Are Vegetarians More At Risk?

By Tatyana Kour Courtesy jordantimes.com

Many people think that eating the vegetarian way puts one at greater health risks and is not as conducive to health as the nonvegetarian eating, which simply includes animal products (as in meat, chicken, or fish products).

Research has shown that it truly falls upon one’s food choices over time; especially as vegetarian eating includes lower fat and higher fibre food options, such as grains, legumes, vegetables and fruits. In fact, evidence shows that the development of heart disease, high blood pressure, diabetes, obesity and some forms of cancer was less among vegetarians than nonvegetarians, in addition, vegetarian eating was shown to lower risk of osteoporosis, kidney stones, gallstones and breast cancer.

With the current high market prices for animal products, vegetarian eating may be a suitable cost-effective option for people who can only afford animal products occasionally. But being a vegetarian does not necessarily mean that we can ensure better health.

When poorly planned, the risk of nutritional deficiencies increases, especially if one’s vegetarian meals incorporate food choices that are high in sugars, fat and cholesterol when deep-fried , refined flours, or sugary processed foods are consumed, while not including enough food choices that are rich in fibre, as in not eating enough fruits and vegetables.

Therefore, careful planning of vegetarian meals is needed to include essential nutrients, such as: vitamin B12, calcium, vitamin D, protein, iron, zinc and the healthy fats (omega-3 fatty acids). These nutrients are “essential” because the body needs them on a daily basis, with some mostly found in animal products. Hence, careful planning is warranted.

Careful planning means that one should incorporate good sources of those essential nutrients. For example; good sources of vitamin B12 for vegetarians include dairy products and eggs, and fortified foods such as breakfast cereals or soy milk products. Vegetarians who consume dairy products such as milk, cheese and yoghurt two to three times a day receive an excellent amount of calcium. In addition, most foods, such as milk and egg yolks, are normally high in vitamin D, and one’s body makes its own vitamin D when the skin is exposed to sunlight. If dairy products are not desired, one may include other calcium-rich plant-based options as dark greens, seeds, nuts, beans, dried figs and fortified cereal products.

As for the protein, almost every plant food contains at least a small amount of protein, with good sources being legumes, nuts, seeds, grains and some vegetables. However, the protein obtained from a single source (whether nuts, grains or seeds) is incomplete. Hence, in order to strike the protein balance needed for growth and repair, these plant-based protein sources must be combined. By combining legumes (such as lentils) with grains (such as rice), one can equal the protein quality of animal protein (think Mujaddarah for instance!).

Moreover, plant foods, especially legumes, as well as dried fruits as in dates, nuts and seeds certainly contain iron, but it is not as readily absorbed by the body as the iron in meat products. Therefore, careful attention to consuming a balanced portion of iron is needed while discouraging intakes of iron inhibitors, like drinking tea and coffee, with the meal. It is worth postponing a drink of a cup of tea or coffee to at least two hours after the meal or snack.

As for the zinc, most vegetarian meals can supply enough, especially if one eats zinc-rich food such as whole-wheat bread, whole grains, especially germ bran, legumes, seeds and nuts in controlled portions. But note that grains lose zinc when they are processed to make refined flour, and that substances in plant sources, such as fibre and phytates, may inhibit zinc absorption; so one has to be careful with the choice of grain, and with the combination of food choices in one meal and throughout the day.

The final nutrient well worthy of attention are the omega-3 fatty acids in which some studies have shown that “vegetarians may have considerably lower omega-3 fatty acids than nonvegetarians.”

Yet, the richest sources of omega-3 fatty acids are indeed vegetarian sources, such as flaxseeds and flaxseed oil, so it may be worth incorporating some them in our meal plans, but as it seems, they are not enough alone, but perhaps one should also include along with them some nuts, olives and avocados.

Eating the vegetarian way is healthy, economical and well-worth the pursuit for some days of the week. Ensuring the balance, variety and moderation of the foods consumed is warranted and can easily be done through careful planning of our food choices throughout the day.