The vegetarian diet goes back to the philosopher Pythagoras and includes the teaching that man should use exclusively or mainly food of plant origin as food. There are different forms of vegetarian nutrition. Likewise, different reasons for vegetarianism and advantages as well as disadvantages of this type of diet exist.
Forms of vegetarianism
A distinction is made between different forms of vegetarianism, which can be divided according to the proportion of permitted animal foods, as well as the type and preparation of plant foods:
- Ovo-lacto vegetarians do not eat meat / fish, but eggs and dairy products.
- Lacto vegetarians do not eat meat, fish and eggs.
- Vegans eat only plant products.
Reasons for vegetarian diet
To be or become a vegetarian means not only a particular diet, but in the final analysis, a particular way of life. At the same time, vegetarians do not form a uniform group of people, as the reasons, forms and goals of their diet are quite diverse:
- On the one hand, health aspects play a major role for vegetarians and are also used as a therapeutic measure for diseases of civilization, for example, overweight. Started early enough, they can even partially prevent them.
- From a nutritional point of view, a largely meat-free diet also reduces fat and protein intake, which is also good for health, since most people take too much of these nutrients and thus run the risk of civilization diseases such as diabetes, gout, fat metabolism disorders, etc. in the long term.
- Other reasons for vegetarianism are, for example, the desire to reduce the intake of pollutants through targeted food selection or ecological reasons to conserve natural resources of nature.
- Motivations for vegetarianism can also be religious as well as ethical nature (do not kill animals for human existence) or simply the intolerance to smell meat.
Nutrient composition
A diet that omits meat may or may not automatically be healthy. If you are a vegetarian and you compose your diet incorrectly, you risk deficiency symptoms and problems with absorption and digestion of nutrients. With a varied vegetarian diet, however, many vegetarians show a better state of health than “meat eaters”. The main basic components of a vegetarian diet are:
- Water – Adequate hydration of at least 1.5 liters of water is one of the basic requirements for mental and physical vitality.
- Fruits and vegetables – consume at least 500 g daily, as many vitamins, minerals and fiber.
- Cereal products and potatoes contain many carbohydrates. They should also be on the Daily menu, as they strongly meet the vegetarian diet and are significantly lower in calories, unlike fat.
- Milk and dairy products contain a lot of calcium and protein, but also a lot of fat and cholesterol. Therefore, low-fat milk or dairy products should be preferred.
- Eggs and legumes – Eggs provide high-quality protein, vitamin B12 and D. Legumes provide protein and fiber.
- Vegetable oils and vegetable fats – These fats are more valuable than animal fats from a nutritional point of view, because they contain valuable unsaturated fatty acids, which have a positive effect on cholesterol levels. Fats basically provide a lot of energy, but also have many calories. Therefore, they should be used sparingly – on average, eat no more than 60 to 80 g of fat per day.
- Sweets and sugar are very popular. However, their energy is burned quickly and should therefore be enjoyed only in moderation.
For a varied and balanced diet, it is recommended to set up the diet according to the principles of the food pyramid.
The myth of deficiency
It is often said that vegetarian diets are one-sided and vegetarianism is deficient. However, this is not correct. Meat provides energy, protein, iron and zinc, but is not a necessary component for a balanced diet.Vegetarians can eat optimally if they choose their food carefully and use the food pyramid to make their diet balanced and varied. Vegetarians should make sure that they consume sufficient vitamin B12, vitamin D, iron, calcium and protein. An average active person usually needs 0.8 g of protein per kilogram of body weight per day. Symptoms of deficiency include reduced body weight, lower physical endurance, calcium or vitamin D deficiency and thus an increased risk of osteoporosis, zinc and iron deficiency, fewer immune-active cells, fatigue and loss of appetite.
Alternative foods for vegetarians
Most supermarkets now have vegetarian corners offering vegetarian cutlets, sausages, cold cuts and spreads. These products simplify the vegetarian life enormously, because they can be used instead of meat. This makes it very easy and practical to cook the same meal for vegetarians and “meat eaters”. Examples:
Soy products: Soybeans contain valuable fiber and essential amino acids. The best known soy product is probably tofu. Tofu is made from soy milk and can be prepared in a variety of ways. Other products made from soy are tempeh (soy soft cheese) and miso (spice paste) – both are fermented soy products that have a high protein content. Other examples include soy sauces, soy coffee, soy milk or soy flour. Quorn: Quorn foods are mushroom products. They contain high-quality protein and plenty of fiber. In addition to a low fat content, Quorn foods have little to no cholesterol, depending on the product type. Seitan: Seitan is a wheat product. It consists of gluten protein and is known from Chinese vegetarian cuisine. Seitan is made from wheat, under running water the fats and carbohydrates are washed out. Seitan contains almost 20% protein, no cholesterol and is low in fat and calories. It can be prepared and seasoned like meat. Soy and wheat protein: The soy and wheat protein products are also called soy meat. They are made from soybeans and wheat. Rich in nutrients and fiber, soybeans contain more than one-third high-quality protein when dried.
Vegetarianism: advantages
Vegetarian or predominantly plant-based diets offer a number of health benefits when certain rules are followed:
- Body weight can be returned to normal under such a diet, excess weight can be reduced.
- Civilization diseases as a result of an incorrect diet and exercise occur less frequently in vegetarians. These include, for example, high blood pressure or cardiovascular diseases.
- Reduced fat and cholesterol intake can bring elevated cholesterol levels back into balance.
- Constipation and the associated risks of secondary disease, such as colon cancer, are reduced by the high-fiber diet.
Disadvantages of vegetarian diet
However, vegetarian and predominantly plant-based diets have a few disadvantages – especially for vegans:
- With a vegetarian diet, much of the food is consumed in its natural state – this also increases the risk of food allergies, which can be one of the disadvantages of vegetarianism.
- Vegetarians sometimes take too little protein. To prevent a deficiency supply and thus disadvantages, is to pay attention to a high proportion of legumes (especially soybeans, nuts, other seed fruits).
- With regard to the supply of minerals, trace elements and vitamins arise – especially in a strictly vegetarian lifestyle – problems that can be disadvantages. Iron, iodine, vitamin B12 and calcium are particularly worth mentioning here. Therefore, attention should be paid to a suitable food selection.
Conclusion on vegetarianism
From a nutritional point of view, the ovo-lacto diet is recommended as a permanent diet and is to be advocated in relation to civilization diseases such as obesity and hypertension. However, a prerequisite is a good knowledge of the nutritional-physiological value of the foods as well as a careful selection and combination of foods in order to cover the need for basic nutrients, vitamins and minerals. This should not apply only to vegetarians, however.