As good as the real thing: Soybean or wheat-flour dough can make up a vegetarian dish that tastes as good as meat. JP/Triwik Kurniasari

Nowadays, there is a healthier version of almost all the dishes that your doctor might advise you to give up. For Indonesians opting for a vegetarian diet, this is great news. Vegetarian communities are becoming increasingly active and eager to promote and share tips about their lifestyle.

“I feel healthier than ever, I never experience high blood pressure or gout, diseases that friends of my age have started suffering from,” 43-year-old Suharjo Wijaya explained, sharing his experience of a decade of vegetarianism.

Vegetarian living is no longer solely chosen for religious or spiritual reasons, for many urbanites it represents a choice toward a healthier lifestyle and a way to avoid lifestyle diseases like high cholesterol or gout.

Contrary to the image of eating bland meals, those who choose vegetarianism can still enjoy mouth-watering “beef” bulgogi, crispy “calamari” or traditional “chicken” curry.

Among the many rising vegetarian societies is the umbrella organization of vegetarians, the Indonesian Vegetarian Society (IVS).

Out of the three types of vegetarians, lacto-ovo and lacto vegetarians are still the majority. Lacto-ovo vegetarians are those who choose not to consume meat, but still rely on milk and eggs as their main source of protein, while lacto vegetarians are those who consume dairy and non-meat products only.

“Not being the average food consumer, it is important for vegetarians to constantly update themselves with the latest information and nutrition studies, recipes and healthier products,” IVS secretary-general Susianto said.

Founded in 1998 with some 5,000 members who mostly chose vegetarianism for religious reasons, IVS now has 60,000 members with a balanced mix of those choosing to go “vege” for religious and health reasons.

IVS actively campaigns about vegetarianism through seminars, bazaars and food expos held in major cities nationwide.

Part of its activity, and probably the most important for new vegetarians, is the sharing of information about how to shift from an animal-based protein diet to plant-based protein diet.

Many people think twice about giving up meat, eggs or milk, fearing they will create an un-balanced diet.

“Research has shown that beans are actually a healthier source of protein,” Susianto, who is also a nutritionist, said. “It is a mistake thinking plant-based protein sources like beans are the cause of uric acid crystallization, known as gout disease, as meat and innards contain far higher proportions.”

It is part of IVS’s aim to inform vegetarians about this type of information.

In a recent gathering, IVS invited nutritionist Mien Karmini Mahmud to talk at length about the nutritional benefit of tempeh.

Tempeh, a traditional Indonesian fermented soy bean cake, is popular for beginner vegetarians. Mien’s research reveals that tempeh is rich in vitamin B12 and, contrary to popular knowledge, does not cause gout, as the purin contained by its main ingredient, soy bean, has been reduced during the making of the bean cake.

Fear not, potential vegetarians – there is more than a repetitious diet of tempeh and tofu.

As scientific research and creativity keep moving forward, mouth-watering dishes can now be produced with soy beans and mushrooms.

The IVS website lists some 600 vegetarian restaurants nationwide, some of which also act as suppliers of semi-processed products like artificial meat.

“My business started from my own difficulties of finding a variety of ingredients for vegetarian menus,” said Suharjo, who is also the owner of Tehe Vegetarian restaurant in North Jakarta.

From his wife’s kitchen came “shrimp”, “chicken” and “meat” made from soy beans or mushrooms, later cooked into popular dishes at`  his restaurant.

“People have shifted away from meat-supplement gluten products [flour-based artificial meat] as studies indicate they can cause diabetes,” Suharjo said.

“A vegetarian must be creative in cooking their dishes. It is our aim to help share the tips and tricks we already know,” said Ruslan, the initiator of ayovege.com, a website sharing recipes, products and recent studies on vegetarianism.

Having started his website three years ago, Ruslan, who is also a Pekanbaru-based IVS activist, has also used his online activity to begin a business providing vegetarian products.

Most of those involved in the IVS or other vegetarian communities in the country are people around 30 to 40 years old. Those like Ruslan and Suharjo are combining their lifestyle with catering to a niche market, while some like Susianto opt to focus on campaign and scientific research.

With the increasing flow of information online on almost topic, including vegetarianism, those in their 20s are also starting to reduce or avoid their intake of meat and dairy products.

“It was my parents who introduced me to vegetarian living. They do not force me to follow, but I see the benefit of it, especially in maintaining my health and my figure,” 22-year-old Latitia Amanda said.

Just how young can one start vegetarian living?

Ideological and lifestyle aspects aside, a vegetarian diet is suitable for all age groups.

“My recent research shows that even babies and toddlers can be vegetarians,” Susianto said.

In his 2008 study, Susianto observed the nutritional status of some 148 toddlers, half of whom were vegetarians and half eating a diet including normal meat. The study revealed that while vegetarian toddlers were no less healthy than non-vegetarians, their prevalence of obesity was less than half of their meat-eating counterparts.

“In a way, vegetarian toddlers are as healthy as or even healthier than non-vegetarians,” Susianto added.

Want to be vegetarian? It is never too late or too early to start.

Information on vegetarian

activity in Indonesia can be found at:

www.ivs-online.org,

www.ayovege.com

www.vegetarian.web.id

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