by Melissa Marie

Created on: May 29, 2008   Last Updated: June 04, 2008

The argument whether a vegetarian diet provides all the nutrients needed by the human body seems to stem from one single question: Does a vegetarian get enough of the right proteins and amino acids as a meat eater diet does? Some answer this by citing evolution, i.e.:human hunting AND gathering omnivorous origins. Others counter by recalling that humans have gone vegan for centuries and lived quite prosperous lives. But what is the truth? The truth falls in favor of the vegetarians, so long as certain guidelines are followed.

Yes, it is true that "unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions," and that, "the amino acid pattern of egg protein, ...is regarded as ...ideal. As such, it is not surprising that animal proteins, such as meat, milk and cheese tend to be of a higher protein quality than plant proteins." (A)These statements are made by both vegetarians and meat-eaters alike. Surprised? But, what makes all the difference in this argument is one little bean called "Soy". "Soya is a high quality protein on its own which can be regarded as equal to meat protein." (A) The main concern with not eating meat is getting enough amino acids. "Soya products contain all 8 aminos, so are the best plant protein there is." (B)

However, just like the meat-allowing food pyramid, there are guidelines for a balanced and healthy vegetarian diet as well. "The following are guidelines, based on food groups, for selecting daily vegetarian menus:

Milk, milk products, and fortified soy milk
4 servings for adults. Additional servings for teens, children, and pregnant or lactating women.
Supplies calcium, riboflavin and protein.

Protein-rich foods, includes legumes, nuts and seeds, as well as milk and eggs.
2 servings legumes and 1 serving nuts for adults. Additional servings of nuts for pregnant or lactating women.
Supplies protein, iron, thiamin, riboflavin and niacin.

Whole grain and enriched breads and cereals.
6 servings.
Supplies iron and several B vitamins.

Fruits and vegetables.
7+ servings.
Supplies vitamins A and C and iron. Include 1 servings of a dark green; 3 of vitamin C rich; and 3 others. Dark greens include romaine lettuce, loose leaf lettuce, broccoli, kale, beet, collard, mustard or dandelion greens. Vitamin C rich foods include citrus, potato, melon, tomato, raw cabbage, strawberries, broccoli, sweet peppers and spinach.

Fats as vegetable oil or margarine.
1 to 2 tablespoons daily.
Supplies essential fatty acids and vitamin E." (C)

So, when all is said and done, hands down, the vegetarians win the battle over inadequacy as cited by some meat eaters. A vegetarian diet that includes soy and a balanced regime can meet all of the nutrients needed by the human body after all. It's really not a radical quest. And, there are some pretty remarkable advantages to going vegetarian as well. Some include:

"It costs less to meet protein needs using grains, legumes, milk and eggs rather than meat. Vegetarian diets may be economical in terms of fuel and land use as well as personal food costs."

and

"Studies have suggested a positive relationship between vegetarian lifestyles and risk reduction for several chronic degenerative diseases, such as obesity, heart disease, hypertension, diabetes mellitus, breast and colon cancer and others." (C)

However, you, your family and your doctor are the only ones that can decide what is right for you.

(A) http://www.vegsoc.org/info/protein.html
(B) http://answers.yahoo.com/question/index?qid=20080511 151919AAYhDDz
(C) http://www.ag.ndsu.edu/pubs/yf/foods/he463w.htm

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