Vegetarianism – the pros and cons of becoming vegetarian !
A growing number of people are adopting a vegan or a vegetarian diet, this may be down to ethical, environmental benefits or it may be part of a broader lifestyle choice.
Here are some ways in which avoiding meat products can enhance a person’s health.
- Weight – Changing to a vegetarian diet could help with weight loss at least in the short-term according to researchers.
- Cholesterol – A systematic review concluded that individuals who followed a vegetarian diet are more likely to have lower cholesterol levels.
- Cancer – Studies have shown that 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians.
- Heart health – A study in 2014 showed a link between people who followed a vegetarian diet had a lower risk of cardiovascular disease.
- Diabetes – Vegetarians diet should consist of a higher intake of whole grains, fruit, vegetables, legumes, and nuts and a lower intake of unhealthy fats. Therefore, reduce the likelihood of getting type 2 diabetes.
These health benefits will not automatically occur when changing to a vegetarian diet. You need to ensure you consume the right number of calories. Focus on a variety of fruit and vegetables, and whole grains. Avoid added sugar, salt and unhealthy fats also limit intake of processed foods and alcohol. Engage in an overall healthy lifestyle, drinking plenty of water, regular exercise and avoid smoking.
However, if you don’t plan your diet properly, you may miss out on fundamental nutrients. Vegetarians and vegans need to make sure they get enough vitamin B12, iron, vitamin D and zinc, and vegans’ calcium also. Although vegetarians may consume as much iron as a non-vegetarian, a study found that vegetarians and vegans are at greater risk of iron deficiency this is because they consume mainly non- haem iron, which is not absorbed as well as the haem from animal products.
Is a well-planned vegetarian and vegan diet very healthy ?
Alas, a few nutrients are impossible or difficult to get from commonly consumed plant foods. You need to make sure to keep those nutrients in mind, if you cannot find a way to get all those important nutrients through diet alone you should consider dietary supplements.
Best sources of iron for vegetarians:
- Tofu
- Legumes (Lentils, dried peas and beans)
- Wholegrain cereals (in particular, iron-fortified breakfast cereals
- Green vegetables such as broccoli or Asian greens
- Nuts, especially cashews
- Dried fruit such as apricots
- Eggs
- Seeds such as sunflower seeds or products such as tahini
Vitamin C is also needed to help the body absorb iron
Vitamin C has been shown to enhance the absorption of non-haem iron found in plant foods by up to 2-3 times if taken at the same time. Therefore, to improve iron intake, combine iron-rich plant food with foods that are high in vitamin C.
- citrus fruit, such as oranges and orange juice
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
Plant-based foods do not naturally include B12, so individuals who follow a vegetarian or vegan diet need to make sure they get sufficient amounts each day to avoid deficiency. A lack of vitamin B12 can lead to serious health consequences, such as :
Weakness, fatigue, impaired brain function, neurological disorders, Psychiatric disorders in babies of breastfeeding, mothers, megaloblastic anaemia, possible links to Alzheimer’s disease, and possible links to heart disease.
Vegetarian Sources of vitamin B12
1. Nutritional Yeast
2. Marmite + Yeast Spreads
3. Fortified Soy + Almond Milk
4. Plant-Based Meats
5. Fortified Cereals
6. Tempeh
7. Chlorella
8. Nori Seaweed
9. Cremini Mushrooms
Vitamin D3 (Cholecalciferol):
Vitamin D- also named the sunshine vitamin, your skin can produce it when it’s exposed to sunlight. Yet, if your sunlight exposure is inadequate or you live far from the equator, you must get it from food or supplements. Vitamin D is a fundamental nutrient with numerous essential functions. As the key dietary source of vitamin D3 are not plant- based, vegans and vegetarians may be at a higher risk of deficiency during winter. There are two types of dietary vitamin D — ergocalciferol (D2) found in plants and cholecalciferol (D3) found in animal-based foods. The finest sources of vitamin D3 are fatty fish and egg yolks. Other sources include supplements, cod liver oil, or enriched foods like milk or cereals.
Best forms of Vitamin D for vegetarians & Vegans:
- Sunshine, your skin can produce vitamin D when exposed to the sun’s ultraviolet (UVB) rays.
- Certain mushrooms, which have the unique ability to make vitamin D when exposed to UV light.
- Fortified soy, almond, rice milk.
- Fortified cereals
- Fortified orange juice
- Egg yolks
- Cheese.
Zinc
A recent study showed that vegans and vegetarians have a lower intake of zinc. Our bodies need zinc for several functions, including fighting infection, growth and speeding up reactions. Zinc deficiency can also cause hair loss, eye and skin sores and a loss of appetite. Zinc, in fact is quite easy to consume through diet, despite a vegetarian and vegan- diet being naturally lower than animal food-based diets are. You can certainly achieve adequate amounts of zinc without beef, poultry, liver, or fish where it is so commonly found. Foods to include for zinc Tofu, tempeh, black and green soybeans, kidney beans, garbanzo beans, lentils, some nuts, chick peas, some seeds, and whole bread.
On a fitness level you may want to consider supplements for muscle function which are difficult or impossible to get from commonly consumed plant foods.
Creatine:
Studies have shown that vegetarians tend to have lower amounts of creatine in their muscles. Although creatine is not critical in your diet, as it can be produced by your liver. Creatine is a molecule found in animal foods and Creatine’s purpose is accessible energy reserve for muscle cells, giving them greater strength and endurance. Because creatine is only naturally found in animal tissue, vegetarians and vegans can only get it from supplements.
Carnosine
Carnosine is an antioxidant that’s concentrated in the muscle and brain of humans and animals. Subsequently, research has shown that vegetarians and vegans have less carnosine in their muscles than meat eaters. Carnosine is only found in animal-based foods. However, it’s considered non-essential, as your body can form it from the amino- acid’s histidine and beta-alanine. It’s highly important for muscle function, and high levels of carnosine in muscles are connected to reduced muscle fatigue and better-quality performance. Supplementing with beta-alanine is a great way to increase the levels of carnosine in your muscles, improving endurance and increasing muscle mass.
Try this healthy nutritious vegetarian recipe:
Spinach, sweet potato & lentil dhal
Prep time 10 minutes, cooking time 35 minutes.
Ingredients:
1 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
A thumb-sized piece ginger, peeled and finely chopped
1 red chilli, finely chopped
11/2 tsp ground turmeric
11/2 tsp ground cumin
2 sweet potatoes (about 400g) cut into chunks
250g red split lentils
600g vegetable stock
80g bag spinach
4 spring onions (sliced) Method
METHOD:
STEP 1
Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
STEP 2
Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
STEP 3
Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.
STEP 4
Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
STEP 5
Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.
STEP 6
Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
STEP 7
Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
