{"id":227,"date":"2024-03-25T15:42:44","date_gmt":"2024-03-25T15:42:44","guid":{"rendered":"https:\/\/knifevoyager.com\/?p=227"},"modified":"2024-03-25T15:42:44","modified_gmt":"2024-03-25T15:42:44","slug":"you-want-to-have-a-vegetarian-diet-epictactical","status":"publish","type":"post","link":"https:\/\/knifevoyager.com\/?p=227","title":{"rendered":"YOU WANT TO HAVE A VEGETARIAN DIET? \u2013 EpicTactical"},"content":{"rendered":"
\n

VEGETARIAN DIET?<\/b><\/p>\n

Here are the things you should consider:<\/b><\/p>\n

Here is what it means to be a vegetarian<\/b><\/p>\n

What is the difference between a vegetarian and a vegan?<\/b><\/p>\n

By Christopher Nyerges<\/p>\n

[Nyerges is an ethnobotanist, teacher, and author. He\u2019s written many books, which can be viewed at <\/i>www.SchoolofSelf-Reliance.com<\/i><\/a>]<\/i><\/p>\n

<\/a><\/i><\/p>\n

It is widely believed that throughout history, no societies were strictly vegetarian because all food had to be obtained very locally, and it was not possible to get \u201ccomplete protein\u201d from the local plants alone.\u00a0Though historically correct, that premise is not entirely accurate.\u00a0 And in today\u2019s world, we can\u00a0obtain foods from all over the world at any supermarket in any town.\u00a0 It is relatively easy today to be a vegetarian \u2013 even a vegan \u2013 and stay healthy.<\/p>\n

Let\u2019s start from the beginning.\u00a0 What is a complete protein?\u00a0 Is it essential for the health of our bodies that we eat meat?\u00a0 If we eliminate meat from our diet, what foods should we eat for optimum health?\u00a0 Are there pitfalls to avoid if we choose a vegetarian diet?<\/p>\n

These and other questions I posed to four experts in the field:\u00a0 Dr. James Adams, author, lecturer, and retired pharmacologist from USC; Healer, retired teacher, and apprentice to Dr. Adams, Enrique Villasenor;\u00a0\u00a0 Prudence Boczarski-Daniel, author, nutritional lecturer, and environmental expert; Michelle Williams, \u00a0healer, teacher, and expert in macrobiotics; and Tommy Trujillo, Macrobiotics teacher.<\/p>\n

WHAT IS A COMPLETE PROTEIN?<\/p>\n

There are 20 amino acids.\u00a0 Eleven of those our bodies make on their own, but the other 9 we have to get from daily food.\u00a0 These are called essential amino acids.\u00a0\u00a0Foods that contain all 9 essential amino acids are called complete proteins.<\/p>\n

\u00a0<\/b><\/p>\n

This chart shows the 9 essential amino acids, and some examples of the amounts that are found in 3 common foods. <\/b><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Essential Amino Acid<\/p>\n<\/td>\n

\n

Raw whole chicken egg<\/p>\n<\/td>\n

\n

Quinoa<\/p>\n<\/td>\n

\n

Raw spinach<\/p>\n<\/td>\n<\/tr>\n

\n

Tryptophan<\/p>\n<\/td>\n

\n

1.33%<\/p>\n<\/td>\n

\n

1%<\/p>\n<\/td>\n

\n

1.36%<\/p>\n<\/td>\n<\/tr>\n

\n

Threonine<\/p>\n<\/td>\n

\n

4.42%<\/p>\n<\/td>\n

\n

3.2%<\/p>\n<\/td>\n

\n

4.27%<\/p>\n<\/td>\n<\/tr>\n

\n

Isoleucine<\/p>\n<\/td>\n

\n

5.34%<\/p>\n<\/td>\n

\n

4.2%<\/p>\n<\/td>\n

\n

5.14%<\/p>\n<\/td>\n<\/tr>\n

\n

Leucine<\/p>\n<\/td>\n

\n

8.65%<\/p>\n<\/td>\n

\n

7.3%<\/p>\n<\/td>\n

\n

7.8%<\/p>\n<\/td>\n<\/tr>\n

\n

Lysine<\/p>\n<\/td>\n

\n

7.27%<\/p>\n<\/td>\n

\n

6.1%<\/p>\n<\/td>\n

\n

6.08%<\/p>\n<\/td>\n<\/tr>\n

\n

Methionine (+cystine)<\/p>\n<\/td>\n

\n

5.18%<\/p>\n<\/td>\n

\n

2.7% (+1.3%)<\/p>\n<\/td>\n

\n

1.85% (1.22%)<\/p>\n<\/td>\n<\/tr>\n

\n

Phenylalanine (+tyrosine)<\/p>\n<\/td>\n

\n

9.39%<\/p>\n<\/td>\n

\n

4.3% (+3.6%)<\/p>\n<\/td>\n

\n

4.51% (3.78%)<\/p>\n<\/td>\n<\/tr>\n

\n

Valine<\/p>\n<\/td>\n

\n

6.83%<\/p>\n<\/td>\n

\n

5%<\/p>\n<\/td>\n

\n

5.63%<\/p>\n<\/td>\n<\/tr>\n

\n

Histidine<\/p>\n<\/td>\n

\n

2.45%<\/p>\n<\/td>\n

\n

3.1%<\/p>\n<\/td>\n

\n

2.24%<\/p>\n<\/td>\n<\/tr>\n

\n

Total<\/p>\n<\/td>\n

\n

50.85%<\/p>\n<\/td>\n

\n

41.8%<\/p>\n<\/td>\n

\n

43.88%<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/p>\n

\"\"<\/a><\/p>\n

CAN ONE OBTAIN COMPLETE PROTEIN FROM PLANTS ALONE?<\/p>\n

Boczarski-Daniel responded that \u201cOne can certainly obtain complete protein solely from plants.\u00a0 But a better way to approach this is to ask, \u2018What specific foods will give me all that my body needs?\u2019\u00a0 In general, you will need to combine plant sources to get\u00a0 complete proteins.\u201d<\/p>\n

According to Michelle Williams, \u201cYes, you can get complete protein from plants alone. There\u2019s debate on whether some plant foods have enough of all essential amino acids to be considered \u2018complete\u2019, but all foods have some protein, including plants. You don\u2019t need to eat complete proteins in every bite at every meal.\u00a0\u00a0If you eat enough variety of whole plant foods throughout the day, vegetarians can definitely eat enough essential amino acids for vibrant health.\u00a0\u00a0Keep in mind that everyone\u2018s protein requirements are different depending on many different factors.\u201d<\/p>\n

Dr. Adams, a life-long vegetarian, adds that \u201cIt is not difficult to eat all the amino acids you need as a vegetarian.\u00a0 It is even easier if you add milk, cheese and eggs.\u201d<\/p>\n

WHAT FOOD WILL GIVE YOU ALL THAT YOUR BODY NEEDS?<\/p>\n

According to Michelle Williams, \u201cHere are a few plant sources of complete proteins: spirulina, chia seeds, hemp seeds, seitan, amaranth, quinoa, buckwheat, barley and soy foods including soybeans, natto, tofu, tempeh and edamame.\u201d<\/p>\n

Dr. Adams points out that quinoa, buckwheat, hempseed, blue green algae and soybeans all contain all 9 essential amino acids.<\/p>\n

Enrique Villasenor has long pointed out in his lectures that acorn, widely used in Native American traditional diet, \u00a0contains all 9 amino acids, though in low volumes.<\/p>\n

Another favorite food that Villasenor promotes as beneficial to the immune system is the prickly pear cactus, which contains 8 of the essential amino acids.\u00a0 He refers to both of these as \u201csuperfoods.\u201d\u00a0 \u00a0He adds, \u201cWhile some Opuntia species do not contain tryptophan, most contain phenylalanine. Phenylalanine\u00a0and tryptophan are both \u201caromatic amino\u00a0acids.\u201d They are similar in chemical composition. Aromatic amino acids are precursors for serotonin.\u201d<\/p>\n

Michelle Williams adds,\u00a0 \u201cWhole grains give you everything your body needs.\u00a0\u00a0They are a complete food because they contain all 3 macro nutrients (nutrients required for human life): carbohydrates, protein and fat.\u00a0\u00a0Most people only think of carbs when they think of whole grains, but they have a smaller percentage of protein and even smaller percentage of fat.\u00a0\u00a0A diet centered on whole grains supports your happiest and healthiest self.\u00a0\u00a0Humans can survive off whole grains alone, though I wouldn\u2019t necessarily recommend it for extended periods of time.\u00a0\u00a0\u00a0If worst comes to worse in a period of survival, stock up and eat whole grains.\u201d<\/p>\n

Boczarski-Daniel suggests that everyone reads \u201cDiet for A Small Planet,\u201d by Lappe.\u00a0 This popular primer on how to be a vegetarian was first published in 1971.\u00a0 Lappe promotes \u201ccomplementary\u201d foods because some foods that are low in certain essential amino acids can be combined with others that happen to be high in the essential amino acid that the other food is missing.<\/p>\n

She adds, \u201cWhen we speak of \u2018ideal\u2019 foods, this refers to foods that not only fulfill the requirement of providing all 9 essential amino acids, but also foods that are fulfilling to the human body, so that that we feel adequately nourished.\u00a0 In that sense, I would suggest black beans and brown rice as an ideal pair, because they complement each other\u2019s amino acids to make a complete protein. And they taste good and make the body feel nourished.\u201d<\/p>\n

Additionally, Boczarski-Daniel explains that because many plants might contain small amounts of all essential amino acids, you\u2019d have to eat quite a bit to get what your body needs.\u00a0 But if you combine foods that are \u201ccomplementary,\u201d it\u2019s much easier.<\/p>\n

\"\"<\/a><\/p>\n

WHAT ARE SOME IDEAL FOOD COMBINATIONS?<\/p>\n

\u201cDiet for a Small Planet\u201d explains that all grass grains (wheat, rice, corn, etc.) complement all legumes (peas, beans, garbanzo, soy, etc.). That is a very simplified version of getting a complete plant protein by combining (or complementing) grasses and legumes.<\/p>\n

Michelle Williams shares that a few food combinations for complete plant protein are:\u00a0Peanut butter sandwich (peanuts are legumes, and wheat is a grass, complementary); Pita chips and hummus\u00a0(pita chips are from wheat, a grass, and hummus is from garbanzo, a legume, and thus complementary); Rice and beans (again, the complement of grass and legumes).<\/p>\n

ARE THERE PITFALLS\/ PROBLEMS TO AVOID IF YOU CHOOSE VEGETARIANISM?<\/p>\n

\"\"<\/a><\/p>\n

IS IT POSSIBLE TO EXPERIENCE SICKNESS IF YOU TRY TO BE A VEGETARIAN \u201cINCORRECTLY\u201d?<\/p>\n

Boczarski-Daniel responded, \u201cIndeed.\u00a0 You really must be careful in choosing the plant combinations to make a complete protein.\u00a0 if you suddenly turn away from meat and make your diet only plants without heeding the need for complete proteins, you will likely get sick.\u00a0 The best source that I know for learning which combinations of plants make complete proteins is the book \u201cDiet for a Small Planet\u201d by Frances Moore Lappe.\u201d<\/p>\n

Dr.Adams adds that \u00a0\u201cWhen switching to a vegetarian diet, bowel movements change drastically.\u00a0 Stools become softer and more voluminous.\u00a0 This is because meat is constipating.\u00a0 When you become vegetarian, you\u00a0will notice an increase in energy and alertness.\u00a0 Of course, people who do not eat enough will have a decrease\u00a0in energy.\u00a0 Many doctors tell me that being vegetarian harms the kidneys.\u00a0 This is incorrect.\u00a0 Vegetarianism benefits the kidneys and the guts.\u00a0 Vegans do not eat milk, cheese or eggs because they are derived from animals.\u00a0 They tend to eat more nuts and seeds in order to get more protein.<\/p>\n

According to Williams, \u201cYes.\u00a0\u00a0Just because you stop eating meat, doesn\u2019t mean you\u2019re eating healthfully.\u00a0\u00a0If you\u2019re eating the standard American diet and omit meat, you\u2019re still eating a lot of processed foods and not many vegetables or whole foods like beans, seeds and grains. When I went vegetarian at age ten, I had no concept of eating healthy, I just stopped eating meat.\u00a0\u00a0I ended up living off \u00a0Rice-a-Roni, tortillas, and grapefruit juice.\u00a0\u00a0I got super sick.\u00a0\u00a0Taking meat out of your diet is a great first step, but you also have to look at what you are still eating and incorporate new foods that will continue to support your vegetarian lifestyle for your best health.\u201d<\/p>\n

DO VEGETARIANS EAT CHEESE AND EGGS?\u00a0 If not, why not?<\/p>\n

First, let\u2019s define \u201cvegetarian\u201d and \u201cvegan.\u201d<\/p>\n

In simple terms, the vegetarian eats no animal flesh. The vegan eats no animal products, at all.<\/p>\n

Williams responds, \u201cIn today\u2019s concept of vegetarian, yes, but I wouldn\u2019t suggest you rely on getting your protein and other nutrients like vitamin b12 from cheese and eggs.\u00a0\u00a0Yes they have those nutrients, but there\u2019s also an expensive price to pay.\u00a0\u00a0Animal foods are nutrient rich, too rich in fact to be consumed on a daily basis.\u00a0\u00a0Eggs and cheese have so much fat that you don\u2019t need and that you body has a hard time processing, even in the low fat dairy options.\u201d<\/p>\n

According to Boczarski-Daniel, \u201cThe term vegetarian covers a wide range of plant and animal protein choices.\u00a0 Many vegetarians eat cheese and eggs, but not all of them choose to do so.\u00a0 The reasons are countless.\u00a0 In my particular case, I choose to occasionally eat cheese and eggs.\u00a0 I do not eat animal flesh \u2014 including fish.\u00a0 My reasons are based on the cruelty with which animals are slaughtered to provide food.\u00a0 And animal flesh is unnecessary to sustain a human body.\u00a0 It is far wiser to grow the vegetables to eat, and harvest the eggs from thriving chickens\u2026\u201d<\/p>\n

REFERENCES FOR THOSE WHO WISH TO BE VEGETARIAN?<\/p>\n

One of the top references that is consistently mentioned is \u201cDiet for a Small Planet\u201d by Lappe.\u00a0 This book, in print since 1971 and sold over 3 million copies, and now revised, gives you the basic science of plant food combinations which make complete proteins.<\/p>\n

Michelle Williams suggests \u00a0The Kind Diet by Alicia Silverstone.\u00a0\u00a0\u201cIt\u2019s more geared towards veganism and macrobiotics, but it has great information on a nutritious plant-based diet and so many delicious recipes.\u00a0\u00a0You can also join my online school where I teach about plant-based eating patreon.com\/the_freedom_fairy<\/a>.\u201d<\/p>\n

\u00a0Another good reference is \u201cThe Balanced Diet for You and the Planet\u201d by Dr. James Adams, available from Amazon.<\/p>\n

WHAT FOODS WOULD YOU SUGGEST PEOPLE NOT EAT IF THEY ARE PURSUING VEGETARIANISM?<\/p>\n

According to Michelle Williams, \u201cSugar is the number one food I recommend new vegetarians not eat because it is the opposite energy to meat.\u00a0\u00a0Sugar is extreme yin\/expansive energy and meat is extreme yang\/contractive.\u00a0\u00a0While eliminating meat, you\u2019re eliminating an extreme pull in one direction (yang).\u00a0\u00a0Now all of a sudden you may find yourself feeling unbalanced if you continue eating the opposite energy (yin) without that counterbalance from the meat.\u00a0\u00a0Sugar also creates cravings for meat, which will make the vegetarian transition harder for you.\u00a0\u00a0Instead of refined white sugar I suggest brown rice syrup or maple syrup to sweeten your food, they are much more balanced energetically and nutritionally and you don\u2019t have to sacrifice foods you love.\u201d<\/p>\n

Boczarski-Daniel adds, \u201cIf you are going from a meat-eating diet to vegetarianism, I would suggest going slow.\u00a0 Keep a little fish or meat flesh in your diet until your body gets used to eating mostly plants.\u00a0 Having eggs and\/or cheese will help with the transition.\u00a0 If you feel undernourished by a plant-based diet, add some animal protein until you can make the complete transition.\u201d<\/p>\n

SIDEBAR 1 ON LAPPE<\/b><\/p>\n

Lapp\u00e9 admitted in the 10th anniversary 1981 version of the book that sufficient protein was easier to get than she had thought at first:<\/p>\n

She writes, \u201cIn 1971 I stressed protein complementarity because I assumed that the only way to get enough protein \u2026 was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.<\/p>\n

With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on fruit<\/a> or on some tubers<\/a>, such as sweet potatoes<\/a> or cassava<\/a>, or on\u00a0 junk food<\/a> (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories<\/a>, they are virtually certain of getting enough protein.<\/p>\n

In some traditional cuisines there is a balance of 70% whole grains<\/a> to 30% legumes<\/a>, which may vary to 80% grains with 20% legumes. This tradition can be seen expressed in three regions:[5]<\/sup><\/a><\/p>\n

SIDEBAR 2<\/b><\/p>\n

SUGGESTED RECIPE FROM MICHELLE WILLIAMS<\/p>\n

Simple\u00a0Brown Rice & Beans With Umeboshi<\/p>\n

Ingredients<\/p>\n

1 cup brown rice<\/p>\n

1 cup your choice of bean, dry or canned<\/p>\n

1-2 postage stamp sized pieces of kombu seaweed<\/p>\n

1 tsp umeboshi paste<\/p>\n

    \n
  1. Wash the rice in a bowl of cool water, then drain the water in a strainer.\u00a0\u00a0Repeat 2-3 times until the water turns clear.<\/li>\n
  2. Add 2.5 cups filtered or spring water to a pot with the rice and turn on the flame to medium\/high.<\/li>\n
  3. Once the pot starts to boil, add one piece of kombu, lower the flame and cover.<\/li>\n
  4. Let it cook for 45 minutes.<\/li>\n
  5. Repeat the process with the beans if you\u2019re using dried beans.\u00a0\u00a0If not, open the can of beans, drain and rinse them.<\/li>\n
  6. Once the rice is ready, add it to a bowl and serve the beans on top.\u00a0\u00a0Use umeboshi paste for a salty sour condiment that will help you digest the grains and beans better.<\/li>\n<\/ol>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    VEGETARIAN DIET? Here are the things you should consider: Here is what it means to be a vegetarian What is the difference between a vegetarian and a vegan? By Christopher Nyerges [Nyerges is an ethnobotanist, teacher, and author. He\u2019s written many books, which can be viewed at www.SchoolofSelf-Reliance.com] It is widely believed that throughout history, […]<\/p>\n","protected":false},"author":1,"featured_media":228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-227","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-survival"},"_links":{"self":[{"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/posts\/227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=227"}],"version-history":[{"count":1,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/posts\/227\/revisions"}],"predecessor-version":[{"id":229,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/posts\/227\/revisions\/229"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=\/wp\/v2\/media\/228"}],"wp:attachment":[{"href":"https:\/\/knifevoyager.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/knifevoyager.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=227"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}