If you’re thinking about becoming a vegetarian and looking to learn about a balanced vegetarian diet, this article has all the information you need to get started. In this article, we’ll try to explain the health benefits of a vegetarian diet and how to make sure you’re getting enough nutrients.
Also in the next articles, we will talk about potential problems or complications that you may face when you start vegetarianism, as well as vegetarianism considerations in different age groups. If your goal is weight loss or start eating healthy dinnet or even if you just want to start a new diet, this interesting article can help you. So, stay with us until the end of the article.
What is a vegetarian or vegan diet?
A vegetarian diet includes avoiding meat, most of seafood and poultry and all products derived from these items. A vegetarian diet focuses on consuming plants as food which includes fruits, vegetables, dried beans and peas, grains, seeds and nuts, etc. People often follow a vegetarian diet for religious and personal reasons as well as ethical issues such as animal rights.
Others choose to become vegetarians for environmental reasons, as livestock production increases greenhouse gas emissions which contributes to climate change and requires large amounts of water, energy and natural resources. It usually has various types which we will explain in full below.
People who follow a balanced vegetarian diet can get all the nutrients their body needs via plant-based products, however, they must be careful to eat a variety of foods to fully meet their nutritional needs.
health benefits of a vegetarian diet
The popularity of vegetarian diets is increasing every day. One of the reasons for following this diet is its many health benefits. Below we briefly introduce the most important benefits of vegetarianism:
Many studies show that vegetarians have better diet quality than meat eaters and get more important nutrients such as fiber, vitamin C, vitamin E and magnesium. They also consume fresh vegetables and fruits and more diverse food sources during the day which can enhance their food quality.
Following a balanced vegetarian diet can also help you lose weight. If you are looking to lose weight, switching to a vegetarian diet can be an effective strategy for you.
One study found that vegetarians lost an average of 4.5 pounds (2 kg) more weight over 18 weeks than non-vegetarians and vegetarians generally have a lower body mass index (BMI) than omnivores. However, more research is needed to understand which specific aspects of a vegetarian diet or lifestyle may be attributable for this association.
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May reduce the risk of cancer
Some research suggests that a balanced vegetarian diet may be associated with a lower risk of a variety of cancers including breast, colon, and rectal cancer and showed promising signs for prevention of these deadly diseases.
However, more research is needed to be done to understand how vegetarianism can affect cancer risk reduction.
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Help stabilizing blood sugar levels
Several studies have demonstrated that vegetarian diets may help maintain blood sugar levels. The results of several studies have shown that vegetarianism has been associated with improved blood sugar control in people with type 2 diabetes. Vegetarian diets can also help stabilizing blood sugar levels in the long term and therefore prevents type 2 diabetes. You can also get help from diabetic diet to control blood sugar.
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Help to promote heart health
Vegetarian diets reduce several risk factors which are responsible for heart disease and promote heart overall health. A recent study has shown that vegan diets can lead to reductions in total cholesterol level and LDL or bad cholesterol levels. These two chemical markers are associated with rate of cardiovascular diseases. You can also take help from the DASH diet to prevent high blood pressure.
Other research suggests that a balanced vegetarian diet may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart diseases. Current researches have shown contradictory results. Therefore, more studies are needed to determine whether vegetarian diets actually reduce the risk of heart diseases or
morbidity from it.
different types of vegetarian diets
There are many different types of vegetarian diets, each with its own limitations. Most of the people think that a balanced vegetarian diet does not include meat, chicken or fish but in some types of vegetarian diets, this is not the case.
Below, we briefly introduce the types of these diets.
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Completely vegetarian diet
In this type of vegetarian diet which is also the strictest type, the consumption of meat, fish, chicken, eggs, dairy products (milk, yogurt, cheese, etc.) and foods containing these products as well as other animal products such as honey is also not permitted.
This vegetarian diet excludes meat, poultry, dairy and eggs, but consumption of seafoods like fish is allowed.
In this type of diet, meat, fish, chicken, and eggs must be eliminated, as well as foods that contain them, but dairy products such as milk, cheese, yogurt, and butter are allowed.
- Lacto-ovo-vegetarian diet
In this type of vegetarian diet, meat, fish and chicken are also removed, but unlike the lacto-vegetarian diet, the consumption of eggs is allowed. In this diet, like the lacto-vegan diet, you can use dairy products.
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Flexible or semi-vegetarian diet
Some people follow a semi-vegetarian diet also called a flexible diet. This diet is primarily a plant-based diet but includes meat, dairy, eggs, poultry, fish and occasionally or in small amounts red meat is also consumed.
How to plan a healthy balanced vegetarian diet?
One of the misconceptions many people have about becoming a vegetarian is that just because a food product is labeled “vegetarian” or “vegan” it is healthier than conventional alternatives and that all vegan or vegetarian products are inherently healthier. Otherwise, some vegetarians rely heavily on processed foods which are food sources with high amounts of calories, sugar, fat, sodium. This eating pattern typically does not provide sufficient amounts of fruits, vegetables, whole grains and all the food sources which are rich in calcium.
However, with a little planning, a vegetarian diet can meet all the needs of people in various age groups including children, teenagers and pregnant or lactating women. The key is to be aware of your nutritional requirements. In order to plan a well-designed and scientific diet, first you must consult with your nutritionist to help you in meal planning. In the rest of the article, we will explain important hints in this field.
How is healthy eating as a vegetarian?
In a balanced vegetarian diet, it is crucial to choose a variety of foods. In order to get the most out of a vegan diet, use a variety of healthy plant foods such as fruits and vegetables, legumes, nuts and whole grains because a wide range of vitamins and minerals are hidden in them. These dietary sources will provide all the required minerals to fill any nutritional gaps in your diet.
Of course, you don’t need to consume all of these foods with each meal. You can choose low-fat, low-salt, and low-sugar options and avoid less healthy foods such as sugar-sweetened beverages, fruit juices and refined grains.
Keep in mind that the more restricted your diet is, the more challenging it will be to get all the nutrients you need because some nutrients are found in smaller amounts in plant sources or in comparison to nutrients which are found primarily in animal sources, plant sources have a much poorer absorption in by the digestive system. Most vegetarians usually have enough protein and calcium intake (mainly found in dairy) in their diet but if you don’t plan your diet properly, you can miss out on essential nutrients. For example, vegetarians should make sure that they get enough iron and vitamin B12 in their diet.
To make sure your diet contains everything your body needs, pay special attention to the following:
Use a variety of fruits and vegetables in your diet every day
Try to eat sufficient amounts of fresh, frozen, dried or even canned fruits and vegetables daily in your diet. Fruits and vegetables, in addition to vitamins and minerals, have high fiber content that can help optimal digestion and prevent constipation. Try to use the following fruits and vegetables in your diet:
- Fruits: apples, bananas, berries, oranges, melons, pears, peaches.
- Vegetables: leafy vegetables, asparagus, broccoli, tomatoes, carrots.
Use enough protein sources to meet your body’s needs
Protein is an essential part of any diet. Our body needs protein to build and repair its cells, production of diverse enzymes and also secrete hormones. Protein consumption can also enhance the feeling of fullness and increase muscle mass. Protein is made up of a chain of molecules called amino acids. There are 20 amino acids in nature that the body can use to make proteins. Of these 20 amino acids, 9 are considered essential, meaning that the body cannot produce them by itself, therefore they must be obtained through the diet. The remaining 11 amino acids are considered non-essential because the body can produce them from the 9 essential dietary amino acids. Animal proteins (fish, chicken, red meat, etc.) contain a sufficient amount of all 9 essential amino acids. On the contrary in the plant sources except for a few exceptions that contain all 9 essential amino acids, most of the plants possess a limited amount of essential amino acids. So, in order to obtain a suitable combination of all essential amino acids, they must be obtained from different sources. Consume sufficient amounts of protein sources. For example, beans, lentils, peas, and many vegetables contain small amounts of the amino acids like cysteine and methionine (non-essential amino acids). For this reason, many people refer to plant foods as “incomplete” sources of protein.
However, if you consume a variety of vegetable proteins, you won’t have any problems and you can get sufficient amounts of all the essential amino acids your body needs. For example, using a variety of vegetable soups that are a mixture of whole grains and legumes. They can be a good source of essential amino acids.
Current recommendations indicate that a healthy adult should consume at least 0.8 grams of protein per kilogram of body weight per day. For example, a 70 kg person needs approximately 56 grams of protein per day. Of course, athletes with different levels and people who are considered physically active, require increased protein supply from dietary sources.
In order to get a better understanding of plant protein sources, we introduced the best plant protein sources below:
- The best plant protein sources:
- Legumes include peas, beans, lentils
- Soy and products derived from it such as tofu, tempeh, edamame and soy milk
- Seeds such as hemp, chia, quinoa, flax seed
- Nuts and nut butters such as mountain almonds, peanuts
- Mycoproteins (they are a type of fungus)
- High protein vegetables such as broccoli, spinach, asparagus, artichokes, potatoes, and Brussels sprouts.
- Fruits containing high protein content such as berries, blackberries, nectarines and bananas
- Whole grains such as oats, oatmeal and brown rice
- Edible algae such as spirulina
Try to include at least one or two of these foods in each meal to make sure you’re getting enough protein.
Use non-dairy alternatives to get enough calcium
Milk and dairy products such as cheese and yogurt are a good source of protein, calcium and vitamins A and B12 but if you follow a limited plant-based diet, with proper planning, you can consume dairy products alternatives which are enriched with minerals like calcium in food sources such as fortified soy, rice, oats as well as other sources of calcium such as green leafy vegetables such as spinach, tofu and calcium rich breads.
Use unsaturated fats and oils
Unsaturated fats such as vegetable oils: canola, olive and sunflower are healthier than saturated fats such as butter, pork, etc. Using nuts such as walnuts, almonds, hazelnuts, etc. are good sources of useful dietary fats. All types of fats have high energy content and you should be careful in consuming them and use as much as your dietitian has planned in your diet.
Limit the consumption of high-fat foods, salt and sugar
Limit the consumption of foods rich in salt, fat and sugar, such as cream, chocolate, chips, biscuits, sweets, ice cream, cakes and puddings or consume them in small quantities because these foods are mostly high in energy but really low in nutrients content.
Be careful in consuming and choosing starchy carbohydrates
Most vegetarian meals are based on starchy dietary carbohydrates. Starchy foods are a good source of energy and the main source of a wide range of nutrients in the diet. In addition, starch contains fiber, calcium, iron and B vitamins. Starchy vegetables such as potatoes, corn, beets, as well as grains like bread, rice, pasta, barley, etc., which often make up more than a third of the food eaten by vegetarians. If possible, try to eat a variety of whole grains such as brown rice, whole wheat etc.,
Where should we start to become a vegetarian?
Maybe you have been tempted to try a vegetarian diet but you were afraid to start it or you were confused about complexities in planning a diet. One of the ways to transition to a vegetarian diet is to gradually cut out meat. Reduce carbs in your diet while adding more fruits and vegetables to your diet. Here are some tips to help you start becoming a vegetarian:
- Each week, increase the number of meatless meals you already enjoy such as spaghetti with tomato sauce or grilled and steamed vegetables or even a variety of delicious soups. Find ways to include vegetables such as spinach, kale, artichoke and etc.,
- Make vegetables and grains an inseparable part of your daily diet and try to use grains and vegetables in all your meals such as breakfast. You can use the articles on this site to get ideas.
- Use the substitution method. Choose your favorite recipes and try them without meat and replace animal sources with plant proteins. For example, by omitting ground meat from pasta and adding beans or soy as a replacement for meats. You can turn many of your routine recipes into a vegetable composition with a little creativity.
- Check scientific resources and authentic websites for vegetarian menus. Get ideas and help from vegetarian cookbooks. Check out new restaurants to try new vegetarian dishes. The more variety you add to your balanced vegetarian diet, the more likely you are to meet all your nutritional needs. Finally, be patient and don’t rush.
If you are a vegetarian, take care of your heart by eating a variety of fruits and vegetables each day, consuming less saturated fat and paying attention to the amount of salt you eat. Plan to maintain your health and prevent the risk of nutritional deficiencies in your diet. In our other articles, you can read the possible problems and dangers of being a vegetarian.
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