Happy Vegetarian Awareness Month!

With our society becoming increasingly health conscious, vegetarian and vegan diets have become increasingly popular. A multitude of dairy and meat alternatives can be found in grocery stores and there has been a surge in vegetarian restaurants and cafes across America.

Are you a vegetarian or vegan?

YES: Keep reading for important tips!

NO: You may be wondering why people would commit to a life without meat. You may even be moving towards the exit button on this browser because you can't imagine your life without BACON. But, I encourage you to keep reading...and be prepared for some MIND-BLOWING information.

Frequently Asked Questions

Are there different types of vegetarians?

Despite a primary focus on plant-based food, there are different types of vegetarianism.

Lacto-ovo vegetarian- WILL eat dairy and eggs, DOES NOT eat meat, poultry, and seafood

Lacto-vegetarian- WILL eat dairy, DOES NOT eat meat, poultry, seafood, and eggs

Vegan- strict vegetarian who DOES NOT eat meat, poultry, seafood, eggs, dairy, and honey

Why do people choose to be vegetarian or vegan?

People may choose to follow a vegetarian or vegan diet for ethical reasons, religious morals, concern for the proper treatment of animals, the desire to improve health, and commitment to help preserve the environment.

Do vegetarian and vegan diets include adequate protein?

If properly planned, vegetarian diets can meet protein needs. The key is variety (and a Registered Dietitian of course!).

Are vegetarian diets appropriate for everyone?

Vegetarian diets can be followed by all populations throughout any stage of the lifecycle, including pregnant and lactating women, athletes, and children. Registered Dietitians are essential tools that will help ensure that a vegetarian diet will meet an individual's needs appropriately.

The Benefits

Vegetarians overall have lower rates of high blood pressure, type 2 diabetes, and cancer. They also have lower total cholesterol, LDL cholesterol (the "bad" cholesterol), and body mass indices (BMI).

Heart Disease and Hypertension

Based on an analysis of two large cohort studies and one meta-analysis described in Position of the American Dietetic Association: Vegetarian Diets, vegetarians have a lower risk of heart disease. This lower risk stayed true even after controlling for BMI, smoking, and social class. Lower blood lipid levels and BMI's and higher intakes of soluble fiber, plant sterols, and phytochemicals among vegetarians contribute to the lower risk of heart disease in this population. Lower rates of hypertension, or high blood pressure, are also seen among vegetarians. This is possibly due to lower BMI's and higher intakes of potassium and magnesium, two important components of the Dietary Approaches to Stop Hypertension (DASH) diet.

Type 2 Diabetes

Nuts, whole grains, legumes, and vegetables are key components of vegetarian diets that help improve the body's response to insulin, or insulin sensitivity. These fiber containing foods are also helpful for people who have already been diagnosed with diabetes. The research shows that those who consume 3 servings of whole grain foods daily have a 20-30% lower risk of developing type 2 diabetes than those who have limited whole grain intake.

Cancer

The Adventist Health Study showed that people who do not follow a vegetarian lifestyle are more at risk for colorectal and prostate cancer. Phytochemicals that permeate vegetarian diets help prevent processes involved in the proliferation of cancer cells.

The Risks

If a vegetarian diet is not done the right way, there is a risk of nutrient deficiencies. The following are nutrients of concern for vegetarians followed by food sources and supplements to include to make sure your vegetarian diet is not at risk.

Protein

Beans, peas, soy products, nuts and nut butters, dairy products (for lacto-ovo and lacto-vegetarians), eggs (for lacto-ovo vegetarians)

Iron

Iron fortified breakfast cereals, kidney beans, lentils, black eyed peas, turnip greens, whole wheat breads, spinach

>>>Want to increase iron absorption? Pair iron containing foods with a glass of orange juice. The vitamin C helps increase absorption of iron.

>>>Consider iron supplementation in menstruating women.

Calcium

Calcium fortified dairy alternatives such as soy milk, dairy products (for lacto-ovo and lacto-vegetarians), calcium fortified breakfast cereals, calcium fortified orange juice, tofu (made with calcium sulfate), bok choy, collards, kale, almonds, dried beans, almond milk (contains 1.5 times more calcium than cow's milk!)

>>>Calcium supplements may be needed for vegans as the absorption of calcium from plant sources is not as efficient as from dairy products. Calcium supplements may also be needed for post-menopausal women and adolescents.

Zinc

Beans and legumes, fortified breakfast cereals, wheat germ, dairy products (for lacto-ovo and lacto-vegetarians), soy products, grains, cheese, nuts

Vitamin B12

B12 fortified foods such as breakfast cereals and veggie burgers

>>>Supplementation in the form of a sublingual or intramuscular injections may be needed. Vitamin B12 should be monitored closely by your doctor as clinical signs of a deficiency may be masked by a diet rich in folate.

Long Chain Omega-3 Fatty Acids

Include sources of alpha-linolenic acid which can be converted to DHA and EPA (although at a relatively low rate). Food sources of alpha-linolenic acid include flaxseed, canola oil, soy, walnuts, and firm tofu. DHA fortified products are also available.

>>>Microalgae supplements can be utilized as needed.

Vitamin D

Cow's milk (for lacto-ovo and lacto-vegetarians), fortified foods such as soy milk and breakfast cereals

>>>Supplements indicated for at risk populations such as those living at higher latitudes, people with darker skin, and vegans. Vitamin D3 supplements are from animal origin, while vitamin D2 is from yeast.

While there is a risk of nutrient deficiencies associated with a vegetarian diet, there are vegetarian and vegan alternatives available to prevent these deficiencies. Planning is key and a Registered Dietitian can help you in this planning process. Even those who aren't ready to commit to a lifetime of vegetarianism or veganism can experience the wonderful benefits of including more plant-based meals in their diet.

Challenge yourself! Participate in Meatless Monday by taking your favorite meals and transforming them into vegetarian and vegan meals. Take pictures of your favorite vegetarian meals and post them on Instagram and Twitter with the hashtag #rdlc.

Want to know more about Vegetarian Awareness Month?

Check out the North American Vegetarian Society website at www.worldvegetarianday.org.

Take a look at the Vegetarian Resource Group website at www.vrg.org for awesome vegetarian resources, including recipes and meal plans.

References

(1) Craig, J, Reed Mangels, A. Position of the American Dietetic Associated: Vegetarian Diets. JADA. 2009; 109(7): 1266-1282.

(2) Academy of Nutrition and Dietetics. Vegetarian Nutrition. Nutrition Care Manual. http://www.nutritioncaremanual.org/content.cfm?ncm_content_id=111854&ncm_category_id=1. Accessed September 30, 2014.

(3) United States Department of Agriculture. Tips for Vegetarians. Choose MyPlate. http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html. Accessed September 30, 2014.

(4) The Vegetarian Resource Group. Vegetarian Nutrition. The Vegetarian Resource Group website. http://www.vrg.org/nutrition/. Accessed September 30, 2014.

#worldvegetariandaydietitian