Leena Watts
There are many different types of vegetarian diets, such as the Mediterranean diet, which emphasize plant-based foods and healthy fats. Vegetarians usually have enough protein and calcium in their diet, but they need to ensure they are consuming enough iron and vitamin B12, which is only found naturally in animal products. A vegetarian diet includes plant-based proteins, fruits, vegetables, nuts, dairy, and whole grains. Some vegetables that start with the letter P include parsley and purple yam.
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What You'll Learn
Pulses, peas, beans, and lentils
Pulses, including peas, beans, and lentils, are part of the legume family. The term "pulse," however, specifically refers to the dried seed. These dried legumes grow in pods containing one to twelve seeds. Examples of pulses include beans, lentils, peas, and other small seeds referred to as lentils or beans.
Pulses are a good source of plant protein, making them ideal for vegetarians, vegans, or those looking to reduce their meat intake. They are also a good source of fibre. In addition to their nutritional benefits, pulses are versatile and can be used in various dishes, including stews, casseroles, and salads. They can be purchased tinned or dried. While tinned pulses are more convenient and ready to use, dried pulses offer the option of soaking and cooking them to suit your preferences.
Lentils, a type of pulse, are commonly used in Indian cooking. They can be found in whole form, split with the skin on, or split with the skin removed. Lentils are used to make dal, a common dish in Indian cuisine. Additionally, they are a key ingredient in the traditional dish khichadi, which is made with rice and lentils cooked until very soft.
Peas, another member of the pulse family, are available in both dried and tinned forms. Dried peas can be soaked and pressure-cooked to make curries and soups. White peas, in particular, are used in the famous Indian dish Ragda-Patties.
Beans, the final member of the pulse trio, are also widely used in Indian cuisine. They can be purchased canned or dried. When using dried beans, they typically need to be soaked and pressure-cooked, similar to other beans. Beans are a key ingredient in North Indian Rajma Masala and can also be used in salads.
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Starchy vegetables
The amount of starchy vegetables you should eat depends on your individual needs and health status. For instance, if you have diabetes or are trying to lose weight, you may want to limit your intake of starchy vegetables and opt for non-starchy varieties. Experts recommend eating about four to six cups of starchy vegetables per week. However, it is always best to consult with a dietitian or healthcare professional to determine the right amount for you.
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Plant-based proteins
A plant-based diet focuses on eating patterns that centre around plant-based foods and healthy fats. Vegetables, fruits, whole grains, beans, lentils, nuts, and seeds are all examples of plant-based foods.
All fruits and vegetables contain protein, but some contain more than others. For example, quinoa provides 8–9 g of protein per cooked cup and is a complete source of protein, which is uncommon for grains. Other grains and pseudocereals like amaranth also provide protein and can be ground into flours. Ezekiel bread is another source of plant-based protein, made from organic, sprouted whole grains and legumes, including soybeans, which are also a source of plant protein.
Nuts are another source of plant protein, and it is recommended to eat them raw as blanching and roasting may damage their nutrients. Beans are also a plant-based source of protein, and mycoprotein, a non-animal-based protein derived from a type of fungus, is often used in meat substitutes.
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Plant-based diets and vitamin B12
Vitamin B12 is an essential nutrient that plays crucial metabolic roles across the life course, particularly during pregnancy and early development. It can be found in meat, eggs, and dairy, as well as some plant-based sources. Vitamin B12 helps prevent several blood conditions, such as megaloblastic anaemia, and is crucial for overall health.
Plant-based diets, such as vegetarian and vegan diets, can be rich in a variety of nutrients and environmentally sustainable. However, they may also lead to a vitamin B12 deficiency due to the limited plant-based sources of this nutrient. This is especially true for vegans, who avoid all animal-derived products, and infants and children following a vegan diet. Vitamin B12 deficiency can increase the risk of neuro, vascular, immune, and inflammatory disorders.
To ensure adequate vitamin B12 intake, vegetarians and vegans can include plant-based sources of vitamin B12 in their diets, such as shiitake mushrooms, algae, nutritional yeast, and fortified foods like cereals. However, it is important to note that these plant-based sources may not provide sufficient amounts of vitamin B12, and supplementation may be necessary. For those who are already deficient, supplemental B12 in the form of capsules or injections may be required.
It is recommended to seek expert advice and carefully plan and monitor vitamin B12 intake when following a plant-based diet, especially for those who are pregnant or in the early stages of development. The Mediterranean Diet is a plant-based diet that can be modified to exclude meat and fish, providing a blend of nutrients to support overall health. It emphasises whole grains, vegetables, healthy fats like extra virgin olive oil, and limited amounts of natural cheese, yogurt, and wine.
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Plant-based diets and calcium
A plant-based diet, such as the Mediterranean diet, emphasizes the consumption of plant-based foods and healthy fats. This includes vegetables, fruits, whole grains, beans, lentils, nuts, and seeds. While a plant-based diet can be a healthy and nutritious choice, one concern is ensuring an adequate intake of calcium, which is crucial for maintaining healthy bones and teeth.
Non-vegans typically obtain most of their calcium from dairy products like milk, cheese, and yogurt. However, there are several plant-based sources of calcium that can be incorporated into a vegan or vegetarian diet. Green leafy vegetables such as broccoli, cabbage, and okra are good sources of calcium, although spinach should be noted as an exception due to its high oxalate levels, which decrease calcium absorption.
Other plant-based sources of calcium include nuts, seeds, and ancient grains like amaranth and teff. Seaweed, in particular wakame, is also a good source of calcium. Additionally, some foods and drinks are fortified with calcium during manufacturing, including plant yogurts, cereals, flour, cornmeal, bread, crackers, and plant-based milk alternatives like soy milk.
It is important to note that a well-balanced plant-based diet has been linked to improved nutrient levels and reduced risks of certain diseases, including heart disease and diabetes. However, individuals adopting such a diet should be mindful of their calcium intake and ensure they are getting adequate amounts through a variety of plant-based sources. Consulting with a dietitian can provide personalized guidance on incorporating sufficient calcium into a plant-based diet.
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Frequently asked questions
A vegetarian diet focuses on plant-based foods, including fruits, vegetables, whole grains, beans, lentils, nuts, seeds, and soy. It also includes dairy and eggs. Vegetarians usually have enough protein and calcium in their diet, but they need to ensure they are getting enough iron and vitamin B12, which is only found naturally in animal products.
There are plenty of simple vegetarian recipes that use easy-to-find ingredients. For breakfast, you could try peanut butter-banana cinnamon toast. For lunch or dinner, there are various options, including recipes with beans, lentils, eggs, and dairy.
There are several plant-based diets similar to vegetarianism, including veganism, pescatarianism, and flexitarianism. Vegans do not consume any animal products, including honey, and get their nutrition solely from non-animal sources. Pescatarians follow a vegetarian diet but also include fish and seafood. Flexitarians primarily eat plant-based foods but occasionally consume meat, fish, or dairy.
Some vegetables that start with the letter P include parsley, peas, potatoes, and purple yam.
