There are various reasons why one may chose to become a vegetarian, but for many it is because they believe or have been taught that sans meat is a healthier lifestyle choice. I have no issues with anyone that chooses this lifestyle, more power to you...Unless you fall into what I like to call the "Junk Food Vegetarians" group.
What do I mean by junk food vegetarian? Junk food vegetarians, of course don't eat meat, so instead they substitute in soy and grains. Their meals consist of mainly carbohydrates, and a little bit of protein. Breads, pastas, potatoes, sugars, fruits, and vegetables are all typically consumed foods. These diets overwhelm the body with sugars and estrogens, and disrupt the natural balance of the body.
If you have kept up with my blogs, you know that I stress the importance of balancing your blood sugar, and consuming protein with every meal, especially when trying to manage your weight. So then why are there so many skinny vegetarians? If they are consuming too many carbohydrates in their diet, wouldn't that cause the body to store more fat? Many of the skinny vegetarians that we see are what can be called "skinny fat." The lack of protein in the diet causes the loss of muscle mass; no matter how strict your exercise regime might be. Regardless of the fact that glucose can provide short term fuel for your muscles, the bottom line is that muscles need protein to build and maintain your muscle mass.
I don't promote diets that restrict meat, but I understand your reasonings. I, myself went over 10 years without eating any red meat, only because I didn't like the taste or texture of it. The more that I have studied nutrition the more that I have realized the nutritional benefits of including red meat in a regular diet. I still don't consume it very often, but I have learned lately the enjoyment of making and eating my own hamburgers or steaks.
Dr. Weston Price, was a dentist that traveled around the world searching for indigenous cultures that have not truly been touched by processed foods. He found all of these cultures to be thriving; beautiful teeth, jaw and bone structure, and that for the most part were resistant to disease. Their diets all consisted of mainly fats and proteins; not one of the cultures that he observed adhered to a vegetarian-like diet.
Animal proteins provide several benefits over plant proteins:
- Animal proteins are nutritionally complete, they contain all the essential amino acids that our bodies cannot manufacture, and that we must obtain from our diets. Plant proteins on the other hand are incomplete, they have at least one of the essential amino acids missing.
- Fat-soluble vitamins come to us from fatty sources in our diets. Two of the fat-soluble vitamins, A and D, are found almost exclusively in meat, eggs, and dairy products.
- Animal proteins are rich in the water-soluble B vitamins
- Plenty of minerals are present in animal proteins, such as calcium, phosphorus, iron, and zinc. Both iron and zinc are more readily absorbed by the body when ingested from animal sources than from plant sources.
- Animal fats provide healthy fats, such as omega-3 fatty acids
How can you maintain your lifestyle choice, while still receiving the nutrients that you need to be healthy? I suggest incorporating eggs and fish into your regular diet. Eggs and fish can provide many of the nutrients and fats that you find in meat, also whole fat yogurts, or fermented dairy are a good option as well. Don't want to include animal products into your diet? Make sure you supplement with B vitamins, and Omega-3 fatty acids. Also, although they are not my top choice, legumes and nuts are an option for protein sources. I would make sure that you are soaking your legumes and nuts over night in order to reduce the phytic acid, so that you are not hindering your ability to absorb certain vitamins and minerals. Other protein sources, such as whey, hemp, and rice protein are also options to include in your diet.
Bottom line is, if you decide to be a vegetarian, don't focus your diet predominately on carbohydrates. Make sure that you receive plenty of good quality fats and proteins. Limit your intake of soy due to the high level of phytates and phyto-estrogens. And remember, just because it doesn't contain animal products, doesn't mean that it is healthy!
Pura Vida!
Alica Ryan, NTP
Amen sister!
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