We are very excited to announce content from PRANA, the wing of the Palo Alto Medical Foundation dedicated to South Asian health and lifestyle!
Their pilot article for us concerns the vegetarian diet, and the always asked question: is it balanced?
Not all Vegetarians are Created Equal
Hints on being the Healthiest Vegetarian you can be
A vegetarian diet is healthier – true or false? It depends! It is a common misconception that a vegetarian diet is necessarily better. A typical South Asian vegetarian diet may actually be more harmful than a non-vegetarian diet. South Indians who follow a predominantly vegetarian diet appear to have a higher risk of diabetes and heart disease than their neighbors in Northern India who consume more meat and fish. This is mostly likely because vegetarians tend to fill up on starches (or sugars) like rice and bread which, in excess, can cause high cholesterol, blood pressure, and blood sugar. However, by making a few modifications, all vegetarians can enjoy a healthier lifestyle without the meat! Find out how to be the best vegetarian you can be with some helpful hints.
1) Pack in the Protein! Protein is a vital nutrient necessary to repair, build and make all our tissues function normally. Everyone should be getting 2-3 servings per day. As a vegetarian, you may find it difficult to get enough protein from only a plant-based diet, but there are many vegetarian options out there! For example, legumes, lentils, nuts, seeds and whole grains are all great sources of protein. Alternatively, soy is an excellent, vegetarian source. Learn more about slipping soy into your diet. There are also a number of meatless alternatives found in grocery stores. Take some time to find which brands suit your taste best and have fun experimenting with substitutions!
2) Make the switch to healthy grains! White rice and white flour are more processed and less filling than other grains. Avoid refined grains because chances are, you will want to eat more to feel full! Instead, try cooking with brown rice and other unprocessed grains. With smaller portions, you can get plenty of nutrients and feel satisfied quicker. In other words, more bang for your buck! Learn more about ways to incorporate healthy grains.
3) Be diligent about nutrients! A concern for any restrictive diet is getting enough of the nutrients your body needs. As a vegetarian, you may need to make an extra effort to ensure you get your adequate share of essential vitamins and minerals. Here is a list of nutrients that may be deficient in a vegetarian diet and some suggestions on how you can get your fill from meatless alternatives:
- Calcium – This mineral helps build and sustain strong bones and teeth. Low-fat dairy foods and leafy, green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium or fortified soy milk and fruit juices are also great sources.
- Vitamin B12 – This vitamin is needed to produce red blood cells. It is found almost exclusively in animal products, including milk, eggs and cheese. However, vegans can get vitamin B12 from some enriched products like cereals, fortified soy products or by taking a vitamin B12 supplement.
- Iron – This mineral is also a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good, vegetarian sources of iron. To help your body absorb these plant-based sources of iron, you should incorporate foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you eat iron-rich foods.
- Zinc – This mineral is an essential component of many enzymes which help tissues function, and it plays a role in tissue growth and in the formation of proteins. Vegetarian sources of zinc include whole grains, soy products, nuts and wheat germ.
4) Be aware of baby vegetarians! Maintaining a vegetarian diet in your family may require a different set of rules, particularly for children. Since children are still developing, sustaining a well-nourished, restrictive diet can be tricky. Learn more about how to best raise your vegetarian child from PAMF Pediatrics.
