Vegetarianism or vegetarian diet is one of the oldest, most well-known, well-studied types of diets. It has been around for centuries starting mainly in India and Greece then spreading all over the world and gaining peak popularity during the 20th century with the rise of the human rights movements, environmental protection, and ethical concerns. More than one billion people around the world are following a vegetarian diet in its many varieties and forms.
Types of vegetarians:
Vegetarianism in its definition means abstinence from eating all sorts of meat (red meat, poultry, seafood, insects …) and all animal by-products (eggs, dairy products, honey …) but there are many variations to this definition nowadays. some of the important vegetarianism derivatives are :
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- Lacto Vegetarianism: in which you abstain from eating red meat and egg, but you can consume dairy products
- Ovo vegetarianism: in which you are abstinent from eating meat and dairy products, but you can eat eggs.
- Ovolactovegetarians: in which you abstain only from meat-eating,but you can eat milk and eggs
- Fruitarianism:in which you can eat only hand-picked fruits, vegetables, seeds, and nuts without causing any harm to the plant
- Macrobiotic diet:in which you consume only whole grains and beans
- Raw veganism:in which you can only eat fresh uncooked fruits, vegetables, nuts, and seeds.
- Pescetarianism: in which you are semi vegan you don’t eat meat and byproducts, but you can have fish and seafood andoccasionally can have eggs or dairy products.
- Pollotarianism:in which you are semi vegan you don’t eat red meat or seafood, but you can eat poultry mainly chickens
- Pollo Pescetarianism:in which you abstain only from having red meat but can have poultry and seafood which are considered to be white meat.
- Flexitarian:in which you are mainly eating a vegan diet on a day-to-day basis but can occasionally have meat, poultry or seafood, dairy, eggs but in small amounts.
Reasons for turning vegan:
Going vegan is an important decision to make as it is associated with many health benefits but at the same time, it can have health risks so it is not for everyone, whether you are doing it for religious or cultural reasons or doing it for ethical reasons to save the animals from slaughter as some view it as an unethical inappropriate human behavior or doing it to be healthy and lower your risk of having chronic diseases like obesity and hypertension or for the environment to lower the co2 emissions related to deforestation even for saving money. It is definitely a way of living that is worth the try and as mentioned above there are plenty of variations that you can make to tailor this eating plan for your own preferences and needs to enhance your quality of life.
Benefits of vegetarianism
1) Good for heart health:
Red meat is full of saturated fats that are known to cause cardiovascular diseases and atherosclerosis through their harmful effect on the lipid profile and blood pressure as it is also high in salt content so cutting off red meat makes your cardiovascular risk way lower than those who consume it regularly like those on a western diet. You will have lower blood pressure levels, lower cholesterol, triglycerides, and low-density lipoproteins LDL levels, higher high-density lipoproteins HDL levels, lower inflammatory markers, and higher omega3 fatty acid levels so your heart and vessels will get healthier and your lifespan would increase than the average person.
2) Prevents type 2 diabetes:
People who follow a vegetarian diet have shown better diabetes control, lower insulin resistance, better insulin sensitivity, better HBA1C levels in months from going vegan, they managed to lose weight, have lower cholesterol levels, and felt better overall .
not only does it maintain diabetes under control but it also prevents it and lowers your chances of getting type 2 diabetes as you get older as it lowers the risk factors that contribute to the disease.
3) Fights obesity:
Vegans are known to be leaner than people who are on a western diet and consume a big load of meat every day as vegan diets offer more calories to be burned after each meal while most of the calories you consume from meat products get stored in the body as subcutaneous or visceral fat and very little gets burned making you hungrier, heavier and with less energy when compared to those on a vegetarian diet. By lowering your BMI through veganism, you live longer as you omit the risks of comorbidities associated with obesity from atherosclerosis and heart disease, type 2 diabetes, and strokes you turn your life for the better in many aspects.
4) Improves gut health:
Many people nowadays suffer from gut diseases such as inflammatory bowel syndrome IBS which seem to get worse when you consume foods that are high in fats and salt but with the vegetarian diet you can get better food that is easy to digest and healthier for your gut with its massive content of fiber that helps form a good stool bulk and prevent constipation and bowel problems, those who are lactose intolerant also can substitute dairy products with soy-based and nut-based kinds of milk and cheeses to have fewer symptoms and more benefits.
It also improves the gut microbiome through its rich content of healthy sugars that stimulate good gut bacteria to proliferate and produce more probiotics and glycoproteins that are good for our overall health.
5) Supplements you with minerals and vitamins:
Red meat is important as a source of iron and fish is important for its omega 3 fatty acid content they are great sources of proteins to get the essential amino acids but many people forget that plant-based diets are also full of these minerals and vitamins with the wide variety of colors from fruits and vegetables you get more antioxidants and anti-inflammatories than you get from meat you can get your protein from beans and lentils and have higher amounts of magnesium, potassium, folate, thiamine, riboflavin, and less total fat.
6) Helps fight cancer:
Vegetarian diet with its action in preventing obesity one of the main causes of some types of cancer lowers your chances of malignancy. Along with their positive impact on inflammation through eliminating refined food and saturated fat consumption which contribute to the unregulated activation of inflammatory cytokines that create a cancer-promoting environment.
Vegetables and fruits with their high content of antioxidants help relieve some of the oxidative stress from free radicals and reactive oxygen species that have a negative influence on our cells.
Risks of vegetarianism
A vegetarian diet, as healthy as it is, can also cause harm if not done in a proper way with a full understanding of the types of ingredients you choose to incorporate into your diet. Vegetables are great sources of minerals and vitamins, but they are not as efficient as the nutrients we get from meat as they are usually present in lower concentrations that are insufficient to supply us with the required daily intake of these nutrients. Some of the nutritional deficiencies associated with veganism are:
1- Protein deficiency:
red meat, poultry, and seafood are the main sources of protein we depend on for building muscles and having healthy weight along with building important structural proteins in the body like hormones and enzymes since meat contains higher concentrations of protein cutting it out completely can lead to protein deficiency and muscle wasting so it is very crucial to know the right substitutes for protein in this diet but from natural sources. Beans, lentils, nuts, and whole grains are all great protein sources that are cheaper than meat and can enhance your meals with their nutritive contents, but they usually don’t have all of the essential amino acids in them as animal sources of protein.
The daily recommendation for protein intake is about .8 gram per kilogram of body weight but it differs from one person to another according to their level of activity, age, and comorbidities.
2- Vitamin B12 deficiency:
Vitamin B12 is one of the most vital vitamins in the body it is a major component in RBC build so people who have vitamin B12 deficiency usually suffer from precious anemia where their RBCs are bloated and not carrying oxygen properly but the problem with a vegetarian diet is that vitamin B 12 is mainly found in animal sources not as available in plants that’s why vegans must be very careful about learning all the possible sources of vitamin B 12 and try their best to incorporate them in all their meals for strict vegetarians fortified products are their best options for vitamin B12 supplementation like fortified rice, soy, oats, and cereals but for ovo vegetarians and Lacto vegetarians supplementation is way easier as eggs, milk and cheese are great sources of vitamin B12 where you can get most of the daily recommendations for vitamin B12 intake.
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms, the requirements increase for pregnant women to about 2.8 micrograms.
3- Omega 3 fatty acids deficiency:
Omega 3 fatty acids are docosahexaenoic acid DHA, eicosapentaenoic acid EPA, alpha-linolenic acid ALA these 3 fatty acids are extremely important for our health through their positive effect on brain health and increasing HDL levels and lowering cholesterol levels to decrease the cardiovascular disease risk and their action in fighting inflammation and delaying neurodegenerative diseases like dementia they have been essential for our bodies and the main source for supplementing ourselves with them is seafood but some plant foods are also good sources for ALA fatty acid mainly flaxseeds, Chia seeds and walnuts they are rich sources of omega 3 fatty acids that every vegetarian should add to their diet in healthy amounts to give the body its much-needed content of healthy fats.
The daily recommended intake of omega 3 fatty acids for adults is 1.1:1.6 grams which are more for pregnant and lactating females.
4- Iron deficiency:
Iron is the main component in hemoglobin production so if it is deficient the body suffers from iron deficiency anemia where your RBCs are shrunken and easily broken so iron is a major mineral that we need in all of our meals. Haem iron coming from animal sources is the superior type of iron that the body can easily absorb and stir but plant sources are also full of non-heme iron that requires vitamin C for it to be fully absorbable so make sure to incorporate beans, lentils, tofu, and spinach to your diet and squeeze lemon on top to get the full benefit of this iron.
Daily recommendations for iron intake is 8:18 milligrams for adults but it increases for pregnant and lactating females and growing children.
5- Calcium deficiency:
Calcium is very important for bone health especially In growing children and menopausal women to save them from having weak bones and getting osteoporosis that puts them In danger of bone fractures but as milk and cheese are the main sources of calcium in our diets it is essential for vegetarians to try and add ingredient like tofu, kale, turnips, and broccoli into their diets to benefit from their content of the much-needed calcium
Daily recommendations for calcium intake are 1000:1200 mg for healthy adults.
6- Vitamin D deficiency:
Vitamin D is essential for our health from bone protection to immunity and mood enhancement it is an indispensable vitamin for our health it mainly comes from sun exposure and animal sources but nowadays a lot of products are fortified with vitamin D like breakfast cereals and soy milk so make sure to get enough sun alongside a healthy amount of vitamin D rich foods.
The daily recommendations for vitamin D intake are 15:20 micrograms for healthy adults.
children and pregnant and lactating females or adults suffering from chronic diseases are encouraged to take daily supplements of these deficient minerals and vitamins mainly vitamin B12, vitamin D, zinc, iodine, omega3 fatty acids, calcium, and iron in the form of multivitamins as a precaution just to be on the safe side.
Choosing vegan ingredients
You need to learn to read labels and understand what components come from animals that could affect your diet for example some foods contain gelatin in them from animal sources like jelly and marshmallows, casein and whey from milk in soy cheese and coffee creamers, honey from bees in baked goods so make sure to focus while you pick your items from the shelves and also be mindful to choose the best quality products that contain more nutritional value with lower sodium, sugar, fat, additives content, more fiber and fortified foods with vitamins and calcium to supply you with what might be missing in your everyday diet and when planning a meal try to make it as colorful as possible with all sorts of bright tasty vegetables, fruits, legumes, nuts, seeds, and whole-grain products in different recipes to make your meals interesting and wholesome as well as nutritious.
Meat substitutes
Nowadays as more people are turning vegan almost all of the grocery stores have fresh organic fruits and vegetables and a ton of meat, milk, and cheese substitutes that are chemically produced to mimic the texture and taste of the real stuff and many fast-food restaurants as well provide a vegan option with no meat that is full of healthy vegetables that are cooked in ways to give you the same experience of normal fast food without the meat and the high salt content even in your home you can substitute the meat with ingredients that have the same taste like mushrooms, lentils, tofu, tempeh, seitan and exchange animal milk for nut milk like soy, almond, cashew milk and cheese with soy, nutritional yeast or nuts.
1) Tofu:
100 grams of tofu contain 76 calories, 4.8 gm fats, 1.9 gm carbs, 8 gm protein.
Tofu is a soymilk product that is processed to resemble cheese in texture it is one of the most commonly used food sources of protein that vegans depend on as a replacement for meat they give the feeling of eating chicken if cooked in certain ways with the extra benefit of being lower on fat and cholesterol and it has almost no calories which make it ideal for losing weight it is also a good source of calcium, manganese, and copper in the US most of the soy products are genetically modified GMOs but there are organic options you can seek to get the best type of tofu with no risk.
Tofu can be cubed and fried like chicken popcorn, it can be added to salads with a light dressing, it could also be added to soups or scrambled to give the texture of eggs or cheese.
2) Lentils and legumes:
100 grams of lentils contain 116 calories, 0.4 gm of fats, 20 gm carbs, 9 gm protein.
All types of beans and lentils are great sources of plant-based protein that vegans should depend on and try to incorporate in all meals for not only they are rich in protein but also have high fiber, iron, and calcium content they are great for gut health, they are very versatile and cheap they can be cooked in millions of ways, they taste great in stews, in soups, bean casseroles or even just boiled and seasoned on top of a slice of bread or a bowl of rice.
3) Tempeh:
100 grams of tempeh contain 193 calories, 11 gm of fat, 9 gm of carbs, 19 gm of protein
tempeh is another great soybean product that originated in Indonesia it is made by fermenting soybeans then compressing them into this chewy, nutty great meat substitute that is rich in protein and probiotics that are great for the gut microbiome it also contains a lot of calcium, iron, and phosphorus with a very low-fat content it is best eaten after being marinated then stir-fried or grilled and enjoyed in sandwiches or on top of rice.
4) Mushrooms:
100 grams of mushrooms contain 22 calories, 0.3 gm of fats, 3.3 gm carbs, 3.1 gm protein.
Mushrooms are extremely versatile, easy to cook, great sources of protein and fiber with very low calories making them ideal for weight loss. It highly resembles meat texture if cooked in certain ways, it can resemble minced meat in making burgers and tacos giving the umami savory taste that meat provides which makes it a great healthy substitute that is very commonly used in restaurants.
5) Nutritional yeast:
2 tablespoons of nutritional yeast contain 50 calories, 1 gm fat, 5 gm carbs, 8 gm protein
One of the famous food trends for vegans is using fortified yeast as a substitute for cheese it is the same type of yeast we use for baking but the cells are killed with minerals and vitamins being added to give more benefits to vegans it is a great source of protein and one of the best sources of vitamin B complexes, it is also full of zinc, selenium, and manganese it also provides the body with the antioxidant glutathione that relieves some of the radical damage and oxidative stress boosting immunity and lowering the risk of some chronic diseases it tastes nutty and cheesy can be sprinkled on top of almost any meal to make it healthier.
6) Seitan:
100 grams of seitan contain 370 calories, 1.9 gm of fat, 14 gm carbs, 75 gm protein
Seitan is one of the newly introduced meat substitutes that is made of wheat gluten, not soybeans like tofu or tempeh it is rich in protein and low on carbs which makes it very fulfilling it is also rich in iron and selenium it has a rubbery texture that resembles meats and could be sliced and stir-fried or minced and made into burgers, but it is high on sodium and not suitable for people with gluten sensitivity.
7) Chia seeds:
100 grams of chia seeds contain 486 calories, 31 gm fat, 42 gm carbs, 17 gm protein.
Chia seeds are widely used black seeds that are full of high-quality protein and antioxidants it is full of magnesium, iron, and calcium it is a fantastic source of fibers and omega 3 fatty acids which makes them superfoods that lower your risk of many diseases they are known for turning into a gel when placed in a liquid and can be used to substitute eggs or be made into porridge they can also be sprinkled dry on top of yogurt or in smoothies.