Does it pay to become a vegetarian?
by Mother Miser on Sep 22,2011
Health is a top priority for my family and I, especially diet. Over the years, we have adopted a vegetarian-based diet. We do eat poultry once a week, as well as fish and eggs but we don’t eat red meat or dairy products. Since introducing a diet which is mainly plant-based, we enjoy an active life and have noticed many health benefits including increased energy and significant improvements for our skin.
Is a vegetarian diet affordable?
When the topic of diet comes up with friends and family, people often assume that eating healthy is more expensive, especially when implementing a vegetarian or vegan diet. Contrary to popular belief, a vegetarian diet is cost-effective and affordable. While some organic produce and meat substitutes appear expensive at first glance, the cost of such foods is offset by the absent cost of meat products. On average, the cost of 1 cup of red kidney beans is 60% less than the cost of a 3oz skinless chicken breast! Many other superfoods such as oatmeal, quinoa and barley are nutritional gold but relatively inexpensive.
The protein debate
Then there is the age-old misconception that a vegetarian diet does not provide enough protein. In reality, a well-balanced vegetarian diet can satisfy your nutritional needs while offering a variety of tasty meal options. Red kidney beans, oatmeal and leafy greens are but a few examples of the staples of a vegetarian diet that are, in fact, rich in protein. For example, half a cup of green lentils contains 15g of protein, ¼ cup of quinoa contains 6g of protein, and 100g of pumpkin seeds has 26g of protein, which is more than in a 100g serving of boneless-skinless chicken breast!
Other critics have argued that a vegetarian or vegan diet can deprive you of a healthy helping of essential amino acids. Animal foods have ‘complete proteins’, which contain all of the essential amino acids, whereas most plant foods are ‘incomplete proteins’, which are low in one or more essential amino acids. At its worst, amino acid deficiency can be very serious, resulting in problems such as a weak immune system or infertility. However, experts point out that you can get all of your essential amino acids by varying the plant foods in your diet. For example lentils are low in methionine and tryptophan, whereas grains tend to be low in lysine. Getting a mix of the two can balance out the so-called ‘limiting amino acids’ in either one.
The secondary costs of eating meat
Have you ever considered the secondary costs of eating meat? First there is the cost of storage, such as a fridge or freezer and then there is the cost of the electricity required to maintain that cold storage. Plus, with meat you end up paying for the weight of fat and bones, all of which you cannot eat and therefore waste. Then thawing, prepping and marinating meat is time and energy consuming. And when all the cooking is done, you still have to take the time to spray down your work space and counter tops. I can think of a hundred different things I would rather be doing!
Buying organic
The organic versus non-organic debate has been raging for years now. While the environmental benefits of organic farming methods over non-organic are widely accepted, the research on the health benefits of organic produce seem to arrive at a different conclusion on a near weekly basis. Some argue that non-organic foods, riddled with pesticides, present serious health risks. Others argue that organic products, which are more easily contaminated by bacteria or mould toxins, are potentially equally bad for your health. Whatever your opinion, organic farming is more labour intensive, which can often mean that buying organic can be more costly than buying non-organic.
If, like me, you sit in the pro-organic camp but you can’t afford to buy all of your food organic, splurge on organic meats and dairy, as the non-organic varieties tend to have higher concentrations of pesticides. As for produce, some vegetables and fruits, such as avocados and bananas, are peeled before eating whilst vegetables such as asparagus don’t absorb pesticides easily, so the potential health risks of the non-organic varieties aren’t as high. On the other hand, apples, celery, strawberries, and lettuce absorb pesticides more readily, so it might be worth shelling out for the organic options.
Small changes can make a big difference
Even small changes can make a big difference to your health and your budget. If you are not prepared to become a vegetarian overnight, consider incorporating plant-based meals two or three times per week. Limit your intake of red meat and focus on poultry and fish.
Are you a vegan or a vegetarian? Do you find yourself spending more or less on food?
Disclaimer: It’s always a good idea to consult a health professional before beginning a new diet.
{Photo: Ed Yourdon}
Mother Miser
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