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Remember when all vegetarians wore tie-dye and sniffed at meat dishes the way reformed smokers cough near cigarettes? Well, thankfully, you no longer have to buy into thong sandals and hemp skirts to eat only veg. In fact, vegetarianism has reached new heights of sophistication: witness the plethora of posh vegetarian eateries and organic markets sprouting up countrywide.
So why go vegetarian?
For your health
Vegetarians have a healthy disregard for processed foods, synthetic sweeteners and artificial preservatives, all of which have been fingered as key culprits in diseases of lifestyle. An antioxidant-rich diet of fruit and veg is associated with a significantly lower-than-average risk of cancer, particularly breast and colorectal. "It is true that vegetarians generally have a lower incidence of heart disease, obesity and diabetes, and tend to take in more fibre and less sodium," says Shan Biesman-Simons, director of nutrition and education at the Heart Foundation of South Africa, although she does consider a healthy diet one which includes meat in moderation.
"But," says dietician Dianne Ivison, "you don't need meat to be healthy. If a well-planned and well-understood vegetarian diet is followed, it is possible to meet the body's nutritional requirements." A word of caution: vegetarians can't be smug about their health if they eat fat-laden foods in excess. If you're on a meat-less diet, check food labels for the transfat content in frozen food and meat substitutes. Intake of adequate power-packed protein is crucial. However, plant-based protein is considered lower in quality than animal protein like meat, cheese and milk because of its low essential amino acid count.
Eating a wide variety of grains and pulses, like beans on toast, a peanut butter sandwich or muesli with milk is vital. Soya products are considered an equal to meat protein. Also, don't panic if you don't have fresh veggies – frozen will do. Only cook for a short time, using very little water (they have already been parcooked).
For vanity
If you want glowing skin, gorgeous hair and steel-strength nails, switch to sprouts, says health guru Lesley Kenton. In her book, The Powerhouse Diet (Random House). Kenton says: "Sprouts and grains are known as the seeds of beauty as they are the richest-known source of naturally- occurring vitamins. When a seed sprouts, enzymes, which have been dormant, spring into action, bringing about vitality and energy." We like this bit: "Filling up on raw foods will keep you growing younger, as food brimming with life energy naturally reverses the ageing process and protects against illness and degeneration," says Kenton.
For the environment
This is one of the more altruistic reasons for adopting vegetarianism – it will help to save our planet. "Forests produce the oxygen we breathe, yet we are destroying them to produce beef burgers. Sheep and cattle emit large quantities of methane, a greenhouse gas. Since global warming may be one of the greatest dangers to the future of our species, a reduction in the number of battery farm animals will help reduce that threat," says Judy Sole, leader of The Green Party.
And here's something to chew on: in order to meet the demands of our meat-eating nation, we're feeding off the abhorrent suffering of animals who spend their brief lives raised rapidly and unnaturally (thanks to forced hormone and antibiotic intake), then are slaughtered and cling-wrapped for our consumption.
Whether you're driven by ethics, spirituality or plain-old vanity, a vegetarian diet will support your immune system – the mainstay of good health – and aid weightloss, while you'll be actively and consciously expressing concern for our dwindling natural resources.
The veggie table
Wholegrains: provide energy, protein, essential oils, vitamins and dietary fibre. Good examples include pasta, rice, couscous, bulgar wheat, barley, potatoes.
Nuts and legumes: rich in protein, oils and fibre. Found in chickpeas, lentils, nuts, soya products, tahini, sesame, sunflower and pumpkin seeds.
Green and orange vegetables: including broccoli, spinach, kale, brussel sprouts, carrots, sweet potatoes These contain all the vitamins, minerals and protein for optimal health.
All fresh fruit.
Daily supplementation:
