Vegetarian cheese is cheese that is not curdled with rennet, an enzyme that occurs naturally in animal stomachs. Most vegetarian cheeses are curdled with either plants, fungi, or bacteria.
Vegetarians who do not consume cheese with rennet generally choose not to because it involves slaughtering animals to extract the enzymes.
Vegetarian cheese is hard to distinguish from cheese made with rennet. This lack of distinguisability often forces vegetarians who are ethically-opposed to harming animals to consume cheeses that contain rennet.
Even though more cheeses are being made with vegetable rennet, it is usually impossible to spot the difference, unless the package is clearly labeled "vegetarian cheese." Recently, some grocery stores have started doing this
to aid vegetarian shoppers, who would not otherwise be able to distinguish the difference between the vegetable and animal rennet cheeses.
In addition to eating cheeses made with vegetable rennet, there are more alternatives to eating regular cheese.
Vegans, for instance, do not consume cheese at all because it is an animal byproduct and subsequently requires animals to be caged and suffer. Many vegans, however, do consume cheese substitutes.
Chreese (Chreese.com) is one of these substitutes. Chreese is an all natural, non-soy, cheese replacement that requires substantially less natural resources and energy to create than cheese with rennet.
And chreese is just one substitute. There are a number of other all natural alternatives you can find at local organic and health food stores.
If you are a vegetarian and you don't support animal suffering on your behalf in any capacity, you may also want to consider adjusting your dietary habits if you consume cheese made with animal rennet.
To reiterate, you have three basic options: you can look for grocery stores that label vegetarian cheese; you can purchase vegetarian cheese online; or you can
purchase cheese alternatives online or at your local organic or health food store.
Tuesday, November 20, 2007
Sunday, July 8, 2007
Eating A Healthful Vegetarian Diet
Many people start vegetarian and vegan diets without devoting an adequate amount of time to nutritional research and meal planning. As a result, a considerable amount of people who start vegetarian diets do not last for more than 1-2 months.
Many dieters who fail to carefully research and plan complain that they lack energy - and often experience a significant loss in muscle mass. Others observe a number of other more peripheral problems that come with a poorly-planned vegetarian diet.
The first group--the group that most failed dieters fall into--is actually experiencing a form of protein-energy malnutrition (PEM). PEM emerges when a person fails to consume enough protein, leading to muscle loss - and subsequently feelings of weakness that are often accompanied by head and muscle aches.
This problem can be circumvented by dietary alterations. A vegetarian who is experiencing PEM should either a) find out what foods contain what amino chains, so they can combine them to form proteins; or b) start consuming larger amounts and more diversified sources of protein, such as nuts, soy milk, and yogurt.
The first group is often iron-deficient as well. Because vegetarians can only consume nonheme iron, which is more sensitive to iron inhibitors, they often do not consume enough to maintain healthy blood-iron levels. This can cause pervasive weakness and even anemia.
Most nutritionists suggest that vegetarian and vegan dieters consume roughly twice the recommended amount of iron while greatly reducing their consumption of iron inhibitors.
People in the second group--the smaller one--who suffer from a range of other peripheral, diet-related problems are often not consuming enough of the nutrients that they would
normally take in unknowingly on a diet that includes meat and dairy products. These nutrients include, for example, zinc, calcium, vitamin b, and riboflavin.
Some recent studies have suggested that vegetarians also process certain types of foods with less efficiency because they consume different amounts and varieties of absorption inhibitors and enhancers.
Recent studies also suggest, however, that a vegetarian or vegan diet, when done right, is
not only as healthful as a non-vegetarian diet, but it is also much more heart-healthy - and usually contains higher amounts of antioxidants.
What does this all mean for you as a prospective vegetarian? It means that eating a healthful vegetarian diet is not only a good alternative to your current diet, but it can also lower your chances of getting heart disease and cancer.
However, in order to eat a HEALTHFUL vegetarian diet, you must actually put in the time to research and plan; if you don’t, you most certainly will end up in one of the two groups discussed above.
Many dieters who fail to carefully research and plan complain that they lack energy - and often experience a significant loss in muscle mass. Others observe a number of other more peripheral problems that come with a poorly-planned vegetarian diet.
The first group--the group that most failed dieters fall into--is actually experiencing a form of protein-energy malnutrition (PEM). PEM emerges when a person fails to consume enough protein, leading to muscle loss - and subsequently feelings of weakness that are often accompanied by head and muscle aches.
This problem can be circumvented by dietary alterations. A vegetarian who is experiencing PEM should either a) find out what foods contain what amino chains, so they can combine them to form proteins; or b) start consuming larger amounts and more diversified sources of protein, such as nuts, soy milk, and yogurt.
The first group is often iron-deficient as well. Because vegetarians can only consume nonheme iron, which is more sensitive to iron inhibitors, they often do not consume enough to maintain healthy blood-iron levels. This can cause pervasive weakness and even anemia.
Most nutritionists suggest that vegetarian and vegan dieters consume roughly twice the recommended amount of iron while greatly reducing their consumption of iron inhibitors.
People in the second group--the smaller one--who suffer from a range of other peripheral, diet-related problems are often not consuming enough of the nutrients that they would
normally take in unknowingly on a diet that includes meat and dairy products. These nutrients include, for example, zinc, calcium, vitamin b, and riboflavin.
Some recent studies have suggested that vegetarians also process certain types of foods with less efficiency because they consume different amounts and varieties of absorption inhibitors and enhancers.
Recent studies also suggest, however, that a vegetarian or vegan diet, when done right, is
not only as healthful as a non-vegetarian diet, but it is also much more heart-healthy - and usually contains higher amounts of antioxidants.
What does this all mean for you as a prospective vegetarian? It means that eating a healthful vegetarian diet is not only a good alternative to your current diet, but it can also lower your chances of getting heart disease and cancer.
However, in order to eat a HEALTHFUL vegetarian diet, you must actually put in the time to research and plan; if you don’t, you most certainly will end up in one of the two groups discussed above.
Friday, June 22, 2007
Non-Meat Proteins
Important Non-Meat Sources Of Protein For Vegetarians
Although most vegetarians consume a considerable amount of protein, they often do not absorb as much as they would on a nonvegetarian diet. This is because plant proteins are considerably less digestible than animal proteins, which contain amino acid chains that are closer or identical to human amino acid chains.
Consuming animal proteins might yield close to a 1:1 absorption ratio, while consuming plant proteins, such as wheat, might only yield 50% of the amino acids needed to build a "complete protein" or a protein that can readily be assimilated into the human body.
In order for vegetarians to absorb a healthy amount of protein, they must consume a variety of plant proteins to form complete amino chains. By eating vegetables, legumes, seeds, nuts, fruits, and whole grains, vegetarians can increase the amount of complete proteins they create by combining a number of varieties of amino acid chains.
Vegetarians must also consume more foods that contain proteins because plant proteins are generally harder to digest. While a nutritional label may suggest
that pasta has 5 grams of protein per serving; you may only be able to digest 2-3 grams of that protein, which means you must complement the pasta with other sources of protein.
In addition to natural sources of protein, vegetarians should also seek foods that are "protein-fortified"--or artificially-infused with protein.
For example, many supermarkets offer a variety "protein-fortified" pasta and bread. I have seen pasta that contains as much as 12 grams of protein per serving.
Soy milk is also a good source of protein for vegetarians. Studies on isolated soy protein show that it can be absorbed nearly as well as animal proteins, yielding close to a 1:1 protein absorption ratio.
For non-vegan vegetarians, yogurt, milk, and eggs (which contain complete proteins) are all excellent sources of protein.
As a vegetarian you have a number of options to boost your protein intake - and you should consider taking advantage of all of them. You should diversify your food selections, drink more soy products, and eat "protein-fortified" breads and pasta.
Although most vegetarians consume a considerable amount of protein, they often do not absorb as much as they would on a nonvegetarian diet. This is because plant proteins are considerably less digestible than animal proteins, which contain amino acid chains that are closer or identical to human amino acid chains.
Consuming animal proteins might yield close to a 1:1 absorption ratio, while consuming plant proteins, such as wheat, might only yield 50% of the amino acids needed to build a "complete protein" or a protein that can readily be assimilated into the human body.
In order for vegetarians to absorb a healthy amount of protein, they must consume a variety of plant proteins to form complete amino chains. By eating vegetables, legumes, seeds, nuts, fruits, and whole grains, vegetarians can increase the amount of complete proteins they create by combining a number of varieties of amino acid chains.
Vegetarians must also consume more foods that contain proteins because plant proteins are generally harder to digest. While a nutritional label may suggest
that pasta has 5 grams of protein per serving; you may only be able to digest 2-3 grams of that protein, which means you must complement the pasta with other sources of protein.
In addition to natural sources of protein, vegetarians should also seek foods that are "protein-fortified"--or artificially-infused with protein.
For example, many supermarkets offer a variety "protein-fortified" pasta and bread. I have seen pasta that contains as much as 12 grams of protein per serving.
Soy milk is also a good source of protein for vegetarians. Studies on isolated soy protein show that it can be absorbed nearly as well as animal proteins, yielding close to a 1:1 protein absorption ratio.
For non-vegan vegetarians, yogurt, milk, and eggs (which contain complete proteins) are all excellent sources of protein.
As a vegetarian you have a number of options to boost your protein intake - and you should consider taking advantage of all of them. You should diversify your food selections, drink more soy products, and eat "protein-fortified" breads and pasta.
Sunday, June 17, 2007
The Top Five Nutrients Vegetarians Lack
Both vegetarian and non-vegetarian diets have advantages. Vegetarian diets tend to be rich in antioxidants, certain vitamins, and healthy fats. Non-vegetarian diets, by contrast, tend to contain more protein, iron, zinc, calcium, and vitamin B-12.
If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake and absorption of these nutrients to avoid short-term and long-term health complications.
In the next few paragraphs, I will explain how you can regularly assimilate larger portions of these nutrients into your regular diet:
1. Protein. Different types of protein are made up of different permutations of amino acid chains. In order to create a "complete protein" or a protein that can be assimilated into the human body as tissue, you must consume foods that contain complementary chains of amino acids.
Wheat, nuts, and beans are three types of vegan-friendly incomplete proteins; however, wheat is hard to digest and up to 50% of its protein is lost during the process.
Isolated soy protein, which you can get from a number of sources (including soy milk), can be digested efficiently-enough to match the animal protein yields.
2. Iron. Plant sources contain a significant amount of iron, but in nonheme form, which is more sensitive to inhibitors than iron that comes from animal products. You should do two things to increase your blood-iron levels: 1) consume more plant iron; and 2) avoid absorption inhibitors, such as tea, coffee, and fiber.
3. Zinc. Whereas non-vegetarian diets seem to enhance the absorption of zinc; vegetarian and vegan diets do the exact opposite--they inhibit it.
Nutritionists suggest that you can overcome this by consuming more foods that contain zinc, such as soybeans, cashews, and sunflower seeds while reducing your intake of inhibitors by washing vegetables and grains.
4. Calcium. While vegetarians can easily consume an adequate amount of calcium without any dietary additions, it is important that vegetarians avoid consuming certain foods that are high in oxalates, which inhibit calcium absorption.
Dietitians suggest that vegetarians do not consume spinach, beet greens, and swiss chard as the calcium component of a meal plan. While they are rich in calcium, they also contain high amounts of oxalates.
Rather than consuming those foods for calcium, vegetarians should consider other options, such as soy yogurt, tofu, beans, almonds, and calcium-fortified foods.
5. Vitamin B-12. Many vegetarians lack vitamin B-12 simply because it does not exist naturally in any non-animal forms. Vegetarians should seek out vitamin B-12 fortified foods, such as certain soy milks and cereals to supplement what they lack.
As I outlined, there are a number of nutrients vegetarians can lack of they do not research and plan. This is not meant to discourage people from becoming vegetarians, but instead to encourage them to spend time planning a health approach to their vegetarian diet before starting it.
When planned adequately, a vegetarian diet can not only make up for what it lacks from animal products, but it can far exceed the healthfulness of most non-vegetarian diets.
If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake and absorption of these nutrients to avoid short-term and long-term health complications.
In the next few paragraphs, I will explain how you can regularly assimilate larger portions of these nutrients into your regular diet:
1. Protein. Different types of protein are made up of different permutations of amino acid chains. In order to create a "complete protein" or a protein that can be assimilated into the human body as tissue, you must consume foods that contain complementary chains of amino acids.
Wheat, nuts, and beans are three types of vegan-friendly incomplete proteins; however, wheat is hard to digest and up to 50% of its protein is lost during the process.
Isolated soy protein, which you can get from a number of sources (including soy milk), can be digested efficiently-enough to match the animal protein yields.
2. Iron. Plant sources contain a significant amount of iron, but in nonheme form, which is more sensitive to inhibitors than iron that comes from animal products. You should do two things to increase your blood-iron levels: 1) consume more plant iron; and 2) avoid absorption inhibitors, such as tea, coffee, and fiber.
3. Zinc. Whereas non-vegetarian diets seem to enhance the absorption of zinc; vegetarian and vegan diets do the exact opposite--they inhibit it.
Nutritionists suggest that you can overcome this by consuming more foods that contain zinc, such as soybeans, cashews, and sunflower seeds while reducing your intake of inhibitors by washing vegetables and grains.
4. Calcium. While vegetarians can easily consume an adequate amount of calcium without any dietary additions, it is important that vegetarians avoid consuming certain foods that are high in oxalates, which inhibit calcium absorption.
Dietitians suggest that vegetarians do not consume spinach, beet greens, and swiss chard as the calcium component of a meal plan. While they are rich in calcium, they also contain high amounts of oxalates.
Rather than consuming those foods for calcium, vegetarians should consider other options, such as soy yogurt, tofu, beans, almonds, and calcium-fortified foods.
5. Vitamin B-12. Many vegetarians lack vitamin B-12 simply because it does not exist naturally in any non-animal forms. Vegetarians should seek out vitamin B-12 fortified foods, such as certain soy milks and cereals to supplement what they lack.
As I outlined, there are a number of nutrients vegetarians can lack of they do not research and plan. This is not meant to discourage people from becoming vegetarians, but instead to encourage them to spend time planning a health approach to their vegetarian diet before starting it.
When planned adequately, a vegetarian diet can not only make up for what it lacks from animal products, but it can far exceed the healthfulness of most non-vegetarian diets.
Monday, June 11, 2007
Cooking With Tofu
If you aren’t a vegetarian now and haven’t been one in the past, you probably also haven’t eaten tofu many times. In fact, the only time most people hear about tofu it is in jokes aimed at vegetarians.
So why is it that vegetarians eat this stuff all the time?
Is is it simply because they have no other choice?
The answer is both yes and no.
Being a vegetarian doesn’t mean you have to eat tofu. In fact, there are many vegetarians who never eat tofu or any popular meat-replacement dishes--such as "veggie burgers" or "tofurkey"--for that matter.
As long as they research and create meal plans, vegetarians can maintain a healthy diet eating traditional meals or ethnic dishes.
Tofu is often cited as something exclusively vegetarian because it is a versatile, highly-nutritional, and can be used to replace meat dishes.
Not only can it be created in textures, consistencies, and flavors that simulate a range of meats--from turkey to hamburg--but it can also actually replace and far exceed the nutritional value of similar meat dishes.
While vegetarians do not actually need to consume tofu, doing so is often a wise dietary choice--and also the next best thing to eating similar meat products (for those who enjoyed meat dishes before they became vegetarians).
Tofu is a low-fat, low-cholesterol, low-calorie food made out of steamed and compressed soy beans. Not only is it a great source of protein--which many vegetarians lack--but it is also heart-healthy and has been linked to a decreased risk in cancer.
In addition to being served as a meat alternative, tofu is also served in a number of spicy and ethnic dishes, which were never intended to contain meat. Many ethnic Indian dishes contain large amounts of tofu cooked and spiced
in different ways.
So here is my suggestion to you: If you aren’t already a vegetarian, but want to become one, don’t let tofu get in your way. You can maintain a healthy vegetarian diet without ever eating it. However, if you already are a vegetarian, but haven’t tried tofu, I highly suggest you do. It is both nutritional and versatile - and it might not taste as bad as you think.
So why is it that vegetarians eat this stuff all the time?
Is is it simply because they have no other choice?
The answer is both yes and no.
Being a vegetarian doesn’t mean you have to eat tofu. In fact, there are many vegetarians who never eat tofu or any popular meat-replacement dishes--such as "veggie burgers" or "tofurkey"--for that matter.
As long as they research and create meal plans, vegetarians can maintain a healthy diet eating traditional meals or ethnic dishes.
Tofu is often cited as something exclusively vegetarian because it is a versatile, highly-nutritional, and can be used to replace meat dishes.
Not only can it be created in textures, consistencies, and flavors that simulate a range of meats--from turkey to hamburg--but it can also actually replace and far exceed the nutritional value of similar meat dishes.
While vegetarians do not actually need to consume tofu, doing so is often a wise dietary choice--and also the next best thing to eating similar meat products (for those who enjoyed meat dishes before they became vegetarians).
Tofu is a low-fat, low-cholesterol, low-calorie food made out of steamed and compressed soy beans. Not only is it a great source of protein--which many vegetarians lack--but it is also heart-healthy and has been linked to a decreased risk in cancer.
In addition to being served as a meat alternative, tofu is also served in a number of spicy and ethnic dishes, which were never intended to contain meat. Many ethnic Indian dishes contain large amounts of tofu cooked and spiced
in different ways.
So here is my suggestion to you: If you aren’t already a vegetarian, but want to become one, don’t let tofu get in your way. You can maintain a healthy vegetarian diet without ever eating it. However, if you already are a vegetarian, but haven’t tried tofu, I highly suggest you do. It is both nutritional and versatile - and it might not taste as bad as you think.
Friday, April 27, 2007
Vegetarian Diets and Your Infant
If, for dietary or ethical reasons, you have decided that you want to put your infant on a vegetarian diet, you should be very careful in choosing formulas and solid food for your child.
If you plan to breastfeed the infant and you are also a vegetarian, you may need to supplement breastmilk with additional sources of nutrition, depending on your dietary restrictions. If you are a vegan, or an ovo-vegetarian, you should add sources of vitamin B-12 to your child’s diet.
Other than the B-12 supplements, your infant should be able to receive all micro and macronutrients through breastfeeding, even if you are on a strictly vegan
diet.
If you plan to use formula rather than breastmilk, you should stick to commercial formulas, which contain the proper amounts and ratios of nutrients. If you opt for
a homemade formula or soymilk over a commercial product, your child could experience developmental problems from a lack of proper nutrition.
If you want to keep your infant on a vegan diet, you can select a soy commercial formula, as long as it is nutritionally-adequate.
After about a year, you can begin to supplement formula or breastmilk with other sources of nutrition, such as homemade formulas, soymilk, yogurt, and cow’s milk (if you are not a vegan).
Nutritionists suggest that you keep your infant on a full-fat, high protein diet after age one, which includes vegetarian-friendly foods, such as mashed and pureed avocados, soy milk, nutrient-fortified tofu, and yogurt.
When you are ready to switch your infant to solid vegetarian foods, you can introduce solid tofu, pieces of vegetarian burgers, eggs, and cheese.
If you supplement what a nonvegetarian diet lacks, maintain a full-fat diet, and increase your infant’s sources of protein, you should have no problem maintaining a healthful vegetarian diet during your child’s crucial developmental
stages.
If you plan to breastfeed the infant and you are also a vegetarian, you may need to supplement breastmilk with additional sources of nutrition, depending on your dietary restrictions. If you are a vegan, or an ovo-vegetarian, you should add sources of vitamin B-12 to your child’s diet.
Other than the B-12 supplements, your infant should be able to receive all micro and macronutrients through breastfeeding, even if you are on a strictly vegan
diet.
If you plan to use formula rather than breastmilk, you should stick to commercial formulas, which contain the proper amounts and ratios of nutrients. If you opt for
a homemade formula or soymilk over a commercial product, your child could experience developmental problems from a lack of proper nutrition.
If you want to keep your infant on a vegan diet, you can select a soy commercial formula, as long as it is nutritionally-adequate.
After about a year, you can begin to supplement formula or breastmilk with other sources of nutrition, such as homemade formulas, soymilk, yogurt, and cow’s milk (if you are not a vegan).
Nutritionists suggest that you keep your infant on a full-fat, high protein diet after age one, which includes vegetarian-friendly foods, such as mashed and pureed avocados, soy milk, nutrient-fortified tofu, and yogurt.
When you are ready to switch your infant to solid vegetarian foods, you can introduce solid tofu, pieces of vegetarian burgers, eggs, and cheese.
If you supplement what a nonvegetarian diet lacks, maintain a full-fat diet, and increase your infant’s sources of protein, you should have no problem maintaining a healthful vegetarian diet during your child’s crucial developmental
stages.
Tuesday, April 3, 2007
The Difference Between Vegan & Vegetarian
If you recently started reading about vegetarian diets, you have probably read all sorts of strange vegetarian terms and categories like "vegan," "ovo-lacto vegetarian," and "semi-vegetarian." You probably wondered what the big deal was. Afterall, what is so conceptually tough about not eating meat?
And you were right!
The distinctions between these sub-categories of vegetarian are actually small, but each is very important to members who belong to the groups. For them, these distinctions aren’t arbitrary lines; they are important dietary or ethical decisions.
Let’s take a look at some of these groups:
VEGETARIAN:
Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood. This grouping includes vegans and the various sub-categories of vegetarian; however, it generally implies someone who has less dietary restrictions than a vegan.
SEMI-VEGETARIAN:
The term semi-vegetarian is usually used to describe someone who is not actually a vegetarian. Semi-vegetarian generally implies someone who only eats meat occasionally or doesn’t eat meat, but eats poultry and fish.
OVO-LACTO-VEGETARIAN:
Ovo-lacto vegetarians are vegetarians who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk. This is the largest group of vegetarians.
OVO-VEGETARIAN:
Ovo-vegetarian is a term used to describe someone who would be a vegan if they did not consume eggs.
LACTO-VEGETARIAN:
Lacto-vegetarian is a term used to describe someone who would be a vegan if they did not consume milk.
VEGAN:
Vegan is the strictest sub-category of vegetarians. Vegans do not consume any animal products or byproducts. Some even go as far as not consuming honey and yeast. Others do not wear any clothing made from animal products.
Take some time to figure out what group you will belong to when you become a vegetarian. You will want to consider both dietary and ethical reasons for choosing this lifestyle.
And you were right!
The distinctions between these sub-categories of vegetarian are actually small, but each is very important to members who belong to the groups. For them, these distinctions aren’t arbitrary lines; they are important dietary or ethical decisions.
Let’s take a look at some of these groups:
VEGETARIAN:
Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood. This grouping includes vegans and the various sub-categories of vegetarian; however, it generally implies someone who has less dietary restrictions than a vegan.
SEMI-VEGETARIAN:
The term semi-vegetarian is usually used to describe someone who is not actually a vegetarian. Semi-vegetarian generally implies someone who only eats meat occasionally or doesn’t eat meat, but eats poultry and fish.
OVO-LACTO-VEGETARIAN:
Ovo-lacto vegetarians are vegetarians who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk. This is the largest group of vegetarians.
OVO-VEGETARIAN:
Ovo-vegetarian is a term used to describe someone who would be a vegan if they did not consume eggs.
LACTO-VEGETARIAN:
Lacto-vegetarian is a term used to describe someone who would be a vegan if they did not consume milk.
VEGAN:
Vegan is the strictest sub-category of vegetarians. Vegans do not consume any animal products or byproducts. Some even go as far as not consuming honey and yeast. Others do not wear any clothing made from animal products.
Take some time to figure out what group you will belong to when you become a vegetarian. You will want to consider both dietary and ethical reasons for choosing this lifestyle.
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