Vegetarian Nutrition – FAQs

Vegetarian diets are generally lower in saturated fats, cholesterol, and animal protein than non-vegetarian diets. They’re also high in folate, fiber, anti-oxidant vitamins like C and E, carotenoids, and phytochemicals.

This means that, overall, vegetarians have substantially reduced risks for obesity, heart disease, high blood pressure, diabetes mellitus, osteoporosis, and some forms of cancer - particularly lung cancer and colon cancer.

Vegetarian diets that are low in saturated fats have also been successfully used to reverse severe coronary artery disease.

Not always. If a vegetarian replaces meat with high-fat cheeses, junk food and so on, they’re unlikely to reap many health benefits – after all, there’s no meat in ice cream, potato chips, or fudge brownies! It’s certainly possible to be a vegetarian and still consume large quantities of high-fat, high-sugar empty calories.

Replacing meat with poor substitutes can lead to nutrient deficiencies in protein, iron, calcium, zinc and vitamin B12. Athletes, children and pregnant females are particularly at risk as their nutrient needs are especially high. Vegans (who eat no animal products of any type) in particular need to supplement their vitamin B12 intake. Poor meal planning, illness, stress and the excessive use of supplements can also cause problems.

Vegetarian or not, a healthy diet should be low in cholesterol and saturated fat and based around fruits, vegetables, whole grains, and lean protein. Eliminating meat does not automatically make for a healthy diet.

The answer to this one is “yes” and “no” – it depends on which kind of vegetarian you are. Technically, there are six types of vegetarian diet. Most people who claim to be vegetarian will fit into one of these categories:

• Semi-vegetarian – dairy foods, eggs, chicken, and fish, but no other animal flesh.
• Pesco-vegetarian – dairy foods, eggs, and fish, but no other animal flesh.
• Lacto-ovo-vegetarian – dairy foods and eggs, but no animal flesh.
• Lacto-vegetarian – dairy foods, but no animal flesh or eggs.
• Ovo-vegetarian – eggs, but no dairy foods or animal flesh.
• Vegan – no animal foods of any type.

Absolutely. It’s actually difficult to become protein deficient unless you quit eating all together. Almost all unrefined foods contain some protein, and often quite a lot. Potatoes are 11% protein, oranges 8%, beans 26%, and tofu 34%.

Vegetarian foods highest in overall protein content include legumes or pulses (dried beans and peas), soy products of various kinds (tofu, tempeh, meatless "meats"), eggs and dairy products for those who consume them, and some nuts.

Animal protein contains all nine of the essential amino acids, so it is often referred to as a "complete" protein. The nine essential amino acids can also be found in plant proteins, however no single plant source contains all nine of them. Therefore, plant protein is often referred to as "incomplete."

It was once widely believed that vegetarians had to carefully combine plant protein sources in each meal in order to obtain all nine essential amino acids. However, scientific studies have shown that the human body can store essential amino acids and combine them as necessary. So, while combining beans and rice, or peanut butter and bread produces a complete protein, in most cases it’s not necessary to consciously do this at every meal. As long as you are eating enough calories to meet your daily energy needs, and have a reasonably varied diet, getting enough protein is generally not a problem. If you have concerns, talk with your health practitioner.

No. Many people do choose to increase the amount of dairy products in their diet when they eliminate meat, but this is both unnecessary and potentially unhealthy. Even people following a vegan diet (no meat, dairy products or eggs) can get sufficient nutrients. In 1991, the Physicians Committee for Responsible Medicine developed the New Four Food Groups (whole grains, vegetables, fruit, and legumes) as a healthy alternative to the USDA Food Pyramid. This alternative lists meat and dairy products as optional, but not necessary.

Any diet change should aim for a balanced range of wholesome foods with plenty of fresh fruits, vegetables and whole-grain foods. Ensure you are getting enough (but not too many) calories for your activity level and weight goals. Restrict saturated and trans fats and simple carbohydrates.

If you’re changing from a non-vegetarian diet to a lacto-vegetarian diet (still contains milk products and eggs), keep these pointers in mind.

• Omit meat and increase intake of legumes (dried beans and peas), nuts, seeds; use meatless "meats" (textured vegetable protein products) additionally.
  
  
• Increase intake of soy as it is an exceptionally good source of protein. Soy products include soybean flour, tofu, soy milk and textured vegetable protein (made to resemble meat).
  
  
• Increase intake from all five food groups to supply adequate calories.
  
  
• Increase intake of breads and cereals, especially of whole-grain products. This group contributes protein, B vitamins and iron to the diet.
  
  
• Reduce empty calorie foods - sugar, soft drinks, candy, alcohol.
  
  
• Increase intake of milk and milk products (low fat and non fat/skim, if overweight or high blood cholesterol). The milk group replaces part of the protein and vitamin B12 which is reduced when meat is deleted from the diet.

If you are changing to a vegan diet, follow the first four suggestions above, and keep these extra pointers in mind:

• Maintain calorie requirement. An adequate intake of calories is essential; otherwise the body will use lean muscle tissue proteins for energy.
  
  
• Increase foods which replace the nutrients found in significant amounts in milk; especially calcium and riboflavin. For example:
  - Fortified soy-based drinks
  - Green leafy vegetables
  - Legumes, nuts, seeds, and dried fruits
  
  
• Use a vitamin B12 supplement, or B12 fortified soybean milk since there is no practical source of vitamin B12 in plant products.

A vegetarian diet provides more than ample nutrition for children, and may actually help protect them from some illnesses, including those caused by pesticides and contaminants in foods. Vegetables and grains are lower on the food chain and so contain far less pesticides and contaminants.

Parents should make sure that children eat enough calories from unrefined, whole foods, and not junk foods. Children have small stomachs, so it is wise to include judicious use of some fats (avocados, nuts, seeds, and nut and seed butters) and dried fruits to add calories to their diets. It is important for children's growth and development, especially children under the age of two years, to eat full-fat products rather than low-fat products as advised for adults.

It is also wise for parents considering a vegetarian diet for their children to consult a health professional for advice. All vegetarians, including children, should eat a wide variety of foods, including fruits, vegetables, leafy greens, whole grains, nuts, seeds, and legumes.

• You may eat more food, because you're eating less fat, which is calorie-dense. Meat, the leading source of fat in the Western diet, has no fiber and is high-calorie. So relax, you may be eating more food, but it has fewer calories per unit of volume than meat.
  
  
• You may lose weight. Most people are pleased that healthy vegetarian foods have less fat and calories.
  
  
• You may be less constipated. People who eat a typical Western diet may be constipated and not realize it. Making the switch to a healthier, high-fiber vegetarian diet can lead to more regular bowel movements.
  
  
• Most new vegetarians report that they feel great! For some people, there is a brief adjustment period where they may feel weak or tired. This should pass quickly if you are eating a varied diet comprised of unrefined foods. Meat acts as a stimulant, and you may experience withdrawal, like someone who has just given up coffee. This should pass within a few days to a month.
  
  
• Get ready to enjoy a wide variety of new foods. Some vegetarians like the many meat substitutes available commercially, especially in the beginning. Try tofu "hot dogs", meatless meatballs, or soy burgers, for example. Others find the meat-like texture unpleasant. You will undoubtedly find your favorite vegetarian foods after you have had a chance to experiment. Enjoy the experience!