Guide To Becoming Vegetarian And Benefits Of Vegetarian Diet

Becoming a vegetarian has several advantages and perhaps even some disadvantages. People choose to become vegetarians for a variety of reasons; while some opt to become a vegetarian on moral, ethical or environmental grounds, there are some others who choose the vegan way to ensure a healthier lifestyle or in an effort to lose weight.

Prior to becoming a vegetarian, it is important to note that omitting any kind of food would involve understanding the need to replace the nutrients that would be lost with them.

What A Well Planned Vegetarian Diet Can Serve?

A well-planned vegetarian diet can provide all the essential nutrients required by the body, provided you are aware of the types of foods that can offer the same amount of nourishment in non-vegetarian foods. For example, in the case of protein intake, it is important to understand which vegetarian foods will replace animal products. Proteins are essential building blocks of the body and consist of amino acids needed by the body to repair and preserve muscle tissue and produce blood cells, antibodies, hormones, enzymes and every type of body structure.

There are nine essential amino acids that the body needs to obtain from various foods, as it does not manufacture enough for the body to sustain itself. Foods are termed incomplete proteins if they do not contain all essential acids. By that description all vegetarian foods are incomplete in proteins, with the exception of soy. The positive news is that the amino acids missing in some foods are present in others. These are known as complementary proteins; rice and beans would be a good example. As long as these foods are consumed on the same day, our bodies are able to form the necessary protein required from them. The other point to note is that vegetarians require a larger amount of food than those who eat everything, since plant-based foods offer fewer complete proteins per helping than animal foods.

The disadvantages of being a vegetarian are the potential deficiencies that can occur in the absence of a well balanced diet. Excluding dairy, fish and meat may lead to a deficiency in Vitamin B12, necessary for nerve transmission as well as calcium which is required for stronger bones. There is also a possibility of deficiency of iron which is necessary for the blood and zinc which is required for superior immunity and healing. It is therefore apparent that what is part of the diet, rather than what is excluded, is what matters. It is highly advisable to seek expert advice from a dietician in planning a well balanced vegetarian diet based on your current health, age, level of activity, tastes, moral and ethical values.