A Vegetarian Diet Can Heal—or Harm—Depending on Dietary Choices
Udumbara
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A friend of mine was a long-time vegetarian whose daily meals were light and low in oil. Every afternoon around 3 p.m. or 4 p.m., her stomach would rumble, and she would sometimes feel weak and shaky in her legs when she stood up from her chair. Could her diet have been part of the problem?
While plant-based diets are generally beneficial to health, some vegetarians develop an unbalanced nutritional profile, increasing their risk for high blood pressure, high cholesterol, high blood sugar, fatty liver, memory loss, anemia, and osteoporosis.
A Balanced Vegetarian Diet Is Beneficial to Health
In recent years, many studies have confirmed that plant-based diets are beneficial in preventing various diseases. A 2019 article published in JAMA Internal Medicine found that a plant-based diet helped prevent Type 2 diabetes, especially for those who followed a diet rich in fruits, vegetables, whole grains, legumes, and nuts. These people have a 30 percent lower risk of developing Type 2 diabetes.A cohort study published in The Lancet Public Health also indicated that a low-carbohydrate diet primarily based on plant-based protein and fat can reduce mortality.
However, for vegetarians to achieve these health goals, they must first avoid the following four nutritional pitfalls. Any one of these pitfalls can cause blood sugar, blood lipids, and blood pressure to spike.
Pitfall 1: Excessive Sugar Intake
Vegetarians digest meals quickly and experience short periods of satiety. In between meals, they may eat bread or a baked good, resulting in a high intake of sugars and refined starches but a low protein intake.Solution: Eat legumes and nuts to obtain protein, healthy fats, and dietary fiber, making you feel full for longer.
Pitfall 2: Excessive Fruit
Eating a large bowl of fruit every day or using a large bowl of fruit as a main meal causes a sudden spike in blood sugar. Combined with fructose accumulation in the liver, this can lead to fatty liver disease over time.Solution: Limit daily fruit intake to about one fist-sized portion and eat it 30 minutes after meals.
Pitfall 3: Using the Wrong Oils
Using refined vegetable oils and cooking food at elevated temperatures produces harmful substances, leading to chronic inflammation, obesity, liver damage, and blood vessel blockage.Solution: Switch to extra virgin olive, camellia, or flaxseed oil, and use low-temperature cooking methods such as steaming, boiling, and cold dishes.
Pitfall 4: Excessive Raw Salads
Foods are categorized as either warming or cooling types. Raw salads are considered cooling, while beef, lamb, and chicken are considered warming. Some vegetarians often experience cold hands and feet, indicating a cold constitution. In this case, eating too many cooling foods is not suitable, as it can worsen indigestion, diarrhea, and chills.Solution: Eat thoroughly cooked vegetables—boiled or stir-fried—to warm the stomach and intestines, promote blood circulation and energy flow, and thus warm the body.
A Comprehensive Guide to Nutritional Supplementation for Vegetarians
In addition to avoiding the four pitfalls mentioned above, attention should be paid to five nutrients commonly lacking in a vegetarian diet.If you frequently feel weak and have leg weakness, it is often due to deficiencies in protein, vitamin B12, iron, calcium, and vitamin D.
1. Protein
Protein deficiency can lead to fatigue, sarcopenia, and weakened immunity.How can vegetarians effectively supplement their protein intake?
- Lacto-Ovo Vegetarians: Eggs and milk are the best choices, as they are complete proteins containing all essential amino acids and have a high absorption rate.
- Vegans: Legumes are a significant source of protein, especially edamame. Fifty grams of edamame contains 6.5 grams of protein, equivalent to one egg, and, like eggs, is a complete protein. If you are prone to bloating, choose fermented soy products, such as natto.
2. Vitamin B12
Vitamin B12 deficiency can lead to anemia and nerve damage. Symptoms include memory loss, mood swings, and numbness in the hands and feet. Case reports show that B12 deficiency can cause acute dementia, mood disorders, and hallucinations. After B12 supplementation, patients’ conditions improved rapidly. Recent research has also found that a deficiency in vitamin B12 is associated with hippocampal atrophy. The hippocampus is a key brain region responsible for memory.B12 is found in animal-based foods, with only small amounts found in some mushrooms. Vegetarians are advised to supplement their diet with fortified foods, such as nutritional yeast powder, fortified plant-based milk, or to eat eggs and milk in moderation.
Lacto-ovo vegetarians are recommended to drink two to three cups of milk daily. Vegetarians are also advised to have regular blood tests to monitor B12 levels to prevent cognitive decline caused by malnutrition.
3. Iron
Iron deficiency can cause fatigue, dizziness, and hair loss. Vegetarian sources of iron include red amaranth and black sesame seeds.Vegetarians primarily consume non-heme iron, which has a lower absorption rate. To improve iron absorption, it is recommended to supplement with vitamin C.
Also, they should avoid substances that interfere with iron absorption. For example, drinking tea, coffee, or taking calcium supplements should be done at least 2 to 4 hours before or after eating iron-rich foods.
4. Calcium
Calcium deficiency can lead to osteoporosis and an increased risk of fractures. Studies show that people who eat a vegan diet have a 2.3 times higher risk of hip fractures than meat-eaters.It is recommended to eat sesame seeds, komatsuna (Japanese mustard greens), sweet potato leaves, kale, nori (seaweed), and firm tofu. Lacto-ovo vegetarians should drink two to three cups of milk or yogurt daily.
5. Vitamin D
Vitamin D deficiency can lead to poor calcium absorption, low bone density, an increased risk of osteoporosis, and weakened immunity. Exposing yourself to 10 to 15 minutes of sunshine daily can help promote vitamin D synthesis and improve calcium absorption. If sun exposure is lacking, vitamin D supplements may be necessary..
