A balanced vegetarian or vegan diet can provide many health benefits.
These diets have been associated with weight loss, better blood sugar control, a decreased risk of heart disease, and a lower risk of some types of cancer.
However, it can be difficult to maintain a well-rounded vegetarian diet that provides all the nutrients you need.
This article reveals some of the most common mistakes people make when following a vegan or vegetarian diet and how to avoid them.
1. Assuming That Vegan Products Are Automatically Healthier:
Unfortunately, just because a food product is labeled “vegetarian” or “vegan” doesn’t necessarily mean it is healthier than the regular alternative.
For example, almond milk is a popular plant-based milk that is often a staple in vegan diets.
Almond milk is not always healthier than cow’s milk, despite being low in calories and enhanced with a number of vital vitamins and minerals.
For instance, 240 milliliters (or 8 grams) of low-fat cow’s milk and 1 gram of unsweetened almond milk, respectively, are the amounts of protein in each cup.
Sweetened almond milk can also be high in added sugars, with 16 grams of sugar in just 1 cup.
Other vegetarian goods, like meat substitutes, veggie burgers, and nuggets made from soy, are frequently highly processed and contain a long list of artificial ingredients. So they are often no healthier than other non-vegetarian processed foods.
Despite being vegetarian, these products are often high in calories, but lack the protein, fiber and nutrients needed for a balanced meal.
While these products can ease the transition to a vegan or vegetarian diet, they are best consumed in moderation with a diet rich in whole, nutritious foods.
2. Not Getting Enough Vitamin B12:
The vitamin B12 has multiple vital functions in the body. Among other processes, it is crucial for the production of DNA and red blood cells.
Unfortunately, animal products like meat, poultry, shellfish, eggs, and dairy products are the primary sources of vitamin B12.
For this reason, vegetarians are at greater risk of vitamin B12 deficiency.
An insufficiency of vitamin B12 may result in numbness, fatigue, and memory issues. Megaloblastic anemia, a disorder brought on by a lower-than-normal red blood cell count, can also result from it.
Regretfully, excessive folate consumption can actually conceal vitamin B12 deficiency, delaying symptoms until irreversible damage occurs.
But vegetarians can still get the vitamin B12 they need from certain foods and supplements.
In addition to animal products, fortified foods and some types of edible seaweed also contain vitamin B12.
Vegetarians should carefully monitor their vitamin B12 intake and consider taking supplements if their needs are not being met through diet alone.
3. Replacing Meat With Cheese:
One of the easiest ways to make almost any dish vegetarian is to eliminate the meat and replace it with cheese. In terms of taste, the substitution complements pastas, salads, sandwiches, and a variety of other foods well.
However, while cheese contains a good amount of protein, vitamins and minerals, it does not replace the vast array of nutrients found in meat.
For example, an ounce (28 grams) of beef has four times the iron and twice the zinc of an ounce of cheddar cheese.
In comparison to meat, cheese has more calories and less protein.
In fact, at the same weight, cheese contains only about 80% of the proteins present in chicken, but almost 2.5 times the calories.
To meet your nutritional needs, you should include a variety of plant foods in your diet rather than just cheese in place of meat.
Chickpeas, quinoa, tempeh, lentils, beans and nuts are all great options to complement a vegetarian diet.
4. Eating Too Few Calories:
Many foods and food groups are off-limits to vegans and vegetarians, which can make it difficult for them to meet their calorie needs.
In actuality, those who follow a vegan or vegetarian diet typically consume less calories than those who eat both meat and vegetables.
One study compared the nutritional quality of the diets of 1,475 people, including vegans, vegetarians, vegetarians who ate fish, people who ate both meat and vegetables, and people who ate meat only once a week.
Vegans had the lowest calorie intake of all groups, consuming 600 calories less than people who ate both meat and plants.
Vegetarians had a slightly higher calorie intake than vegans, but still consumed 263 fewer calories than people who ate both meat and vegetables.
The body uses calories as its primary energy source, and it requires a certain quantity of calories to function. Restricting calories too much can lead to several negative side effects, such as nutritional deficiencies, fatigue, and a slower metabolism.
5. Not Drinking Enough Water:
Drinking enough water is important for everyone, but it can be especially important for those who eat a lot of fiber, including vegetarians and vegans.
Vegetarians tend to have a higher fiber intake, as fiber-rich legumes, vegetables and whole grains are the staples of a healthy vegetarian diet.
According to one study, individuals who eat both plants and meat typically consume about 27 grams of fiber daily, compared to about 41 grams for vegans and 34 grams for vegetarians.
Drinking fiber-rich water is important because it can help fiber move through the digestive tract and prevent problems like gas, bloating, and constipation.
Consuming fiber has been connected to a lower risk of heart disease, stroke, diabetes, and obesity, making it extremely important for overall health.
Current guidelines recommend that women consume at least 25 grams of fiber per day and that men consume at least 38 grams.
To ensure you drink enough water, drink when you’re thirsty and spread your water intake throughout the day to stay hydrated.
6. Forgetting About Iron:
Iron is one of the many vital vitamins and minerals that are abundant in meat.
For example, an 85 gram serving of ground beef provides 14% of the iron you need for the entire day.
Meat also contains heme iron, which is an iron type that is easily absorbed by the body.
Non-heme iron, which your body can’t absorb as readily, is found in plant sources of iron. Non-heme iron is present in many fruits, vegetables, grains and beans.
For this reason, vegetarians are at greater risk of developing iron deficiency anemia, a condition in which there are not enough red blood cells in the body. Symptoms include fatigue, shortness of breath and dizziness.
However, a well-planned vegetarian diet full of iron-rich plant foods can meet your daily needs.
If you follow a vegetarian or vegan diet, make sure you eat a lot of foods high in iron, such as leafy greens, lentils, beans, fortified cereals, nuts, and seeds.
Additionally, pairing iron-rich foods with foods rich in vitamin C can improve the absorption of non-heme iron.
Vitamin C is found in most fruits and vegetables, so including a side of vegetables, a salad or fruit with your meals can help increase iron absorption.
7. Not Eating Enough Whole Foods:
Just because a food product is vegetarian or vegan doesn’t mean it’s good for you.
There are many processed foods available at the supermarket that do not contain meat or animal products. However, they often contribute little to the diet.
Instead of eating them, use your vegetarian diet as an opportunity to reduce your consumption of processed foods and increase your intake of nutrient-dense whole foods, such as fruits, vegetables and whole grains.
You can avoid nutritional deficiencies by consuming more of these foods, which will help you obtain the essential vitamins, minerals, and antioxidants.
Eating whole foods rather than processed foods can also give you other benefits, such as an increased metabolism.
One study measured the metabolism of 17 participants after consuming a meal of processed or whole foods.
Both groups felt equally full after the meal, but the group that ate whole foods burned nearly double the calories after the meal compared to the group that ate processed foods.
To start including more whole foods in your diet, replace refined grains with whole grains and limit the amount of processed and convenience foods you eat.
8. Consuming a Diet Low in Calcium:
Your body needs calcium to maintain strong bones and teeth, to support the proper function of your nervous system, and to help muscles contract.
Osteoporosis, a disorder characterized by weak, porous bones and an increased risk of bone fractures, can be brought on by a calcium deficiency.
Although calcium is found in a variety of foods, the best-known source of calcium is dairy products.
If a person doesn’t eat dairy products, they should watch how much calcium they consume and eat other foods high in calcium.
Calcium-rich plant foods include kale, cabbage, broccoli, bok choy, almonds, figs, and oranges. Good sources of calcium can also be found in fortified foods.
By including a few servings of these foods in your daily meals and snacks, you can ensure that you are getting all the calcium you require.
9. Underestimating the Importance of Meal Planning:
It takes more preparation to eat vegetarian or vegan food, whether you’re cooking at home or going out.
Meal plans are especially helpful if you are currently changing your diet to become vegetarian or vegan.
They can help ease the transition and make it easier to maintain a balanced, nutritious diet.
Meal planning becomes even more crucial when dining out or traveling.
Some restaurants offer limited choices for vegetarians, so looking at the menu ahead of time can help you make informed decisions and select the most nutritious choices available.
Also, get into the habit of finding a few vegetarian recipes each week and cooking them yourself.
10. Not Eating Enough Protein-Rich Foods:
Proteins are an essential part of the diet. Your body uses it to help build tissue, create enzymes, and produce hormones.
Studies show that consuming protein can also promote feelings of satiety, increase muscle mass and reduce appetite.
As of right now, adults are advised to consume 0.8 grams of protein daily for every 2.2 pounds (1 kg) of body weight.
For example, an individual weighing 70 kg would need approximately 56 grams of protein per day.
If you eat animal foods, you will probably find it easy to meet this requirement.
A 3-ounce (85-gram) serving of salmon contains 19 grams of protein, while the same amount of roasted chicken provides 27 grams.
Conversely, if you are on a vegetarian diet, you might have to work harder to eat foods high in protein to help you reach your protein requirements.
There are many plant foods that contain an amount of protein comparable to the amount you would find in meat. For instance, 18 grams of protein are found in 1 cup (198 grams) of cooked lentils.
Beans, lentils, nuts, nut butters, tofu and tempeh can supplement your daily protein intake.
The bottom line:
A well-balanced vegetarian or vegan diet can be incredibly nourishing and healthful.
However, these diets can also lead to nutritional deficiencies and potential health problems if they are not well planned.
If you’re just starting to eat this way, check out this article.
To eat a healthy vegan or vegetarian diet, simply eat plenty of whole foods and make sure you consume a few key nutrients regularly.