A total vegetarian diet includes only foods from plants; meats, fish, dairy products and eggs are not a part of this diet. Several vegetarian eating patterns or types of vegetarian diets exist, all of which are low in or completely void of animal products. These diets in general are lower in total fat, saturated fat and cholesterol than diets that include animal products.
Types
A vegan diet is one that includes only fruits, vegetables, legumes, grains, seeds and nuts. Vegetarians that include cheese and other dairy products are called lacto-vegetarians. Ovo-lactovegetarians also consume eggs. Another group of vegetarians, semi-vegetarians, include chicken and fish with plant foods, dairy products and eggs, but they don't eat red meat.
Benefits
Vegetarian diets are naturally low in cholesterol, total fat and saturated fats. This results in vegetarians having a lower risk of obesity, coronary heart disease, diabetes mellitus, high blood pressure, and some forms of cancer compared with omnivores. Additionally, vegetarians have a lower incidence of gallstones and food-born illnesses.
Considerations
Foods from animals are a common source of protein. Because vegetarians restrict this source of protein they must consume plant proteins in enough quantity to meet energy needs. This can be accomplished with whole grains, vegetables, seeds and nuts, and legumes. Soy protein is an excellent source of protein as it is equal to that of animal origins. Vegetarians are at a greater risk for iron deficiency than non-vegetarians. Good sources of iron include dried fruits, enriched products, spinach, and dried beans. A carefully planned diet will also address the needs for vitamin B-12, vitamin D, calcium and zinc.
Misconceptions
There is a misconception that vegetarians have to complement or balance the amino acids in their diet. Amino acids are the units that compose proteins. There are 20 different types and many of them can be made in the body by converting other amino acids. But eight are called essential amino acids and they have to be provided through the diet. Although single plant foods do not contain the needed proportions of the essential amino acids, when plant foods are mixed together, any deficiency in one is canceled out by an excess in another.
Warnings
Vegetarians must ensure that they are adding sufficient amounts of protein, iron and vitamin B-12 and vitamin D to their diet. Carefully planned vegetarian diets can be extremely healthy. But if the vegetarian diet is inadequate and deficient for a long period of time, it can lead to complications. This can include emaciation or slow growth in vegetarian infants and children, iron-deficiency anemia, macrocytic anemia and or osteoporosis. Insufficient vitamin D can lead to rickets in children.
Member Comments