If you stop eating meat, you won't be alone

By Christina Gallagher and Lauren Mannering

"What kind of black person are you?" tease Ipeleng Molete's friends who find it hard to believe he is a vegetarian.

Others crack jokes like "don't give him meat. Just put him out on the lawn, he can eat the grass.".

But Molete, 21, who has been a vegetarian for three years, says he doesn't regret his choice. "Trust me, I know what I'm missing... I have read a lot about stuff that goes into meat and it just puts me off.

"I used to get colds a lot, but I haven't since making the change, so I must be doing something right," says Molete.

The final-year technikon business student is perhaps part of growing legion of vegetarians - there are four solely-vegetarian restaurants in Johannesburg.

Take-away outlets and restaurants are now offering more vegetarian options, but one should careful of "vegetarian burgers" and chips, the so-called safe bets. They are most likely to have been fried in animal fat on the same grill as the meat products.

However, people who are strict vegetarians monitor all food and make sure it is free of preservatives, animal products, and unnecessary sugars - and find eating in restaurants difficult.

Even some beers and wines can contain a fining agent called isinglass, which is a product of fish bladders.

Michael Coyle, owner of Organic Life and vegetarian for 10 years, agrees.

"You never know what they put in there (into the food) they don't always have 100% consciousness. That's why a lot of vegetarians don't eat out."

However, all people we spoke to said that being a vegetarian now was a lot easier because more restaurants and grocery stores offered non-meat options.

Vegetarianism was popular among philosophers in ancient Greece, such as Plato and Socrates. It was also the chosen diet for religious groups in Egypt as far back as 3200 BC.

In fact, throughout history during the Roman Empire in the third to sixth centuries to the Enlightenment period in the 18th century, vegetarian lifestyle was encouraged because of reasons such as cruelty to animals and the benefits of a meat-free diet.

Mahatma Ghandi, the internationally famous Indian pacifist and human rights activist, said that being a vegetarian in South Africa was an "uphill battle" but added that "there are few places where vegetarianism will be more conducive to health, or more economical and practicable" because of its semi-tropical climate being suitable to growing vegetables and fruit in abundance.

There are many different types of vegetarians. There are vegans, who do not eat any products of animal origin, lacto-ovo vegetarians, who eat dairy products, but no meat, macrobiotics, who eliminate all processed foods, including flour and sweeteners, and eat mainly unprocessed, unrefined, foods like grains, beans, vegetables and fermented foods like soya sauce, miso and pickles - they can eat fish occasionally.

And finally, there is the pescatarian who avoids red meat and poultry, but eats fish. Often this is a good transition stage to a meatless diet.

One of the major generalisations people make about vegetarians is that they do not get enough protein and iron. But, actually, it is quite easy to get the essential nutrients if you are a little creative.

According to Irene Labuschagne, registered dietition and manager of the Nutrition Information Centre at the University of Stellenbosch, a vegetarian, or vegan, diet "can meet current nutrition recommendations for all nutrients. In some cases, use of fortified or enriched foods or supplements can be helpful in meeting recommendations for individual nutrients.

For example, protein can be found in dairy products, eggs, soya products, nuts, seeds, pulses, and grains.

Iron is found in leafy green vegetables, whole-wheat bread, molasses, eggs, dried fruits, lentils, and pulses. A good dose of vitamin C will enhance absorption of iron.

In terms of calcium you can find it in orange juice and soya milk, that is often fortified with calcium, and kale, broccoli, almonds, and seeds. Perhaps one of the most difficult vitamins to get from a vegetarian diet is zinc and vitamin B-12. Fortified breakfast cereals contain B-12 and zinc can be found in whole grains, nuts, dried beans and tofu.

"Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fibre, magnesium, potassium, foliate, and antioxidants such as vitamins C and E and phytochemicals," Labuschagne said.

Marie-Henrietta Botha, a clinical dietitian, stresses that to be a healthy vegetarian "you have to know how to mix your food to get enough protein".

"But, it can be dangerous if you're not adhering to the principles of nutrition" she said.

Coyle agreed, saying "it takes a lot of work in the beginning-education, learning and understanding. It is not as bad as it seems initially, but it will increase your energy and you will feel lighter".

There are several ways to get the essential proteins, vitamins, and nutrients, but one should consult an experienced health professional about becoming a vegetarian. Many books and websites are available that explain how to become a vegetarian and maintain a healthy diet. According to www.goveg.comvegetarians live, on average, six to ten years longer than meat-eaters.

Labuschagne says, "vegetarians have been reported to have lower body mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer."

Vegetarian women, according to www.frys-special.com, are 25 percent less susceptible to breast cancer.

Reasons given by vegetarians

Some reasons to be a vegetarian- from The Lumen Book, by GJ Caton.

Environmental reasons:

- Water conservation: It takes three to 15 times as much water to produce animal protein as it does plant protein.

Personal health:

- High fat plus cholesterol: Animal foods are higher in fat content than most plant foods.

- Vitamin-deficient: Except for the B-complex, meat is largely deficient in vitamins.

- Fibre deficient: plant food is high in fibre. Fibre absorbs unwanted excess fats; cleans the intestines; provides bulk; and aids in peristalsis.

- Carbohydrate-deficient: Meat is deficient in carbohydrates, particularly the starches essential to proper health.

- Exposure to livestock drugs: There are 20 000 different drugs that are given to livestock. The dangers of secondary consumption of these antibiotics have been well documented.