Vegetarianism Is Healthy Or Not?

Vegetarianism Is Healthy ??

The vegetarian diet is attracting more and more people: right now, the total number of vegans, vegetarians, and all related categories, is close to 14 percent of the world population. But, this mode of food is plagued by heated debates between those who see it as the food of the future, and those who, on the contrary, consider it a dangerous diet leading to deficiencies and a questioning of our gastronomic traditions.

First of all, it is necessary to fully understand what is behind this term. A vegetarian person does not consume animal flesh. She, therefore, does not eat meat or fish, but she can eat eggs or dairy products. We must distinguish vegetarianism from veganism, which excludes any product from animals: it, therefore, bans eggs, dairy products (yogurts, cheese, etc.), or even honey. This article is mainly about the vegetarian diet, not the vegan diet.

So, vegetarianism is healthy or not?? Here is our decryption on the subject

The sources of protein do not stop at meat, fish and dairy !!

This is one of the most common arguments: vegetarians are said to be deficient in protein, because protein is found in meat and fish.(see our article on proteins).However, vegetarians can eat eggs and dairy products such as yogurt or cheese, which are good sources of protein.

There are also many sources of vegetable protein: soy, red beans, chickpeas, lentils, almonds, walnuts, hazelnuts, brown rice, quinoa ...

Proteins are made up of amino acids, which are sort of “mini-proteins” that play a fundamental role in the functioning of our body: they are not only used to build muscle, they also play an essential role in defense of our immune system or in the functioning of our nervous system. Some amino acids can be made by our body from our food, but others must be provided by the diet because our body does not know how to manufacture them: these are the 8 essential amino acids (there are 9 in the child). The historical benchmark for amino acids is the egg: it contains all 8 essential amino acids in ideal proportions.

Other than the egg, no animal or plant protein on its own has an optimal supply of essential amino acids. They all have a limited content of certain essential amino acids: it is the complementarity of these proteins that ensures a supply of essential amino acids in ideal proportions. Among vegetable proteins, cereals have, for example, a limited lysine content, and legumes lack methionine.

In a vegetarian diet, it is quite possible to combine sources of plant proteins in order to ensure an optimal supply of essential amino acids. This combination can be done within the day and not necessarily within the same meal. Thus, the combination of cereals and legumes generally makes it possible to ensure a complete intake (example: semolina and chickpeas, rice and lentils, corn and red beans, etc.).

In addition, popular belief is that athletes consume a lot of meat to meet their protein intake. However, it is also quite possible to reconcile a vegetarian diet with sports practice.

Vegetarians, all deficient in iron and vitamin B12?

Another frequent argument against vegetarian diets concerns the deficiency of iron, which is believed to be found mainly in meat. However, you should know that there are two types of iron:

heme iron:

it is provided by products of animal origin (except eggs), especially red meat. It is easily absorbed by the body. However, it is harmful to the body in high amounts: excess heme iron leads to the development of free radicals, which are responsible for the development of cancer.

non-heme iron:

it is mainly provided by plants and by eggs. The flaw of non-heme iron is that it is less easily absorbed than heme iron, that is, it is less easily absorbed by the body. Among the plants richest in non-heme iron, we find spirulina, legumes, tofu, quinoa, nuts, raisins, sesame / sunflower seeds, avocado.

The ideal is to ensure a good intake of non-heme iron while taking care to promote its assimilation. For this, it is recommended to:

promote vitamin C intake:

which increases the absorption of iron: it is found in particular in raw fruits and vegetables such as peppers, broccoli, kiwi and citrus fruits.

do not consume tea during and around the meal:

because the tannins it contains interfere with the absorption of iron.

soak the legumes for at least 12 hours before cooking them:

this neutralizes the phytic acid they contain and which prevents the proper assimilation of iron

Finally, contrary to popular belief, vegetarians who consume eggs and dairy products do not lack vitamin B12 either. Indeed, this vitamin is abundant in animal products: it is therefore found in meat and fish, but also in eggs and dairy products, which can be consumed as part of a vegetarian diet. On the other hand, people who do not consume any animal product (vegan / vegan diet) are advised to take a blood test and if necessary take food supplements or foods enriched in B12, such as malted yeast and certain vegetable milks.

Is vegetarianism perfectly healthy and suitable as a diet?

A 2013 study from the University of Oxford shows that vegetarians have an average 32% lower risk of suffering from cardiovascular disease. Indeed, the vegetarian diet excludes the consumption of fish and meats, which are foods naturally rich in saturated fatty acids and omega-6 (especially red and processed meats), which we consume today in excess compared to to our needs (see our article on fats and omega3). In addition, it has been shown that the risks of colon cancer and breast cancer greatly increase with daily consumption of meat and cold meats. Processed meat (ham, sausage, minced steak, surimi, etc.) was even classified as "carcinogenic" and red meat as "probably carcinogenic" by the WHO (World Health Organization) in 2015.

Among vegetarians, meat is replaced by vegetables, legumes and cereals: foods low in fat and naturally very high in fiber. However, our fiber consumption is often insufficient. However, fiber plays an essential role in regulating our blood sugar and eliminating certain toxic elements that we ingest such as pesticides. A vegetarian diet, rich in fiber and antioxidants (present in abundance in fruits and vegetables) therefore helps prevent the risk of cardiovascular disease and cancer.

However, following a vegetarian diet is not enough to be healthy if it is followed anyhow. A diet rich in sweet cereals for breakfast, crisps, sodas, sandwich bread, or even processed products full of additives labeled "vegetarian" or "vegan" is far from recommended. Vegetarian diets should be followed in a balanced manner to avoid deficiencies and promote optimal nutrient intakes. So do not be fooled by the marketing which takes advantage of the attraction of this mode of food to display “vegetarian” or “vegan” on products which in any case have no reason to contain original ingredients. animal.

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