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Christianity and Vegetarianism Including recipes and resources for healthful, convenient, and tasty eating The Christian Vegetarian Association is an international, nondenominational ministry of Christians who find that a plant-based diet benefits human health, the environment, the world’s poor and hungry, and animals. We believe that the Holy Spirit inspires us to live
according to our deepest, faith-based values—our “calling.”
We find that Christians care, often deeply, about world hunger,
human well-being, the environment, and animals. Since a plant-based
diet helps address these concerns, we see it as an opportunity
to honor God. Converting grains to meat wastes 67-90% of grains’ proteins, up to 96% of their calories, and all of their fiber. Since it generally takes far more grains to feed a meat eater, worldwide meat consumption greatly increases demand for grains. Because land, water, and other resources are limited, growing demand for meat increases the cost of all food, and the world’s poor become increasingly unable to afford food of any kind. Your Health In contrast to the predominantly plant-based Mediterranean diet that Jesus ate, modern Western diets (heavily laden with animal products) put people at risk. For example, animal foods tend to be high in saturated fat and cholesterol, which elevate blood lipids and increase the risk of heart disease, by far the #1 killer in the West. Because farmed animals are bred to grow quickly and given little exercise, their flesh is particularly high in saturated fats. In contrast, polyunsaturated fats in plant foods generally improve one’s lipid profile and reduce heart disease risk. Numerous studies show this. The Cornell-Oxford-China Project found that rural Chinese, who eat much less animal fat and protein and derive the bulk of their nutrition from plant sources, have far less heart disease mortality and much lower cholesterol levels than Americans or Chinese people in cities who eat a more Western diet. Regarding obesity and diabetes, fiber in grains and fructose sugar in fruits help people feel full, which discourages overeating. In study after study, vegetarians weigh less and have an easier time maintaining a healthy weight than their meat-eating peers. Regarding bone health, animal proteins are heavily laden with sulfur-containing amino acids, which acidify the blood. The body neutralizes the acid by leaching calcium from bones, weakening the bones. In contrast, vegetables and fruits contain base precursors that neutralize acids and protect bones. Harvard Medical School’s Nurse's Health Study of 77,761 women, who were followed for 12 years, found that milk consumption did not reduce the risk of bone fractures. The routine use of antibiotics to prevent infections in crowded, stressed animals promotes dangerous antibiotic resistance among bacteria. Furthermore, high-speed slaughterhouse operations predispose meat to bacterial contamination. In 1999, the CDC estimated that food poisoning sickens about 76 million Americans annually and kills about 5,000. A year later, the CDC found that about 86 percent of reported food poisoning outbreaks derived from animal food sources. Other human health concerns that derive directly from factory farming include consumption of pesticides, hormones, heavy metals, and dioxins that become concentrated in animal fat, and “Mad Cow” disease. The Earth In Genesis 2:15, God instructed Adam to “till” and “keep” the Garden of Eden, and by analogy we may see caring for God’s Creation as our sacred task. The typical meat eater’s diet can easily consume up to 14 times more water and 20 times more energy than that of a vegetarian. Indeed, current use of land, water, and energy is not sustainable; resource depletion threatens to cause hardships for humankind this century. Already, 40 percent of the world’s agricultural lands are seriously degraded. Animal Welfare Jesus said that God feeds the birds of the air (Matt. 6:26) and does not forget sparrows (Luke 12:6). The Hebrew writings forbid inhumane slaughter or cruelty towards beasts of burden (Exod. 23:5; Deut. 22:6–7, 25:4). Yet, in the United States, virtually all food derived from animals is obtained through intensive factory farming methods. Nearly ten billion land animals are slaughtered each year, over a million every hour, and the number of aquatic animals killed for food is far greater. These animals suffer greatly from stressful crowding, barren environments that frustrate their instinctive drives, amputations without anesthesia (including debeaking, dehorning, tail docking, and castration), and other painful procedures (Bernard Rollin, Ph.D., Farm Animal Welfare). Slaughter typically involves terror and, often, great pain (Gail Eisnitz, Slaughterhouse). Illustrating the industry’s callousness, animals too sick to walk are painfully dragged to slaughter rather than humanely euthanized. Typical of the industry’s attitude, John Byrnes wrote, “Forget the pig is an animal. Treat him just like a machine in a factory” (Hog Farm Management). Does the Bible support vegetarianism? The Bible depicts vegetarianism as God’s ideal, and the diet conforms to the central biblical principle of stewardship. In Eden, all creatures lived peacefully, and God told both humans and animals to consume only plant foods (Gen. 1:29–31). Several prophecies, such as Isaiah 11:6–9, foresee a return to this vegetarian world, where the wolf, lamb, lion, cow, bear, snake, and little child all coexist peacefully. Christian vegetarians, while acknowledging human sinfulness, believe we should strive toward the harmonious world Isaiah envisioned—to try to live in accordance with the prayer that Jesus taught us, “Thy kingdom come, Thy will be done, On earth as it is in heaven” (Matt. 6:10). Did God put animals here for our use? Adam’s “dominion” over animals (Gen. 1:26, 28), we believe, conveys sacred stewardship, since God immediately afterward prescribed a vegetarian diet (1:29–30) in a world God found “very good” (1:31). Created in God’s image of love (1 John 4:4), we are called to be caretakers of God’s Creation, not tyrants over God’s creatures. Genesis 2:18–19 indicates that God made animals as Adam’s helpers and companions: “Then the LORD God said, ‘It is not good that the man should be alone; I will make him a helper fit for him.’ So out of the ground the LORD God formed every beast of the field and every bird of the air, and brought them to the man to see what he would call them…” (RSV) Adam named the animals, which we believe shows concern and friendship. We don’t name the animals we eat. God endowed pigs, cattle, sheep, and all farmed animals with their own desires and needs, which is apparent when these animals are given an opportunity to enjoy life. For example, pigs are curious, social, and intelligent than cats or dogs. Pigs can even play some video games better than monkeys. Similarly, chickens enjoy one another’s company and like to play, dust bathe, and forage for food. Jesus compared his love for us to a hen’s love for her chicks (Luke 13:34). Why did God give Noah permission to eat meat (Gen. 9:2–4)? Virtually all plants were destroyed by the Flood. Alternatively, God allowed Noah limited freedom to express human violence, since unrestrained violence responsible for the Flood itself (Gen. 6:11-13). Importantly, this passage does not command meat-eating nor indicate that the practice is God’s ideal. Indeed, eating meat came with a curse – animals would no longer be humanity’s friends: “The fear and the dread of you shall rest on every animal…” (Gen. 9:2) While eating meat is not prohibited, it represents a complete break from God’s ideal of animals and humans living peacefully together, as depicted in Eden and by the prophets. Does God care for animals? Proverbs 12:10 teaches, “A righteous man has regard for the life of his beast,” and Psalm 145:9 reminds us that “The Lord is good to all, and his compassion is over all that he has made.” The Bible describes God’s concern for animals repeatedly (Matthew 10:29, 12:11–12, 18:12–14) and forbids cruelty (Deuteronomy 22:10, 25:4). Importantly, after the Flood, God made a covenant, stated five times, with animals as well as humans. All creatures share in the Sabbath rest (Exodus 20:10; Deut. 5:14). The Bible describes animals praising God (Psalms 148:7–10, 150:6), shows animals present in eternity (Isaiah 65:25; Revelation 5:13), and affirms that God preserves animals (Psalm 36:6; Ephesians 1:10; Colossians 1:20). Animals and humans look to God for sustenance (Psalms 104:27–31, 147:9; Matthew 6:26; Luke 12:6) and deliverance (Jonah 3:7–9; Romans 8:18–23). God’s covenant in Genesis 9, in all five instances, is with all flesh, not just humans. Does vegetarianism equate human and animal life? Vegetarianism simply reflects respect for Creation—the diet benefits humans, animals, and the environment. What about animal sacrifices? The Bible relates that God accepted animal sacrifices. However, several later prophets objected to sacrifice, emphasizing that God prefers righteousness. Animal sacrifices are not required or even desired now, for at least two reasons. First, Paul encouraged self-sacrifice, writing, “[P]resent your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship” (Romans 12:1). Second, traditional interpretations of Jesus’ death affirm that, because of him, animal sacrifice is no longer necessary. Christians, being new creations in Christ, may model Christ by choosing a loving relationship with all Creation. Indeed, Jesus twice quoted Hosea (6:6), saying, “I desire mercy and not sacrifice” (Matthew 9:13, 12:7). Didn’t Jesus eat meat? Luke 24:43 describes Jesus eating fish after the Resurrection. However, Jesus’ diet 2,000 years ago in a Mediterranean fishing community does not mandate what Christians should eat today. Similarly, what Jesus wore does not dictate how we should dress today. We are blessed with a wide range of healthful, tasty, convenient plant foods, much like in Eden. Meanwhile, we believe that the way animals are treated today makes a mockery of God’s love for them. Is eating meat sinful? The Bible does not prohibit eating meat. While many people have eaten meat for nourishment, it is unnecessary for most Christians today, who live amid abundance and variety. In particular, many Christians reject modern factory farming, which is not necessary, merciful, or compassionate. What does the Bible say about eating meat? Diet is a major theme in the Bible, and we can’t cover everything in a short booklet. At www.christianveg.com/hgc-replies.htm, we address biblical passages frequently cited by those who defend meat-eating. Have there been many vegetarian Christians? Our numbers are increasing rapidly, just as vegetarianism is growing in the general population. Also, many early Christians were vegetarian, including the Desert Fathers. Since then, the Trappist, Benedictine, and Carthusian orders have encouraged vegetarianism, as have Seventh-Day Adventists. In the nineteenth century, members of the Bible Christian sect established the first vegetarian groups in England and the United States. Basil the Great, John Chrysostom, Tertullian, Origen, Clement of Alexandria, John Wesley (Methodism’s founder), Ellen G. White (a Seventh-Day Adventists founder), Salvation Army cofounders William and Catherine Booth, Leo Tolstoy, and Nobel Peace Prize winner Rev. Dr. Albert Schweitzer were Christians who became vegetarian, as is the musician Moby. Don’t laws ensure the welfare of farmed animals? In the U.S. and many other countries, standard procedures on farms are specifically exempted from all humane legislation, regardless of the pain and suffering they cause. Practices such as bodily mutilations, which would warrant felony animal cruelty charges if done to a dog or cat, are perfectly legal when done to a pig or chicken. At the slaughterhouse, “humane slaughter” laws are weak and poorly enforced for pigs, cattle, and sheep; the slaughter of birds is completely exempt. We support efforts to improve conditions on farms, but for many reasons, including our desire not to pay others to do things we would not do ourselves, we feel compelled to be vegetarians. What would happen to those whose livelihoods depend on animal agriculture? If people ate less animal foods, farmers would adapt to changed consumer demand. Since animals eat each other, what’s wrong with humans eating animals? Christians are not called to follow the law of the jungle (where “might makes right”), but to follow Christ—to be compassionate, merciful, and humble, and to respect God’s Creation. In this fallen world, animals suffer, die, and kill each other. We are called to assist God in the reconciliation of all Creation, as Jesus prayed, “Thy will be done, on earth as it is in heaven.” (Matthew 6:10) Are humans naturally predators and therefore carnivores? While humans can digest flesh, and it is likely that our ancestors consumed meat, our anatomy much more strongly resembles that of plant-eating creatures. For example: like plant eaters (but unlike meat eaters), our colons are long and complex (not simple and short); our intestines are 10–11 times longer than our bodies (not 3–6 times longer); our saliva contains digestive enzymes (unlike carnivores); and our teeth resemble those of plant eaters—for instance, our canines are short and blunt (not long, sharp, and curved). The millions of healthy vegetarians (who tend to outlive meat eaters) demonstrate that it is neither necessary nor desirable to eat meat. What if I don’t think vegetarianism should be my priority? Adopting a healthy vegetarian diet requires very little extra time and commitment and can improve one’s sense of well-being. Anyone can choose a cruelty-free diet while continuing other important activities. What can I do? If you choose a plant-based diet, you significantly help humans, animals, and the environment. As Christians, we are called to be faithful, which includes living in accord with our core values as inspired by the Holy Spirit. Being faithful also includes showing fellow Christians, in loving and compassionate ways, that nonanimal foods are tasty, convenient, and nutritious, and promote good stewardship of God’s Creation. Vegetarian Nutrition Like all diets, vegetarian diets require appropriate planning for optimal nutrition. The following nutrients are those that people most often have questions about or that need some specific attention in pure vegetarian diets (i.e., diets that exclude all animal-derived products). Protein
Calcium
Vitamin D Vitamin B12 Fats Vegetarians should include a daily source of linolenic acid (the only essential omega-3 fatty acid). All omega-3 fatty acids have anti-blood-clotting, anti-inflammatory, and cholesterol-lowering properties. Vegetarians are recommended to get about 2.2 g for a 2,000 calorie/day diet. Linolenic acid is in walnuts (1.9 g/oz.), tofu and soybeans (.8–1.0 g/cup), canola oil (1.6 g/Tbsp.), ground flaxseeds (2.1 g/Tbsp.), and flaxseed oil (2.5 g/tsp.). Pure vegetarians can most easily obtain omega-3 fats by eating 1 tsp. of flaxseed oil per day (do not exceed 2 tsp./day). Flaxseed oil, sold in many natural food and grocery stores, should be kept refrigerated; it may be added to warm food, but cooking will damage the linolenic acid. Iodine Poor Nutrition: The Atkins Diet
Note: Please see “Staying a Healthy Vegan” (SHV) for the needs of other age groups and for more information on all of the topics in this section. (1) Could be harmful in amounts exceeding upper limit. What To Eat? When changing your diet, it may take time to explore new foods and develop a routine. There are many different products from which to choose—keep experimenting to find your personal favorites. You can generally shop for vegetarian foods at supermarkets, natural food stores, and co-ops. Vegetarian selections are usually offered at Chinese, Indian, Italian, Mexican, Middle Eastern, Thai, and other ethnic restaurants, as well as many chains, such as Burger King, Papa John’s, Pizza Hut, Subway, and Taco Bell—just ask!
Breakfast Pancakes Lunch/Dinner Vegetarian hot dog Snacks/Dessert Pretzels, popcorn, or chips
You can continue to prepare your favorite dishes and avoid animal products by making simple substitutions: Dairy Eggs Meat
Corn and Wild Rice Salad 1 1/2 cups uncooked wild rice blend Cook rice according to package directions, omitting salt and fat. Set aside and cool. Combine the cooked rice, corn, and remaining ingredients in a bowl. Cover the salad and chill. Makes 8 one cup servings.
1 large onion, chopped Sauté onions in the vegetable broth. Add beans, spices, chutney, and tomatoes, mixing well. Serve over brown rice or pasta.
1/4 cup hoisin sauce Combine hoisin sauce, soy sauce, vinegar, sesame oil, and pepper flakes; set aside. In a wok or large nonstick frying pan over medium-high heat, warm the peanut oil. Add the ginger and garlic; stir-fry for 1 minute. Add the carrots; stir-fry for 3–4 minutes, or until just tender. Add the stock; cook for 2–3 minutes, or until the liquid has evaporated. Add the green peppers, squash and snow peas; stir-fry 4–5 minutes, or until just tender. Stir in the beans, water chestnuts, and hoisin sauce mixture; stir-fry for 2 minutes, or until heated through. Serve over rice. Makes 4 servings.
3/4 cup chopped onion In a 4-quart Dutch oven, cook onion, celery, and garlic in hot margarine until tender. Add water, undrained tomatoes, lentils, barley, bouillon cubes, rosemary, oregano, and pepper. Bring to boiling; reduce heat. Cover and simmer for 45 minutes. Add carrots and simmer for 15 minutes more or just until carrots are tender. Ladle into soup bowls, top with cheese, and serve with thick slices of bread. Makes 5 servings.
1/2 cup boiling water Pour the boiling water over the textured vegetable protein and let stand until softened. Braise the onion, bell pepper, and garlic in water (or vegetable stock) until the onion is soft, then add the remaining ingredients, including the textured vegetable protein. Simmer at least 30 minutes. Makes 8 servings.
Caramel Frosting: Apple Cake: In a pan, melt margarine, then add brown sugar, salt, and soymilk. Boil on low heat for 2 minutes, stirring constantly. Remove from heat and let cool. Then add powdered sugar and vanilla, beat well, and set aside. Preheat oven to 325°F. Grease and flour a 9" round cake pan; set aside. Mix apples and sugar and let stand, stirring occasionally to make a syrup. Sift flour, soda, and salt and add to apples. Add remaining ingredients and combine well. Transfer batter to prepared pan and bake for 40–45 minutes. Cool and frost with caramel frosting.
www.All-Creatures.org
www.pcrm.org/health/veginfo/vsk/index.html
U.S.A. U.K.
© Christian Vegetarian Association,
2000–2003 |
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