Vegetarians consume less total food energy (calories)
than do omnivores because their diets are composed of
less total fat and protein (but more total complex carbohydrates).
Complex Carbohydrates
There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not digestible, at least not by human beings, because we do not have the enzyme to do the job. Cows have that enzyme; that is why they can get calories out of grass, and we cannot. The main stuff in high-fiber, complex carbs which is indigestible by humans is called "cellulose."
High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.
Vegetarians' diets are also comparatively low in cholesterol and saturated fat and have more fiber. The traditional concern about vegetarians' diets has been the adequacy of protein intake, especially of the eight essential amino acids. Since there's no question that type 2 diabetes is often associated with obesity, vegetarian diet should be considred as importnat factor in slowing or even reversing the diabetes .
What About Proteins?
The American Dietetic Association finds that "vegetarian diets
usually meet or exceed requirements for protein" but
recommends the consumption of a variety of high-protein
plant foods such as grains, nuts, seeds, and legumes each
day to obtain enough of each essential amino acid. Eating
enough food to meet energy requirements provides
adequate protein for pregnant and lactating women as
well.
Vegetarian Facts
- Vegetarians tend to have lower weight, total serum cholesterol levels, and blood pressures than omnivores.
- Vegetarians have lower mortality than the population at
large. It has been proven that animal tissues tend to concentrate heavy meatls, organic and nonorganic toxins which can cause colon, breast, lung and prostate cancers.
- Clinical nutritional deficiencies are uncommon even among
strict vegetarians, although obtaining essential nutrients requires
planning and, in some cases, vitamin supplementation.
With a breakfast
that included 1 cup of cooked oatmeal (5.4 grams of
protein) and 0.5 ounces of sunflower seeds (3.5 grams), a
lunch that included 2 tablespoons of peanut butter (7.8
grams) and 2 slices of whole wheat bread (4.8 grams), a
dinner that included 1 cup of cooked beans (15.6 grams),
1 cup of cooked brown rice (3.8 grams), and 1.3 cups of
broccoli (6.2 grams), with assorted other minor protein
food sources (including mushrooms, carrots, apples,
raisins, fruit juice, honey, and oil totaling an additional
7.9 protein grams), a total of 57.7 grams of protein and
1,993 calories would be consumed; the recommended dietary
allowance for a woman weighing 58 kg (128 lb)
consuming a 2,000-calorie diet would be 44 grams of protein.
As more calories are consumed, more grams of protein
are proportionately consumed. Lacto-ovovegetarians
have additional protein sources: a cup of milk has 9 grams
of protein, an ounce of cheese has 5 to 8 grams, and a
medium-sized egg has 6 grams of protein. (Source: "Diet for a Small Planet, Frances Moore Lappé).
What About Vitamins?
Vegetarians have adequate or better
intake for most vitamins, including A, C, E, thiamine, and
riboflavin. Pyridoxine (vitamin B6) intake has been
found to be low, but one study found this true for omnivores
as well. The use of alcohol, tobacco, and certain drugs such as
neomycin, colchicine, and aminosalicylic acid may contribute
to vitamin B2 deficiency by causing B2 malabsorption
in both omnivores and vegetarians.