To Be Or Not To Be…A Vegetarian
By P. Mehta, RD/Healthfulfilling.com
Are you a vegetarian? Or, do you know someone that is one, or might be
considering becoming one? There are usually a lot of questions when
considering becoming a vegetarian, and going that route requires some
nutritional consideration as well, depending on what type of vegetarian one
wants to become. If you are already one, or are thinking of going vegetarian,
here are some guidelines and tips to check out.
What are the different types of vegetarians? If you’re already one or going
to be one, you need to qualify what type, since Registered Dietitians and other
vegetarians will ask, and you need to decide what you really want in terms of
being vegetarian. Here are the different types:
Partial Vegetarian--Consumes dairy, poultry and fish products but no other
meats.
Lacto-Ovo Vegetarian—Consumes dairy and egg products, but no poultry, fish,
or meats.
Lacto-Vegetarian—Consumes dairy products, no eggs, poultry, fish or meats.
Vegan-Consumes only plant based foods, no dairy, eggs, etc.
Does being a vegetarian of any type result in any loss of nutrients,
vitamins or minerals? The only vegetarian types that need to be careful to
make sure they are not missing out or being depleted from any nutrients are the
lacto-vegetarian, the lacto-ovo vegetarian and the vegan. Partial vegetarians
continue to receive complete proteins and high biological value proteins, since
they consume dairy, poultry and fish products.
Lacto-ovo vegetarians need to be careful when they don’t consume dairy and/or
eggs during their meals. Whatever plant based foods they eat need to have
complete proteins, and high biological value proteins.
The same applies to lacto-vegetarians if they don’t consume dairy with each
meal or in sufficient amounts throughout the day, and applies to vegans since all
their food and meals are only plant based.
What is a complete protein, and a high biological value protein?
A high biological value protein is a protein that contains all the essential amino
acids in sufficient amounts to support life and serve all the functions of a
protein. Amino acids are the building blocks that make up a protein molecule.
Examples of high biological value proteins are dairy products, eggs, meats,
poultry, and fish—all animal based foods.
A complete protein is made when you combine 2 plant based foods to make a
high biological value protein or a complete protein, because by combining the 2
plant based foods all amino acids become present in the food. However, the
plant foods being combined must be the right combination to make sure all the
amino acids are in the meal.
How do you make a complete protein?
As a general rule, beans and legumes are limited in the amino acids,
methionine and tryptophan. Grains are limited in the amino acids isoleucine
and lysine. Therefore, if a grain food and beans/legume food are eaten
together in the same meal, it becomes a complete protein, so that all amino
acids are present in sufficient quantities. It is important to eat complete proteins
as much as possible either during a meal or throughout the day because only
when all amino acids are present in sufficient amounts, the protein becomes
high quality. A high quality protein is necessary to perform the functions of
protein; growth, maintenance, serving as hormones, antibodies, transporters,
and fluid balance regulators. An example of combining proteins to make them
complete would be a tortilla with beans, or rice with legumes. Legumes consist
of a variety of the beans and peas family, such as black beans, kidney beans,
lentils, garbanzo beans, split peas, soybeans, and peanuts.
Getting enough vitamins and minerals-Vegans may need to consult a
physician to discuss a Vitamin B12 supplement since B 12 is only present in
dairy and animal based foods. They also need to eat enough green leafy
vegetables to get adequate calcium, Vitamin D and iron. Otherwise, vegans
should consider a vitamin/mineral supplement that provides the daily amount
needed for B 12, iron, and calcium. Vitamin D can be supplied by sun if living in
areas where sunshine is present almost year round.
Is vegetarian eating healthier? According to the American Heart Association
information page on vegetarian eating, many studies indicate that vegetarians
tend to be at lower risk for obesity, coronary heart disease, high blood pressure,
diabetes and some forms of cancer. This could be since vegetarians tend to
eat more plant based foods such as fruits, vegetables and whole grains, and
less processed foods.
Lacto-ovo vegetarians and eggs-People who are lacto-ovo vegetarians
need to be sure not to consume too many eggs on a daily or weekly basis due
to the cholesterol level in egg yolks. They can consider eating the egg white
more often instead of the yolk.
If you are thinking about becoming vegetarian be sure you are making the
choice for the right reasons and that you are comfortable with the eating plan. If
you have been used to eating animal based foods and meats throughout your
life, it will take some time and transitioning to adjust to vegetarian eating. This
is because animal based foods and meats tend to have a higher fat content, a
high protein value, and provide a feeling of satiety, fullness. If you are sure you
want to make the change, then consider making it gradually, so that you can get
comfortable with it and it can ultimately be a permanent change if it is suitable to
you. If you are currently on any prescribed dietary regimen by your physician,
and want to become a vegetarian, or if you are not on a prescribed diet and you
are thinking about becoming vegetarian, be sure to consult your physician first,
to get further individualized recommendations, and request a consultation with a
Registered Dietitian.
Additional Resources:
Vegetarian Resource Group www.vrg.org
American Heart Association www.americanheart.org
Dean Ornish, M.D. www.pmri.org
Copyright 2008 Healthfulfilling.com Reproduction of any content of this
website, whole or in part, without permission is strictly prohibited.
Updated 7/2009
By P. Mehta, RD/Healthfulfilling.com
Are you a vegetarian? Or, do you know someone that is one, or might be
considering becoming one? There are usually a lot of questions when
considering becoming a vegetarian, and going that route requires some
nutritional consideration as well, depending on what type of vegetarian one
wants to become. If you are already one, or are thinking of going vegetarian,
here are some guidelines and tips to check out.
What are the different types of vegetarians? If you’re already one or going
to be one, you need to qualify what type, since Registered Dietitians and other
vegetarians will ask, and you need to decide what you really want in terms of
being vegetarian. Here are the different types:
Partial Vegetarian--Consumes dairy, poultry and fish products but no other
meats.
Lacto-Ovo Vegetarian—Consumes dairy and egg products, but no poultry, fish,
or meats.
Lacto-Vegetarian—Consumes dairy products, no eggs, poultry, fish or meats.
Vegan-Consumes only plant based foods, no dairy, eggs, etc.
Does being a vegetarian of any type result in any loss of nutrients,
vitamins or minerals? The only vegetarian types that need to be careful to
make sure they are not missing out or being depleted from any nutrients are the
lacto-vegetarian, the lacto-ovo vegetarian and the vegan. Partial vegetarians
continue to receive complete proteins and high biological value proteins, since
they consume dairy, poultry and fish products.
Lacto-ovo vegetarians need to be careful when they don’t consume dairy and/or
eggs during their meals. Whatever plant based foods they eat need to have
complete proteins, and high biological value proteins.
The same applies to lacto-vegetarians if they don’t consume dairy with each
meal or in sufficient amounts throughout the day, and applies to vegans since all
their food and meals are only plant based.
What is a complete protein, and a high biological value protein?
A high biological value protein is a protein that contains all the essential amino
acids in sufficient amounts to support life and serve all the functions of a
protein. Amino acids are the building blocks that make up a protein molecule.
Examples of high biological value proteins are dairy products, eggs, meats,
poultry, and fish—all animal based foods.
A complete protein is made when you combine 2 plant based foods to make a
high biological value protein or a complete protein, because by combining the 2
plant based foods all amino acids become present in the food. However, the
plant foods being combined must be the right combination to make sure all the
amino acids are in the meal.
How do you make a complete protein?
As a general rule, beans and legumes are limited in the amino acids,
methionine and tryptophan. Grains are limited in the amino acids isoleucine
and lysine. Therefore, if a grain food and beans/legume food are eaten
together in the same meal, it becomes a complete protein, so that all amino
acids are present in sufficient quantities. It is important to eat complete proteins
as much as possible either during a meal or throughout the day because only
when all amino acids are present in sufficient amounts, the protein becomes
high quality. A high quality protein is necessary to perform the functions of
protein; growth, maintenance, serving as hormones, antibodies, transporters,
and fluid balance regulators. An example of combining proteins to make them
complete would be a tortilla with beans, or rice with legumes. Legumes consist
of a variety of the beans and peas family, such as black beans, kidney beans,
lentils, garbanzo beans, split peas, soybeans, and peanuts.
Getting enough vitamins and minerals-Vegans may need to consult a
physician to discuss a Vitamin B12 supplement since B 12 is only present in
dairy and animal based foods. They also need to eat enough green leafy
vegetables to get adequate calcium, Vitamin D and iron. Otherwise, vegans
should consider a vitamin/mineral supplement that provides the daily amount
needed for B 12, iron, and calcium. Vitamin D can be supplied by sun if living in
areas where sunshine is present almost year round.
Is vegetarian eating healthier? According to the American Heart Association
information page on vegetarian eating, many studies indicate that vegetarians
tend to be at lower risk for obesity, coronary heart disease, high blood pressure,
diabetes and some forms of cancer. This could be since vegetarians tend to
eat more plant based foods such as fruits, vegetables and whole grains, and
less processed foods.
Lacto-ovo vegetarians and eggs-People who are lacto-ovo vegetarians
need to be sure not to consume too many eggs on a daily or weekly basis due
to the cholesterol level in egg yolks. They can consider eating the egg white
more often instead of the yolk.
If you are thinking about becoming vegetarian be sure you are making the
choice for the right reasons and that you are comfortable with the eating plan. If
you have been used to eating animal based foods and meats throughout your
life, it will take some time and transitioning to adjust to vegetarian eating. This
is because animal based foods and meats tend to have a higher fat content, a
high protein value, and provide a feeling of satiety, fullness. If you are sure you
want to make the change, then consider making it gradually, so that you can get
comfortable with it and it can ultimately be a permanent change if it is suitable to
you. If you are currently on any prescribed dietary regimen by your physician,
and want to become a vegetarian, or if you are not on a prescribed diet and you
are thinking about becoming vegetarian, be sure to consult your physician first,
to get further individualized recommendations, and request a consultation with a
Registered Dietitian.
Additional Resources:
Vegetarian Resource Group www.vrg.org
American Heart Association www.americanheart.org
Dean Ornish, M.D. www.pmri.org
Copyright 2008 Healthfulfilling.com Reproduction of any content of this
website, whole or in part, without permission is strictly prohibited.
Updated 7/2009
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