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A Vegetarian Diet

11 Jun 2007 12:45:10 AM

 

Graeme Bradshaw

B.Sc. N.D. Dip Hom. Dip Nutrn. (AUS)

People choose to become vegetarians for various reasons.  Religion, concerns about animal welfare, sustainability and the health benefits of a vegetarian diet are the main reasons for converting to vegetarianism.

Types of vegetarians

In general, vegetarians do not eat meat, poultry, fish and all slaughterhouse byproducts (e.g., gelatin).  Some vegetarians do consume specific animal products.

·         Vegans –diet includes only grains, pulses, nuts, seeds, vegetables and fruits

·         Lacto-ovo vegetarians – also eat dairy products and eggs (mostly free-range)

·         Lacto vegetarians – also eat dairy products

·         Pisco-vegetarians – also eat fish and seafood.

 

Benefits

A vegetarian diet, when compared to an omnivorous diet, offers more antioxidants and fiber. Research has shown vegetarians suffer less from obesity, heart disease, high blood pressure, type II diabetes, constipation, gallstones, arthritis and certain diet related cancers.

 

Nutritional intake

It can be more challenging for vegetarians to obtain all the nutrients required to maintain health as some nutrients are more commonly found in meat.  Eating a variety of vegetarian foods is a key to keeping a balanced and sufficient nutrient intake.

Proteins and amino acids

Proteins are made of amino acids.  We need proteins to make hormones, enzymes, antibodies, muscles, hair and nails.  An average person needs 0.8g of protein per kg of body weight each day. Since vegetable protein source are not as bio-available, vegans are generally recommended to increase their total protein intake by 10-20%. The best vegetarian proteins include pulses (also called legumes and beans), nuts and seeds, and the superfood blue-green algae called spirulina. Red beans (aduki), green beans (mung), tofu (soy protein), or dhal (lentils) are recommended as daily staples. Nuts are ideal as snack food.

 
Iron

According to the U.S. FDA (Food & Drug Administration), the recommendation on iron intake for vegetarians is 1.8 times that of an average person.  This is because iron from plant source is not as easily metabolized.  Legumes, dark green leafy vegetables, whole grains breads and oatmeal, quinoa, and chickpeas are some of the iron-rich plant foods. 

Tannins in tea, coffee and chocolate interfere with the absorption of iron; while vitamin C aids the absorption of iron; making salad with raw tomatoes or capsicum an ideal addition to meals.

 
Vitamin B12

Since vitamin B12 is not naturally found in plant foods, vegans are recommended to include fortified foods such as breakfast cereals and soya drinks or a suitable vitamin supplement.  The vitamin is vital for healthy blood production and for nerve function. Vitamin B12 levels can be assessed by a blood test. B12 is not a concern for vegetarians who consume dairy and egg products.

 
Fat and fatty acids

Omega-3 fatty acids (DHA and EPA) are found in oily fish such as salmon.  They are essential for the development of the brain and the eyes in infants and children.  Women following a vegetarian diet who are planning to be or are already pregnant should ensure a sufficient intake of omega-3 fatty acid.  Foods like flaxseeds, rapeseed oil, and walnut are good sources of ALA (another type of omega-3 fatty acid), but this converts poorly into DHA the form so essential for developing babies. Vegetarian sources of DHA are available from marine algae and spirulina.

Please visit specialty stores like the ThreeSixty for products suitable for vegetarians.