October 29, 2016
Vegetarian and Vegan Diets
Following a vegan or vegetarian diet can be very beneficial to your over all health. Vegetarians tend to have lower rates of obesity, cardiovascular disease, certain cancers and diabetes. Following this type of diet does take a little more planning to ensure you are consuming the right combinations of food to fully nourish your body.
Vegetarian protein sources are “incomplete dietary proteins”, meaning they are proteins that are deficient in one or more essential amino acids (amino acids are the building blocks to protein). This does not mean it is impossible to meet your protein needs while eating a vegetarian or vegan diet, it just means that you must plan your meals better to ensure you consume all the essential amino acids though out the day, by combining different sources of vegetarian proteins that will form a complete protein. (You do not have to consume them all in one meal, it can be spread over a day).
The amino acids most often limited by a vegetarian/ vegan diet are: lysine, methionine, cysteine and tryptophan. Plant proteins will be limited in certain amino acids, while offering other amino acids in adequate amounts. This is why protein combining is so important in vegetarian and vegan diets.
Vegetarian Complete Protein Sources
Grains & Legumes
brown rice & beans
Nuts, Seeds & Legumes
almonds & lentil soup
Corn & Legumes
corn tortilla & pinto beans
*Keep in mind you can eat a combination of plant proteins through out the day to meet all your protein needs, it does not have to happen in one meal.
Common Deficiencies in Vegetarians
Vegetarians & vegans should also watch out for deficiency in vitamin B12, iron, zinc, vitamin D, omega 3 and calcium.
Vitamin B12 is primarily found in meat, it is extremely hard to get enough from a vegan diet alone, you can choose foods that have been fortified with these nutrients or you can choose to supplement them in the diet. (Supplementing is recommended for a vegan diet*)
Calcium & vitamin D are primarily found in milk (it is usually fortified with vitamin D), if you follow a vegan diet you should definitely consider supplementing with vitamin D, (especially if you do not have enough sun exposure to meet your vitamin D needs). Calcium is also found in dark leafy greens, fortified non dairy milks (ex. hemp milk) and tempeh.
Iron & zinc are primarily found in red meat, so again you may want to consider supplementing. Dietary sources of iron include: tofu, spirulina, cooked spinach, quinoa, pumpkin seeds and lentils. Consuming iron rich foods or supplements with vitamin C rich foods or supplements will increase the absorption of iron. Dietary sources of zinc include: dark leafy greens, beans, beets, Brazil nuts, and sprouts.
Omega 3 is primarily found in fish and eggs, if you do not consume these foods you may not be getting enough omega 3 from your diet. To increase your intake of omega 3 add ground flax seed, walnuts, soy bean oil, or sea vegetables to your diet.
It can be slightly challenging to ensure you are getting adequate amounts of protein and macronutrients following a vegan diet, but there are many health benefits that make it worth while. Vegetarians have lower risk of obesity, cardiovascular disease, diabetes and high blood pressure.
If you are currently considering following a vegan or vegetarian diet, consider starting with one meatless day a week.
If you have any additional questions about a vegetarian or vegan diet please email me at naturallynourished@hotmail.com
Sarah
Sources: www.care2.com/greenliving/top-vegan-sources-of-immune-boosting-zinc.html, Nutrition Science & Applications, www.verywell.com/vegan-protein-combinations-2506396
