Dante Carrillo
Vegetarian diets are often associated with health benefits, but it is important to distinguish fact from fiction. There are many misconceptions about vegetarian diets, and it is crucial to identify which statements about them are incorrect. For example, while a vegetarian diet may be lower in calories and saturated fats than a meat-based diet, it is not true that vegetarians must consume milk products to obtain complete proteins. This statement is incorrect because there are non-dairy sources of complete proteins that are suitable for vegetarians.
| Characteristics | Values |
|---|---|
| Vegetarian diets are always healthier than non-vegetarian diets | False |
| Vegetarian diets contain fewer calories than meat diets | True |
| Vegetarian diets are lower in saturated fats than meat diets | True |
| Vegetarians must consume milk products for complete proteins | False |
| Vegetarian diets are likely to be high in complex carbohydrates | False |
| Lacto-ovo-vegetarians consume eggs and dairy products | True |
| Athletes should never consume a vegetarian diet | False |
| Vegans must obtain vitamin B12 from supplements or fortified foods | True |
| Vegetarians have an increased risk of heart disease | False |
| Ovo-vegetarians only incorporate eggs into their veggie-based diet | True |
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What You'll Learn
Vegetarian diets and nutrients
Vegetarian diets can be a healthy option, offering all the essential vitamins and minerals for a long and healthy life. However, it is important to plan vegetarian meals carefully to ensure nutritional needs are met.
Vegetarians need to ensure they are getting enough protein, iron, calcium, zinc, vitamin B12, and vitamin D. These nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish. For example, vegetarians need to be mindful of consuming enough vitamin B12, which is found in milk and dairy products, as well as some fortified foods. Iron is another important nutrient, with vegetarians generally having lower iron stores than meat-eaters. Green, leafy vegetables are a good source of iron for vegetarians. Calcium can also be obtained from dairy products or alternatives like calcium-set tofu and certain types of bread.
It is important to eat a wide variety of foods to meet nutritional requirements. Legumes, nuts, wholegrain and pseudo-cereals are recommended for adequate nutrient intake. Starchy foods are a good source of energy and provide a range of nutrients, including fibre, calcium, iron, and B vitamins. Pulses, such as beans, peas, and lentils, are a low-fat source of protein, fibre, vitamins, and minerals.
Omega-3 fatty acids are important for maintaining a healthy heart and reducing the risk of heart disease. While the primary source of these acids is oily fish, vegetarians can still obtain them from certain plant-based sources. However, evidence suggests that vegetarian sources of omega-3 may not have the same benefits for heart health as those in oily fish.
Additionally, dietary supplements can be beneficial for vegetarians, especially during pregnancy and breastfeeding, to ensure adequate nutrient intake for both the mother and the developing child.
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Vegetarian diets and protein
Vegetarian diets are often associated with a protein deficiency, especially when compared to meat-based diets. However, this notion has been challenged by several studies, which have found that a well-planned vegetarian diet can provide sufficient protein and meet the necessary dietary requirements.
Vegetarians can obtain protein from various plant sources, including legumes, soy products, grains, nuts, and seeds. Examples of protein-rich plant-based foods include soybean products, seitan, beans, lentils, nuts, whole grains like quinoa and amaranth, and hemp seeds. Additionally, eggs and dairy products are also good sources of protein for those following a lacto-ovo-vegetarian diet, which includes dairy and eggs but excludes meat, poultry, and fish.
It is important to note that the human body maintains a pool of amino acids that can complement dietary protein. As a result, there is no need to consciously combine different plant proteins in every meal, as long as a variety of protein-rich plant foods are consumed throughout the day. This variety ensures that the body receives all the essential amino acids it needs.
While vegetarian diets can provide adequate protein, it is important for those following these diets to be mindful of their protein intake, especially in the case of older adults where the issues linked to protein adequacy are more complex. Additionally, vegans, who exclude all animal products, may need to plan their diets more carefully to ensure they reach their daily protein goals.
In conclusion, while vegetarian diets may have different protein sources than meat-based diets, they can still provide sufficient protein to meet human dietary requirements. A well-planned vegetarian diet that includes a variety of plant-based protein sources can promote muscle strength, feelings of fullness, and weight loss while also contributing to a reduced risk of chronic diseases.
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Vegetarian diets and vitamin B12
Vitamin B12 is an essential nutrient that is not made by plants, and consequently, unfortified plant-based foods are not a reliable source. This means that vitamin B12 is a nutrient of potential concern for those following a vegetarian or vegan diet. It is found almost exclusively in animal-based foods. A 2024 study found that consuming nori, also called purple laver, increased levels of vitamin B12. The study recommends eating 5 grams of dried nori to improve levels, and that a larger amount may not provide more benefits. Other vegetarian sources of vitamin B12 include eggs, dairy products, and nutritional yeast.
Vegetarians and vegans should always be mindful of their B12 intake, especially pregnant and lactating women, who should ensure an adequate intake of vitamin B12 to provide for their developing baby. Vegans, and anyone who significantly limits their intake of animal-based foods, require vitamin B12-fortified foods or supplements. Fortification of a wider range of food products with vitamin B12 is likely to be beneficial, and food authorities should explore the feasibility of this.
Vitamin B12 is important because it plays crucial metabolic roles across the life course and in particular during pregnancy and early development. Evidence now implicates vitamin B12 deficiency with an increased risk of a range of neuro, vascular, immune, and inflammatory disorders. The average daily B12 intake is estimated to be 7.2 µg in meat-eaters, 0.4 µg in vegans, and somewhere in between for vegetarians. The current UK recommended nutrient intake for vitamin B12 does not adequately consider the vitamin B12 deficit for those choosing a plant-based diet.
Anyone following a vegan or vegetarian diet should have their vitamin B12 status regularly assessed to identify a potential problem. In people who can absorb vitamin B12, small amounts (in line with the recommended dietary intake) and frequent (daily) doses appear to be more effective than infrequent large doses, including intramuscular injections. Dietary supplements can be beneficial for vegetarians and vegans, older adults, and anyone else who has a difficult time meeting their nutrient needs through food.
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Vegetarian athletes
Vegetarian and vegan diets have become increasingly popular among athletes. Some athletes who have turned to plant-based diets include NBA stars Chris Paul, Kyrie Irving, and Javale McGee, NFL quarterback Justin Fields, and surfer Tia Blanco. Many athletes have ditched meat and dairy to gain a competitive edge and maintain longevity in their careers. For example, Chris Paul, who switched to a vegan diet in 2019, returned to the NBA All-Star game for the first time in four seasons, and helped lead the Phoenix Suns to the NBA Finals. Tia Blanco, who switched to a vegan diet in 2013, became the first surfer to win back-to-back gold medals post-1996 at the World Surfing Championships in 2016.
Vegetarian diets can provide the necessary nutrients for good athletic performance, provided that the diet is well planned. In terms of performance in strength and endurance sports, a vegetarian diet can meet the necessary protein intake requirements through the consumption of plant proteins, such as legumes, seeds, nuts, and whole grains. Additionally, there are now a large number of foods enriched with micro-nutrients, which can help vegetarian or vegan athletes reach the recommended intakes.
Iron is one important mineral for athletes that can be deficient in vegetarian diets. Iron is involved in the delivery of oxygen to the muscles, and non-heme iron, the type of iron suitable for vegetarians, can be found in plant-based sources. The amount of non-heme iron that is absorbed depends on whether it is consumed with enhancers (vitamin C and citric acid) or inhibitors.
Vitamin B12 is another important nutrient that is associated with cardiovascular health and can be deficient in vegetarian diets. Vitamin B12 can be obtained from supplements or fortified foods.
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Lacto-ovo-vegetarian diets
Lacto-ovo-vegetarianism, also known as ovo-lacto vegetarianism, is a type of vegetarianism that forbids animal flesh but allows the consumption of animal products such as dairy and eggs. The term "lacto" refers to dairy products, while "ovo" refers to eggs. A typical ovo-lacto-vegetarian diet may include fruits, vegetables, grains, legumes, meat substitutes, nuts, seeds, soy, cheese, milk, yogurt, and eggs. This type of diet is commonly referred to as "vegetarianism" in Western English-speaking countries, but the terminology varies across cultures. For example, in India, lacto-ovo vegetarians are known as "eggetarians" to distinguish them from vegetarians who do not consume eggs.
It is important to note that proper planning is essential when adopting a lacto-ovo-vegetarian diet to ensure adequate nutrition. Extra attention should be paid to intakes of iron, protein, zinc, and omega-3 fatty acids, and dietary supplements may be recommended if these nutrients are lacking.
Lacto-ovo-vegetarianism is often chosen for ethical, environmental, or health reasons. By excluding meat, fish, and poultry, individuals can reduce their intake of animal products while still obtaining the nutritional benefits of eggs and dairy.
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Frequently asked questions
No. A vegetarian diet is likely to contain fewer calories than a diet containing meat.
No. While milk products are a source of complete proteins, vegetarians can obtain these from other sources, such as tofu and rice.
No. While a well-planned vegetarian diet is quite healthy, one that is not well-balanced can lack nutrients.
