Vegetarian and Vegan Diet (cont.)
What are the benefits of a vegetarian and vegan diet?
The health benefits of a vegetarian diet are the number-one reason why people
choose to follow this way of eating. The Dietary Guidelines for Americans
support the benefit of a vegetarian diet: "Most Americans of all ages eat fewer
than the recommended number of servings of grain products, vegetables, and
fruits, even though consumption of these foods is associated with a
substantially lower risk for many chronic diseases, including certain types of
cancer." Research has shown that people who follow a vegetarian diet are at a
lower risk for obesity, cardiovascular disease, hypertension, type 2 diabetes,
diverticulosis, renal disease, some cancers (including lung and breast), and
gallstones. Vegetarian diets have also been shown to benefit people who already
have type 2 diabetes. In one study, 43% of the people with type 2 diabetes who
ate a low-fat vegan diet reduced their need for diabetes medications.
The reason for these health benefits comes from the lower intakes of
saturated fat and cholesterol and the higher intakes of complex carbohydrates,
dietary fiber, certain minerals, and phytochemicals. Cholesterol is only found
in animal foods, so vegan diets are completely cholesterol-free.
How do I develop a vegetarian or vegan diet plan for myself?
The first thing to decide is if you are going to consume any source of animal
foods. There really is no one "right" way to do this. You can have cheese but
no milk; or you may choose poultry but no beef. You want to make your diet plan
fit your lifestyle and include the foods that you enjoy consuming. You will get
some of the health benefits of a vegetarian diet even if you only consume one or
two vegetarian meals per week. In fact, starting out by slowly adding vegetarian
meals may make the transition easier if you are not used to this way of eating.
Here are some keys to balancing your meals.
Protein
Protein is an essential nutrient that is needed for growth, immune
function, and muscle mass. Protein is made up of amino acids. There are some
amino acids that our bodies can make and others that must be supplied from our
diet. Protein is the only nutrient that will increase your satiety; meaning that
you will stay full in between meals. This makes protein an integral part of any
weight loss plan.
The Institute of Medicine recommends that adults get a minimum of 0.8 grams
of protein per kg of body weight each day. To determine your need, use this
calculation:
1. Your body weight in pounds divided by 2.2 = ________ your
body weight in kg
2. Your body weight in kg times 0.8 = ________ grams of
protein per day
Animal foods tend to be the highest source of protein in our diets and can
provide all the amino acids that we need, making it a complete protein. Every
ounce of an animal food provides 7 grams of protein and varying amounts of fat.
Seafood and poultry provide the lowest amount of fat per serving and therefore
the lowest number of calories per serving. If you are consuming any meat,
poultry, or seafood, you can use a deck of cards as a guideline for the amount
that you are consuming. A piece of meat that is the size of a deck of cards is
approximately 3 oz with 21 grams of protein. The amount that you eat will depend
on the amount of calories that you are allowed to consume and any other sources
of calories that you are consuming. You only need to use the deck of cards as a
guideline to determine what a 3 oz serving looks like. One egg and 1 ounce of
cheese (typically one slice) are considered one serving.
Plant foods also provide protein, along with fiber and some vitamins and
minerals that you won't find in animal foods. The one limitation to these is
that they are not considered complete proteins because they do not provide all
of the necessary amino acids. The one exception to this is soybeans and quinoa,
which are considered complete proteins. Beans, seeds, nuts, and grains are
excellent sources of protein. The way to make them complete proteins is to
combine them. A very popular dish that takes two incomplete proteins and makes a
complete one is rice and beans.
In America, vegan diets are commonly lower in protein in comparison to the
standard American diet. But it is possible to consume a vegan diet and reach
your recommended amount of protein. Two to three servings of protein-rich foods
each day are usually enough to meet the daily needs of most adults. One serving
is considered to be ½ cup of cooked dried beans, 2 tablespoons of peanut butter, or 1
ounce of nuts.
The protein content of some common vegan foods is:
| Food |
Amount |
Protein |
| Almond butter |
2 tbsp |
5 g |
| Almonds |
¼ cup |
8 g |
| Black beans, cooked |
1 cup |
15 g |
| Black-eyed peas, cooked |
1 cup |
11 g |
| Broccoli, cooked |
1 cup |
4 g |
| Brown rice, cooked |
1 cup |
5 g |
| Bulgar, cooked |
1 cup |
6 g |
| Cashews |
¼ cup |
5 g |
| Chickpeas, cooked |
1 cup |
12 g |
| Kidney beans, cooked |
1 cup |
13 g |
| Lentils, cooked |
1 cup |
18 g |
| Lima beans, cooked |
1 cup |
10 g |
| Peanut butter |
2 tbsp |
8 g |
| Peas, cooked |
1 cup |
9 g |
| Pinto beans, cooked |
1 cup |
12 g |
| Quinoa, cooked |
1 cup |
9 g |
| Seitan |
3 oz |
31 g |
| Soy milk |
1 cup |
7 g |
| Soy yogurt, plain |
6 oz |
6 g |
| Soybeans, cooked |
1 cup |
29 g |
| Spinach, cooked |
1 cup |
5 g |
| Sunflower seeds |
¼ cup |
6 g |
| Tempeh |
1 cup |
41 g |
| Tofu, firm |
4 oz |
11 g |
| Tofu, regular |
4 oz |
9 g |
| Whole wheat bread |
Two slices |
5 g |
You may not be familiar with all of these foods if you are just starting out.
Take some time to do some research and experiment with recipes. Here is some
information about three of the most popular sources of protein.
Tofu: Tofu is made by treating soybean milk with coagulants. It is also known
as soybean curd and resembles cheese. It has a high protein content so it can be
used as the "meat" source for a meal. Tofu itself is bland, but it absorbs
flavors very well, so it's best prepared with flavorful spices or marinades.
There are soft, firm, and extra firm varieties. The soft tofu is smoother and
lower in fat and is best used in sauces, salad dressings, and desserts. The firm
and extra firm tofu are best used in grilling, baking, and stir-frying.
Tempeh: Tempeh (pronounced TEM-pay or tem-pā) is made by fermenting soybeans
with a rhizopus. It can be made of all soy or combined with grains, seeds, and
legumes. It has a nutty taste and a firm, tender, and chewy texture. Tempeh's
high protein content makes it an excellent substitute for meat. High-quality tempeh slices or cubes easily without crumbling. Look for tempeh that is covered
with a thin whitish bloom. While it may have a few black or grayish spots, it
should have no evidence of pink, yellow, or blue coloration as this indicates
that it has become overly fermented. Like tofu, it absorbs the flavors of spices
and marinades.
Quinoa: Quinoa (pronounced KEEN-wah) is a seed that is related to leafy green
vegetables. It's often used as a grain, but unlike grains, it is considered a
complete protein source. This means that it can also replace meat as a source of
protein in your meal. It also provides fiber, iron, magnesium, phosphorus, and
is gluten-free. It needs to be rinsed before cooking to remove the bitter
coating substance that protects it from birds and insects. You can buy products
that have already had this removed. Many people recommend that you presoak
quinoa for 15 to 30 minutes to bring out the nutty flavor and remove the bitter
flavor. To do this, you take 1 ½ cups of cold water and add 1 cup of quinoa to
it and allow it to soak and then drain the water off. When you don't have time
to soak it, you can use hot water and soak it for five minutes and then rinse a
couple of times. You cook it in water that can either be two or three parts
water for one part quinoa. The seeds swell to about two to four times their
original size. Bring it to a boil, cover, and turn the heat down to simmer and
cook for 20 minutes. When you remove it from the heat, allow it to sit with the
cover on for five minutes and then fluff with a fork. You will see the seeds are a
bit transparent and display a little white thread that curls around them. There
are lots of great recipes that you can use this with, so experiment and enjoy!
Balance
The goal for any diet is to consume a balance of foods that provide
your body with all of the nutrients that it needs to function optimally. The
Food Guide Pyramid was developed to show the amount and type of foods to
consume. A serving is a standard measurement, not the amount that you actually
consume, which is called a portion. For example, one serving of bread is one slice,
and your portion may be two slices, which means that you had two servings. If you
want the health benefits of a vegetarian diet, you need to consume the foods that
will provide these benefits. This means lots of vegetables, fruits, whole grains,
lean sources of protein, and healthy fats. You can use the Food Guide Pyramid as
a guideline for balancing your diet.
Next: What are sources for vegetarian and vegan recipes? »
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