A Guide to Meatless Diets

Image credit: Pixabay

Unlike most diets, meatless diets are not only a trend or a fad. Going meatless is a proactive way to reduce your carbon footprint and, in some cases, lead a healthier lifestyle. Here’s your guide to the different types of meatless diets, the benefits to a meatless lifestyle and the lesser-known down sides.

Which Diet Works For You?

The first thing to consider when thinking about a meat-free diet is deciding how meatless you want to go. There are many variations of meatless diets, and some are more rigid than others.

A typical vegetarian diet, also known as a lacto-vegetarian diet, removes all meat, fish, eggs and poultry from the diet. An ovo-vegetarian will eat eggs but not meat or dairy. Lacto-ovo vegetarians eat eggs and dairy but not meat. Pescatarian diets exclude meat, eggs and dairy but include fish.

The most limiting meatless diet is a vegan diet. Vegans do not consume any meat, dairy, eggs or animal products. It is important to find a meatless diet that is suitable and sustainable for your lifestyle.

Family medicine doctor Dr. Richard Akoto stated that while protein levels may be negatively affected, a diet heavy in “fruits, veggies, nuts, and rich oils have been known to improve cardiovascular health and cognitive functions in general populations, especially in the elderly.”

What Do You Stand To Gain?

The benefits of meatless diets vary depending on your nutrition. It is important to consult a physician when deciding whether or not to venture into a meatless diet. In an email to The Campus Trainer, Registered Dietitian Amy Goblirsch wrote: “Those following plant-based diets need to be mindful of certain nutrients that are prevalent in animal-based products such as: iron, calcium, zinc, and vitamin B-12. Not eating enough protein can be a common misconception related to these diets. As long as the individual is mindful of including protein-rich grains, beans, lentils, and nuts; protein needs should be met. Working with a registered dietitian while following a vegan or plant-based diet can help ensure that the individual is meeting their needs of common deficient vitamins and minerals.”

University of Maryland junior Alexis Williams decided to cut down on meat when she entered college.

“I’ve had a lot more energy,” Williams said, “It’s not hard if you take your time to learn about it.”

The Environmental Impact

The meat and dairy industry take up a vast amount of land. The Vegetarian Society reported that “a vegetarian diet requires two-and-a-half times less the amount of land needed to grow food, compared to a meat-based diet.” More food could be produced with the land used currently by livestock.

Vegetarian diets can also benefit our oceans. The fishing industry and overfishing has damaged the ocean’s ecosystem. Lowering the amount of fishing in the ocean will result in oceans restoring.

Meatless diets are just one way to reduce your carbon footprint, but if you cannot keep up the diet, looking into the many other ways to reduce carbon in your life is worth your while.

The Downside

Meatless diets aren’t without their downsides. Meat is the most efficient way to get the amount of protein you need in your diet. The American Dietetic Association recommends eating a wide variety of protein in order to keep up adequate protein levels. Iron, zinc, vitamin B12 and omega-3 fatty acids should also be monitored in vegetarians. For those who choose to give up dairy, your calcium and vitamin D levels may drop. Look for leafy greens, beans, and fruit to make sure your protein and vitamins are meeting nutrition standards.

Pediatric Dietitian Leah Hackney wrote in an email: “There are plenty of sources of proteins such as lentils, beans, tempeh, tofu that are fairly common. However, you may need to consume a bit more in order to optimize the protein. Plant protein isn’t as bio-available for our bodies. It is nutritionally comparable, but because it usually is accompanied by other things like fiber people who are strictly vegetarian/vegan may need to consume about 10-15% of their recommended protein needs.”

So What Does This All Mean?

Meatless diets can be a good way to exact positive change in the environment and in your body, but it’s important to weigh the options and choose the best diet for your body.