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MIITRU LOVA

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1998 @sG -

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May - August 1998.

Vol.II No.2

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THE EARTH BELONGS TO ALL LIVING BEINGS
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* 8&oc"eectocd at@ eszQ9. 0 OeeCIco qctocd. * oec8zrl gB @qdr
og:O. * @ocrJor orzrJ8. * Society News. * You Don't Have to Combine Protein Foods. * Vegetarianism in the U.K. - Some Snippets.
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gorooce6.

O great king!
The birds of the air
and the beasts on the earth have
an equal right to live
and move about in
any part of this land as thou.
The land belongs to the people
and all other beings and thou
art only the guardian of it.

Arahat Maha Mahinda to

K ing Devanampiyatissa.

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May - August 1998

In recent times a great many books have appeared in English on the subject of vegetarianism.
One ofthe most informative and instructive that have
reached our hands is The Vegeturian Handbook:
Eating Right for Totul Health authored by Gary

Null, who holds a Ph.D. in Nutrition and Public

Health Science. The medical consultant for this book

was Dr. Martin Feldman, a Graduate of Yale College and the Columbia College of Physicians and
Surgeons. The latter was a resident in neurology at
the famous Mt. Sinai Hospital and an assistant Clinicai Professor of Neurology at Mt. Sinai Medical
School, with a medical nutrition practice in Manhattan, New York.
Another recent book that is of great interest is
A Vegetarian Sourcebook by Keith Akers, a computer professional who lives in Denver, Colorado.
Peter Singers, the famous Australian author of Animal Liberation, which may be said to have paved
the way to much of the success of the modern Animal Rights movement in the world, has described
this book as "the best possible introduction to the
subject" vegetarianism.

Mituru Lova is greatful to Ven. Higgoda

Khemananda Thero of the New York Buddhist
for sending us these books and several other
publications to enable us to share with our readers
the fruits of recent studies on the subject. It is worth
noting that research on vegetarian diet is continuing

V ihara

apace and some views which vegetarians themselves

have been holding on this malter have to be updated
and modified in view of such studies, some of them

computer - based, conducted in recent times. (As a

matter of fact even some of the views we discuss
below are considerably different from those that we
quoted in the last issue of our magazine')

In this issue we will focus on some nutritional

aspects of vegetarianism, especially the question of
protein requirements, basrng ourselves on the two
publications mentioned above. We hope the discussion will give our readers an idea of the new vegetariart literature and also show them how important
it is for avegetarian to be well - informed on matters
connected with diet.

All of us vegetarians have ever so often

r,

been

asked how we are to get our proteins, if we do not

take any foods derived from animal sources.

Well, what is protein? Basically we can consider protein as building blocks. It is the stuff from
which our bodies are made. It helps to build, maintain and repair just about every part of our bodies:
hair, finger and toe nails, skin muscles, cartilage and
tendons. Many of our hormones, antibodies and enzymes consist of protein.
Chemically, proteins are chain-like molecules
consisting of individual links called amino-acids.
There are 22 amino acids required for the human
body to synthesise protein and most of them can be
manufactured by the body itself. Eight cannot be
ma.nufactured in this way, or nine in the case of children. The narnes of these amino acids are valine,
leucine, isoleucine, lysine, threonine, trptophan,
methionine, phenylanine and - what children need
and adults do not - histadine, which is important for
physical growth and development. These must be
supplied by the diet. If even one of these eight is
absent, protein cannot be synthesised and the other
seven go to waste. For this reason these eight (or
nine) are called essential amino acids.
see

page 6

t,

1998

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O6otA aal 5

May - August 1998

YouDon'tHave......

Foods that contain all these amino acids used

to be called "complete proteins". Meat, eggs, dairy
products etc. were given as examples of such foods.
Foods that do not contain all the essential amino acids in the right proportions were called "incomplete
proteins". Plant proteins generally were regarded as
inferior to proteins derived from animal sources.

A result of the idea of the " superiority" of animal proteins is the theory of protein complementarity.
It was Frances Moore Lappe who advanced this idea
in her book Dietfor a Small Planet (1971). According to her theory in order to avoid protein malnutrition, the vegetarian should complement his or her
proteins, i.e., combine a food weak in an amino acid
with another food which is strong in that amino acid,
as, for example, Soya with rice and so on.

Modern nutritionists have abandoned this

theory of complete and incomplete proteins. They
now evaluate protein in terms of its quality. Quality
is determined by a formula that estimates the utilisation of a protein food by the human body. Researchers call thts the "net protein utilisation" (NPU)
which tells how much we are able to use of the pro-

tein in a food. Here not only the amino acid content,

but also its digestibility, is taken into account. If we
cannot digest a food thoroughly, we cannot utilise
its amino acids. One factor that increases the digestibility of a food is its high fibre content. The richest
sources of fibre are plant foods: whole grains, seeds,
fruits and vegetables. The fibre itself in these foods
is not digested, but it s\^/eeps quickly through the
intestines and prevents much bacterral action and
protects the protein molecules within the food from
the destructive chemical effects of digestive enzymes.

This view of protein is now supported by nutritionists and bio-chemists of the US Department
of Agriculture and the Food and Drug Administration. According to the Food and Human Nutrition
Centre, a division of the US Department of Agriculture, total protein refers to the amino acid composition of a food rather than to its "completeness". Simply stated, what is important about a protein is
whether it has in it all the amino acids your body
needs and whether those amino acids are in the right
proportion for it to absorb them. Dr. John A

McDougall, M.D.. leading nutritional expert and

author of The McDougall Planfor Super Health and
Life - LongWeight Loss (198 j), points outthat, rryith
the exception ofa very few foods (like cassava), all
vegetable foods contain all of the essential amino
acrds and they contain them in proportions that allow the body to utilise them, i.e., thetr net protein
utilisation is very high.
The American Dietetic Association, in a paper published in their Journal of November 1993,
declares that " it is the position of the American Dietetic Association that vegetarian diets are healthful
and nutritionally adequate when appropriately
planned" and it goes on to say:
Studies of vegetarians indicate that they often
have lower mortality rates from several chronic

degenerative diseases that may be attributed to

diet as weli as to other lifestyle characteristics.
One study demonstrated reversal of even coronary artery disease without the use of lipid (cholesterol) - lowering drugs by using a combination of vegetarian diet.., smoking cessation, stress
management and moderate exercise, vegetarians
have lower rates of hypertension and non-insulin-dependent diabetes mellitus than do non-vegetarians.

Although most vegetarian diets meet or exceed

the Recommended Dietary Allowances for protein, they often provide less protein than nonvegetarians diets. This lower protein intake may
be associated with better calcium retention in
vegetarians and improved kidney function in individuals with prior kidney damage. Further,
lower protein intakes may result in lower fat intake with its inherent advantages, because foods
high in protein are fiequently high in fat also...
Vegetarian diets that are low in animal products
are typically lower than non-vegetarian diets in
total fat, saturated fat and cholesterol-factors associated with reduced risk of coronary artery disease and some forms of cancer.
Plant sources of protein alone can provide adequate amounts ofthe essential add non-essential amino acids, assuming that dietary protein
sources from plants are reasonably varied and
the calorific intake is sufiicient to meet energy
see

page 8

1998 @zG

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15 d e@<6 Ocdoooi z::@Ac o:rJz:.

pqgolaJac q

ffiffi @ffi @ffi@ffiffiffi ffi @@ffi@ffi@@ffiffi@

"Animals are not raised on farms any more, but in animal factories. They are seldom cared for by a small farmer
running a family business, but by factory management constantly seeking ways to increase profit and decrease
overhead. At this time virtually all poultry and better than half of the cows, pigs and cattle live in total confinement,
never to see the light of day until they head for the slaughterhouse. Hens are f requently crowded into tiny cages
which they do not leave for a year or two. Pregnant sows are tightly housed to control their movement. They can
barely squeeze their bodies into the minute stalls that are their homes for three months at a time"
Gary Null, The Vegetarian Handbook, St. Martin's Griffin, NewYork 1996, p. 1 15

1998 @zG

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from page 6

needs. Whole grains, legumes vegetables, seeds

and nuts all contain essential and non-essential

amino acids.
Conscious combining ofthese foods within
a given meal, as the complementary protein dictum suggests, is unnecessary. Additionally, soy

protein has been shown to be nutritionally

equivalent in protein value to protein of animal
origin and thus can serve as the sole source of
protein intake if desired.
What is particularly noteworthy here, observes
Dr. Null, is that the influential American Dietetic Association (ADA) has now assimilated into its own
world view and policy all the information reported
earlier in a vast variety of journals. Of the ADA he
says: " This is the group that is influential in moulding
the way America's dieticians are trained and previous
generations of dieticians were taught that avegetarian
diet was inadequate... It used to be taught that, if you

weren't eating meat, you had to consciously'combine

vegetables and sometimes dairy sources of protein in
order to get the complete protein that your body needs.
You had to do this within a given meal. Now that has
all been changed".
Let us conclude this discussion with Keith Akers'
own conclusion on the subject,

It is almost impossible to avoid getting enough

protein on almost any calorifically adequate plant
food diet. Virtually all vegetables, legumes, grains,
nuts and seeds contain more than enough protein to
sustain the growth and maintenance needs of body
tissues. Protein complementarity, endlessly discussed by many vegetarians, is an unnecessary practice for ordinary human nutrition.
(Gary Null's book, revised edition, 1996, is published by Griffin,
New York and Keith Akers' book, 2e 1993, is a publication of
Vegetarian Press, P. O.Box 6 127 3, D env er, Colorado 80 206, USA)

1998 @zG

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90 eec6 eecoOzrJ 9g<6 Oo:c oc,:a: qOoJo eei oize;,

A vegetarian is someone living on a diet of

grains, pulses, nuts, seeds, vegetables and fruits with
or without the use of dairy products.

ry odzscOd oocgO$z,J orod Q, og SgzsJ O Ee

OQoO 5OO g1q q@O:. 9c eeOro 8o: dzrocceze, Oozrt
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SSOc"eecoc6zococ a:@ sD.

A vegetarian does not eat any meat, poultry,

game, fish, shellfish or crustacea, or slaughter
byproducts such as gelatine or animal fats.
Types of Vegtarians:

Lacto - ovo - vegetarian: Eats both dairy products

g ga-J EdescQz::
oOorzrJ qtat6 eeao eszrJdO o@q O6o qeoo ooc:od8.
orooz::@ @ed

1.
2.

*
*
*

Lacto -vegetarian:Eats dairyproductsbut not eggs.

3.

Fruitarian: Takes avegan dietwhereveryfew processed or cooked foods are eaten. This diet consists
mainly of raw fruit, grains and nuts. Fruitarians believe that only plant foods that can be harvested
without killing the plant should be eaten.

Vegan. does not eat dairy products, eggs, or any

other animal products (including bees'honey)

@cd

06o

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and eggs.

Ovo - vegetarian: Eats eggs but not dairy products.

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gadOlalo:

o06.

May - August 1998

YEGETARHNISM
IN TIm UK: SOME SNIPPETS
is
( The Vegetarial Society of the United Kingdom' r'vhich
the
in
vegetarianisrn
on. of tn. most vigorous advocates of
last }'ear.
rvest, celebrated its 150th Anniversary in September
Vegetarian'
The following excerpts are culled frorn The
Society')
official organ of ti-re UK Vegetarian
the
Early advocates of vegetarianism in Britain included
the Methodists, co-founder John Wesley' John

po.iStl Uty,

Phillips'
Hor"ard, the famous prison reformer, Sir Rlchard
-rty
and County of Middiesex' John
Fhgh Shenff of the
aud
Os"wald. a soldier rvho had travelled in Hindusran
and
principles
Buddhist
and
iearned about the Brahmin
PriThe
called
C.org. Nichoison, who published a book
**it Diet af Man: Arguments in favour of Vegetoble

alcohol, and Dr. Williarn Lambe rvrote a repoft on The

Ef'

of a Peculiar Regimen in Scirrhous Tumours ortd

fects
'Cancerous
{Jlcers. The peculiar regimen rvas a vegetarian
read
diet plus the use of distilled water. John Fra-nk Ne*ton
Dr. Lambe's advice. adopted the diet and recovered his
health.ThispronrotedhimtowriteTheRexlrntoNaturelt
lvaspublishedinlsllandiscreditedwrthbeingthelaunch
book
of mode- vegetarianism. The first vegetarian cookery
rvas r,vritten b-v NIrs. Brotherton in 1812'
The number of vegeta- nans in the {-'r'i( leapt up as a direct

resultoftheBsE(NIadCorvDisease)crisis,rvitharound
this
one million people beconmg r.egetarian in April of
Levin
vegetarianism'
year (i996), the biggest everJulnp

Food.

ifi*

A meetirtg of vegetarians at a health resort in Ra-msgal., 1.T,'^'.",".1

September 1847'
V^u"'-'o;Cf*1.*y, the frrst such society in,the wortd, on ttre 17th
els of vegetarianism in the LrK, according to polls in the
Daily Telegraph and The Guardran. now stand at 7 percent

early vegetarBoth health and compassion motivated these

afvegetarian
ardent
au
iu*. Si. Richard fninips became
slaughterhouse
a
ter accidentally witnessrng the horrors of
ivhen he r,vas

of the population.
(Volume 5, No 2, P 6)

just 12 Years old'

pubNewton's ideas rvere reinforced in 1813 when Shelley

Cowherd
contemporary of these was the Rev' William
in neZ rn Carnforth He came to Manchester as a

lishedhisbookletAl4ndicationofNaturalDietinwhich

born
he was not alcurate in the established church' Finding
at his ornn
he
built
freely,
lowed to express his own viervs
1800
,"f.rr., Christ Church in King Street, Salford' in Bible
ani founded the sect that came to be known as the
large folloivChristian Church. Apparently he soon drew a
for
reputation
and
ing, attracted by his strong convictions
.flqr.n".. Amlrrg his followers were William Metcalfe'
Tiie
and Joseph Brotherton, MP for Salford

health
he advocated dietary reform: not just for reasons of
country
and compassion, but also because he thought the
caof"
"the
could become self-sufficient and rndependent
prices of foreign rulers."
(Volume 6, Number 2- P 50)
The use of the internet and rvorld-i'vide rveb, by constantly
way
increasing numbers of people rvorld lvide, is a valuable
the
pages
of
vegetarian
The
of promoiing vegetarianism.

Jarnes Clark
Rev' Cowherd's
first fivo emigrated to America, taking The
teachings

ber of

tle

*ith th.*,

*oild *id.

while the latter was a fouirder mem-

rveb are among the most popular and The Vegeown pages, packed with information and

tarian Society's

Vegetarian Society of Britain'

an averadvice, are continuing to rise in populanty' From

rose in
number
the
age of some 4000 accesses per month
April (1996) to well over 60,000'
(Volume 5, Number 2, P 33)

of vegetarian-1809 rvas an impor[ant year for the history

Church
ism in Britain. The memters of the Bible Christian
and
meat
from
abstain
io""uffy pledged themselves to
10

1998 @rG

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EGg
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c,:. gdca:r 6BaCq Sdococdood zse 8O qq qzrJoc @
$o Ooe8co o1cozrf ogee ocSzlod o06.

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ac&ado o@E:rJ gloraa rs58. AiCBzg z:O ooaqoO

pgg

E-e

e1oD.

t998 aeOCOt5 6A6al AA$elA aadtaO SSaal caa

aOoi oaOq $AaeJ q6aa6.

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oO o88. 98o@ Q q oO:r q;acdO@i o1:r3oO Q

qc.q

ee"ocoCco<,:d

9E8?rJ zlgcocd gzo cO?rJ eoeuDO EzlrDo3zlJod

g?o q ar18os gA (fr. zlgcocd gc6o3 @LD
sOzlJ I EzrDorJocJ gc<6co 6ta q EAgeD
6Oge E. o@og8zrJ, EdecoqozrJ d69O

8g oarczodzrJszrJ
z:.:O, oO 8,sCe oOcdl zo gO zoOd zl0
OOzr:ocea'J oe:codozrJg

8ce

ejOocOosd O:rJozrJ q?
aAldO6ostOatdas
Sensitivity to the suffering of animals and a principled objection to their slaughter has motivated vegetarians for centuries.
Henry S. Salt, an ardenl British vegetarian of the 19th century formulated his own vision of how the human race would be
shaped by an awakening of compassion for animals:
Vegetarianism is the diet of the future, as flesh food is the diet of the past. ln that striking and common contrast, a fruit
shop side by side with a butcher's, we have a most significant object lesson. There on the one hand, are the barbarities
of a savage custom - the headless carcasses, stiffened into a ghastly semblance of life, the joints and steaks and
gobbets with their sickening odour, the harsh grating of a bone-saw and the dull thud of the chopper - a perpetual crying
protest against the horrors of flesh eating. And as if this were not witness sufficient, here close alongside is a wealth of
golden fruit, a sight to make a poet happy, the only food that is entirely congenialto the physical structure and natural
instincts of mankind, that can entirely satisfy the highest human aspirations. Can we doubt, as we gaze at this contrast,
that whatever intermediate steps may need to be gradually taken, whatever difficulties to be overcome, the path of
progression from the barlcarities to the humanities of diet lies clear and unmistakable before us.
Taj and Tarang

Selh, Why be A Vegetarian?, FremonVCalifornia, 1995 - p. 78

11

1998 @uG

F'TTIEI\IDLY

- eocljdcD

\trORLf}

THROUGI{ BOOI{S
gCcood
:

^6^u

DEEP R{IiGE
Auihor : Arthur C. Cleark'

ao : (sEQ6c Qgq
qgiOrSc,s

qlor'5 &. dglro'

"Ogl: OSroce-r on:Oad i;q'rn:ne oiqzrr 3nl1 eiO

r;551
,r5-zru,6or, 6locsr:t;r. 66:q -;'i 1'so e;5q
.S1 q6r'-:
;sz: qad r:i.s i::e)r: a;6: qC:66c:Q cir
$ @Ec:cO Oqnj nr,:C I zqdl@6'*-r oDdz-''Os
=eleali'
zr,6z19 -3s* e)tlJ o';l i.::r<:: :*:-6 5:-.3
ujd*rOr, { Oense":; :r'Jio::: e9's: q?"
289

Page 169

Cl8 8oc'

"rlO cnr:U&a<,sz:j Q1::.]f5 ? e* Qin{'o tcaor'::rJ I

t)ifr:sgl
g5o go 9odfiSo<-r::l ti=' ;-'CaC
='$oE'
8Ai
o8r::
OO:
crof-C eo6 qoa OCc s,oes, ei:O
ooz:ed eez:Jmoor-' mpOria' gOOE' 68o10 CCr
@8eecO adt eele8e
de^:d o@ eezriajOcszrJooz:r
qzd eoa2aJo
lloaaJoal @6eoc o@ ogCzroci oOoe':o:
q:slOzl od1 esle6Q cs'C 8

"There is a simple test which diviCes the human race

irr.to tr,.,o classes. it a man is walking along the street
and sees a. beetie crawiing jr-rst where he is going to
place his ibc;t - r.,'eli. he can break his stricle and miss it
Mr'
or he can crush it into pulp \\Ihich wor-rld 1'otl do,
Frankiin?"

"Within a centun' or so- Frauklin, we will literally be

going outside the solar s\;stem sooner or later wE rviil
meet types of inteiligent life much higherthan our own'
yet in iorms completely alien. And when that time
comes, the treatment man receives from his superiors
may well depend upon the way he has behaved towards

the other creatures of his own world"

"

Page 170

2ei o1E 89C.

rzA

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tad 8e @o: Oiq

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qeoeA

c,336)l

oeJo>r

oor$dOr 6&oOd qE
-qfi
9V

f?

oe0Co:l

@lo:r
ry@.4O'$o@

1998 @rG

- eoojoi

^'<'C.--X7"
c..?'
'9-e

-, :

- ca)v

'

2'

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6.9-

ei l+
\:'/-

+)''

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:- -41r::O C:r'Oar gEcarg eq@ ococorJ Oz:
:::?;-,.-

559r"ee:eocdc^: 8@aq O g5ocCeaJocenJ 6,998.

3zcsrcO

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ee@cz: $Aced Og Ae dSzr 8ce. otoid:r o::g:-e
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ooos)?r) oeee zlOc 80 oocr{ 6tAa oOo ,9?
@aleo oosrg nogf <,s. i5 qad oeeC@Oocd (Plea for
Vegetarianism) "oaczscacdca eoqtoo qccscozl.'sd" r:3
zoaEce gg CIp $c,s SSOzsO @g Q cozrorr -.
qOcol

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Vegetarian Youth Network zr@ ezrcd4dl dcgr,r qgeecdooS.

May - August 1998

In April 1998, the society obtained formal affiliation with the International Vegetarian Union. The IVIJ
is the umbrella organisation of the modern vegetarian
movement world-wide
The following are the members ofthe Executive

Committee.

1. Prof. M. Palihawadana (President)

2. Mrs. S. Duraiswamy (Vce President)
3. Mr. Anil Abeygunawardana (Co-Secretary)
4. Dr. Praneeth Abhayasundara (Co-Secretary)
5. Mr. Saman Chandra Ranasingha (Treasurer)
6. Mr. Anura de Silva (Assistant Treasurer)
7. Ven. Mawathagama Pemananda Thero
8. Mr. S. S. Dias
9. Mr. K. J. Fernando, J'P.

At a meeting held on 14.02.98, the Society

Anil Abeygunawardana and Dr. Praneeth
Abhayasundara as Co-Secretaries, consequent to the
resignation of Mr. Dharmadasa Wijemanne.
elected Mr.

As the Action Committees idea mooted at the

inaugural meeting had failed to take offthe ground, it
was decided that the work of the Society should be
handled by an elected Executive Committee, which
will meet regularly on a monthly basis.

10.
11.
12.
13.
14.

Two resolutions were also unanimously passed.

(1) To request the government to abolish or at least
reduce the import duties levied on pulses like dhal,
mung, cow pea, soya bean etc. which form an important part ofthe diet ofvegetarians; (2) To express the
deep appreciation and gratitude of the Society to the
former secretary Mr. Dharmadasa Wijemanne, for his
sense of commitment and the hard work he put in as
well as the financial support he gave to the Society at
the time of its revival in 1997

Mr. Pemachandra Godagampala

Mrs. Indrani Goonetilleke
Mrs. W. Kalupahana
Mrs. Bandu Masakorala
Mr. K. L. R. F. Wijayawardana.

The office of the society is located at 310, High

Level Road, Colombo 06. Payments and donations
should be made out to the Treasurer, Sri Lanka Vegetarran Society, Money Orders being made encashable
at the Maharagama Post Officei Cheques may be made
out in favour of Sri Lanka Vegetarian Society. Telephone inquires may be directed to 851094, preferablyr
after 3 p.m.

One yeai ( 3 issues ) : Rs. 60.00

Please make payments
by cash/cheque/money order to Treasurer,
SLVS, 3 10, High Level Road,

And God said, Behold, I have given you every herb bearing seed, which is upon the face of allthe
earth and every tree in the which is the fruit of a tree yielding seed: to you it shall be for meat.
And to every beast of the earth and to every fowl of the air and to every thing that creepeth upon the
earth, wherein there is life, I have given every green herb for meat and it was so.
The Holy Bible, Genesis, 1, 29-30
15

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Published by the Sri Lanka Vegetarian Bikkhu Organization on behalfof Sri Lanka Vegetarian Society.
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