But how do you get enough Protein?
How important a question this is for many potential
vegetarians! Our culture seems to be obsessed with obtaining enough protein.
And yet
protein is one of the easiest nutrients to get. By an inappropriate
choice of foods, a person might be deficient in vitamins A or C; but it is
almost impossible to be protein-deficient on a calorically adequate diet. To
see why this is so, we need to look at protein requirements as a percentage of
calories.
Protein as a Percentage of Calories
Protein, fat, and carbohydrate--the three major components of common foods--all contain calories, in about this ratio:
1
gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
Thus, if a potato weighing 100 grams contains 76 calories and 2.1 grams of protein, we say that it contains 2.1 x 4 = 8.4 calories as protein, or about 11% calories as protein.
According to the National Research Council, an adult male requires 2700 calories and 56 grams of protein. The 56 grams of protein represent 224 calories, or about 8.3% of calories as protein. For the adult female, the figure is about the same: 2000 calories and 44 grams of protein, or about 8.8% of calories as protein.
If wheat has 17% of calories as protein, potatoes 11%,
broccoli 45%, corn 15%, and so on, then all of these foods provide enough
protein on a calorically adequate diet, even if you eat nothing but potatoes,
wheat, and broccoli. In fact, of the common plant foods, almost all provide
more than 10% of calories as protein. Only the fruits, as a rule, contain less;
but this is not going to be a problem unless one is trying to live on an
all-fruit diet.
Table 1. Protein content of some common
plant foods (100 gram dry portion) -- as a percentage of total calories
|
Food |
Calories |
% of Calories as Protein |
|
Broccoli |
32 |
45 |
|
Carrot |
42 |
10 |
|
Corn |
96 |
15 |
|
Potato |
76 |
11 |
|
Winter Squash |
19 |
23 |
|
Cucumber |
15 |
24 |
|
Sweet Potato |
114 |
6 |
|
Tomato |
22 |
20 |
|
Pinto Beans |
349 |
26 |
|
Chickpeas |
360 |
23 |
|
Lentils |
340 |
29 |
|
Peanut |
564 |
14 |
|
Barley |
348 |
11 |
|
Rice |
360 |
8 |
|
Wheat |
330 |
17 |
|
Almonds |
598 |
12 |
|
Walnut |
628 |
13 |
|
Apple |
56 |
1 |
|
Banana |
85 |
5 |
|
Adult RDA |
2000-2700 |
8 - 9 |
"But what about protein complementarity?"
In 1971, a revolutionary new book came out espousing the virtues of a meatless diet. It became a million-copy bestseller and convinced many people to try vegetarianism or become vegetarians. That book was Diet for a Small Planet by Frances Moore Lappé. In her book, Lappé put forward as her central concept the idea of "protein complementarity"--the idea that vegetarians should eat different kinds of proteins at a single meal in order to get the same quality of protein which was found in meat. Countless thousands of vegetarians thereafter referred to Lappé's charts and tables and struggled to understand the intricacies of balancing tryptophan, lysine, methionine, and all the other amino acids. The basic idea was this: while meat contains all of the amino acids, plant foods were deficient in one or more of the eight "essential" amino acids. Therefore, balance plant foods weak in one amino acid but strong in a second amino acid, with other plant foods strong in the first but weak in the second. Simple, right? Well, simple to some people, but not so simple to others, who eventually gave up the effort and went back to a meat-based diet out of fear of missing one or another of the amino acids. And yet the central thesis of this best-selling book, one which even today many vegetarians believe in, is false. There's no question that you need all of the amino acids. But virtually all plant foods have all of the essential amino acids; and not only are the amino acids there, they are present in more than enough quantity to meet the needs of normal adults, if you are on a calorically adequate diet. It's true that plant foods have more of the requirements of some amino acids than of others. Rice is strong in tryptophan, methionine, and valine, and weak in isoleucine and lysine. But rice protein sufficient to provide 100% of our quantitative protein needs, also provides 265% of the adult male requirement for lysine and 266% of that for isoleucine. (It provides 400% or more of all of the others.) The same is true for virtually all other plant foods. In fact, some plant foods which do not quite provide the requirement for total protein, such as sweet potatoes, do provide the minimum requirement for all of the essential amino acids.
Rats and People
The whole idea of "protein complementarity" got started
in 1914 when Osborne and Mendel published a paper on rat nutrition. They
noticed that baby rats fed a plant food diet did not grow as fast as other rats
who ate the same diet plus a lysine supplement. Conclusion: these plant foods
needed a lysine supplement. Unfortunately, the nutritional requirements of rats
and humans are quite different, and this was quickly demonstrated by
experiments on humans. Studies in which humans have been fed wheat bread alone,
or potatoes alone, or corn alone, or rice alone, have all shown that
these plant foods contain not only enough protein, but enough of all of
the essential amino acids, to support growth and maintenance of healthy adults.
Particularly striking were the experiments involving rice: not only was the rice
protein more than adequate, it was adequate when only about 2/3 of the calories
were provided through the rice. This means that the actual requirement for
protein for most individuals is actually less than 8% of calories as stated by
the National Research Council; the NRC has padded its figures with a
"safety factor" which many individuals do not need. A few sample
plant foods are shown with their "limiting amino acid" content in the
accompanying table. (Limiting amino acids are the amino acids the food contains
the least of in relation to human nutritional requirements.)
Table 2. Limiting amino acid content of selected "Low-Protein" plant foods
|
Food |
Limiting Amino Acid(s) |
% of RDA in 56 g. protein for 70 kg. male |
|
Corn |
Lysine |
484% |
|
|
Tryptophan |
510% |
|
Rice |
Isoleucine |
266% |
|
|
Lysine |
267% |
|
Wheat |
Lysine |
178% |
|
Potato |
Isoleucine |
241% |
|
|
Sulfur-containing amino acids |
145% |
|
Carrot |
Tryptophan |
194% |
|
|
Sulfur-containing amino acids |
190% |
Protein Deficiencies?
There are some ways you can become protein deficient, but
it's pretty hard. One way is not to get enough food. We sometimes see people in
famine areas with bloated bellies who are suffering from protein deficiency.
They are also suffering from deficiencies of calories, iron, calcium, and
vitamins A through Z. In short, they are "starving to death," and
their problem is not so much lack of protein as it is lack of everything.
Another way to become protein deficient is to get almost all of your calories
from alcohol and/or sugar. Sugar contains no protein! Hard liquor contains
virtually no protein (beer contains very small amounts). So if you are an
alcoholic sugar junkie, you may be in danger of protein deficiency. Another
possible source of deficiency is that infants may be fed foods which they
cannot digest. Because of the sufficiency, or overabundance, of plant
protein, animal products (milk, cheese, and eggs as well as meat, fish, and
poultry) are completely unnecessary for adequate protein nutrition. Breast
milk, incidentally, which has provided human infants with adequate protein for
hundreds of thousands of years, provides 6% of calories as protein--far less
than that of whole cow's milk, which contains 22% of calories as protein. Not
only is plant protein sufficient, it is often superior to animal
protein. Excessive protein consumption is now strongly linked to bone weakness
and osteoporosis. Studies done on calcium loss have shown that as protein
consumption increases, so does calcium loss. Not only that, the protein in meat
(which is higher in the sulfur-containing amino acids) causes a greater
calcium loss than the same quantity of protein in soybeans! So as far as
preventing calcium loss and the possibility of osteoporosis, plant protein is
superior in this case to animal protein. The word on protein
complementarity is: forget it. The whole idea that this is necessary is a
myth. Frances Moore Lappé has now essentially reversed herself on this issue,
saying that getting enough protein "is much easier than I thought."
It's good to get a variety of foods, because you need all the various vitamins
and minerals--not because of protein. If you get plenty of a variety of plant
foods, regardless of your combining techniques (or lack thereof), and you get
enough calories (not too difficult for most of us), it's almost impossible to
be protein deficient. Protein is one of the easiest nutrients to get.
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Spiritual Traditions and Vegetarianism
The basis of vegetarianism, for many vegetarians, is ethical—that it cannot be right for us to kill animals for food, when it is so easy (and also more healthful) to live on plant foods or foods obtained without killing (e. g., dairy products). There is in every major spiritual tradition those who follow vegetarianism—and indeed, who interpret the highest calling of their tradition as favoring, if not mandating, a vegetarian diet. This should give pause to anyone considering the ancient traditions and the morality of killing for food.
CHRISTIANITY
Most Christians today probably eat
meat without giving it a second thought; but many early Christians were
vegetarian, including Clement of Alexandria, Origen, John Chrysostom, Jerome,
and Basil the Great. According to some early church writings, Matthew, Peter,
and James the brother of Jesus were vegetarians. Many of the Old Testament
principles concerning compassion for animals are accepted by Christians. God's
compassion for animals is indicated at several points in the New Testament as
well: Luke 12:6 states,"Are not five sparrows sold for two pennies? And
not one of them is forgotten before God." Matthew 12:7 states about animal
sacrifice: "If you had known what that text means, `I require mercy, not
sacrifice,' you would not have condemned the innocent." Christians have an obligation to feed the hungry (Matthew
25:35), and many world hunger analysts think that "A diet rich in animal
products creates dependence on imports for food and can widen the gap between
rich and poor" (Worldwatch Institute). Modern day Christian vegetarians
include many in the Seventh-day Adventist church, which recommends
vegetarianism to its members, and the great humanitarian Albert Schweitzer, who
said: "While so much ill-treatment of animals goes on,
while the moans of thirsty animals in railway trucks sound unheard, while so
much brutality prevails in our slaughterhouses . . . we all bear guilt.
Everything that lives has value as a living thing, as one of the manifestations
of the mystery that is life."
BUDDHISM
Buddhism teaches that the path to
liberation lies in overcoming attachment and desire. The first precept of
Buddhism is not to kill any living being. As meat-eating involves killing
animals, it would seem that vegetarianism is a consequence of the first
precept. "Let all creatures,
let all things that live, all beings of
whatever kind, see nothing that will bode them ill! May naught of evil come to
them!" states the Buddha (quoted in the Culla-Vagga). The Mahayana
tradition is especially strong on vegetarianism; it pictures the Buddha not
only as himself a vegetarian, but as one who taught others to be vegetarians.
The Lankavatara sutra devotes an entire chapter to the evils of eating meat, saying: "Meat eating in any form, in any manner, and in any
place is unconditionally and once for all prohibited. . . . Meat eating I have
not permitted to anyone, I do not permit, I will not permit." Not all Buddhists practice what the tradition teaches, and
many Buddhists today will eat meat; but the tradition handed down about the
Buddha indicates that the Buddha intended the path to selflessness to include
abandoning the killing of animals in any form.
HINDUISM
The Hindu tradition clearly
advocates vegetarianism, and Hindu teachers have advocated vegetarianism for
many centuries. It is an important facet of their beliefs in reincarnation and
karma—that all souls, upon death, are reborn in another body. There is no
difference between an animal soul and a human soul in this respect; thus, just
as we would not kill a human being, we should not kill animals either. It is the devotees of Krishna, of which the modern Hare
Krishna movement is a spiritual descendant, who really gave vegetarianism its
big push within Hinduism. They originated the tradition of the cow as sacred in
India. Some Hindus have resisted this trend, but those who are true to the
Hindu traditions will not eat flesh in any form and are vegetarians. Mahatma Gandhi, the great modern Hindu leader, was a
vegetarian and saw vegetarianism and the respect for the "sacred cow"
as part of nonviolence: "Protection of the cow means protection of the
whole dumb creation of God. . . . Cow protection is the gift of Hinduism to the
world. And Hinduism will live so long as there are Hindus to protect the
cow."
JAINISM
The Jain religion, another of the
great traditions of India, consists of followers of the prophet Mahavira. Like
Buddhism and Hinduism, it
shares the ideas of reincarnation, karma, and
nonviolence. The Jains are perhaps unique in that vegetarianism is
unequivocally demanded of all Jains. Ideally, in fact, one should harm no
being, not even plants; but while harming the less developed creatures is
relatively better than harming humans or animals, no Jain may eat meat in any
form, even if the animal died a natural death. The Federation of Jain
Associations in North America explains: "As Jains, the primary reason for us being
vegetarians is our compassion for all living creatures, or AHIMSA. Health and ecology
are secondary reasons. But it is very helpful for us to know how vegetarianism
is an ecologically friendly practice. . . . Ahimsa—harmlessness and protection
to all living beings—is the very first vow for all the Jain householders and
monks. It is of great importance to be a vegetarian, but you still have to
contemplate not inflicting pain to the organisms that have shared our earth
beautifully for billions of years. It's up to us to respect all life in this
world."
PAGANISM
The "Pagan" religions
include not only ancient religions such as those of the mother-goddess and the
classical paganism of Greece and
Rome, but also modern neo-Pagans and others in
the New Age movement. Classical paganism had many illustrious vegetarians who
were outspoken on the subject. Such figures as Ovid, Appolonius of Tyana,
Plutarch, Plotinus, and Porphyry were all vegetarians who also identified
themselves with classical paganism. Plutarch's essay On Eating of Flesh
is still quoted by vegetarians today. Porphyry, living several hundred years
later, wrote the earliest surviving book-length treatment of vegetarianism, On
Abstinence from Animal Food, where he forthrightly deals with the moral
worth of animals, the natural repugnance of humans to animal flesh, and the
effects of meat-eating on health. Many modern neo-pagans are vegetarians as well, as is
evident from looking at modern neo-pagan literature. They quote the Pagan
Federation principles in support of their vegetarianism: "`Do what you
will, but harm none.' . . . Each person is responsible for discovering their
own true nature and developing it fully in harmony with the world around
them."
JUDAISM
Many Jews are today vegetarians.
They base their vegetarianism on the fact that the first diet commanded by God
in Genesis was a
vegetarian diet: "God also said, 'I give you all plants
that bear seed everywhere on earth, and every tree bearing fruit which yields
seed: they shall be yours for food.'" (Genesis 1:29). The ultimate desire
of God is for a world like that in the Garden of Eden, where humans and even
animals are all vegetarian: "The wolf shall dwell with the lamb, and the
leopard shall lie down with the kid, and the calf and the lion and the fatling
together, and a little child shall lead them. . . . They shall not hurt or
destroy in all my holy mountain; for the earth shall be full of the knowledge
of the Lord as the waters cover the sea." (Isaiah 11:6, 9) Compassion to
animals is part of Jewish teaching. Animals, as well as humans, are to be
rested on the sabbath (Exodus 20:10), one has an obligation to relieve the suffering of animals (Deuteronomy 22:4, Exodus 23:5), and
"a righteous man cares for his beast" (Proverbs 12:10). God himself
cares for animals, for "his tender care rests upon all his creatures"
(Psalms 145:9). Finally, Proverbs 23:20 advises, "Be not among
winebibbers, or among gluttonous eaters of meat."
ISLAM
Islam neither recommends nor
disapproves of vegetarianism. However, there is respect for animals and
even the practice of vegetarianism among those who practice Islam. The prophet Mohammed himself was kind to animals,
something even Western historians have recognized: "His humanity even
extended itself to the lower creation. He forbade the employment of living
birds as targets for marksmen, and remonstrated with those who ill-treated
their camels. When some of his followers had set fire to an anthill he
compelled them to extinguish it."—D. Margoliouth, Mohammed, p. 458.
The Qu'ran 6:38 remarks: "There is not an animal in the earth, nor a
creature flying on two wings, but they are peoples like unto you." Some followers of Islam have become vegetarians. This is especially true of the
Sufis, who represent the mystical dimension in Islam, some of whose number both
in ancient times and today are vegetarians. An old story is told about Rabia
al-Adawiyya (died 801), an early woman Sufi saint. She was sitting in the midst
of a number of animals, and was approached by Hasan of Basra. The animals all
run away, and Hasan asks why. Rabia replies, "You have been eating meat.
All I had to eat was dry bread." The animals recognized that Rabia was a
vegetarian and that Hasan was not.
BAHA'I
The Baha'i writings do not
specifically forbid meat or require vegetarianism. However, it is safe to say
that vegetarianism is strongly
encouraged. The Baha'i writings state: "The food of the future will be fruit and grains. The
time will come when meat will no longer be eaten. . . . our natural food is
that which grows out of the ground. The people will gradually develop up to the
condition of this natural food." "To blessed animals the utmost kindness must be
shown, the more the better. Tenderness and loving-kindness are basic principles
of God's heavenly Kingdom. Ye should most carefully bear this matter in
mind." "It is not only their fellow human beings that the
beloved of God must treat with mercy and compassion, rather must they show
forth the utmost loving-kindness to every living creature. For in all physical
respects, and where the animal spirit is concerned, the selfsame feelings are
shared by animal and man. . . . The feelings are one and the same, whether ye
inflict pain on man or on beast." "Train your children from their earliest days to be infinitely tender and
loving to animals."
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The most important thing you can do for the Environment
Meat production and livestock
agriculture:
Use over 90% of the
agricultural land area in the United States--over half of the total land area
of the country
Use hundreds of billions of gallons of water every day for crop irrigation
Use more energy per capita than the less developed
countries spend per capita on energy for all purposes
Are the major contributors to deforestation in the United States and in the tropical forests of Central and South America, where forests are being chopped down at the rate of 25 to 100
acres per minute
The Most Important Thing You Can Do for the Environment Is to Become a Vegetarian
Vegetarianism--the practice of not eating meat, fish, or fowl--is a logical conclusion for all who are in tune with the earth, with the animals, or with their own bodies. A vegetarian diet is undoubredly healthier: heart disease, cancer, and many of the other "diseases of civilization" are linked to meat consumption. And a vegetarian diet would also be of direct benefit to the 8,000 animals which are slaughtered for food every minute in the United States alone. But what about the environment?
Vegetarians Use Much Less Agricultural Land
Over 90% of all agricultural land (two-thirds of the cropland, all of the grazing land) is used for livestock agriculture in the United States. Meat consumption is a very inefficient use of plant foods, because you get only a small portion of any of the food nutrients which you feed the animal back when you slaughter the animal for food. The proportion wasted varies, but it's always at least on the order of 3 to 1, and more usually like 5 to 1, 10 to 1, or higher. This problem is of increasing importance, as millions around the world starve every year, and even the U. S. may soon be faced with cropland shortages.
Vegetarians Preserve Topsoil
Soil erosion is another one of the deleterious consequences of meat production. Since the beginning of agriculture, humans have totally eroded over half of the then available agricultural land. In the United States, we are losing several billion tons of topsoil each year on cropland and grazing land--almost all of which can be attributed to livestock agriculture. This is about the equivalent of losing four inches of topsoil over four million acres of cropland. Geographer Karl Butzer puts it this way: "In about 150 years the agricultural soil resources of the United States have been cut by about half, and in some areas such as Oklahoma, a single generation sufficed to destroy almost 30 percent of the soil mantle. Such a systematic if unconscious rape of the land has had an impact that rivals or exceeds that of 6 to 10 millennia of cultivation in the Mediterranean world."
Vegetarians Let the Rivers Flow
Water is another precious commodity which is continuously
and contemptuously wasted by the meat industry. It has been estimated that
80%
of all the water used by agriculture goes directly or indirectly for animal
products (meat, dairy, etc.); and agriculture both uses and consumes more water
than any other use. Agriculture uses 40% of the water used, and consumes over
80% of the (nonreusable) water consumed, in the U. S.; whereas ALL domestic
water consumption by private individuals is less than 5% of the total of water
consumed. The amount of water which we would save by ELIMINATING
TOTALLY all personal water usage (toilet flushing, lawns, cooking, showers,
etc.) does not even APPROACH what we could save by becoming vegetarian. And
this does not even consider that over one billion tons of animal excrement
enter U. S. waterways every year!
Vegetarians Save Trees Every Day
Forests are another resource being decimated by meat
consumption. The single most important reason for deforestation in the
United
States and much of the rest of the world is cattle grazing. And this
is happening at just the time when demands for forest products are escalating
DRAMATICALLY. Wood prices and paper prices have been going up lately--total
demand for wood products worldwide will have more than doubled in the period
from 1974 to 2000.
It's the same story in the less developed countries as well; around the world, they are chopping down tropical moist forests at the rate of 50 to 100 acres per minute. In Central and South America, the leading cause of this deforestation is--you guessed it--conversion of forest land to grazing land for cattle.
Vegetarians Maintain Climatological Balance
It gets grislier. As forests are decimated, they change the climate. It has been widely observed that rainfall increases in forested areas, decreases in areas that have been deprived of forests. Deforestation affects climate in other ways as well. Forests are usually replaced by cows, which belch huge quantities of methane into the atmosphere, contributing substantially to the greenhouse effect. Worse: the forests stumps are infested by termites, which are also an important source of methane in the atmosphere. Worse: trees incorporate 10-20 times as much carbon as does crops or pasture, thus substituting crops or pasture (or desert) for trees releases carbon dioxide to the atmosphere, thus also contributing to the greenhouse effect.
Vegetarians Conserve Energy Resources
Energy is another vital resource which is wasted. Deep-sea fishing, for example, is extremely inefficient in terms of fossil fuel energy: getting catfish in the U. S. takes 40 times more energy than growing wheat, in terms of food calories produced. And in general, meat production requires 5 to 1000 times the fossil fuel energy that plant foods do. The U. S. spends more than twice the energy per capita on its food consumption than the average less developed country spends per capita on energy consumption for all purposes. To bring the world "up" to the United States' destructive standard of living in diet would easily bankrupt our energy supplies. In most of the world this would mean (minimally) doubling or tripling energy inputs--something which is laughable just at the level of energy considerations, even if the vast quantities of additional land and water required for this were available.
How long is this going to continue? Obviously it cannot go
on for very much longer, historically speaking. It may be 20-30 years before we
begin to feel the real consequences of continued emphasis on meat
consumption. These consequences are going to be:
What You Can Do
Fortunately, there's something which we can easily do
about this environmental destruction: we can stop eating meat. Other movements
for social change--whether they be animal rights, ecology, peace, justice, or
anything else--protest what others are doing. It is these others
who are killing dolphins in tuna nets, creating toxic wastes, waging aggressive
war, raising our taxes, and so forth. The vegetarian movement challenges the
individual to change his or her own life. That's something each one of
us can do, and thereby not only help bring about greatly needed reforms, but
also serve as a simple, permanent, unmoving example of the power of the
individual to change the world.
Life for Today's Farm Animals
Our image of farm animals is for the most part a pleasant
one. "Old MacDonald had a farm," goes the children's rhyme, and it is
followed by accounts of a moo-moo here, a moo-moo there, everywhere a moo-moo. 
The children's rhyme does not mention that the animals are killed for food. But somehow we are left with the idea that except for being killed at the end, farm animals are well cared for. Farm animals (at least in our imagination) enjoy beautiful surroundings and lead natural lives that many humans would envy: cows grazing, chickens scratching on the ground, and pigs rooting in the field. It seems that farm animals don't live a bad life.
Or do they?
EVERYWHERE A MOO-MOO
The idyllic image of farm animals living contented lives
is something ingrained in our consciousness. Farm animals, we imagine, have a
pleasant life; and this idea props up our willingness to accept foods based on
animal confinement and slaughter. But how accurate is this picture? Sadly, image and reality
do not always agree. Most farm animals do not live out their lives in the
barnyard, but in huge, crowded confinement buildings--called "factory
farms." "Factory farming" of animals means intense crowding in
cages, barns, or stalls; systematic mutilation (dehorning, debeaking, etc.);
complete disruption of "natural" behaviors; and intense discomfort
during transportation of animals to the slaughterhouse. How do animals really
fare on today's farms?
VEAL CALVES
During the 14 to 16 weeks of his brief life, the veal calf
spends most of his time in complete darkness in a small crate, in which he
cannot 
times (twice a day).
Darkness keeps calves quiet and reduces the restlessness and boredom of
standing in a bare wooden crate. (Calves, in the "wild," are normally
active, playful, and sociable animals.)
In addition, veal calves are kept deliberately anemic so that their flesh will be pale and tender --the "gourmet veal" valued by the consuming public. Straw is not allowed in their crates because that might be eaten, providing iron. They are fed a liquid milk diet which is low in iron but promotes fast weight gain. By the time the calf is killed, he is often so anemic, sick, and weak that he is near death anyway.
DAIRY COWS
Dairy cows are kept under highly stressed conditions to
produce maximum milk at minimum cost. This means a concrete stall or a slatted
metal floor where each dairy cow remains for 10 
months at a time. She is kept
constantly pregnant and lactating. In the "wild," a cow would live
20-25 years; in our dairy-consuming culture, she will be lucky to live for four
years. When her milk production drops, she is slaughtered for meat. She is separated from the calves she bears within a few
hours after birth. Many observers have noted the strong attachment between the
calf and mother, and this separation undoubtedly produces great anguish. Substantial savings in feed, labor, and barn space have
been achieved as the result of a Swedish invention called a "UNICAR."
These are cages on wheels, brought into a milking "parlor" two or
three times a day where each cow is hosed, fed, and cleaned. The stress of
being kept in these cages 10 months out of the year requires that she be given
tranquilizers to calm her unexercised muscle and nervous systems.
CHICKENS
"BROILERS" AND "LAYERS"
laying hens confined to "battery cages," 4 to 5 chickens in a cage
one foot square. This is so little space that the chickens cannot even spread
their wings. And this is the condition they are kept in 24 hours a day, seven
days a week. "Broilers" are not kept in cages but in huge sheds. At first
they have some room but as they grow bigger there is less and less space per
chicken, and in the end they have little more room than the "layers"
which are kept in cages. For all chickens, the stress of the "factory
farm" system is intense because of the crowding. Chickens are driven so
berserk that they will attack and kill each other. To guard against this
possibility, they are routinely de-beaked (have much of their beak cut off),
without anaesthesia --a quite painful process. They are routinely dosed with
large quantities of antibiotics. Under normal conditions, chickens would live
about 15-20 years; but in factory farms, broilers live only two months, while
layers live at most about two years. Death comes even earlier for male chicks
born to laying hens: because males cannot lay eggs, they are separated from
females shortly after hatching and tossed into bins where they usually
suffocate underneath other male chicks piled on top of them.
PIGS
Pigs are also kept in intensely crowded conditions. In some
ways, the situation in which pigs are kept is the saddest, because they are

about 1/3 the size of a
twin bed. There is no room to move, so calories are not burned up doing useless
things like walking. Pigs in the wild are highly social and clean creatures,
naturally friendly, loyal, and forgiving. The pig factory is diametrically the
opposite: their stalls are built on slatted floors over large pits into which
urine and feces fall, creating an overwhelming stench. The ammonia, methane,
and hydrogen sulfide are a serious health problem for the pig's lungs. Also a serious health hazard for pigs is the complete lack
of bedding or soft soil. 100% of factory-farmed pigs (who are cloven-hoofed)
suffer infections from foot injuries as a result of constant standing on
concrete or metal floors of their pens. Cannibalism is the reaction of many
pigs under such stress, and tail-biting is a common problem. One common
solution to this is tail-docking--removing the tail, again without anaesthetic.
Beef cattle are in some respects the best treated of all
factory farm animals. Many cattle are kept in pasture when they are young or
during the good weather season. However,
"factory
farming" techniques
make it even into the realm of beef cattle. Before they are slaughtered, many cattle are confined for
long periods of time to feedlots, where the same crowding, high doses of
antibiotics, and mutilation occurs as with other factory farm animals. Castration of young males is a common procedure (almost
invariably done without anaesthetic). In one procedure, a tight ring is placed
around the calf's scrotum; the animal writhes in pain until after a half an
hour or more the scrotum goes numb. (About a month later, his testicles fall
off.) Another procedure is just to slit the scrotum and pull out the testicles.
Branding of cattle is also a very painful procedure which seriously burns the
skin. Dehorning is another painful procedure--horns just take up
room in the feedlot, and allow for the dangerous possibility of the cattle
attacking each other due to the crowded and frustrating conditions. Live tissue
must be cut, and the bleeding often results in maggot infestation and
infection.


Getting to the slaughterhouse is a traumatic ordeal for
most farm animals. Animals are crowded together and given no food or water for
hours or days. There is no protection against extremes of heat in summer or
cold in winter, and some animals die during the process. Others suffer broken
limbs or for other reasons simply cannot move under their own power by the time
they reach the slaughterhouse. The act of slaughter itself does not have to be painful.
The animals are supposed to be stunned before they have their throats slit.
Nevertheless, the animals can clearly sense what is about to happen; they can
smell the blood of those who have gone before, and are terror-stricken as they
approach the moment of death. Horribly enough, effective stunning does not always take
place; in the hurry of the slaughterhouse, some animals are either incompletely
stunned or not stunned at all. In that case, the animal will bleed to death
while fully conscious.
. . . AND THAT'S NOT ALL . . .
"Factory farming" of animals is also harmful to humans who eat them. The leading causes of death in this country are heart disease and certain cancers, linked to high consumption of saturated fat, cholesterol, excessive protein, and lack of fiber--the very ingredients of a meat-oriented diet. And this doesn't even touch the problem of all the hormones, antibiotics, and drugs which are pumped into factory farm animals. There are also serious environmental hazards. The leading cause of water pollution in the United States is livestock agriculture, which dumps billions of tons of manure into our water supply each year, many times the amount of human waste.
WHAT WE CAN DO
Animals on factory farms do not lead pleasant lives, nor do they die easy deaths. Far from a carefree life of ease, animals are treated in inhumane ways which make the slaughterhouse and the release of death practically a godsend. These animals do us no harm, and yet we inflict suffering and death upon millions and billions of them each year. Do we want to be part of a system which produces such pain, suffering, and death, day in and day out, in order to produce inexpensive meat, when meat consumption is quite detrimental even to our own health?
The factory farm system is barbarism, pure and simple. The
way to remove it is equally simple: stop buying the products of the factory
farm. "Conscientious
omnivores" would only buy products from "free range animals," or
at least reduce their meat consumption. However, for those who want to
completely eliminate meat consumption, there is a broad range of delicious
vegetarian foods which are not only tasty but more healthful for us, too. If
people do not buy the products of the factory farm, there will be no more
factory farms. Changing our diet is all it takes.
--Bernadette
Sonefeld and Keith Akers
One of the most common misconceptions about vegetarianism is that vegetarians eat chicken. Chicken has a reputation as a "health food" due to its low-fat content. So why shouldn't we eat chicken? To begin with, vegetarians never eat chicken. A vegetarian is one who does not eat any animal flesh, and chicken is just as much an animal as a cow or a pig. But definitions aside, it is unwise for those who care about health, the environment, or animals, to eat chicken.
FACTORY FARMED CHICKEN
Almost all chicken meat in the United States is produced through the "factory farming" system, in which animals are closely crowded together in filthy, disease-ridden conditions. Because of these unhealthy conditions, many chickens die even before they get to the slaughterhouse. For example, in an operation with 100,000 broiler chickens, approximately 250 birds die per day. Before being caught for the trip to the slaughterhouse, food and water are withdrawn; at the slaughterhouse, birds wait in trucks another 1 to 9 hours to be killed, sometimes in very hot or very cold weather.
Chicken is far worse than beef in terms of contamination and bacteria. The Atlanta Constitution reported in 1991: "Every week throughout the South, millions of chickens leaking yellow pus, stained by green feces, contaminated by harmful bacteria, or marred by lung and heart infections, cancerous tumors or skin conditions are shipped to consumers." Salmonella is present in over one-third of all chickens, and many millions of Americans are infected each year. The symptoms of salmonella poisoning are very similar to the flu (though only occasionally fatal), and thus many who are infected may never even be aware of what they have. To prevent these problems, chickens are usually heavily dosed with antibiotics (more than half of all antibiotic use in the U. S. is on factory farms!), but this indiscriminate use of antibiotics in turn helps create resistant strains of salmonella and other disease-causing germs, decreasing the effectiveness of antibiotics to fight human infections.
HEART DISEASE, CANCER, AND MEDICAL COSTS
And even if bacterial contamination were eliminated, we still have the tremendous problems of heart disease and cancer, the leading causes of death in the United States. Repeated efforts to lower cholesterol levels through switching from beef to chicken have ended in failure. Chicken is somewhat lower in fat than beef, but it still contains quite a bit of fat and even more cholesterol per calorie than does beef or pork. Moreover, meat which is lower in fat is always higher in protein, and excess protein is damaging to health just as is excess fat. Chicken which has 29% of its calories as fat contains 71% of its calories as protein, while ground beef which has 49% of calories of fat has 51% of its calories as protein. In terms of excess protein consumption chicken is worse than beef or pork. Problems caused by or related to excess protein consumption include kidney stones, kidney disease, osteoporosis, bladder cancer, and lymphoma. Chicken meat also completely lacks fiber; lack of fiber is linked to a variety of digestive disorders ranging from constipation to colon cancer. The three basic problems with our American-style diet—too much fat, too much protein, and lack of fiber—are thus all made worse by chicken consumption. Those who switch from beef to chicken are at best trading one set of health hazards for a different set. Chicken has done little for the nation's health. In the past twenty-five years, we have seen a huge increase in poultry consumption; but health care expenditures during the same period showed phenomenal growth, now costing us hundreds of billions of dollars each year in the United States. The "switch" from beef to chicken has evidently had little, if any, effect on rising medical costs.
ENVIRONMENTAL RISKS
Raising chickens affects the environment as well. Feeding grain to chicken may be somewhat less inefficient than feeding grain to cattle, but it is still wasteful—you must feed at least three times the amount of protein, calories, and other nutrients to the chickens in the form of plant foods than you retrieve in animal flesh at the end. Each year millions of children die due to malnutrition or starvation, and yet the Western countries continue to waste this grain by creating more and more chicken flesh. Moreover, chicken production results in incredible quantities of manure; a one-million hen complex produces 125 tons of wet manure each day. Animal agriculture in the U. S. produces many times more waste products than humans do. In many areas of the country livestock manure causes dangerous contamination of the drinking water due to nitrates. Even when used as a plant fertilizer, chicken manure can cause difficulties, as in Texas several years ago when cantaloupe fertilized with chicken manure caused sickness in human beings. The fault lay not with the cantaloupe but with the disease-ridden chicken manure.
COMPASSION FOR ANIMALS
And what about the effect of the "factory farming" system on the animals themselves? Over 7.5 billion birds are killed each year in the United States. We would probably like to believe that these animals at least lived fairly comfortable lives until they were taken to the slaughterhouse, and would also like to believe that chickens are then quickly and painlessly killed. Unfortunately, this is not true. Chickens are crowded together in cramped, windowless sheds, and must breathe concentrated excretory ammonia fumes which damage their eyes and lungs. They are mutilated by "debeaking"—the practice of cutting off most of the chicken's beak when the chicken is young. The reason for "debeaking" is that without it, chickens in their cramped circumstances would peck each other and even attack and kill each other. Obviously, a chicken which needs to be "debeaked" in the first place is not a happy chicken; and the process of debeaking (akin to partial amputation of a human finger, without anesthesia) is quite painful in itself. Birds are deliberately bred to gain more weight than their legs and feet can support, leading to more pain. Turkey production is no better than chicken production. Turkeys, like chickens, are kept in intensely overcrowded quarters; they must be heavily dosed with antibiotics, are subject to many diseases, and have their beaks and their toes partially amputated (without anaesthetic, of course). Turkeys over the years have been bred to be fatter and fatter; today's turkey is so overweight that it cannot mate and must be bred through artificial insemination. "Humanely raised" poultry avoids some of the worst abuses, such as debeaking and overcrowding. But chickens and turkeys are still killed long before their natural lifespan has elapsed, and it still is not a healthful food, as meat from any chicken or turkey—no matter how "humanely" raised—is going to be high in fat or protein (or both), and completely lacking in fiber. Chickens do not die easy deaths, either. The "humane slaughter" laws do not cover chicken or any other poultry. Slaughterhouses are operated as mechanical "disassembly" lines with as little human intervention as possible. Stunning devices are not required by law, and even where used only 1/3 of the chickens are effectively stunned. Some chickens have their throats slit and bleed to death while fully conscious. Millions of unfortunate chickens also escape the automatic knives that slit their throats, and thus go into the next stage—the scalding tank—alive and fully conscious.
A HEALTHY AND COMPASSIONATE ALTERNATIVE
The process of "factory farming" poultry in crowded circumstances results in sick and highly stressed birds, and a food which makes millions of Americans sick each year, due to salmonella, heart disease, cancer, osteoporosis, kidney stones, and many other of the "diseases of civilization" which are causing medical costs to soar year after year. But it is also a wasteful food and a cruel food. Nobody wants to know about, or hear about, the life and death of chickens. But (as Peter Singer points out in Animal Liberation) if it is unpleasant for us to think about, what can it be like for the chickens to experience it? Vegetarians, by contrast, suffer less from heart disease and cancer; and not only do they have to worry less about dying, nothing had to die for them. There are many problems in the world which we feel we can do nothing about; but the systematic cruelty to chickens, committed on a massive scale which defies comprehension, is not one of them. If we become vegetarians, we are not participating in this cruelty and we are the better for it as well.
--Keith Akers and Kate Lawrence
For some reason, fish is the last item to leave the menu of many would-be vegetarians. It appears to be the least objectionable item among the flesh foods. Let's look at the reasons why this is so and then examine the case against fish and the case for vegetarianism. Fish appears to be not so bad, or even good, from a health standpoint. Most of the well-publicized evils of meat come from its high-fat content; and fish is low in fat. Moreover, populations with a high-fish diet also have a decreased rate of heart disease. Recently, we have found that fish oil actually appears to have beneficial effects on heart disease. Fish, secondly, does not seem to be that bad from an environmental point of view either. Fishing does not cause soil erosion; it does not encourage groundwater depletion; no forests were cut down to allow fish to graze. So, what is wrong, from an environmental point of view, with eating fish? It does not even seem to be such a bad food from an ethical point of view either. Isn't the main ethical problem with animal products in general, that they involve putting animals in stifling conditions on "factory farms," where animals are mutilated, crowded, and kept in confined conditions for their entire lives? Fish, by contrast, live out their entire lives in complete freedom, being killed only at the end.
Let's take a look at these arguments, one by one.
Nutritional Hazards of Fish
The argument that fish is a low-fat food is correct but misses the point of the vegetarian objections to meat on nutritional grounds. There is more wrong with meat than just fat. Excessive protein, and lack of fiber, are equally great problems. Fish is low in fat, and that's good; but it is excessively high in protein, and has zero fiber--and that's bad. It's worth reviewing some of the evidence about high-protein diets. First of all, high-protein diets are overwhelmingly linked to osteoporosis and loss of calcium from the bones. Not only does calcium excretion increase as protein consumption increases, thus resulting in negative calcium balance; calcium excretion also increases as the kind of protein shifts from vegetable to animal protein. Eskimos, for example, take in 2500 milligrams of calcium each day in the form of fish bones, and suffer from rampant osteoporosis--worse than Americans suffer from. This is a consequence of their fish-centered high-protein diet.
Secondly, high-protein diets are strongly associated with kidney disease. They can do damage to the kidneys and reduce the ability of the kidneys to function by perhaps half over a lifetime of abuse. There is also a direct correlation between animal protein consumption and kidney stones.
Thirdly, high-protein diets are well correlated to several forms of cancer. High-protein diets are a leading dietary variable connected with the lymphomas, with kidney cancer, and even with colon cancer. Experimental evidence suggests that protein promotes cancerous growths of all kinds. Fish contains no fiber and thus eating it compounds all the various problems--from constipation to colon cancer--connected with lack of fiber. Finally, fish is high in cholesterol. In fact, in terms of calories consumed, fish has about twice the amount of cholesterol than does pork or beef. Some seafoods, such as crab, shrimp, and lobster, contain even more cholesterol. Studies in which persons switched from a beef / egg diet to a diet high in chicken and fish have repeatedly shown that there is no drop in serum cholesterol levels. The blood-thinning properties of fish oil (which are shared with aspirin, incidentally) have been widely trumpeted as a possible "magic bullet" against heart disease. But thinning the blood has other unpleasant properties. Eskimos, for example, who eat lots and lots of fish, are known to suffer from fatal nosebleeds; and they also have an increased risk of dying from strokes. Fish oil is high in cholesterol and fat and appears to promote gallbladder disease. And this does not even touch the problems of eating contaminated fish from polluted waters. So much for the health benefits of fish.
Fishing and the Environment
What about the environmental effects of fishing? It is true that fish do not consume the resources which most livestock agriculture does. However, the argument that fishing is environmentally friendly is on a par with the argument that hunting is environmentally friendly. In both cases, humans hunt naturally occurring species without growing crops to feed them. Ecologically speaking, this argument may be correct, but has an extremely limited application. Hunting was in fact the predominant form of meat production until about 10,000 years ago. At that time, hunting was replaced by agriculture because there were too few animals available to be hunted to sustain even the limited population of the day (some have estimated the total human population may have been 3 million at this time). Even with this limited population, hunting had resulted in the decimation of numerous species. So pervasive were the effects of this hunting that numerous species became extinct; not only species which were directly hunted, but many other species indirectly related to the hunted species as well. Even in prehistory, humans had a devastating and negative impact on the environment (albeit over tens of thousands of years) due to hunting. The same thing can be said of fishing today. The fishing habits of the world could not sustain the world's population at more than a small fraction of the per capita meat consumption of the U. S. and other developed countries. Yet even this limited yield is having a serious negative impact on the environment of the sea. The total fish catch has been declining for years now due to overfishing, making fishing an increasingly expensive and environmentally damaging hobby. Moreover, there is one resource we need which fishing does consume, and that is fossil fuel energy. Commercial fishing is very energy intensive; it may require as much as 20 calories of fossil fuel energy to produce one calorie of food energy from fish. This is a ratio which makes fish 50 to 100 times as energy-intensive as production of plant foods, even when those plant foods are produced under standard Western agricultural methods. At best, then, fish is merely less damaging than other forms of meat production. The truth is that fishing on any large scale just won't work. Fishing must either remain a very small and statistically insignificant form of food, or become environmentally damaging and draining in important ways when it is expanded to include any significant portion of the population.
The Ethics of Killing Fish
Finally, we come to the ethical arguments about fish. Killing fish is all right, we suppose, because the fish live natural lives before they die; and besides, fish eat other fish. I think that if we put these arguments in their proper perspective they would appear considerably different. Because fish are not kept on factory farms, and fish are carnivorous, then it is all right to kill fish? People are not kept on factory farms either, and people eat other animals. So is it all right to kill people, and then eat them? Actually, fish are being kept on "fish farms" in increasing numbers today, raising significant ethical and environmental issues. But even if all fish were caught in the wild, what difference would it make? Because an animal suffers less in one form of food production does not mean that it is all right to inflict suffering on that animal in order to eat that animal as food. We are vegetarians (those of us who are ethical vegetarians, anyway) because we think that the torture and slaughter of animals is wrong. So if someone says that a little torture and slaughter is O. K., then where do we put them? Or what if someone says that torture is wrong, but not slaughter? No. Suffering is suffering. If it is wrong to inflict suffering, and especially if there is a simple, easy, painless way to avoid inflicting suffering, then we ought not to inflict suffering. Stopping the killing of animals for food is a principled and easy way to avoid the infliction of suffering. Nor does the carnivorousness of most fish matter. The fact that suffering exists in the world does not give us an excuse or license to go out and create more suffering. No: we should instead stop inflicting suffering, and thereby decrease the amount of evil in the world by that small portion for which we are responsible. Incidentally, the suffering which fish endure in being caught is considerably greater than the suffering which they would endure by being eaten by a bigger fish (which is probably minimal). While fish may stop flopping around fairly quickly after being caught and hauled on board a shipping vessel, they can and do survive for an hour, or often several hours, before dying of suffocation. Imagine having your head held under water as you struggle for air. Now imagine that this continues until you finally, in desperation, gulp down water in your lungs, and pass out from asphyxiation. Now, finally, imagine that the period of time in which you are struggling for air lasts for an hour, or several hours. "Sport" fishing also involves the cruelty of hooking the fish in its mouth. As the fish struggles for its life, the hook tears into the flesh in the mouth. The mouth is a very sensitive area in most fish, so this causes intense pain. Does this qualify as "torture and slaughter" of an animal? I think it does. I do not think that this is an activity which compassionate people engage in when they have a simple and clear path to avoid such torturing and slaughtering. I further submit that we can easily avoid participating in such barbaric activities by the simple expedient of not spending our money on purchases of animals tortured and slaughtered in this way, and by refusing to participate in the eating of animals killed in this fashion. And if you object to killing of animals for food at all, vegetarianism is the logical solution. To summarize: fish is not a healthy food because it is high in protein, and high-protein foods have hazards just as real as high-fat foods. Fish is not an environmentally sound food, but rather an historical dead end which must have serious destructive effects if practiced on a large scale, just as hunting is likewise an historical dead end. Finally, killing fish for food is just as barbaric as killing any other animal for food. Indeed, in some ways the death of fish is even more horrifying, and certainly takes longer, than the slaughter of chickens or cows. Murder is murder, death is death, evil is evil. If we want to oppose evil the least we can do is to stop participating in it. This is the first step, and the greatest step, in our emergence from the barbarism of prehistory.
--Keith Akers