Risks and Rewards of Vegetarianism

Vegetarians are pretty accustomed to critics. For whatever reason you decline to eat meat, you have probably heard, “that can’t be healthy,” or “you can’t be getting enough protein.” Although vegetarians cannot get their nutrients from meat, they can still get those nutrients. It’s easy to get plenty of protein (as well as other essential nutrients) on a vegetarian or vegan diet if you know what to eat. Besides providing the same amount of protein as a meat-eating diet, a vegetarian diet has plenty of benefits that may convince you to make the switch if you haven’t already. 

 

The biggest concern for vegetarians is getting enough of the nutrients that one would normally get from meat, most importantly, protein and iron. Protein keeps you full between meals and helps facilitate weight loss, and iron prevents fatigue and anemia. Animal products tend to have high contents of both, and it’s easy to forget that these also come from dozens of other natural sources. Lentils, edamame, tofu (which can be prepared to taste delicious), nuts, tempeh (another soy based product similar to tofu), broccoli, quinoa, potatoes, and a variety of beans and mushrooms are all sources of protein for vegans; vegetarians have even more options. 

 

The distinction between a vegan diet and a vegetarian diet is that a vegetarian diet allows dairy products and eggs, while a vegan diet prohibits not only meat, but also any other kinds of animal products. Vegetarians can get their protein from eggs, yogurt, and milk, as well as the foods listed above. 

 

Protein is simple enough to replace, but iron is also an important part of one’s diet. Some vegetarians may experience fatigue or become anemic if they aren’t getting the nutrients they would otherwise get from meat. Some vegetables, like spinach, brussel sprouts, and arugula provide iron. Some people have an aversion to kale because of its uniquely chewy texture, but this superfood is packed with iron and other nutrients and contains zero fat. If you don’t like eating kale raw, try buying or making your own crunchy kale chips! Other foods that are rich in iron and easy to incorporate into your diet are tofu, whole wheat bread, dark chocolate, and oatmeal. 

 

A well-known benefit of a vegetarian diet is that it’s easy to lose weight on a plant-based diet. Vegetables, beans, and lentils are all leaner sources of protein and iron than meat, which has more calories and saturated fat. Saturated fat increases the risk for coronary heart disease as well as adding numbers on your scale. 

               

There have been numerous studies on how a vegetarian diet can help people lose weight and keep it off (and help you live longer), including one by Loma Linda University that made it into the Huffington Post in 2013. The study found that vegetarians have a lower body mass index than non-vegetarians, even when the two groups have the same calorie intake. Meat eaters in the study also had the highest amount of fatty acids linked to heart disease in their diets. The American Dietetic Association states that people who follow a well-balanced vegetarian diet may also have lower risks of diabetes and Colorectal, ovarian, and breast cancers. 

 

While a vegetarian diet is extremely healthy, it can also be intimidating. It may seem hard to cut meat out of your diet altogether. It’s easier to start gradually reducing the amount of meat you eat per day, or pick one day out of the week to go meatless. Below is a full day of vegetarian meals to try, from breakfast to dessert. The ingredients are lean and replace the nutrients in meat. Remember to snack on fruits and vegetables throughout the day.  

 

 

Here are some easy, healthy, vegetarian meals to try! 

 

Oatmeal with peaches: As long as your oatmeal isn’t flavored and loaded with sugar, it’s a healthy way to start your day. It has fiber, so you’ll feel full until lunch, and it helps lower cholesterol. Top it with peaches to fulfill one of your daily fruit servings. 

 

Veggie burger: Look for veggie burgers in the frozen food section of your grocery store. Morning Star and Boca Burger are both good brands that offer a variety of burger (and non-burger) options that you can heat in the microwave. The Health website offers five recipes for burgers to make at home. Add a salad for a nutritionally complete meal.

 

Vegetable and tofu stir-fry: There are infinite variations of stir-fry recipes, and they’re incredibly simple to prepare. You can either chop up and throw into a pan whatever vegetables you already have in your refrigerator, or you can find a recipe. The tofu adds protein, and it picks up the flavors of the foods you cook it with. Here is a recipe for seared tofu with ginger vegetables. 

 

 

Chocolate covered frozen banana: The healthiest option for dessert is fresh fruit, but vegetarians can eat just about any sweet. Stick a peeled banana on a popsicle stick or kebab skewer, dip it in melted dark chocolate, and freeze it for a couple hours before dinner. There are even recipes for baked goods that don’t call for eggs, milk, or butter for vegans.