What is a Vegetarian Diet?
Vegetarian diet is a type of diet that excludes the consumption of animal flesh. It is essential to know that there are different types of vegetarianism:
- Being ovo-lacto-vegetarian means that you do not eat meat or fish but still consume eggs, dairy products and other products from animal exploitation such as butter and cream.
- Pesco-vegetarianism means that you only remove meat from your diet and still eat fish. In general, you are a Lacto-pesco vegetarian.
- Ovo vegetarian means that you cut out meat, fish and dairy products, but you still eat eggs.
- Being lacto-vegetarian means that you no longer consume meat, fish or eggs, but you keep dairy products.
Finally, being a flexitarian means eating meat and fish from time to time. Some people think this is also a form of vegetarianism because of the animal flesh diet.
Is Vegetarian Diet Good for Your Health?
Whatever your convictions, becoming vegetarian is an excellent way to vegetate your diet, that is to say, eat more fruits and vegetables, various cereals, seeds and nuts. Little by little, you will integrate new foods into your cooking, legumes. For example, you will vary the oils decorate your dishes with herbs, oilseeds, or sprouted seeds.
The vegetarian diet is careful healthy not because you are cutting out animal flesh but because you eat more plant foods. Even though reducing the amount of meat in your diet is an excellent initiative for the planet.
Bringing more plant-based products to your plate means filling up on water, fibre, vitamins, minerals, oligo-elements and antioxidants. Threads are essential. They regulate transit, slow down the absorption of nutrients during digestion, prolong satiety, regulate blood sugar and help lower blood cholesterol levels. As for vitamins, minerals and oligo-elements, they are essential to the proper functioning of the body. Antioxidants are also important because they help reduce the ageing process of our cells.
Will I Get Enough Protein?
Dairy products and eggs provide delicious quality proteins, so if you eat them regularly, there is no reason why you should not meet your protein needs. In addition, the vegetarian diet is full of other sources of protein:
- Whole grains (wheat, rice, buckwheat, quinoa)
- Legumes (lentils, kidney beans, chickpeas)
- Soy and its derivatives (yoghurt, tofu)
- Tempeh (fermented wheat steak)
- Oilseeds (chia, flax, sesame, pumpkin).
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There are also methods to increase your protein intake quickly:
- Select the right products: for example, cottage cheese and skyr are richer in protein than yoghurt.
- Choose the proper cooking method: the proteins in egg whites become 92% assimilable when cooked. In contrast, the body’s proteins in egg yolks are more assimilable when not solidified. Therefore, favour the fried egg with a runny yolk or the poached egg.
- Combine cereals and legumes
What is Protein Complementation in Vegetarian Diet ?
At the structural level, proteins resemble a string of pearls, each pearl being a sub-part called an amino acid. Animal proteins are of excellent quality because the necklace is complete. It contains all the essential amino acids. While plants tend to have incomplete proteins, a pearl will be missing somewhere in the collar, or an amino acid will not be an insufficient quantity to make a harmonious chain.
It was bare that cereals should be associated with legumes because they complement each other: grains have more pink pearls, which are missing in legumes, and conversely, legumes have more orange pearls, which are missing in cereals to make a complete necklace. Is an image used to illustrate protein supplementation?
Initially, it was supposed that these two foods were joint at each meal, but with hindsight, we realized that combining them in a day was sufficient. Therefore, it is necessary to bring a source of cereals at noon and pulses in the evening.
There is one exception to this rule: soy. Indeed, soy contains proteins very similar to animal proteins. In addition, it includes a considerable quantity of protein, which is why soy foods can replace meat products very well. However, we must be careful not to consume too much because soy contains Phyto-oestrogens. These elements can compete with our hormones and therefore unbalance our endocrine system.
Does the Vegetarian Diet make you Lose Weight?
The word “diet” is used here as a synonym for “type of diet, This means that vegetarianism is not a diet to lose weight. Moreover, we often notice that people who become vegetarians gain a few kilos initially.
Indeed, if the vegetarian diet is not well done, you often find yourself increasing the portion of carbohydrates and decreasing the number of proteins. Can lead to a slight weight gain. However, this is not a general rule. If you balance your meals well and keep a regular physical activity, you have nothing to worry approximately.
A vegetarian transition must be slow and progressive. Remember that it is essential to take your time before anything else. Allows you to avoid creating imbalances in your body and to avoid frustration.
How to Avoid Deficiencies?
To avoid deficiencies in the vegetarian diet, you must start by making sure that you do not already have any. In many cases, a woman with an iron deficiency is often frail. Therefore, it is necessary to verify that you have regular blood work before starting a new diet.
Next, you need to make sure you have a varied diet. Remember to vary your starchy foods: pasta, flour, bread, semolina, patties, potatoes, sweet potatoes, legumes, quinoa. Play with the shapes and textures of foods: purees, sticks, cubes, cakes, spreads—alternate cooking methods to vary the flavours: steamed. Boiled, simmered, marinated, grilled, baked, stewed.
Use the colours of food, fruits, and vegetables that contain a wide variety of pigments with mighty antioxidant power. The more colours you have on your plate, the less likely you will be deficient.
Concerning iron, plant foods contain iron that is called non-heme iron. Its characteristic is that it is less bioavailable, which means that the body less well absorbs. Vitamin C increases the bioavailability of iron in food. The trick is to combine a food rich in vitamin C with a food rich in iron. For example, you can add lemon juice to a lentil salad.
Changing your eating habits can be time-consuming and difficult if you are not accompanied by a professional. Don’t hesitate to contact a registered dietitian.
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