Vegetarian Diets: A Comprehensive Guide PDF

NDT2124 Food Culture & Nutrition Dietary Patterns of Vegetarians Dr Sharmela Sahathevan [email protected] Learning Outcomes oTo describes various types of vegetarian diets o To discuss vegetarianism and their health implications...

NDT2124 Food Culture & Nutrition Dietary Patterns of Vegetarians Dr Sharmela Sahathevan [email protected] Learning Outcomes oTo describes various types of vegetarian diets o To discuss vegetarianism and their health implications 2  Albert Einstein "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet” INTRODUCTION Vegetarian diets are common around the world Understanding of this lifestyle choice can especially help others to be : Tolerant and accepting of those whose cultures or beliefs include vegetarian diets Have a read of the Lancet-EAT paper: https://www.thelancet.com/journals/lancet/article/PIIS0140- 6736(18)31788-4/fulltext 4 DEFINITION A vegetarian is a person who does not eat meat, fish and fowl or products containing these foods. Belief and practice of eating exclusively vegetable foods abstaining from any form of animal foods 5 A vegetarian diet is not as simple as scraping meat off from plate and eating what is left on the plate. Extra steps to ensure meeting the daily nutritional needs is required. 16 April, 2024 Mahenderan Appukutty , PhD 6  Reasons for vegetarianism Ethical ❖ Feelings about killing animals Religion ❖ Buddhism, Hinduism, 7th Day Adventists Drugs/Pesticides ❖ Including hormones World Hunger ❖ Costs less, so can feeds more people Environmental ❖ Resources, water, land, rainforest Personal ❖ Fat loss, athletic performance Health ❖ Reduce cancer, heart disease, diabetes, stroke, obesity, allergies 7  Reasons for vegetarianism Ethical ❖ Feelings about killing animals Religion ❖ Buddhism, Hinduism, 7th Day Adventists Drugs/Pesticides ❖ Including hormones World Hunger ❖ Costs less, so can feeds more people Environmental ❖ Resources, water, land, rainforest Personal ❖ Fat loss, athletic performance Health ❖ Reduce cancer, heart disease, diabetes, stroke, obesity, allergies 8  Types Description Lacto-vegetarian Include: grains, vegetables, fruits, legumes, seeds, nuts, dairy products Exclude: eggs, meat, fish, and fowl Lacto-ovo-vegetarian Include: grains, vegetables, fruits, legumes, seeds, nuts, dairy products, eggs Exclude: meat, fish, and fowl Vegan or Total Vegetarian Similar to the lacto-vegetarian pattern Exclude: dairy and other animal products Pesco-vegetarian Vegetarian who also consumes fish Self-described / Semi- Occasional meat eaters who predominately vegetarian/ Flexitarians/ practice a vegetarian diet or those who eat fish and poultry but less than 1 time per week Pseudo-Vegetarian Fruitarian A vegan who only eats food that doesn't kill the plant when harvested E.g.: apples can be picked without killing the 9 plant but carrots cannot 10 Macrobiotic diet Unpolished rice, pulses and vegetables with small additions of fermented foods, nuts, seeds and fruit No animal products are consumed. Not suitable for infants or children unless monitored carefully for adequate blood levels of iron, calcium and vitamins B12, D and riboflavin 11  NUTRITIONAL CONSIDERATIONS 16 April, 2024 Mahenderan Appukutty , PhD 12  Protein ▪Very easy to get enough ✓veggies, nuts, grains, and beans ✓Complementary/supplementary value of proteins ▪Assortment of plant foods eaten over the course of a day ✓provide all essential amino acids ✓ensure adequate nitrogen retention 13 Complementary Value of proteins 14 Video on Complementary Proteins Notes. 2 or more LBV proteins are eaten together to supplement each other. Occurs when one protein is lacking in one or more essential amino acids and is eaten with another food which contains the missing essential amino acid. E.g. beans on toast (Beans are high in lysine, low it methionine. Toast is high in methionine, low in lysine.) 15 SOLUTION: PROTEIN Meals should consist of a combination of: 16 16 Iron Plant foods contain only non-heme iron absorption inhibitors phytate, calcium, teas, coffee, cocoa, spices, fiber enhancers of iron absorption Vitamin C and other organic acids found in fruits and vegetables enhance iron absorption reduce effects of phytate 17  Sources Solution: Iron prunes, dried fruit, peas, tofu, tomato juice, sprouts, dark greens, beans, and Good food sources of iron fortified foods 18  Zinc Phytate binds zinc Total zinc bioavailability appears to be lower on vegetarian diets Food preparation techniques soaking and sprouting beans, grains, and seeds 16 April, 2024 Mahenderan Appukutty , PhD 19  Solution: Zinc Solution: Iron & Zinc Good food sources of zinc ❖ Increase the use of fortified grains and soy foods, legumes, cereals Phytates in bran dairy foods, grains, nuts reduce iron and zinc absorption 20 Calcium need less calcium with a low protein diet Sources: Bioavailability (49% to 61%)- Low-oxalate greens,broccoli, Chinese cabbage, kale, okra, turnip greens Bioavailability (31% to 32%)-calcium-set tofu, fortified fruit juices, and cow’s milk Bioavailability (21% to 24%)- fortified soymilk, sesame seeds, almonds, and red & white beans Calcium-fortified foods (fruit juices, tomato juice, and breakfast cereals) Soy foods such as cooked soybeans, soy nuts, and tempeh 21 Riboflavin Generally vegans to have lower intakes of riboflavin clinical riboflavin deficiency has not been observed Source: cereal, cow milk, yoghurt, soymilk 22  Solution: Calcium & Riboflavin Include a lot of: 23 Vitamin B12 No plant food contains significant amounts of active vitamin B-12 Vegan Sources: nutritional yeast, fortified cereals, fortified soy milks and soy products Vitamin D Low vitamin D levels and reduced bone mass have been observed in some vegan populations (northern latitudes) Source: cow’s milk, fortified cereal, soymilk 24 Vitamin A / Beta-carotene Vegetarians have been reported to have higher serum carotenoid levels than non- vegetarians Source: yellow or orange vegetables, leafy green vegetables, or fruits (mango, pumpkin). Iodine iodine deficiency for vegans easily corrected by adding into food preparation 25 Plant based diet: Dietary Fat Intakes In general, eating fewer sources of animal fats and more vegetable fats results in higher intakes of polyunsaturates and lower intakes of saturates. Vegetarians consume similar proportions of monounsaturates to meat-eaters. 26  N-3 fatty acids Vegetarian diets are generally rich in n-6 fatty acids and low in n-3 fatty acids resulting in an imbalance that can inhibit production of active long chain n-3 fatty acids eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA) Sources: flaxseed and flaxseed oil, canola oil, walnut and walnut oil 16 April, 2024 Mahenderan Appukutty , PhD 27  HEALTH BENEFITS OF VEGETARIAN DIET 16 April, 2024 Mahenderan Appukutty , PhD 28  Benefits of Vegetarianism Obesity  Why the lower BMI in vegetarians?  Vegetarians maintain 1. Avoidance of meat that contains saturated fatty acids and greater caloric lower, healthier body density weight than non- 2. Non-dietary lifestyle factors, which vegetarians include smoking, physical activity, and education level.  Lower weight 3. Greater intake and/or variety of plant correlates with high foods intakes of fiber and low intakes of fat American Journal of Clinical Nutrition, 81:1267;2005 16 April, 2024 Beneficial to weight manageme Mahenderan Appukutty , PhD nt 29 Benefits of Vegetarianism Hypertension  Vegetarians have lower blood pressure and lower rates of hypertension  Other factors impact hypertension Nutrition Reviews, 63:1;2005 Heart Disease Incidence of heart disease much lower Higher intakes of fiber, antioxidants, vitamins, phytochemicals, and fats Public Health Nutrition, 87:871;2004 30 Benefits of Vegetarianism Cancer Significantly lower rates of cancer Ratio of vegetables to meat may be most relevant dietary factor in prevention Forum of Nutrition, 59:130;2006 31  A vegetarian diet isn't automatically low calorie Remarks Can gain weight on a vegetarian diet if your portion sizes are too big or if you eat too many high-calorie foods, such as sweetened beverages, fried items, snack foods and dessert. Some foods marketed as vegetarian can be high in calories and fat, such as soy hot dogs, soy cheese, refried beans and snack bars. 32 Counselling Points To support any client who chooses this style of eating Gather the information of clients and advice should be individualized depending on type of vegetarian diet, age, food preparation skills, and physical activity 33  THANK YOU Dr Sangeetha & Dr Mahenderan Appukutty for sharing their slides