About the vegetarian way
By Cathy Richey
Many people are concerned today about the health of the environment.
Some are very concerned about the inappropriate treatment of farm
animals. For many others, the concern is about their health and what
changes they can make to promote a better quality of life. Because
of these concerns, many are making the switch to a plant-based diet.
Becoming a vegetarian benefits the body in many ways. A vegetarian diet can
help lower cholesterol, and blood pressure, aiding in the prevention of heart
disease. Additionally, vegetarian food is fibre-rich which helps regulate bowel
movements, prevents constipation and reduces the risk of colon cancer.
A fibre-rich diet also helps in weight loss and maintenance because it keeps
you full for a longer amount of time. Fruits and vegetables, an integral part of
this diet provide the body with vital vitamins and minerals that promote general
health, immunity and a glowing complexion.
People who generally exclude meat, fish and chicken from their diet and eat a
variety of plant-based foods are called vegetarians. Most vegetarian diets are
rich in fibre and low in fat, especially the unhealthy saturated kind. Some
people choose to eat fish and chicken, but exclude all red meat.
Within this group there are three kinds of vegetarians:
- Total vegetarians / Vegans: Those who exclude all kinds of meat and
animal-based products such as milk, butter and eggs.
- Lacto-vegetarians: Those who do not consume meat, chicken and fish but
allow milk and milk products.
- Lacto-ovo-vegetarians: Those who consume milk, milk products and eggs
but exclude all kinds of meat.
A vegetarian diet is naturally low in fat and high in fiber. It is a healthy
way of eating but you must be cautious to follow a planned diet that includes
fortified foods to prevent nutrient deficiency.
Being vegetarian has its own risks
Advantages aside, some vegetarians – especially vegans, have low levels of
certain nutrients which they should be careful to include:
Vitamin B12: Plant foods are naturally lacking in Vitamin B12. So vegans who
avoid dairy products and eggs need a regular source of this vitamin. To avoid
deficiency, a good solution would be a fortified breakfast cereal.
- Protein: Proteins from plant foods can meet protein needs if the right
food combination is eaten. Lacto-ovo-vegetarians easily get their protein
from dairy products and eggs.
- Iron: Some vegetarians have a lower iron count than non-vegetarians.
Iron from plant food does not absorb as well as that from meat, so
vegetarians need to increase their iron intake and also consume a Vitamin C
-rich food source to enhance iron absorption.
- Zinc: Vegetarians also appear to have a lower intake of zink than
recommended. Soy foods, legumes, nuts and supplemented foods are good
sources. Soy is particularly useful in protecting against loss of bone
mineral density especially in post-menopausal women. The isoflavones in soy
are also reported to significantly promote bone formation and inhibit bone
loss. Two servings of soy per day provides adequate amounts.
- Calcium and vitamin D: Calcium intake of lacto-vegetarians is comparable
to non-vegetarians. But when milk products are excluded, calcium levels
drop. Such vegetarians are advised to have soy milk fortified with calcium
and vitamin D, in addition to getting adequate sun exposure.
- Riboflavin: Vegetarians also have low levels of riboflavin than
non-vegetarians. This can be corrected through the consumption of milk,
almonds, fortified breakfast cereals, yogurt, soy, bananas and broccoli.
By selecting the proper foods, a vegetarian can choose to eliminate all
animal products from their diet and still have a nutritionally adequate diet. An
unwise selection of foods can leave one short of certain nutrients and may
induce deficiency symptoms and adverse health outcomes. Following a well planned
plant-based diet lowers the risk of age-related problems such as being
overweight, high blood pressure, and heart disease. |
