The vegetarian challenge
More Canadians are going meatless. But becoming a vegetarian is not as simple as just dropping meat from the menu. Shunning animal products can lead to a surprising variety of nutritional pitfalls. A balanced vegetarian diet can be very healthy, but it means rethinking what you shop for and the dishes you prepare.
According to a joint position paper of the American Dietetic Association and Dietitians of Canada, vegetarians were reported to be at a healthier weight than their meat-eating counterparts. Not only that, they experience lower rates of death from heart disease, better blood pressure regulation and a lower risk of type 2 diabetes and prostate and colon cancers.
Consuming less artery-clogging saturated fat, cholesterol and animal protein is one reason behind the better health profile. A diet packed with higher levels of nutrients, such as complex carbohydrates and dietary fibre, along with vitamins and minerals such as folic acid, vitamins C and E and magnesium, is another. Add in the abundance of phytochemicals -- disease-fighting compounds from plant foods, including colourful pigments such as carotenoids -- and it's easy to see the potential nutritional benefits.
The challenge
In many countries, vegetarianism has an age-old history, but for some people, making a meat-free menu is a challenge. Where a veggie diet is the norm, whether for religious or economic reasons, traditional meals provide nutrient-rich alternatives to animal products. These are based on legumes, such as dried peas and beans, accompanied by whole grains, fruits and vegetables and, in some cases, eggs and dairy products. In some areas of India lentils cooked in yogurt are a dietary staple, while in Italy a soup made of pasta, beans and vegetables is a customary dish.
But in North America, going meatless can simply mean having the same meal -- just without the meat. This means you'll be missing out on important nutrients such as protein, iron, zinc, calcium, omega-3 fats and vitamin B12.
Protein-rich solution
In the past, it was thought that filling the protein quota for vegetarians was a tough task. Because plant foods may lack some amino acids -- the building blocks of protein -- the thinking was that at each meal, complementary proteins were required. Grains with legumes, for instance, supply a complementary duo. But research has shown that adults who eat a varied, nutritious diet throughout the day don't need to match up their proteins at each meal. For children, however, complementing proteins at meals is still recommended.
What really does matter is eating protein-rich foods at each meal. Having them just at dinner can wreak havoc on appetite regulation. Proteins help stabilize your blood sugar so you can avoid the roller-coaster effect of sugar highs and lows, which can lead to a lack of energy and give you sugar and carbohydrate cravings, not to mention weight-management struggles. Get off this bumpy ride by adding lower-fat cheese, eggs or tofu to your breakfast and lunch.
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