This is a major doubt among new vegans and vegetarians. It is very wise and important to take care of the proper planning of the vegetarian diet, but this question incurs some mistakes. The first is the idea that the setting on the menu to suit a vegetarian diet would be something as simple as replacing one food for another. The other error is the apparent understanding that the meat needs to be replaced.
The nutrients normally provided by meat (protein, iron, B vitamins …) must sum to receive care are included in the vegetarian diet, but the misconception is the false premise that the meat would be the main source of these nutrients, and that other foods would only be a supplement or “replace”. Both with respect to proteins, and in regard to the iron and other nutrients supplied by the meat, we find sources as good or even superior in plant foods.
Another error is to “exchange” the meat for another single food. The person who adopts a vegetarian diet should be clear that your diet should undergo more sweeping changes to all of the individual nutritional needs are met. Many new vegetarians simply end up increasing the intake of animal-derived foods such as eggs and dairy products, or go to eat in an exaggerated way one particular food like soy for example.
A greatly increased intake of eggs can easily raise blood cholesterol levels. So, instead of exploiting the potential of the vegetarian diet in reducing cholesterol levels, vegetarian ends up being surprised by a high rate of cholesterol.
Another very common fault is the increase in dairy consumption as a way of “compensation” for the removal of the meat. Dairy products, and have a strong allergenic potential, are among the foods low in iron that we can find in nature. By removing the diet a food rich in iron (meat) and include in its place a food poor in iron (milk, cheese, yogurt), the risk of developing iron deficiency anemia is great.
Choose “replace” the meat for a single plant food also incurs other errors, as well as animal derivatives, none is identical to it. And not to be, because the vegetarian diet can be much richer and more varied than the omnivorous diet (including meat). The challenge is to change paradigms: the meat is not the center of the diet, it is only an option, and when it ceases to be an option, it is the whole wide range of plant foods that will be able to meet our nutritional needs.
As an example, the protein and iron can be provided by nuts and seeds (walnuts, hazelnuts, brown-and-Para, cashews, almonds, sesame, sunflower seed) and the vegetables (beans, lentils, peas, chickpeas chickpea and soybean). If we compare the flesh, we see that these plant foods will supply our needs these nutrients, but with a smaller load of total fat and saturated fat. This allows for space for the inclusion of other foods that are sources of still other nutrients and so the diet becomes richer and fuller. When the protein and the iron are provided by the nuts and legumes instead of meat, there is still the advantage of being consuming more fiber and other protective substances, while we can not provide vitamin B12. That is, although the nuts and legumes remedy the protein and iron our need, they bring both advantages and disadvantages over the choice of meat.
If we consider the quality of this protein, we shall see that the idea of “replacement” in these terms is even more unfeasible. This does not mean it is not feasible to meet our protein needs with vegetables, it just means that the search for a vegetable substitute identical to meat is likely to be frustrated as a vegetable food is rare that contains all essential amino acids. However, a combination of plant foods ensures the intake of these amino acid completely and it is here that we find the best illustration of this inherent paradigm is are rare plants with a good amino acid profile, how can a plant adequately supply our need for these ? A plant can only rarely, but a variety of vegetables will do it quietly, reinforcing the idea that the adequacy of the diet is not a “substitute” to the flesh, but in the overall reform of food choices.
The greatest benefits of a vegetarian diet comes precisely this need to vary the diet. To be practiced with discretion, a vegetarian diet can not stick to old habits that have a very limited variety of foods to keep reasonably healthy individual. Be the culinary discovery or the need for an adequate diet, so the new vegetarian realizes the need to explore new ingredients, new preparations, new culinary influences. The result is a varied diet, which allows the use of a greater range of nutrients More than that, it also allows the use of a broader range of protective substances (antioxidants, phytochemicals, fiber), an essential Question to raise the state health reasonably healthy excellent.
When we look at studies that point to the protective effects of a vegetarian diet, it is important to understand that a vegetarian diet is healthier not only because it eliminates the menu a food that is rich in harmful substances to the body (saturated fat, cholesterol, contaminants), but also because it enables the inclusion of a greater variety of foods. The search for essential nutrients, unlike the search for a replacement for animal flesh, naturally leads the individual to expand their menu. With this change the dietary characteristics, increasing the intake of elements that nourish and also the factors that protect. To get the best results for your health as a whole, the best substitute animal flesh is therefore in the review of eating habits as a whole and the information is key to doing this successfully.