MensXpert.com - The Xpert Vegetarian Diet

Being a vegetarian is not just a matter of economics. True, meat costs a lot more than vegetables; but try giving a hardcore ‘babumoshai’ that argument when it comes to fish! In a country like India, there are a host of other reasons why people resort to vegetarianism. Your parents may never have introduced you to meats because of their eating habits. Your religious beliefs may have dictated your choice. Your health may not permit you to eat meat. Or like one of the celebrities, you may be a member of PETA and your concern about animal rights may be preventing you from going non-vegetarian.

Whatever be the reason, you are not alone. Millions of vegetarians thrive on a meal-less diet and enjoy a long healthy life. There are different kinds of vegetarianisms.

Vegans eat only plant-based foods. All animal and dairy products are eliminated from their diet. That means no meat, eggs, milk, or honey.

Lacto-vegetarians don’t mind milk and milk products. But they skip eggs as well as meat, fish and poultry.

Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, but they exclude red meat, fish and poultry.

Semi vegetarians basically follow a plant-based diet but sometimes eat small amounts of meat, poultry or fish

Contrary to popular belief, a vegetarian diet can be very healthy. A well balanced and planned vegetarian diet affords protection from several health conditions. The World Cancer Research Fund says that by consuming a diet rich in vegetables and fruits, legumes and starchy staple foods, you can lower your risk of diabetes, cancer and ischemic heart disease significantly.

But, turning vegetarian is not as easy as refusing to load meat on to your plate. Since you will be eliminating a certain food products from your diet, you will need to find plant based substitutes to provide the nutrients you are missing. If you are a vegetarian or choose to turn vegetarian, you need to plan your diet to meet all your nutritional requirements. Some essential nutrients that might be missing from an unplanned vegetarian diet are

Protein

Minerals

Vitamin B12

Vitamin D

Proteins

Protein plays an important role in several body functions. You need proteins to maintain your skin, bones, muscles and the integrity of your organs. It is also imperative to repair and growth functions. Individual plant sources cannot provide all the proteins that your body needs. Soy is an exception; it is the only complete vegetable protein.

Plants sources rich in proteins include:

Legumes, such as beans, peas and lentils

Nuts

Seeds

Soy products like tofu

Whole (cereal) grains.

Minerals

Vegetable based food sources may be deficient in some minerals. You need to supplement your diet with foods which are especially rich in these minerals.

Iron: Vegetables, such as spinach and peas, are rich sources of iron. However, the iron from plant sources is not absorbed as well as the iron from meat sources. Enhance the absorption of iron by taking it in conjunction with Vitamin C. Other sources of iron for vegetarians are legumes, fortified cereals, and whole grains.

Zinc: This mineral is vital to many biological functions such as immune resistance, wound healing, digestion, reproduction, physical growth, diabetes control, taste and smell. Tofu, nuts, wholegrain cereals, wheat germ, and legumes are good sources of Zinc.

Calcium: “Drink milk for healthy teeth and bones” goes the popular jingle. Food sources rich in calcium are dairy products, fortified cereals and fruits juices, fortified soymilk, leafy dark green vegetables, legumes, almonds and Brazil nuts. But what about the vegans who keep away from dairy products? Try fortified soy milk, almond milk or rice milk. Soy cheese is also a good option.

Vitamin B12: If you want to avoid feeling the ill effects of anemia, you will need Vitamin B12. It is also important for a healthy nervous system. It is almost exclusively obtained from animal sources such as dairy products and eggs. So vegans are at the greatest risk of developing Vitamin B12 deficiency. Apart from trying fortified cereal and soy products, vegans should also look at B12 supplements available in the market.

A well planned vegetarian diet should meet all the nutritional requirements of the human body. Stay informed and do adequate research to find out what your diet lacks because of the elimination of meat. Whatever your reasons for being a vegetarian, remember that while a vegetarian diet has many health benefits, it can also lead to deficiencies, if not planned well.