About vegetarians and vegans ~ Nutritionist's Column Vol.29

The number of vegetarians and vegans is increasing worldwide, including in the United States, Europe, and Japan.
The number of vegan restaurants is increasing, and major restaurant chains are also actively incorporating vegan menus.

Plant-based meals are also becoming a food trend in Japan, where food awareness is on the rise, and it seems that "plant-based" menus, such as dishes without meat or fish and cakes without dairy products, are becoming more and more common around town.

This time, I would like to talk again about "food-based" diets such as vegetarians and vegans.

Vegetarianism originated in England, where it was founded in 1847 by the British Vegetarian Society.
A vegetarian is someone who, for health, ethical or religious reasons, adheres to a diet that excludes some or all animal products.
Vegetarians generally abstain from meat and seafood, but do eat dairy products such as eggs, cheese, milk, butter and yogurt, and bee products such as honey.

On the other hand, since vegetarianism is a general term for vegetarians, pescatarians who do not eat mammalian meat such as beef, pork, and lamb, but do eat seafood, eggs, dairy products, and bee products, as well as strict vegetarians who do not eat any animal products at all, and vegans who, in addition to meat and seafood, do not eat eggs, dairy products, bee products such as honey, or any foods that use parts of animals in the manufacturing process, are also included in the category of vegetarian.

Veganism was founded in 1944 by the Vegan Society in the UK, based on the idea that humans should live without exploiting animals.
I've heard that there are also lifestyles such as ``dietary vegans,'' who use animal-derived products such as leather and fur but do not consume any animal foods, and ``elkashi vegans,'' who do not use any animal-derived products in their lives and do not eat any animal foods.

Veganism also includes the idea of ​​protecting the global environment.
We have a negative view of the livestock industry, which consumes vast amounts of land, feed, and water to raise animals, releases large amounts of greenhouse gases during the growth process, and causes environmental destruction.
The principle of veganism is an ideology that rejects the modern meat-eating culture that sacrifices animals and even threatens the global environment.

An increasing number of people are basically vegetarian, but are flexible in their diet and will eat meat and fish on an occasional basis.
People who follow this diet are called "flexitarians," a portmanteau of "flexible" and "vegetarian."
It is understandable that an increasing number of people are choosing various eating methods starting from vegetarianism and living a lifestyle that suits their own values.

Here are some of the benefits you can get from adopting a vegetarian diet:

① Reduction of visceral fat Meat and eggs, in particular, contain a lot of cholesterol, so eating too much of them can increase visceral fat and lead to obesity.
However, a vegetarian diet is centered around vegetables, which contain a lot of vitamins and dietary fiber, and is expected to prevent the accumulation of cholesterol in the body.

② Meat, which helps you avoid fatigue, takes longer to digest than vegetables.
It is also said that eating animal products uses more energy than eating vegetables.
It is believed that by reducing meat intake, energy can be used for other repairs, making the body less susceptible to fatigue.

3. Improve constipation If you consume too much animal protein, the animal protein that is sent to your intestines becomes food for bad bacteria, which can cause them to multiply.
In fact, the proliferation of these bad bacteria can slow down intestinal motility and cause constipation.
On the other hand, consuming lots of vegetables that are rich in dietary fiber helps to improve your intestinal flora.

④ Prevention of arteriosclerosis and high blood pressure Animal lipids mainly contain saturated fatty acids.
It increases LDL (bad) cholesterol, which is detrimental to your health.
Accumulation of cholesterol in blood vessels increases the risk of arteriosclerosis.
Because vegetable lipids mainly contain unsaturated fatty acids, they are less likely to accumulate in the body and are said to reduce the risk of high blood pressure and arteriosclerosis.

In addition to this, I have heard that people who have actually adopted a vegetarian or vegan diet have experienced a variety of benefits, such as detoxification, improved skin condition, less risk of catching a cold, relief from menstrual pain, improved concentration, and more positive thinking.

However, while there are many benefits, from a nutritional perspective, it cannot be said that being vegetarian is necessarily good for the body because they do not consume animal products.
For those who follow a vegetarian diet, we have compiled below a list of nutrients to be careful of and foods to supplement them with, as well as some points to keep in mind.

1. Protein Protein, along with carbohydrates and lipids, is one of the three major nutrients required by the human body. It is a necessary nutrient for the production of hormones that regulate muscles, organs, and other parts of the body, and as an energy source.
The key is to be conscious of consuming plant-based proteins such as soybeans (kinako, soy milk, natto, tofu, etc.), sesame seeds, seaweed, and nuts.

2. Zinc Zinc plays an immune-boosting role throughout the body.
Foods that are high in zinc include animal meat, but you can also supplement your zinc intake with almonds and pumpkin seeds, so it is recommended that you consciously consume these foods.

3. Vitamin D and Calcium A deficiency of vitamin D reduces calcium absorption in the body, leading to a decrease in bone density and eventually increasing the risk of osteoporosis.
Among plant-based foods, mushrooms contain vitamin D.
Seaweed, broccoli, Chinese cabbage, and grains are recommended sources of calcium.

4. Vitamin B12
Vitamin B12 is found in large amounts in seafood and liver, but a deficiency can lead to anemia.
Vitamin B12 works with folic acid in the body to help produce hemoglobin in red blood cells, and helps keep the nerves that transmit commands from the brain normal.
Consider seaweed, tempeh, shiitake mushrooms, etc.

If you suddenly change your current diet and decide to start eating a vegetarian or vegan diet today, you may experience health problems. You may also become stressed and feel even worse off.

Since each person's constitution is different, we recommend that you practice gradually at your own pace.
In Japan, there is a religious vegetarian culture called Shojin ryori.
What vegetarians have in common is that they do not use animal products, but the underlying philosophy is different.

The philosophy of Shojin ryori is to bring out the natural flavor of vegetables, prevent overeating by eating simple meals, and show gratitude for food through proper etiquette.
In modern times, food has become more diverse, there are many different foods, and even eating habits have become more diverse.

I hope this will be a good opportunity for you to think about your daily diet while consulting with your body and mind.

Click here to purchase GRØN products, a plant-based, domestically produced protein that can be safely used by vegans.

——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

——————————————————