Some people feel vegetarian diets are unhealthy; while others think plant based diets are the only way to go. I think lifestyle choices such as these are up to the individual as both omnivores and herbivores can consume healthy balanced diets. I have provided some facts about vegetarian lifestyle to clear up common misconceptions.
1. You cannot get enough protein in a vegetarian diet.
There are many great protein rich foods that can be incorporated into a vegetarian diet. Vegetarians can easily meet their daily protein needs by including foods such as soy (preferably fermented), lentils, seitan (wheat protein), mushroom protein, nuts, sunflower seeds, dairy, and whole grains such as quinoa. Unlike other grains, quinoa contains all of the essential amino acids, making it a “complete protein”. Just one cup of cooked quinoa contains about 14 grams of protein, as well as 7 grams of fiber. On average, women should aim for about 55 grams of protein and men around 80 grams. If you would like more individualized recommendations, please contact me.
2. Vegetarians are deficient in many vitamins and minerals.
You are probably getting a good amount of vitamins and minerals if your diet is balanced and incorporates a variety of colored fruits and vegetables. However, we can’t always be expected to consume a perfectly balanced diet. Supplementing with specific vitamins and minerals, or taking a multivitamin can ensure you are getting everything you should be.
Vitamin B-12: This may be the main vitamin lacking in a vegetarian diet because B12 is primarily found in animal sources. If you consume eggs, dairy and fish, you are most likely getting enough B12. It can also be found in some fortified (not enriched) breakfast cereals, fortified soy beverages and some brands of nutritional (brewer’s) yeast. Make sure to read the nutritional labels to ensure you are getting enough B12.
Iron: The richest sources of iron are red meat, liver and egg yolk. However, incorporating adequate amounts of plant sources of iron such as dried beans, spinach, enriched products, brewer’s yeast and dried fruits can help to prevent deficiency. If supplementing, take iron in the presence of foods high in vitamin C to increase iron absorption. Avoid taking an iron supplement at the same time as calcium.
Calcium: Even if you have eliminated dairy, it is still possible to get calcium in the diet. Vegetable greens such as spinach, kale and broccoli, fortified rice milk, fortified orange juice and some legumes and soybean products, are good sources of calcium from plants. If you are concerned about getting enough calcium, consider an algae form of calcium such as that in New Chapter’s Bone Strength. Algae is naturally rich in minerals like magnesium, silica, strontium and vanadium and is a great bone builder.
Vitamin D: Many Americans are deficient in vitamin D, but this is more due to a lack of sunlight in the winter months then it is to the diet. Exposure to 15 minutes of sunlight a day or supplementing with 1,000 IU’s of vitamin D3 can help prevent deficiency.
If you are concerned with vitamin and mineral deficiencies, consider having a SpectraCell Micronutrient Test.
3. You will lose weight on a vegetarian diet.
Unfortunately, this is often not the case. Whether your food comes from an animal source or plants, for weight loss, a reduction in overall calories is needed. When many start out on a vegetarian diet, they may be over consuming refined carbohydrate foods and fats (pasta and cheese are very common culprits). In addition, many vegetarian prepackaged meals are higher in fat and calories then one would suspect. Focusing on fiber foods such as fruits, vegetables, beans and whole grains can help you feel fuller. Vegetarian diets don’t necessarily mean they are lower in calories, so focus on balanced nutrients and restricting total calories to lose weight.
4. A vegetarian diet is more expensive.
Fruits, vegetables and beans are far less expensive than meat and poultry. The expense usually comes when one is buying a lot prepackaged foods. Try to choose whole foods over processed to not only save money, but also to optimize health.
If you are considering adopting a plant based diet, or if you would like individualized meal plans, please contact me for a consultation at 440-885-9505. Also, check out www.veganhealth.org. This site has some great information and vegan meal plans designed by a Registered Dietitian.
–Nicole Gould, RD LD
