John Myers
For some people, the vegetarian diet has a reputation for being pretty boring, which is definitely not the case! Vegetarian recipes and dishes leave plenty of scope for creative ideas and experiments. We show how it works and present the most well-known forms of vegetarianism.
What a vegetarian eats
People who follow a vegetarian diet have different motivations for doing so. These can be health aspects, (animal) ethical reasons, economic considerations, environmental protection or even religious beliefs. But they have one thing in common: they all do without meat. However, when it comes to animal foods such as milk and dairy products, eggs and fish, they differ. Anyone who eats a vegan diet also does without it and eats almost exclusively plant-based foods such as fruit and vegetables. Unlike vegans, vegetarians, by definition, do not avoid honey.
If you want to eat vegetarian dishes, you can also do so in the low-carb version. Protein-rich plant foods such as soybeans/tofu, other legumes such as lentils, beans and peas, and nuts are used.
The vegetarian diet has many healthy recipes, so that you are doing something good for your body if you eat vegetarian food at least from time to time.
Did you know? Vegetarians are in good company. As of 2019, 8 million people in Germany are already eating vegetarian food – almost every tenth! Animal, climate, and environmental protection are mentioned as the most common reasons for the veggie lifestyle.
Does vegetarian mean healthy?
The notion that a vegetarian diet plan is automatically healthy falls short of the mark. If the dishes are designed too one-sidedly, a nutrient deficiency can set in. You should ensure that your diet has sufficient vital and nutrient density and find out which nutrients have to be balanced out by avoiding fish, meat, and possibly other foods.
With these rules, vegetarians get all their nutrients
Protein sources for vegans and vegetarians
Cereals and soybeans are considered the most important source of protein for vegetarians as well as vegans. They provide fiber and secondary plant substances as well as carbohydrates. They can also serve as a source of vitamins and minerals. Potatoes also provide vitamin C and potassium. A vegetarian product made from wheat protein is seitan, which you can easily make yourself. Curious? Here’s how you can make seitan yourself.
Prevent vitamin D deficiency
Soak up the sun! Vitamin D is mainly found in fish. However, the sun vitamin can also be produced by the body itself if it absorbs UV-B rays from the sun. That’s why it’s best to get out for at least 15 minutes a day and do your body some good. In our latitudes, however, a dietary supplement with vitamin D may also be necessary.
A sufficient supply of calcium is also important for a vegetarian lifestyle. With a normal diet, the need is mostly supplied by milk and milk products. Kale or raw spinach also contain the mineral. Mineral water can also contain >150 mg per liter.
As an ovo-lacto vegetarian, you can meet your vitamin B12 requirements with milk, dairy products and eggs. Anyone who does without it should definitely talk to their family doctor about vitamin B12 dietary supplements. Since serious consequences are to be feared in the event of a prolonged deficiency, you should inform yourself and check whether such a deficiency exists. Symptoms can include problems with movement coordination, depression, muscle weakness, sleep disorders, etc.
Adequate iron supply
Probably the most common nutrient deficiency is the lack of iron in the body – this affects vegetarians as well as omnivores. Since the bioavailability of iron from meat and fish (divalent iron) is higher, vegetarians can only supply trivalent iron with lower bioavailability for the body in their diet. However, iron availability can be increased by taking small amounts of vitamin C or other organic acids from fruits and vegetables or fermented products (e.g. sauerkraut or soy products). Vegetable foods that can contribute significantly to the iron supply are nuts, wholemeal bread, soy, vegetables, lamb’s lettuce, or cress. Important to know: Due to the high loss of blood during the period, women have a higher iron requirement than men. The DGE, therefore, recommends a daily iron intake of 15 mg for women and only 10 mg per day for men. Growth and pregnancy also increase iron requirements.
Zinc should not be missing either
Similar to iron, zinc is also a trace element that is found in plant foods, but cannot be utilized as well by the body as when animal products are consumed. In addition, the secondary plant substances “phytates” in cheese, pumpkin seeds, cereals, legumes, or nuts make it harder for the body to absorb zinc. The combination with citrus fruits is recommended in the vegetarian diet plan. The preparation can also reduce the phytate content. Soaking or fermentation (sourdough or yeast dough) are proven methods.
Combat iodine deficiency
Iodine deficiency affects almost a third of the world’s population today (according to the WHO). The trace element is commonly found in fish. Vegetarians who do without it can use algae as a supplier. Iodized table salt with a content of at least 15 mg/kg and a maximum of 25 mg/kg should also be part of the menu. If you suffer from lactose intolerance (milk and eggs can also be rich in iodine if the animals are fed appropriately), or you eat a one-sided vegetarian diet without fish or follow a diet generally low in iodized salt (e.g. Hashimoto’s syndrome), a visit to the doctor is essential to To deny the intake of iodine in tablet form.
Replace fats and fatty acids from animal sources
Polyunsaturated fatty acids (omega-6 fatty acids, omega-3 fatty acids) must be ingested by the body with food. When putting together vegetarian recipes, use high-quality oils such as rapeseed, sunflower, sesame or linseed, hemp, and walnut oil to make them sufficiently available to the body.
Otherwise, it is true that the body is better supplied with many micronutrients in the vegetarian diet due to the higher amount of fruit and vegetables in the menu than in mixed diets. So you don’t have to worry about the intake of vitamin C, E, or folic acid and secondary plant substances in general. Only when it comes to nutrition during pregnancy, the need for certain nutrients can be significantly increased and you should make sure you are getting enough.
