VEGETARIANISM & VEGANISM
The number of vegetarians and vegans is increasing in the UK. Research suggests there are benefits of vegetarian diets (reduced risk of some cancers and CVD) but this is only if it is carefully managed. Generally vegetarian and vegan diets are less energy dense, so, on average, vegetarians and vegans tend to have a lower BMI than meat eaters. Vegetarians and vegans also have high intakes of carbohydrates and specifically fibre, reducing the risk of bowel problems. BUT as with all diets that eliminate an entire group of foods, there is a risk some nutrients will not be present, perhaps leading to a deficiency of vitamin B12 or vitamin D.
Meat, poultry and fish are excellent sources of protein, iron and B vitamins. If these foods are excluded there are many other foods that can provide these nutrients so there should be no problems as long as you are aware of the alternatives.
Some things to look out for…..
Protein
The protein quality of non-animal based foods is lower so make sure you include a wide range of protein rich foods so all of the essential amino acids are present. This is called Protein complimenting and you are probably not aware you are doing it most of the time, for example; when eating baked beans on toast the amino acid not present in the baked beans is provided by the toast.
Legumes have protease inhibitors that affect the digestibility of protein however these are inactivated by cooking so shouldn’t cause any problems.
Fats
Omega 3s & 6s are present in cooking oils, seeds, nuts and tofu.
Vegetarian and vegan diets are usually rich in omega 6.
If you do not eat fish, it may be beneficial to ensure you get enough omega 3 by including a teaspoon of flaxseed oil in salad dressings or when cooking. Supplements are also now widely available for vegetarians.
Iron
Vegetarians and vegans often have low iron intakes. Iron is present in leafy green vegetables, wheat, pulses and fortified cereals. Dried fruit can also be a good source.
Vitamin B12
This can only be found in foods of animal origin or yeast products so you are particularly susceptible to deficiency if you are vegan or vegetarian.
Deficiency can be fatal so it is important to ensure you eat foods fortified with vitamin B12, e.g. soya milk, tvp., breakfast cereals or yeast extract.
For vegetarians: Eggs and dairy products are good sources.
If you would like advice on how to improve your vegetarian diet or just to check you are getting all of the vitamins and minerals you need from your food please contact us on 0800 612 4701 or click here
