Diet

The vegetarian diet

What is a vegetarian diet?

A vegetarian diet is a form of diet in which the consumption of fish, meat and poultry products is completely avoided. The term vegetarian is derived from the English word for vegetable - vegetable. A distinction is made between different categories of vegetarians. Lacto-ovo vegetarians - like all vegetarians - forego fish, meat and poultry, but continue to consume milk and eggs. Lacto-vegetarians do not eat eggs, and ovo-vegetarians do not consume dairy products, but they do eat eggs.

Vegans do not eat any animal products. The vegan diet is therefore seen as a sub-category of the vegetarian diet. In this article, the term vegetarian diet always includes the vegan diet, unless it is explicitly described otherwise.

Also read our article: vegan diet

Benefits of the vegetarian diet

Many people opt for a vegetarian diet for ethical or ecological reasons or pursue the goal of eating more healthily and sustainably. Implementing these resolutions can lead to positive self-esteem and a better body feeling.

It is known and has been proven by studies that a diet that does not contain animal fats lowers the risk of various cardiovascular diseases. Studies have provided evidence that people who follow a vegetarian diet have lower blood fat levels, on average have lower blood pressure and on average have a lower BMI (body mass index) than people who eat meat regularly. The reduction in blood lipids, blood pressure and BMI in turn lowers the risk of developing secondary diseases such as heart attack, diabetes mellitus or high blood pressure. For some types of cancer, too, the risk of disease seems to be lower with a vegetarian diet.

Overall, however, it must be taken into account that people who follow a vegetarian diet are usually much more health-conscious, for example exercising regularly and consuming less alcohol and nicotine than non-vegetarians. These different lifestyle factors also play a role in reducing the cardiovascular risk so that the risk reduction described is probably not due to a vegetarian diet alone.

Find out all about the topic here: Vegetarianism.

Cons of the vegetarian diet

The human body needs a varied and balanced diet consisting of carbohydrates, proteins (proteins) and fats and containing vitamins. The main disadvantage of a vegetarian diet is therefore the risk of deficiencies. However, this plays a much greater role in the vegan diet than in the non-vegan vegetarian diet. Protein and vitamin deficiencies in particular can lead to serious health problems with a vegan diet.

Nowadays there is such a large selection of vegetarian or vegan food products that restricting the choice of food can hardly be cited as a disadvantage of a vegetarian diet. A relative disadvantage, however, is certainly that a vegetarian diet is often associated with higher costs. The costs of any necessary dietary supplements - especially with a vegan diet - must not be ignored.

Read more about the topic here: Protein deficiency.

Which deficiency symptoms can arise?

The human body needs three main nutritional components: carbohydrates, proteins and fats. The protein intake is mainly covered by meat consumption. It is therefore important that people who follow a vegetarian (not vegan) diet make sure they get the necessary amount of protein from other sources. Vegetarians who do not forego dairy products usually have sufficient protein intake through regular consumption of dairy products. Protein deficiency can be a problem for vegans and ovo vegetarians. Here you have to switch to other protein sources such as nuts, seeds, legumes, soy products and grain products every day. The recommended daily amount of protein is around 0.8 grams of protein per kilogram of body weight.

Furthermore, a vegetarian diet can lead to an iron deficiency, as iron is mainly contained in animal products. An iron deficiency leads - depending on the severity - to anemia (anemia) with the corresponding symptoms such as tiredness, weakness, paleness, concentration disorders and a weakening of the immune system. Sources of iron for vegetarians are grain products, green vegetables, potatoes, millet (especially rich in iron) and nuts. The simultaneous intake of vitamin C, such as that contained in fruit and fruit juices, promotes iron absorption in the body.

A calcium deficiency also plays a possible role for vegans, as calcium is mainly found in dairy products. The necessary amount of calcium must therefore be supplied by other calcium suppliers such as sesame, broccoli, kale, legumes, fruit and nuts. Vegetarians and vegans often have to take vitamin D as a dietary supplement as it is mainly found in fish and margarine.

A lack of B vitamins also plays a crucial role in a vegan diet. Vitamin B12 in particular should be mentioned here. Vitamin B12 is found in dairy products, but almost not at all in plant-based products. When switching to a purely vegan diet, the body initially consumes its vitamin B12 store. However, if this is used up, symptoms such as tingling sensations, tiredness, irritability and anemia (anemia) can occur. Vitamin B2 supplements should therefore be taken regularly by vegans to cover their vitamin B12 requirements.

Also read the article: Fix an iron deficiency.

What should vegetarians substitute?

As mentioned above, the need for nutrient substitution depends heavily on the type of vegetarianism involved. Lacto-ovo vegetarians have the lowest risk of developing nutritional deficiencies. If a sufficient amount of dairy products is regularly consumed, there is usually no need to substitute nutrients.

Only the iron level should be checked at regular intervals - or when symptoms such as tiredness or paleness occur - since an iron deficiency can also occur in lacto-ovo-vegetarians. Even with vegans, iron substitution is often necessary because not enough iron-containing foods are consumed.

With a vegan lifestyle, other nutrients often have to be substituted. In particular, vitamin B12. But also with vitamin D, calcium, iodine and zinc, care must be taken to ensure sufficient intake. If this is not ensured through the normal diet, appropriate dietary supplements should be taken.

Our next topic might also be of interest to you: Iodine in the human body

The vegetarian diet during pregnancy

A vegetarian diet during pregnancy harbors the same risks as outside of pregnancy: protein deficiency, iron deficiency and various vitamin deficiencies can be a problem and play an important role in pregnancy for the unborn child. A sufficient supply of all important nutrients is therefore crucial. If this is guaranteed, there is nothing serious against a vegetarian diet.

A purely vegan diet during pregnancy is viewed more critically by experts, so a vegan diet during pregnancy tends to be discouraged. In any case - if a vegan diet is desired during pregnancy - a medical consultation and / or nutritional advice should take place before the onset of pregnancy in order to minimize deficiencies and thus incalculable risks for the unborn child.

You can read more information on this topic here: Vegan diet during pregnancy

Can I feed my baby vegetarian?

The implementation of an ovo-lacto-vegetarian diet (i.e. a vegetarian diet in which dairy products and egg products can be consumed) is basically justifiable for the baby's health. Parents should, however, find out exactly how the complementary foods can be replaced with meat in a sensible way so as not to risk a lack of nutrients.

For babies, meat is primarily considered to be a source of iron, so completely omitting meat products without replacing them with another iron-rich alternative can lead to iron deficiency and anemia. As an alternative to the complementary food porridge containing meat, cereal flakes can be added to the vegetable and potato porridge as an iron supplier. The addition of vitamin C - for example in the form of fruit juice or fruit puree - increases iron absorption in the body.

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