How to be a healthy vegetarian
How to be a healthy vegetarian
Lisa Petty
There are as many reasons for adopting a vegetarian lifestyle as there are vegetarians. For some, the decision is spiritual, while others are motivated by the health benefits of a meatless diet. But being a healthy vegetarian involves much more than simply avoiding meat. In fact, when nutrients provided by meat are not replaced with plant-based alternatives, illness can quickly set in. Learn what the experts say about going vegetarian:
Meet the experts
At 15 years old, when Ironman Brendan Brazier decided he wanted to become a professional athlete, he paid close attention to what turned athletes into winners. He learned that all athletes – despite their skill levels – followed the same general training routines. How they differed was in their recovery times, with some recovering much faster than others. Of course, a speedier recovery allows an athlete to be more physiologically prepared for the next training session, therefore deriving the most benefit from it. Brazier’s research led him to determine that 80% of improved recovery could be attributed to nutrition: the better the diet, the better the recovery rate. He began to question what diet would provide the best results. His journey led not only to success as an Ironman athlete, but also to the formulation of the award-winning Vega line of plant-based whole food products. Author of the best-selling The Thrive Diet, Brazier believes that everyone can experience health benefits using a plant-based diet, no matter what their activity level.
On the other end of the spectrum, Eveline Kasner’s transition to vegetarianism was spawned of a spiritual decision, which she believes made her journey easier. Like many Canadians, Kasner was raised with the belief that we all need to consume meat to be healthy. But she also remembers that she used to catch ‘everything’ and was frequently sick with sore throats or the flu. Now 62, and a vegetarian for 16 years, Kasner claims to feel better than she ever has: she doesn’t take any prescription medications and has no health problems whatsoever. Eveline is Founder and CEO of Meatless Gourmet Inc., a company that makes convenient, tasty, healthier meatless frozen foods.
Food issues
To build and maintain health, we all need the right ratio of protein, fat and carbohydrates. Since carbohydrates are available in fruits, vegetables and grains, getting enough carbs with a vegetarian diet is never a problem. Where we need guidance involves our sources of protein and healthy fats.
When it comes to protein, it’s important to remember that what we really need is the amino acids. Excellent plant sources of amino acids include hemp; beans (soy, kidney, fava, black and chick peas); lentils; tofu and tempeh; sea weed and algae like chlorella and spirulina; sprouted nuts and seeds; and grasses like wheat, barley and oat. Kasner believes that the key to optimal health is to eat a variety of foods to ensure you are obtaining all the essential amino acids your body needs.
Another key issue for vegetarians is finding a good source of healthy omega-3 fats. Plant sources of essential fat alpha linolenic acid (ALA) include leafy greens, hemp oil and algae. ALA converts in the body to the active forms of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Unfortunately, most people, including new vegetarians, have problems making this conversion, explaining why it is recommended we consume EPA and DHA directly in fish and fish oil supplements. This creates a problem for those wanting to avoid fish. Brazier believes that eventually, when a balanced plant-based diet has been followed for about a year, body function improves and the ALA conversion is optimized. In the meantime, however, a naturopath can help reveal your personal nutrition profile and design a supplement program tailored to your needs.
Focus nutrients for optimum health:
Protein Hemp; pea protein, rice protein
B12 Chlorella; seaweed; algae; nutritional yeast
Iron Pumpkin seeds (soaked); turmeric; cinnamon; tofu
Calcium Sesame seeds; spinach; collard greens; basil
Omega 3 EFAs walnuts; hemp; flax; salba
Although many vegetarians avoid dairy, vegetarian diets can provide plentiful calcium with leafy greens, nuts and seeds. In fact, Brazier is more concerned about the typical North American diet, high in foods like meat, processed foods, pop and coffee. These foods cause blood to become acidic, triggering the release of calcium from bones, and eventually leading to bone weakening.
Baby steps
Brazier cautions those switching to a vegetarian diet not to try too much too soon. It takes time for your body to adapt to a new way of eating, and even positive change can be stressful. Instead of the cold turkey approach to vegetarianism, Brazier recommends gradually evolving to a healthier diet, taking up to one year for a complete transition. Start by steadily adding more vegetarian meals to your menu, incorporating a variety of possibly new-to-you foods like salba and dulse. Try sprouted grains like buckwheat, quinoa and amaranth. Sprouted grains are not only easier to digest because enzymes are activated, but sprouting sprouted grains also release nutrients that would otherwise be unavailable to you. For example, sprouting produces vitamin C and increases vitamin B content, especially B2, B5, and B6. Kasner recommends consulting with a nutrition professional as you evolve to a meatless diet, to be sure you’re getting the required nutrients every step of the way.
Vegetarians have lower body mass indices, along with lower blood cholesterol and lower blood pressure than non-vegetarians. Vegetarians are also at reduced risk of hypertension; ischemic heart disease; type 2 diabetes; and cancer. Just be sure if you are following a vegetarian diet, you're getting all the nutrients your body requires.
Originally published in Canadian Health & Lifestyle
