Tot niet zo lang geleden verspreidden de meeste vegetarische organisaties - op hun websites en in hun publicaties - een heel aantal claims over de gezondheidsvoordelen van vegetarische voeding. Vaak leken ze het echter niet nodig te vinden om nieuwe vegetariërs uit te leggen waaruit gebalanceerde, evenwichtige vegetarisch voeding bestaat. Als gevolg hiervan verschenen er een aantal wetenschappelijke studies die gebaseerd waren op de ervaringen van individuen die een slecht samengesteld dieet volgden, en die wezen op de negatieve kanten van een vegetarisch of veganistisch voedingspatroon. Hoeveel negatieve ervaringen met veggie diëten er kunnen worden toegeschreven aan gebrekkige informatie en dito campagnes is nog onbekend.
Hoewel er hier en daar nog steeds "gepassioneerde" groepen bestaan, wordt er nu ook goed werk geleverd door organisaties die meer ruggesteun bieden aan zij die de stap naar nieuwe eetgewoonten en/of een nieuwe levensstijl willen zetten.
Het thema "voeding" is erg controversieel. De meeste studies houden zich bezig met welbepaalde voedingsmiddelen en aandoeningen in plaats van rechtstreekse verbanden te gaan opsporen. Afhankelijk van het kamp waartoe de betreffende onderzoeker behoort, kan dit leiden tot resultaten voor of tegen om het even welk voedingsmiddel. Bovendien is er heel veel variatie in metabolische reacties tussen individuen en sub-populaties onderling. Daarom is het heel delicaat om de dagelijkse voedselbehoefte van mensen te willen veralgemenen. Er bestaan heel wat termen zoals o.a. RNI (Recommended Nutrient Intake), RDA (Recommended Dietary Allowance), DRI (Dietary Reference Intake), EAR (Estimated Average Requirement), AI (Adequate Intake), UL (Tolerable Upper Intake Levels) die verwijzen naar de gemiddelde dagelijkse dosis van elk voedingselement die men zou moeten innemen, maar men kan zich afvragen in welke mate het concept van een "gemiddeld individu" een reëel beeld geeft van ieder individu afzonderlijk. Zolang er echter geen preciezere methodes bestaan, vinden wij het onze plicht om onze lezers de gangbare richtlijnen betreffende de gemiddelde dagelijkse dosis aan te bieden. Deze kunnen in veel gevallen dienen als referentie. De aanbevolen hoeveelheden die we hier gebruiken zijn afkomstig van de "UK Nutrient Intakes (RNI)" van 1991 voor de leeftijdsgroep tussen 19 en 50 jaar.
Eén van de meest gehoorde beweringen in de doorsnee vegetarische "propaganda" is dat vegetarische voeding gezonder zou zijn. Deze slogan veronderstelt dat het gevolgde dieet een verstandig vegetarisch voedingspatroon is. Dat is echter niet noodzakelijk het geval. We moeten immers beseffen dat er geen "standaard vegetarisch dieet" bestaat. Tussen "spruitjes en zeewier" en "frieten en vegetarische burgers" liggen ontelbare verschillende vegetarische voedingspatronen. Een vegetariër zou zich moeten bewust zijn van de gevolgen die de verschillende keuzes met zich meebrengen. Hoewel er heel veel vegetariërs een grote verbetering van hun algemene gezondheidstoestand vastgesteld hebben nadat ze overgeschakeld zijn op een vleesloos dieet, zijn er hier en daar ook gevallen waar we het omgekeerde zien. Deze probleemgevallen doen zich voor bij mensen die het belang van een gevarieerde voeding over het hoofd zien.
Veel vegetariërs en veganisten - vooral zij die hun keuze hoofdzakelijk gebaseerd hebben op ethische overwegingen - zijn geneigd om net het tegenovergestelde te doen als de (wat zij zien als) "gezondheidsfanaten". Door de elementaire regels voor een gezonde voeding te negeren en te kiezen voor een weinig gevarieerd dagelijks menu, riskeren zij veel meer dan hun eigen gezondheid. Ze ontmoedigen ook veggies in spe door het scepticisme tegenover vegetarische voeding verder in de hand te werken.
Als je beslist om over te stappen naar een vleesloos dieet, loont het de moeite rekening te houden met het volgende: als je voordien veel fruit, groenten en volle granen (bruine rijst/brood vb) gebruikte, is je lichaam waarschijnlijk al aangepast aan de hoeveelheid vezels die dergelijke voedingsmiddelen bevatten. Indien niet, is het raadzaam om geleidelijk aan nieuwe voedingselementen te gaan gebruiken, terwijl je de voeding die je wil laten vallen of verminderen stapje voor stapje afbouwt.
In het begin is het normaal dat er een leegte zal ontstaan doordat je vlees weglaat uit je voedingspatroon. Die leegte is in hoge mate psychologisch. We zijn min of meer afhankelijk van het "volle" gevoel dat vlees ons geeft, en daarom kan het gebeuren dat het weglaten van vlees ons de indruk geeft dat we iets missen. Voor die overgangsperiode kunnen vleesvervangers een oplossing bieden. Ook peulvruchten en granen geven een verzadigd gevoel. Het belangrijkste is dat er variatie zit in je dagelijkse menu, net als bij om het even welk dieet trouwens. Fruit, donkergroene bladgroenten, zaden en noten, groenten en volle granen zouden allemaal een plaatsje moeten vinden op jouw tafel.
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