Who are vegetarians and what are they like? Products of animal origin. Pure vegetarians or vegans
There are many stereotypes about vegetarianism and veganism. Many mistakenly assume that all vegetarians have weak immunity unable to play sports and lead active image life. In fact, for most, vegetarianism is not just a way of eating, but a way of life. Someone refuses animal food to improve health, others - out of pity for animals. To dispel all the most common myths about vegetarianism, "Championship" talked with the coach and founder of the movement "Vegetarian Power" Oleg Smirnov.
Photo: From the personal archive of Oleg Smirnov
Vegan vs Vegetarian: What's the difference?
Many people mistakenly do not distinguish between these two concepts. Of course, both vegans and vegetarians do not eat meat, but there are other differences.
Oleg Smirnov, coach: “Vegetarians do not eat products obtained from the killing of animals. They do not eat meat, fish, do not wear leather and fur. Vegans, in addition to all of the above, also do not consume products obtained as a result of the exploitation of animals. They do not eat dairy products, eggs, do not wear wool, silk, do not use cosmetics that are tested on animals.
Cutting out meat can help you lose weight
Having given up meat, a person still does not stop eating sweet, starchy foods. Overuse these foods can also lead to overweight.
“It is a misconception that giving up meat will help a person lose weight. Lose weight from a lack of calories, and not from some a certain kind food. If you get fewer calories than you spend, you will lose weight, and it doesn’t matter at all what you eat.”
“I am always surprised when people ask me: what do vegetarians eat, where do they get their protein from?”
Vegetarianism and lack of protein
Many people think that protein is found exclusively in meat. However, this is not quite true. Proteins are found in sufficient quantities in plants.
“Protein is not completely absent from the diet of vegetarians. Just animal protein replaced by vegetable, that's all. Vegetarians eat some animal products that are high in protein. For example, eggs, cottage cheese. Therefore, vegetarian athletes have no problems with food. To be honest, I'm always surprised when people ask me what vegetarians eat, where they get their protein from. Go to any supermarket and you can buy everything you need. Vegans in this regard are a little more difficult, but again, if you work hard, you can find in stores necessary products to help you feel good."
Giving up meat is bad
Many can say this with confidence, but not everyone can justify the harm of vegetarianism. This stereotype is based on very old data that modern science refuted.
“Usually people who say that giving up meat is bad can’t justify why. They can just hear it somewhere and repeat it. Vegetarians do not have any problems and difficulties associated with the rejection of meat.
“The approach to training for vegetarians and meat eaters is absolutely no different. If you eat right, get everything you need, you will train like everyone else.”
If you still decide to become a vegetarian, then you should not immediately resort to drastic measures. First you need to learn how to organize a diet. It is important not only to delete meat from your diet, but to correctly replace this product with another one.
“You need to eat right, and it doesn’t matter if you are a vegetarian or not. We have definite need in calories, proteins, fats, carbohydrates, vitamins, minerals. We must close this need 100 percent. Vegetarian beginners need to know this. For example, if a person got used to potatoes with a cutlet, and then, having become a vegetarian, he simply excluded the cutlet without adding anything instead, then it is natural that his total caloric content of the diet and the amount of protein in the body will decrease. A person will begin to lose weight, experience problems. It is important to replace the product that you have eliminated from the diet with a product with the same properties and nutrients. Sometimes people don't replace a product, they just eliminate it, which is wrong. Need to understand the basics proper nutrition they're not that complicated."
What distinguishes vegetarians is that they do not just adhere to a certain food system in which, in daily diet completely or partially absent animal protein and fat, dairy products and eggs, fish and seafood, but also welcome the idea of refusing any items in the composition and production of which use the fur, skins, bones or other parts of the carcasses of slaughtered animals.
Historical Background of Vegetarianism
Often vegans and vegetarians (their differences will be revealed below) explain the benefits of their nutrition system by the fact that in the primitive world the ancestors modern man could rarely afford protein and fat of animal origin, and the basis of their diet was roots, herbs, foliage of trees and shrubs, berries, mushrooms, fruits, cereals and nuts during long period for tens of thousands of years. Archeology that studies the remains of everyday life, including the features of cooking, at the place of residence ancient man, proved the failure of myths about the powerful primitive instincts of a human hunter. Albeit forced, but the diet primitive people 65% filled with food plant origin, as opposed to one third of the meat of wild animals and other animal protein foods in the form of eggs, fish, etc.
It took millennia for instead of regular famine and widespread forced vegetarianism, people became available on regular basis animal proteins and fats. The diet has become more varied and satisfying, but there are more diseases associated with problems of the gastrointestinal tract and blood vessels. The fact is that the genetic structure of the organism remained practically unchanged, while food addictions and the opportunities along with the way of life have changed significantly. But this view is not shared by all scientists.
Their arguments sound in the following way: the food of our ancestors was unevenly plentiful due to the consumption of a large number mined meat, which led to rapid physical development along with the function of puberty, while shortening the already short human life due to infections and epidemics, accidents, civil strife, attacks by wild animals, snake bites and poisonous insects.
History also ordered in such a way that for thousands of years practical vegetarianism as the root cause of religious preferences prevailed in the countries where Hinduism, Jainism, and Buddhism were spread. Adherents and distributors of vegetarianism among populace there were also adherents of various philosophical currents, such as the Pythagoreans, and later - the scientific and creative stratum of the intelligentsia. It is no coincidence that this popular food system was not immediately called vegetarian, but at first it was called "Indian" or "Pythagorean". Modern Europe and America literally worship this food system - the list of vegetarians often includes the loudest and most famous names. And in modern India The vegetarian system is followed by 20% to 70% of the total population of the country.
Vegans and Vegetarians: Differences
Veganism is one of the classifications of vegetarianism, which implies the rejection not only of meat, but also of fish and seafood obtained as a result of killing during hunting, fishing, industrial breeding, slaughter, industrial fishing, etc. Eggs, milk and dairy products when vegan are also included in the category forbidden foods because they are obtained through the exploitation of animals. However, you should know, considering who a vegan and a vegetarian are: the difference here lies not only in the degree of severity of food bans in Ono, but also in compliance with the code moral principles and taboo in relation to animals and other representatives of the fauna.
The difference between the concepts of “vegan” and “vegetarian” is that vegans not only do not wear clothes and shoes from natural fur and leather, do not buy leather bags and belts, do not use leather furniture and cosmetics, in the production of which, as it seems to them, animals have been harmed, but also defend the rights of animals, calling for the closure and not visiting zoos, dolphinariums, circuses and other similar places, where animals are exploited and are often kept in poor conditions.
Other varieties of vegetarianism
A vegetarian is a person who consciously and voluntarily refuses to consume any meat food animals or fish killed in the process of production or after special rearing for slaughter. But at the same time, they may not refuse animal products that are not obtained by force. For example, honey, dairy products and even eggs from poultry farms. People who follow this diet are called lacto-ovo-vegetarians. These include the majority of modern vegetarians who do not eat only meat and fish dishes. Some vegetarians do not eat or drink all dairy products, but sometimes they use eggs as food. They are ovo-vegetarians. If, on the contrary, eggs are excluded, and dairy products remain in the diet, then adherents of such a nutrition system are called lacto-vegetarians.
Among strict vegetarians there are representatives of extreme vegetarianism - raw foodists (naturists), who completely exclude any heat treatment food, because they are convinced that heat destroys valuable nutritional properties, in contrast to the products used in their in kind, without heat treatment.
Restricting the recipe to adding seeds of cereals and spices to vegetables, fruits and herbs, raw foodists refuse any culinary techniques, including pickling, and use only grain crushing.
A pesco-vegetarian is one who enriches his own vegetarian diet with fish, caviar, crustaceans and all seafood, but completely rejects meat and processed products.
Benefits of Vegetarianism
Those vegetarian offshoots that allow the consumption of milk and dairy products, eggs, and especially fish and seafood, do not cause any concern for modern nutritionists and most doctors, since they recognize such a diet as practically complete and harmless for most adults, especially for people over forty years old. . For them, vegetarianism is even useful.
But when the body long time, often for years, no animal proteins and fats are supplied, what is the risk of a vegan or vegan? Is it useful or are there remote dangerous consequences similar diet?
One of the obvious advantages of this style of eating, considered repeatedly proven with the help of scientific research- less, compared with traditional nutrition, the threat of atherosclerosis, some types of cancer, ischemic disease heart, arthrosis, arthritis, gout, hypertension, type 2 diabetes, cholelithiasis.
Which vegetarian menu allows you to reduce and control weight or maintain normal weight body? Vegetarian nutritionists claim that 1500 kcal per day is enough for an adult of average height. Vegetarianism combined with light fitness is one of the most effective and quick ways achieve good physical shape.
Vegetarianism is also useful in that it cleanses the body of toxins, practically sanitizing the body.
Finally, plant foods, which include, in addition to vegetables, fruits, legumes and herbs, also grains, contain great amount essential vitamins, minerals, antioxidants, biologically active substances, fiber and phytoncides. All this helps the body (especially city dwellers) to withstand stress and bad ecology of cities, as well as maintain youth and lightness in the body.
Harm
There are plenty of downsides to vegetarianism too, especially if the diet is ill-conceived and unbalanced. So, vegans and vegetarians often suffer iron deficiency anemia. In plant foods, iron is not presented in heme form, it is poorly absorbed.
One of the most serious problems vegetarian diet - chronic lack essential element, vitamin B12. This vitamin of group B is absent in plants, and without it, a person develops irreversible and very serious illness nervous system.
There are also differences between animals and Animals are superior to vegetable (including soy). Proteins are an indispensable building material for the cells and tissues of the body. Without protein, hormones and enzymes are not produced. Protein also affects the immune system.
Vegans are often deficient in calcium, vitamin D, zinc, and iodine. All these substances are needed by the body in sufficient quantities.
Vegans whose diet does not include fish and seafood are deficient important vitamins and minerals, especially omega-3 polyunsaturated acids, which cannot be replaced by vegetable ones.
Fiber, of course, is useful for most of us, as it removes harmful "cholesterol, toxins and excess glucose. But its excess (which can often be observed with vegetarianism) is harmful to health, interfering with the absorption of protein, despite the fact that obtaining and assimilating it is already a problem in the case of a vegetarian diet.
Vegetarianism is contraindicated for people with asthenic syndrome, immunodeficiency, as well as weakened or recovering from operations and injuries. Most doctors do not advise pregnant and lactating women to get involved in vegetarian diets, and also categorically do not recommend such a diet to children and adolescents for the entire period of body formation.
But most of these problems can be avoided if you approach nutrition wisely.
Vegetarian nutrition - a menu with enough protein
In food chosen by vegetarians, the main problem- not only the absence of the entire spectrum useful substances, which can be obtained from complete animal protein, but also in the fact that even with a competent approach to nutrition vegetable protein may not be enough, and even the one that comes in is much worse absorbed by the body. Complete proteins are considered to be those that include essential amino acids similar to the "native" amino acids in the human protein, while in the same correct proportions. Soy protein can be considered closest to the animal, then legume protein. To minimize the lack of protein, you need to ensure that plant-based foods that contain a maximum of protein and amino acids are present in the daily diet. It's soy and soy products, legumes, nuts, brown rice and whole grains, which also contain a small amount of protein. By the way, the leader among this group is quinoa.
A large percentage of protein contains seitan - a gluten product, as well as special vegan protein powders and bars. Lacto-ovo vegetarians and those vegans who build their diet according to all the rules usually get normal, and in some cases even exceeding the norm, the amount of protein.
Vitamin D
This vitamin exists in two forms, D2 and D3. Vegetarians focus on the D2 (ergocalciferol) form. Vegetarian nutritionists and other health professionals insist in their research that most people don't get enough. sunlight required for the synthesis of this vitamin. If at the same time there is a lack of food fortified with vitamin D, then there is vitamin D in the form of pharmacy supplements. Strictly following the dosage instructions, even a vegan can take them (this, by the way, fat soluble vitamin that accumulates in the body).
Calcium
If vegetarians consume lacto products, then usually problems arising from a lack of calcium in food do not arise. Strict vegans and those who refuse milk and other dairy products should constantly vegetable food, even rich in calcium, accompany with fortified soy milk and/or orange juice. For the right amount calcium per day requires 3 servings and drinks.
B12
The most important vitamin involved in the process of hematopoiesis and the activity of the central nervous system. is needed for proper cell growth and reproduction of genetic information, as well as for participation in the secretion of essential hormones.
Strict vegetarians should be aware of the following: there is not a single plant product that is not specially fortified during the manufacturing process, in which vitamin B12 is naturally present in sufficient quantities.
Lacto-ovo vegetarians can rest easy because they get B12 from dairy products and eggs if consumed regularly.
Vegans, on the other hand, get some B12 only if they constant use specially fortified foods: drinks and products made from soy and rice, cereals and cereals, yeast. If there are few or no such artificially fortified foods on the vegan’s table, then negative consequences can't be avoided.
Omega-3 fatty acids
Vegetarian diets are usually high in omega-6 fatty acids, but extremely deficient in omega-3s, which are very important for correct operation brain, of cardio-vascular system and other organs and systems. Omega-3 acids are present in fatty fish, eggs, which means that they are absent or insufficient in a vegetarian and vegan diet, especially if they are not actively present in it. herbal ingredients, also rich in omega-3s. Yes, these fatty acid there is also a vegetable origin - it is alphalinoleic acid. It is found, in addition to marine microalgae, in soy, flaxseed, walnuts.
But even if the plant foods on the list are regularly present, it is still better to take extra omega-3 fatty acids in the form of capsules or liquid. fish oil. If strict veganism prevents this, it is advisable to look for deliveries that do not contradict these beliefs. Now, by the way, there is even iron in the form of supplements that vegans can take without compromise.
who are vegetarians
More than 15 million North Americans identify themselves as "vegetarians". About a third of them completely exclude meat, poultry and fish from their diet. The rest sometimes allow themselves a bird or fish, but refuse red meat. It may seem rather strange that there are so many people who eat meat and at the same time consider themselves vegetarians. Perhaps this can be explained by the fact that for many, vegetarianism is a smart choice and a serious step. .
Vegetarian life
Although vegetarians in no case can be called a homogeneous group, there are certain differences that distinguish this category of people from the rest of the population. The most characteristic and obvious of these differences is a strong interest in one's own.
Foods that have undergone minimal industrial processing are generally preferred, often avoiding salt and caffeine and opting for only natural products without artificial dyes, preservatives and food additives.
However, even among vegetarians, giving great importance health and environmental issues, there is a huge difference between individual groups, characterized not only by adherence to a particular diet, but also by the reasons for choosing this lifestyle.
For some people it is a way of gaining and maintaining good health while for others it is a matter of ethics, religion, ecology or animal rights.
Many vegetarians set themselves enough difficult questions regarding the degree of their involvement in a vegetarian culture, for example: "Can a real vegetarian eat marshmallows?" or “Will I still be a vegetarian by eating a Christmas turkey?” However, all this is not decisive.
Much more important is whether a person has an internal agreement with the chosen way of existence, and how vegetarianism corresponds to it. life path. Each of us goes through own way leading to vegetarianism, but the right moment for this comes individually.
" A "vegetarian" can be called a person who completely refuses to eat the flesh of animals, be it beef, chicken or fish. Those people whose diet contains both plant and animal food are sometimes called "omnivores."
Vegetarians are usually divided into groups, depending on which foods they accept and which they refuse. Each of these groups is divided in turn into many categories that differ from each other in religious beliefs, traditions and personal experience any vegetarian.
If a person refuses animal food for the sake of his own health, he can be flexible in his approach to vegetarian diet; however, if the choice is made on the basis of ethical or religious principles, such a person tends to have a stricter view of the chosen path.
Lacto-ovo vegetarians
Lacto-ovo vegetarians refuse any animal flesh, but include eggs (ovo) and dairy products (lacto) in their diet. IN North America this kind of vegetarians are about 90-95 percent.
Pure vegetarians or vegans
Pure (or absolute) vegetarians, which are also called vegans, avoid any animal products, including eggs, dairy products, gelatin, and even because it is produced by bees. Although the terms "vegan" and "pure vegetarian" can be used interchangeably, there is a difference between the two.
Vegan beliefs are somewhat broader than just dietary restrictions, as they avoid, if possible, everything that is of animal origin. They do not wear leather, wool or silk, do not use fatty soaps, and do not take photographs that require gelatin, which is based on bones and connective tissues animals. It is known that gelatin is also used for the preparation of some confectionery which vegans also refuse.
Other Reasons for Choosing a Plant-Based Diet
There are many people who are gradually moving to a vegetarian diet, reducing the consumption of animal foods. Some of them do not eat red meat, but sometimes they allow themselves chicken and / or fish. Others - periodically eat meat, but most of the time they try to stick to it. vegetarian diet nutrition. People who prefer a near-vegetarian diet are sometimes referred to as "semi-vegetarians".
The choice of a vegetarian lifestyle is often directly related to the corresponding philosophical or religious views, or the ideas of a social group. One of the most prominent philosophical groups of this type is macrobiotics, which preaches the need for a simple life in harmony with nature. Followers of the macrobiotic diet emphasize the importance of using whole, local foods such as grains, fresh grains, seaweed, and legumes.
Refined salt and sugar they replace sea salt and vegetable sweeteners (such as rice syrup). Macrobiots ignore foods that have been industrially processed with chemicals. food additives and concentrated fats. Animal products (meat, poultry and dairy products) are not recommended in macrobiotics, with the exception of a small amount of white fish.
There are many similarities between the macrobiotic diet and current nutritional trends adopted by health authorities in different countries aimed at reducing the incidence of chronic diseases.
macrobiotic diet comprises minimum quantity fats and cholesterol, it is rich in fiber and saturated whole grains, vegetables and legumes. Such a diet has a very beneficial effect on the health of adults.
If you have a small one, you should find a reasonable balance between the principles of macrobiotics and modern scientific developments in the field of infant and child nutrition to meet all needs child's body. To do this, the diet should contain enough calories, as well as protein, fat and reliable sources of vitamin D, zinc, iron and other vitamins and minerals, which may be deficient in a macrobiotic diet.
Dietary concepts from the East, such as the macrobiotic system, offer an interesting explanation for a harmonious diet, which in to a large extent differs from the model adopted in Western countries.
You can take advantage of one or the other dietary concept, based on Western scientific theories for creating balanced diet, adding to them oriental knowledge about health and nutrition. Such an approach would create excellent system food for people of all ages.
We have prepared this article for those who have a superficial understanding of vegetarianism and do not distinguish it from veganism.
To begin with, vegetarianism and veganism are not the same thing. Simplified, of course, you can call all people who have refused meat vegetarians. But it won't be quite right.
Inside this large group there are many subgroups. We will not go into the wilds and talk about each of them today. Let's just focus on two basic ones.
Vegetarianism as a diet
Vegetarians refuse lethal food - meat, fish, sea creatures. Yes. But they do not exclude kill-free food of animal origin. It happens that they eat everything that is not connected with the murder as such - eggs (chickens do not hatch from industrial eggs), milk, dairy products, honey. In this case, they are called lacto-ovo vegetarians. This is the most common group.
It happens that from animal food vegetarians eat only eggs, and then they are called ovo-vegetarians.
If all that vegetarians take from animals is their milk, then they are called lacto vegetarians.
Don't confuse a vegetarian diet with a raw food diet! You can read about the raw food diet at.
Veganism as a diet
Vegans stick to more strict diet than vegetarians, eating only products of plant origin (however, some of them still allow themselves honey). Vegans do not drink milk, kefir, do not eat cottage cheese, cheese, yogurt, etc. based cow's milk do not eat eggs.
It is in these nuances that the answer to the question of how veganism differs from vegetarianism lies, if we consider them simply as diets. The first (veganism) is more strict, which involves eating only plants, the second (vegetarianism) is less, allowing the use of some animal products.
If veganism and vegetarianism are not just a diet
Above, we considered only the food aspect of the issue. Often people just want to improve their health. Therefore, do not eat all or some animal products. However, if there are more reasons, in particular, ethical ones, then the concepts of veganism and vegetarianism are expanding. For ethical reasons, these people not only exclude animal food from their diet, but also refuse all or many things in their lives that would be associated with animal abuse.
And again, this is more strict - they exclude such things completely, and vegetarians only partially. For example, in the wardrobe of vegans you will not find clothes made of wool. And vegetarians usually wear it. But both the first and the second refuse clothes made of leather. After all, to get it, the animal must be killed.
Vegans do not go to circuses and zoos, protesting against any exploitation of animals. Vegetarians often allow themselves this, since the main thing for them is that the animal is not killed.
An important conclusion: for ethical reasons, vegetarians oppose only the killing of animals, while vegans oppose any exploitation of them.
What came first - veganism or vegetarianism?
At first, there was only one version of such a food system, which did not include eggs or milk. That is, in fact it was. But such strict restrictions did not suit everyone. That is why there is such a division. Moreover, veganism first had the name " veganism", to distinguish it from the usual, so to speak, non-strict.
Not everyone who adheres to such food systems knows that the first of October of each year is World Vegetarian Day. As you might guess, the main purpose of the selection special day is to promote its various aspects. There is also a vegan day, celebrated exactly one month later - the first of November. As a rule, on this day, events are held everywhere aimed at informing the population about what veganism is.
