Hey Steemers!
I want to talk about some of the considerations of going vegetarian. It's a diet that can positively impact this planet and our health, if taken mindfully. As Michael Pollan wrote, "Eat food. Not too much. Mostly plants."
The biggest concern people usually have is meeting protein needs. The good news is that there are a plethora of options. Veggies have more protein than we give them credit for! (Also, we don't need to cram in ridiculous amounts- regardless of what the meathead industry will tell you) Vegetarians do need to be conscious of varying their protein sources. This is due to the lack of a complete amino acid profile in most non- meat proteins. Our body needs 9 essential amino acids in order to go about its business.
Highly recommended :)
- pita bread + hummus
- beans + rice
- edamame
- soy products
- peanut butter + whole wheat bread
All of these count as "complete proteins", meaning that they contain all 9 essential amino acids.
North Shore Lake Tahoe, California
Vegetarians are also at a higher risk for anemia, which occurs when the body is deficient in iron. Animal products contain heme iron, which is readily absorbed by our bodies. In contrast, veg sources contain a largely unavailable form called non heme iron. Vegetarians need to eat more iron- rich foods to meet their needs. Iron supplements are often necessary. Anemia does NOT feel good- shortness of breath, exhaustion, ect. It diminishes our bodies' ability to circulate oxygen. This is a particular risk for menstruating girls, and many become anemic during this period. A good way to determine whether or not you are anemic to donate blood. They test your iron levels and will prohibit you from donating if you fall within this category.
Iron rich veg products!
~ lentils, soybeans, tempeh
~ oatmeal, quinoa, brown rice
~ collard greens, swiss chard, (lots of the dark green leafy things!), tomatoes
Krka Falls, Croatia
Vitamin B deficiency is another significant concern. B12 is involved in heme protein production and nerve cell insulation; the result is good oxygen circulation and smooth signaling between cells of the nervous system. B6 is necessary for the production of several hormones and neurotransmitters, as well as healthy brain development. They are hard workin', necessary members of the team. Unfortunately, animal products are the only nutritionally significant source. Vegetarians can rely on milk, eggs, and other dairy products; vegans have to take vitamin supplements or eat fortified products (cereals, soy/rice beverages, meat substitutes, etc).
Side note- one of my favorite sources is nutritional yeast. I sprinkle that stuff on everything- salads, omelets, popcorn, roasted veggies, ect. Its cheesy, nutty flavor makes it a good substitute for cheese in vegan cooking.
Vernazza, Cinque Terre, Italia
The last high- risk- to- miss nutrient that I will delve into is fat, specifically omega- 3 fatty acids. These exist in high quantities in fish such as salmon, trout, and tuna. If your diet is pescaterian- eat up! Just consider the amount of mercury present in your choice of sea food. Vegan Sources
~ chia, flax, and hemp seeds
~ walnuts
~ seaweeds (spirulina, for example)
~ fish oil supplements
Omega- 3's are critical for healthy brain development and functionality. They also help to reduce systemic inflammation and its contributions to various diseases.
Morrison, Colorado
I'd like to offer a couple resources that I've found helpful in crafting a plant- based diet that handles all the basic necessities. - https://sigmanutrition.com/episode133/ Sigma Nutrition Radio is a great source for evidence- based information on all things food, fitness, and athletic performance. This particular episode delves into the nutritional considerations for Vegan/Vegetarian athletes, and how to address them.
- https://www.ted.com/talks/mark_bittman_on_what_s_wrong_with_what_we_eat This is a fantastic TED talk about the benefits of shifting our reliance away from animals and moving towards a plant- powered diet.
- http://www.jamieoliver.com/news-and-features/features/vegan-diet-healthy/ A great article about the realities of becoming vegan/vegetarian, and why it requires us to be more conscious about our food choices.
Thank you for sharing this, following you
I so appreciate it!
Great info, I have been Vegetarian for 2 years now and love it!! It literally changes the way one thinks, what we eat we become am I right! Also I usually have a All in One Vega shake everyday in almond milk just in I don't get everything I need as I work hard and usually don't have time during the day to eat. But I don't even need to eat that much at this point. It's amazing how much energy you can get just from the world around you, it helps that I live near/in nature :)
I hear ya, there are different ways to go about these things and I LOVE hearing about them. Gives me inspiration to explore and learn and grow. Thank you for that!
You are very welcome! I will be starting my Blog on here soon and one path will be about Chinese Shamanic Medicine. Stay tuned! Blessings!
Terrific post @danigirl ! Quinoa is also a complete protein, with 8 grams of protein per 1 cup serving. It's so healthy that NASA may grow quinoa on Interplanetary space flights!
Have a great day!
ah, that is fascinating news! I will look into that further, thank you for spreading the knowledge :)
My pleasure!
Great tips. I also find Tofu to be a really good replacement for meat eaters. Just a matter of cooking it right.
agreed! i'm a huge fan of using it in Thai stir fries (give me all the coconut milk and peanut sauce)
Hi Danigirl: I have recently tried to switch over to a vegetarian diet. I am mostly trying Beans + Rice and Soy nuggets etc. I see that you have also recommended the same. Good guidance. Will certainly help people to live a healthy lifestyle. I have upvoted and will resteem the article tomorrow so that more Steemians can benefit from it.
Would love to see more posts from you. Following you. Please feel free to follow me and see my posts today if you like interesting wildlife pictures with a story like this one https://steemit.com/wildlife/@vm2904/riding-high-free-ride-with-a-meal-of-ticks, https://steemit.com/bwphotocontest/@vm2904/bwphotocontest-nature-s-artwork-of-symmetry-the-passionflower and https://steemit.com/photography/@vm2904/attitude-the-meek-shall-rule-the-earth
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Will do! thank you for reaching out and encouraging engagement between Steemians! I appreciate you :)
Croatiaaaaaaa :-)
that's what I'm sayin!
My daughter has an eating disorder. She is 12. She just wont eat meat, so we give her nuts, almonds, blackberries, eggs. Which all are high in protein. Black beans are her favorite all rolled up in a soft taco shell.
I had bulimia from the age of 12 to 16. when I was 13 I became vegetarian... when I was 14 my parents took me to a nutritionist and I went back to eat meat, as I saw it worked for weight loss,I was ok with eating meat again. But at the age of 19 with more tools in my hands I became vegetarian again....
Now I am 28 and I have to say, being a healthy vegetarian takes a lot of discipline and research.
Soy for instance is terrible for my system, and I don't believe we humans should be eating it as it makes us bloated because we can't digest properly unless it's fermented... I will love to give helpful insights for you as a mom.
Thank you ever so much. I will see where this daily battle takes us, and perhaps will call on you. Upvoted and following
I am so sorry to hear that. I myself have struggled with an eating disorder, so I know how painful and challenging this can be. All the best to your girl!
Thank you. It is a battle every single day.
Thanks for this post @danigirl! This is very useful information. The more I eat healthy the more I find myself being drawn towards vegetarian meals. Out in the country where I live it can often be hard to find organic, honestly farmed meat, so I opt for getting protein from avocados, nut butters, and beans and rice a lot of the time. These are all very good points you make here for what to watch for when going vegetarian, thanks for the useful tips! I've followed you, and look forward to seeing more of what you contribute to the platform.
I SO appreciate you reading and reaching out! I look forward to checking out your work as well. Also! Just to make sure accurate information is being disseminated- avocados are super healthy and a GREAT source of monounsaturated fats. They don't have any protein though, so I'd use them as a fat source rather than that :)
Were you in sph101 at davis?!? I had to take that class and read Michael Pollan's book, In defense of food.
I don't eat a lot of meat, but I still eat it mostly because I like the taste. I pretty much gave up eating store bought fish because of my pollution concerns with it, especially farm raised fish.