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Going “Green” – Should You Become a Vegetarian?

By Rachel Franklin, M.D., “Your Family Doc”

OU Physicians Family Medicine

Meat and potatoes have long been the mainstay of an American diet, imported by the immigrant farmers who settled here years ago.  For many of us, it is still what “dinner” means.  The problem is that, in an ideal diet, meat is a once-daily condiment and potatoes do not refer to French fries.  We know that the best diet combines fats and proteins with much larger portions of vegetables and fruits than most of us are used to eating.  For more information, please refer to my previous blogs or to www.mypyramid.gov</span>. 

Whether for ethical/religious reasons or in the interest of becoming healthier, many people are turning to an ancient dietary practice, vegetarianism.  Ancient Greeks and Indians adopted vegetarianism as part of religious/philosophical practice.  To this day in many parts of the world, especially India, up to 40% of people eat no meat.  In America, around 3% of us are vegetarian or vegan.  Vegetarians may eat eggs, milk, cheeses, or fish, depending upon their personal ethics; vegans will eat nothing from an animal, including animal by-products such as gelatin.

But is it safe to NEVER eat meat?  The answer is yes, if a vegetarian plans his or her diet carefully.  In fact, some evidence suggests that properly-practicing vegetarians weigh less and are healthier than those of us who eat meat.  See below for the most common nutritional mistakes people can make when deciding to adopt this lifestyle:

• Vitamin deficiency.  Yes, really!  Vitamin B12 and calcium are mostly found in animal products.  Make sure to get a daily serving of dark greens or tofu to stay balanced.
• Protein deficiency.  If you can agree to eat eggs or dairy products, you should be okay.  If not, be sure to ingest foods from as large a variety of plant sources as possible and include legumes (beans and peas), quinoa and especially soy.
• Iron deficiency.  Especially in women of childbearing age, iron is essential for our blood system to recover from monthly cycles, and the iron in meat is more readily accepted by the body than that from plant sources.  Be sure to include tomatoes, oats, legumes, soy, and whole wheat to keep iron levels high enough.
• Fatty acids.  Omega 3 fatty acids reduce blood pressure, prevent heart disease and improve brain function.  While the largest source is deep water fish (tuna, salmon and mackerel), a vegan can also find it in purslane, pumpkin seeds, soy and walnuts.

No matter what manner of eating is most attractive to you, the most important thing is that you focus on creating for yourself a well-balanced diet.  Remember to eat the appropriate portions of proteins, fats and carbohydrates, and to work toward getting at least 9 servings of fruit and vegetables daily.  Exercise at least 30 minutes every day and don’t smoke.  You’ll be well on your way to a healthier life!

Please remember to email april-sandefer@ouhsc.edu or contact OU Physicians at 405-271-5067 if you have ideas you’d like to read about in this column.  Here’s to your good health!

Dr. Franklin is a board certified family medicine specialist. Her areas of special interest include preventive health and wellness and women’s and children’s health. Her advice has been featured in outlets including The Learning Channel, Parents Magazine and FitPregnancy. For an appointment with Dr. Franklin or any of the OU Physicians Family Medicine physicians, call 405-271-4311