetarians

A Semi vegetarian is a person who avoids eating red meat such as beef, pork, and lamb. They will however, eat fish, poultry, dairy products and eggs.

Pesco Vegetarians

A Pesco vegetarian is a person who avoids eating red meat and poultry, but will eat fish, dairy products and eggs.

Lacto-Ovo Vegetarians

Lacto-Ovo vegetarians avoid eating any type of animal flesh, including fish and poultry. They will however, eat dairy products and eggs.

Lacto Vegetarians

Lacto vegetarians avoid eating meat and eggs, but will eat other dairy products. Eliminating eggs can help decrease the cholesterol content of the diet.

Ovo Vegetarians

Ovo vegetarians avoid eating meat and dairy products, but will eat eggs. Basically lactose intolerant vegetarians. Eggs are a common ingredient in many baked goods, and also an excellent source of quality protein.

Vegans

Vegans avoid consuming any foods that contain any type of animal products, including dairy products and eggs.

Fruitarians

Fruitarians eat only raw fruits nuts and green foliage, similar to the diet of early humans.

WHY?

BECAUSE WE’RE SUPPOSE TO BE.

THAT’S WHY.

British physician David Ryde has noted that meat-eating animals have sharp molars and jaws that tear vertically. By contrast, plant-eating animals have flatter molars and jaws that swing sideways to crush and grind. Meat eaters also lack enzymes in their saliva that will start the digestion of carbohydrates, while plant eating animals do have these enzymes (1).

If someone tries to tell you that human beings are designed to eat meat, don’t believe them. Human beings are designed to live on a plant-based diet.

THE INCREDIBLE, EDIBLE SOYBEAN

Perhaps the crown jewel of the vegetarian treasure chest is the versatile soybean, and it is the key ingredient in most of the meat substitutes enjoyed and embraced by vegetarians.

Retail sales of soy foods exceed $1 billion annually, with 26 million Americans using soy foods (2).

Soy comes in many shapes and sizes. It would be pretty hard these days to find a legitimate grocery store that does not carry the standard veggie dogs and veggie burgers. It goes far beyond that, though. Some of the options that you may not be quite so familiar with are listed below.

Miso

Miso is a fermented soybean paste with a rich salty flavor. It can be added to dips, marinades, soups, and stews.

Soy Flour

Soy flour is made from roasted soybeans that are ground into a fine powder. It is high in protein, and can be found in full-fat and low-fat varieties.

Soy Protein Isolate

Soy protein isolate is a highly refined and high quality protein product that contains about 90% protein. It can be added to a variety of foods to boost protein content.

Soybean Oil

Soybean oil can be used like any vegetable oil. It contains about 61% polyunsaturated and 24% monounsaturated fats.

Soymilk

Soymilk is made by grinding hulled soybeans, mixing them with water, and cooking. It has a smooth, creamy consistency with a mild sweetness. It can be used in place of cow’s milk, and is very popular among the vegan crowd.

Tempeh

Tempeh is a cultured soybean cake made from dehulled and cooked soybeans. It has a tender and chewy consistency and is commonly used as a meat substitute. It can be baked, grilled, sautéed, and steamed. It is usually found in the frozen foods section.

Texturized Soy Protein

Made from compressed soy flour, it is sold as a dried product that must be rehydrated with water. It has a texture similar to ground beef, and is commonly used as a ground beef substitute.

Tofu

Tofu is made by curdling hot soymilk. It can be added to casseroles, used in place of beef, or used in desserts and dressings as a substitute for cheese. Soft tofu can be used in place of sour cream or yogurt.

Whole Soybeans

Roasted soybeans can be eaten like nuts, and can be found either salted or unsalted.

THE MOST IMPORTANT MEAL OF THE DAY

In the mid-1870’s John Harvey Kellogg transformed a struggling hospital in Battle Creek, MI, into a world-famous vegetarian health institution. In his desire to create new vegetarian foods, Kellogg began “flaking” grains, creating the forerunners of the breakfast cereals that today bear his name (1).

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