Plant-based diets provide a variety of health benefits, but they also deserve special consideration. While they can meet all the recommendations for nutrients, you must consume a variety of foods to ensure adequate consumption. While they can promote weight loss, you still must eat the right amount of foods and watch caloric consumption. Learn about special concerns for vegetarians and semi-vegetarians.
Vegetarianism
People have a variety of motivations for plant-based diets, including cultural, ethical, medical and religious reasons. Some follow plant-based plans because they believe they will be able to more easily lose weight. The four types of plant-based diets are vegan diets, lacto-vegetarian diets, lacto-ovo vegetarian diets and semi-vegetarian diets. Vegan diets prohibit all meat, poultry, fish, eggs and dairy products. Lacto-vegetarian diets allow dairy products. Lacto-ovo-vegetarian diets allow dairy products and eggs. Semi-vegetarian diets include meat, poultry, fish, eggs and dairy products occasionally or in small amounts.
Benefits
Vegetarian diets tend to be lower in total fat, saturated fat and cholesterol, according to the American Heart Association. The AHA also states that vegetarians appear to have a lower risk of obesity, coronary heart disease, high blood pressure, diabetes mellitus and some forms of cancer. Choosing fruits and vegetables that are in season also provides an economic benefit. Eating mostly plant-based foods also reduces intake of pesticide and animal antibiotic residues.
Weight Loss
Those who follow a vegetarian diet generally eat fewer calories and have lower body weights than those who don't, according to MayoClinic.com. Still, becoming a vegetarian doesn't guarantee you will lose weight. The American Heart Association reminds vegetarians to keep intake of sweets and fatty foods low. Like those who aren't following a plant-based diet, you should choose whole grains, eat a variety of fruits and vegetables and choose fat-free and low-fat dairy products Also remember that cooking method counts. Try steaming, boiling, grilling or roasting instead of frying.
Considerations
Those following a plant-based diet have special considerations. They will need to take care to include adequate levels of specific nutrients in their diet, including calcium, iodine, iron, omega-3 fatty acids, protein, vitamin B-12, vitamin D and zinc. Good sources of calcium for vegetarians include dark green vegetables and calcium-enriched products, like juices, cereals, soy milk, soy yogurt and tofu. Iodine can be found in salt enriched with iodine. Iron is present in dried beans, peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit. Foods with iron should be consumed with foods with vitamin C to aid absorption. Omega-3 fats are found in seafood and eggs. Vegetarians who don't consume seafood or eggs should consume fortified products or supplements. Protein is found in eggs, dairy products, soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains. Vitamin B12 is exclusively in animal products, so vegetarians should think about vitamin supplements, vitamin-enriched cereals and fortified soy products. Vitamin D can be gained from sun exposure, fortified products and supplements. Zinc is found in cheese, whole grains, soy products, legumes, nuts and wheat germ.
Tips
MayoClinic.com recommends beginning a vegetarian diet by learning to substitute. For example, it suggests substituting black beans for beef in chili. Many ethnic restaurants also offer vegetarian cuisine. Vegetarian websites and recipe books provide suggestions for plant-based meals. Natural foods stores provide prepackaged vegetarian meals for the time-crunched. Try vegetarians products, usually lower in saturated fat, like soy-based sausage patties, veggie burgers or soy cheese. The United States Department of Agriculture recommends building meals around low-fat protein sources, such as beans, lentils and rice rather than using lots of cheese to replace the meat.
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