What was once a diet thought only for hippies, the poor and the religious, choosing a meat-free, plant-based lifestyle opens up a whole new world of dishes that may not only save your life, but the life of animals and our planet.
As a student of biochemistry and nutrition, I’ve read many books and studies on why experts think modern civilisation has become so sick with non-communicable disease.
The answer is very simple – we’re eating the wrong foods and not moving enough.
The modern Western diet is full of junk food, unnatural ingredients and a more sedentary lifestyle of lazing around. But change is difficult.
The solution to avoiding diabetes and high blood pressure is to eat in a completely different way; and that means changing a lifetime of eating habits.
Just as our Olympic men’s rugby team sacrificed specific foods in the lead-up to their historic win, it requires an entire country to re-think what goes on the plate each day with plant-based diets becoming more popular.
This food documentary will change you
Proponents of plant-based, vegetarian diets have long claimed they are better for our health, the environment and stops the slaughter of innocent animals, and a recent food documentary lends support to changing to a meatless diet. “Food Choices” by film maker Michal Siewierski, is a three year study with interviews with the world’s top nutritional and biochemistry authorities. It is one of the most comprehensive and scientific looks at the modern human diet and its connection with disease, and will the way you think about food. The film maker’s goal was to discover the healthiest and most sustainable diet for the planet and humans, and after interviewing hundreds of doctors, scientists and nutritional specialists, his conclusion was irrefutable – go vegetarian. If you love eating meat then I’d probably avoid watching this documentary as many of us have become detached from where the meat comes from and the terrible life that animals must endure. Siewierski’s interviewees explain that nearly all our essential vitamins and minerals can be found in a broad vegetarian diet, one vitamin, B12 is only found in animals. B12, or folate, deficiency can lead to blood problems and anaemia so strict vegetarians should always supplement with B12 capsules.
Eat less animals, save the planet
In the 2016 documentary “Food Choices”, another interesting impact of reducing our consumption of animals is the reduction of greenhouse emissions and its affect on climate change. Whilst the industrial world struggles to meet a 1.5 per cent per annum reduction as agreed at the recent Paris agreements, it is surprising to learn that livestock farming is responsible for up to 20 per cent of current emissions. So how does our eating of cows, lambs and goats cause and effect the world’s climate change? You need to consider the entire food chain of how our meat is grown, fed and transported. Nitrous oxide is almost 300 times as damaging to the climate as carbon dioxide and 65 per cent of the total quantity produced by human activity comes from livestock, mostly their manure. Methane has 25 times the global warming impact of carbon dioxide and a single cow can produce 500 litres of methane a day via breathing and farting! Cows and sheep are responsible for 37 per cent of the total methane generated by human activity. Carbon dioxide is emitted when forests are cleared for grazing or for growing grain to feed animals. And fossil fuels are used to transport animals and to power the production of their feed. So if the whole world gave up the consumption of livestock meats tomorrow (not possible!), we could potentially save the planet from over heating and the rise of oceans.
Popular vegetarian diets
Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers. Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide. However, with a little planning a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breastfeeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
Types of vegetarian diets
When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude and just in case it’s all too confusing, here is a summary of the different types of vegetarians:
- Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
- Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
- Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
- Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
- Pollotarian diets exclude meat, dairy and fish, but allow poultry.
- Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
- Flexitarian diet is semi vegetarian diet that is plant-based but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
More than just curry, tofu & beans
Vegetarian diets can get boring fast without a good repertoire of recipes and ideas on how to replace animal proteins with something just as substantial, filling and nutritious. The good news is there is plenty of high nutritious vegetable proteins available at supermarkets to substitute for meats including quinoa (pronounced keen-wah), tofu (packet or fresh from the markets), pulses (chickpeas, kidney beans, lentils) and seeds (chia and fl ax) to name a few. Combine these with fresh vegetables, fruits and carbohydrates (rice, wild rice, noodles, pastries, root crops) to create an endless supply of meat-free dishes. Vegetarian dishes can take on the flavours of any cuisine, whether it’s Asian, Mexican, Italian, African or Mediterranean. Using simple ingredients and healthy vegetables you can create delicious vegetarian recipes that are sure to please the entire family or impress your friends.
- Chef Lance Seeto is the chef owner of KANU island-fusion gastropubs located in Suva and Nadi.
