Last week I discussed some of the advantages of a vegetarian diet from an article in the October 1995 Consumer Reports' On Health magazine. One of the questions I wasn't able to complete was: "Are vegetarian diets safe?" Today I will answer this part of the question.
In the mid-1960s, several people died following a strict macrobiotic diet consisting of brown rice, herbal tea and water. These types of diets have cast questions about the safety of vegetarian diets. However, people who eat a varied vegetarian diet that includes dairy products and eggs have nothing to fear. Even a "vegan" diet, which includes no animal products at all, can be quite safe, but you need to choose foods more carefully and consider the possibility of taking certain supplements.The main concern of vegetarians who eat dairy products and eggs is getting enough iron. The concern is greatest for premenopausal women, who lose iron when they menstruate. However, even these women can get enough iron if they eat foods such as legumes, tofu, green leafy vegetables, nuts and seeds, whole grains, dried fruit and fortified breads and cereals. Pregnant women on this diet should take a daily supplement containing 30 mg of iron.
Vegetarians who eat no meat or dairy products can have a problem getting enough vitamin B12, calcium and vitamin D. Vitamin B12 contributes to the formation of red blood cells and helps regulate the nervous system. Vegans need to consume either fortified cereals or soy beverages, or certain types of nutritional yeast (check the label). Otherwise, vegans should take B12 supplements providing at least 6 micrograms.
Calcium helps build and maintain strong bones and teeth, and helps regulate the blood, heart, muscles and nerves. Dairy products are the best source of calcium, but vegetarians don't need as much calcium because animal protein tends to block absorption of the mineral. Vegetarians should eat a great deal of plant foods such as broccoli, dark leafy greens, almonds, Brazil nuts, hazel nuts, legumes and tofu processed with calcium. Vegans who don't eat enough of these foods should probably take a calcium supplement.
The main sources of vitamin D, which helps the body absorb calcium, are fish and fortified milk. However, most people can get enough vitamin D from exposure to sunlight. Vegans who don't spend much time outdoors should take about 400 IU of vitamin D.
Question: Does "Beano" really work to cut down on the gas associated with eating certain gassy foods?
Answer: Researchers at the University of California, San Diego, recently fed 19 volunteers two lunches of corn bread and chili made with beans, broccoli, cabbage, cauliflower and onions. At the first lunch, half were given Beano while the other half received a placebo made of water and Worchestershire sauce. Then, the study was repeated a week later, reversing the groups. For six hours after each study, volunteers recorded abdominal pain, bloating and flatulance. For the first four hours, both groups reported the same amounts of pain and bloating. During the fifth hour, the placebo group experienced almost four times as much gas as the Beano group. This seems to indicate that Beano works, but only after a few hours.