Hide and seek – identifying hidden animal products
So you’ve stopped eating meat, and you’re feeling good about being a vegetarian. You know that you’ve chosen an ethical, thoughtful, healthy way of life, and you’ve mastered the art of meatless eating. But are you really eliminating all animal products from your diet?
Many, many commercially produced foods contain ingredients from animal sources. Some of these ingredients can be produced from plant sources, but unless a manufacturer specifies the source on the label, you have no way of knowing if its origins are animal. Often, these are additives that are derived from eggs or dairy products, making them acceptable to ovo lacto vegetarians. But if you’re vegan, you have to be especially careful about reading labels – animal products can be found in the most unlikely of places.
Albumin is the protein in eggs – specifically, egg whites. It’s often used as a thickeneing agent.
Anchovies, those tiny, salty fish that you pick off your pizza, are an ingredient in Caesar salad dressing and Worcestershire sauce.
Animal fats like butter, lard and suet are used to make packaged crackers and cookies, as well as frozen pie crusts, refried beans and flour tortillas.
Casein, also listed as caseinate, is a milk protein added to cheese products and can even be found in some soy cheese.
Gelatin, used to thicken processed foods, is usually of animal origin, the product from boiling down bones and cartilage. It’s found in gelatin desserts, yogurt, candies and sugar-coated cereals.
Glucose and dextrose, both simple sugars, can be derived from fruit but often comes from animal tissues and fluids. It’s an ingredient in many soft drinks, baked goods, candies and commercial frostings.
Glycerides – listed as monoglycerides, diglycerides or triglycerides, can be derived from either animal fats or from plant sources. They’re found in a staggering number of products, from processed foods and cosmetics to hand lotion, ink, glue and antifreeze.
Isinglass, a gelatin made from the air bladders of freshwater fish, is used as a clarifying agent in some gelatin-based desserts and alcoholic beverages.
Lactic acid is a milk-based bacteria used in cheese, yogurt, candies, jams and jellies, frozen treats and processed vegetables like pickles, olives and sauerkraut.
Lactose, sometimes listed as D-lactose or saccharum lactin, is the sugar forund in milk. It’s used as a sweetener in candies, over-the-counter medications, laxatives and baby formula, and as a culture medium in yogurts and sour cream.
Lanolin is the fat in sheep’s wool, and it’s present in a wide range of cosmetics and lotions, as well as chewing gum and fabric treatments.
Lecithin, a necessary nutrient, is derived from both plant and animal sources, but is most often derived from egg yolks. You’ll see it in many products, including processed breakfast foods, margarine, baked goods, vegetable oil sprays and chocolate.
Lutein, a yellow coloring agent, is made from either plant sources (marigolds) or animal sources (egg yolks) and is used to color a wide range of foods.
Oleinic acid, derived from sheep and cattle fat, is used in butter substitutes, cheese, vegetable oils, baked goods, candies, ice cream and beverages, as well as cosmetics and soap.
Pepsin, an enzyme from pig’s stomachs, is used to make cheese.
Stearic acid, also listed as octadecanoic acid, is derived from animal fat, and is found in countless processed foods including baked goods, chewing gum, beverages, artificial vanilla flavoring, cosmetics and the outer coating of pills.
Tallow, the waxy solid fat from sheep and cattle, is an ingredient in waxed paper, soap, margarine, crayons and candles.
Vitamin A, also listed as retinol, can be derived from plant sources or from cod liver oil or egg yolks, and is used to fortify foods as well as being old as a supplement on its own. It’s also sometimes found in cosmetics.
Vitamin B12, another popular supplement, can be made from animal sources or synthesized. The synthetic version is vegan – look for “cobalymin” on the label.
Vitamin D comes in several forms, and is used as a fortifying supplement, and it appears in different forms. Vitamin D2, also listed as ergocalciferol, is derived from plant sources or yeast; Vitamin D3, also identified as cholecalciferol, is made from cod liver oil or lanolin.
Whey, the liquid that’s separated from milk solids when making cheese, can be found in many processed foods, especially baked goods.
Marching to your own drummer
You’ll soon find, as you identify yourself to others as vegetarian, that there’s a schoolyard-like rivalry among the meatless. Many vegans become stridently political about their lifestyle, and look down their noses at ovo lacto vegetarians, disapproving of their use of dairy and eggs, and recoiling at the thought of their leather shoes. Avid ovo lactos feel superior to semi-vegetarians who eat fish or chicken, and think they aren’t “serious” enough about vegetarianism.
It’s all very petty, and being judgmental doesn’t do anyone any good. Really, how you choose to eat is a very personal decision, and so is everyone else’s. You’re taking the time to learn about nutrition and vegetarian styles and figuring out what works for you – don’t let anyone bully you into feeling like you’re “not vegetarian enough.” As you go along your vegetarian journey, you may find you want to become vegan, or semi-vegan, or whatever the next step is. Your diet with evolve as you go, depending on your needs.
As a vegetarian, whatever stripe you are, you’re going to be in the minority. Nitpicking over which sub-category is “better” is silly. Take pride in your specialness – after all, unlike most omnivores you’ve put a lot of thought into this! You don’t have to justify your choice to anyone. Be proud of yourself for deciding to feed yourself in a way that’s healthier, more ethical, and more socially responsible. Being different doesn’t mean you’re a freak. You’re smart! You’ve proven yourself to be someone who thinks about how their choices affect their body and the rest of the world. Stand tall!
