Can a vegetarian diet be healthy?

A vegetarian lifestyle is doable, however, there are some potential health issues to be aware of.

Although some people avoid eating meat due to environmental or animal welfare concerns, others may choose vegetarianism because they believe it is healthier. Yet, vegetarian diets are typically high in grains and legumes, which may not be the best choice for those who want to control diabetes with diet rather than medications.

Additionally, people may find that they often feel hungry and struggle to lose weight when they follow a low-fat, high-carb vegetarian way of eating. On a vegetarian diet it’s possible to become deficient in protein, certain essential fats, and some vitamins and minerals. However, your risk for nutrient deficiencies depends on what type of a vegetarian diet you follow and the types of food you eat. The more restricted your diet, the more likely you are to become deficient.

What are the different types of vegetarians?

These are the different vegetarian categories, in order of strictest to most liberal:

1. Vegans avoid dairy, eggs, seafood, poultry, meat, and other animal products, including honey in most cases.

2. Lacto vegetarians eat dairy but avoid eggs, seafood, poultry and meat. People in India who are vegetarians mainly follow this way of eating.

3. Lacto-ovo vegetarians eat dairy and eggs but avoid seafood, poultry and meat. This is the most common form of vegetarianism in the US, Europe, and other western countries.

4. Pescatarians eat seafood, dairy, and eggs but avoid poultry and red meat. This way of eating is considered semi-vegetarian and doesn’t pose any greater risk for nutrient deficiencies than diets that include meat.

As humans, we need to consume complete protein containing all nine essential amino acids. While animal protein provides all the essential amino acids in the amounts we need, most plants lack one or more of them. By excluding all animal products, vegans typically rely on a combination of grains, legumes, and seeds to meet their essential amino acid needs.

Here are the top 3 healthy vegetarian proteins

1. Egg: Contains high-quality, easily digestible protein; provides choline which has been associated with better brain function; extremely versatile and economical. 14 grams of protein and 1 gram of carb per two large eggs

2. Greek yogurt: Rich in protein; excellent source of calcium, potassium, and magnesium; provides probiotics that are potentially beneficial for gut health and immunity. 15 to 20 grams of protein and 4 to 7 grams of carbs per 6 ounces (170 grams)

3. Hemp seeds: High in protein; rich in soluble fiber; great source of magnesium, potassium and omega-3 fatty acids. 9 grams of protein and 1 gram of net carb per ounce (28 grams)

I do not recommend soy products but that’s another topic for another blog down the road.