Eating a balanced vegetarian diet can provide many health benefits, such as helping with weight loss and controlling blood sugar levels. Reduce the risk of heart disease and reduce the risk of certain types of cancer However, it can be difficult to maintain a balanced vegetarian or vegan diet that provides all the nutrients you need. This article reveals the most common vegetarian mistakes people make on a vegetarian or vegan diet. and how to avoid those mistakes
Mistakes about eating vegetarian food
1.Assume vegetarian or vegan products are automatically healthy.
Unfortunately, just because a food product is labeled “vegetarian” or “vegetarian” doesn’t mean it’s necessarily healthier than its normal counterpart. For example, almond milk is a popular plant-based milk. This is often an important part of a vegetarian diet. However, while almond milk is low in calories and fortified with several important vitamins and minerals, For
example, 1 cup (240 ml) of low-fat cow’s milk has 8 grams of protein, while the same amount of unsweetened almond milk has only 1 gram (5, 6). Sweet almonds can also be high in added sugar, with 16 grams of sugar in 1 cup. (7) Other vegan products include soy burgers, nuggets, and faux meat. Often undergoes extensive processing. It has many artificial ingredients. Therefore, they are often no more healthy than other processed non-veg foods,
even for vegetarians. These products are also often high in calories but lack the protein, fiber, and nutrients needed for a balanced meal. While these products may help you transition to a vegetarian or vegan diet more easily, But it should be consumed in moderation along with healthy and complete foods.
2. Not getting enough vitamin B12
Vitamin B12 plays many important roles in the body. Which is important in the creation of red blood cells and DNA, etc. Source of vitamin B12 It comes mainly from animal products such as meat, poultry, shellfish, eggs, and dairy products. Therefore, vegetarians are at increased risk of vitamin B12 deficiency.
Vitamin B12 deficiency It can cause fatigue, memory problems, and numbness. It can also lead to anemia. megaloblastic This is a condition caused by having fewer than normal red blood cells. Unfortunately, high folate intake can lead to a vitamin B12 deficiency. got it by accident It hides symptoms until the damage is irreversible.
However, there are foods and supplements available that can help vegetarians meet their vitamin B12 needs. In addition to animal products, Foods fortified with vitamin B12 And some edible seaweeds also contain vitamin B12.
Vegetarians should check their vitamin B12 intake. Be careful and consider using supplements if your body’s needs cannot be met through diet alone.
3. Substitute meat with cheese.
One of the easiest ways to make almost any dish vegetarian is to remove the meat and replace it with cheese. When talking about taste The swap works well for sandwiches, salads, pastas, and many other dishes. However, while cheese contains a good amount of protein, vitamins,ทางเข้า ufabet and minerals, But it doesn’t replace the wide variety of nutrients found in meat.
One ounce (28 grams) of beef, for example, has 4 times more iron and 2 times more zinc than 1 ounce of cheddar cheese (14, 15). Cheese also contains less protein and more calories than meat.
In fact, 1 ounce (28 grams) of cheese contains only about 80% of the protein found in chicken. But it has nearly 2.5 times the calories (15, 16). Instead, simply replace meat with cheese. You should include a variety of plant foods in your diet to meet your nutritional needs. Chickpeas, quinoa, tempeh, lentils, lentils, and lentils are great options to help balance a vegetarian diet.
4. Not drinking enough water
Drinking enough water is important for everyone. But this is especially true for people who eat a lot of fiber. This includes vegetarians and vegans. Vegetarians tend to have a higher fiber content. This is because fiber-rich legumes, vegetables, and whole grains are staples in a healthy vegetarian diet.
One study found that People who eat both meat and plants consume about 27 grams of fiber per day, while vegetarians and vegans eat about 41 grams and 34 grams of fiber, respectively. Drinking water and fiber is important. Because water can help fiber move through the digestive system and prevent problems like gas, bloating, and constipation,
fiber intake is extremely important for health. and is associated with the risk of heart disease Decreasing stroke, diabetes and obesity Current guidelines recommend that women consume at least 25g of fiber per day and men at least 38g, so make sure you’re drinking enough fluids. Drink when you feel thirsty. And drink water throughout the day to keep your body hydrated.
5. Eat few calories.
Many foods and food groups are not allowed for vegetarians and vegans. This can make it challenging for them to meet their caloric needs. In fact, vegetarians and vegans tend to consume fewer calories than people who eat both meat and plants.
One study compared the nutritional quality of the diets of 1,475 people, including vegetarians. Vegetarians Vegetarians who eat fish People who eat both meat and plant foods and those who eat meat only once a week
Vegetarians had the lowest caloric intake of all groups. They consumed 600 fewer calories than those who ate both meat and plants. Vegetarians have slightly higher calories than vegetarians. But they still consumed 263 fewer calories than people who ate both meat and plants.
Calories are the body’s main source of energy. And your body needs a certain amount to function. Too much caloric restriction can lead to a number of negative side effects, such as nutritional deficiencies. fatigue and a slower metabolism
- Vegans and vegetarians should pay attention to their caloric intake to ensure they are consuming enough calories to meet their body’s needs.
- A variety of foods from different food groups should be consumed to get complete nutrition.
- Not sure if you’ve consumed enough calories? You should consult your doctor or nutritionist.