Vegetarian Pitfalls: How to Avoid Them

     Last week we discussed the benefits of a largely plant-based diet. Whether you choose the full-out vegetarian or vegan lifestyle, or just want to dabble in that direction, there's no question that eating more green matter will greatly increase your life quality. But let's look now at some things to be aware of before fully committing to the transition.  

     Going vegetarian is more than just to quit eating meat, and that's often where people make their first mistake. Doing so without a well thought out plan often results in simply replacing the animal products with processed and starchy foods that tend to fill you up. Most of these foods (e.g. bread, pasta, cookies, and candy) provide empty calories and have high glycemic (raise blood sugar) potential. They make you feel better - for a short while. Then comes a blood sugar crash that sends you looking for the same sugar boost that got you into trouble in the first place. This yo-yo effect is the reason that many well-meaning vegetarians end up chubbier than their mixed-diet counterparts.

     Here are some other nutrients that can go missing when you go meatless:  

    B12 - necessary for heart health, brain function, concentration, and memory.

    Iron - results in fatigue, lethargy, and a pale appearance.

    Essential fatty acids - when deficient can cause hyperactivity, joint and muscle pain, and thicken the blood.  

    Fat-soluble vitamins - these key nutrients (Vitamins A, D, E, and K) are crucial for immune, heart, digestive, and bone health.  

    L-Carnitine - required for fat metabolism. Low levels can cause muscle weakness, high blood pressure, hypoglycemia (low blood sugar), and heart problems.  

    Protein - how much we need has been debated for decades. It's better you err on the side of caution. Be sure to take in lots of beans, nuts, seeds, and nut butters (e.g. almond, peanut, and cashew). Combine them in the same meal with whole grains such as rice, millet, quinoa, or sprouted wheat, rye, and amaranth.  

     Regardless of how you define your diet, it's always best to eat foods in the most pure, natural state as possible. That means buying fresh (not canned, boxed, or frozen) whenever available, and avoid over-cooking, deep frying, and excess salt. Follow this advice and you're off to a great start.

     Remember it's never too late to change your habits, whatever they are.  

Healthiest regards,