Some people choose to follow a “vegetarian” diet, but there is no single vegetarian-eating pattern. The vegan or total vegetarian diet is only foods of plant origin: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. The lacto-vegetarian diet is plant foods plus cheese and other dairy products. The ovo-lacto-vegetarian (or lacto-ovo-vegetarian) diet also includes eggs.
Since vegetarian diets are low in animal products, they are typically lower than nonvegetarian diets in total fat, saturated fat, and cholesterol. These factors are associated with increased risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus, and some forms of cancer. Thus, it is logical that vegetarian diets are healthful and nutritionally adequate when appropriately planned.
Protein: You don’t need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. Soya protein has been shown to be equal to proteins of animal origin. It can be the sole protein source if desired.
Iron: Vegetarians may have a greater risk of iron deficiency than non-vegetarians. The richest sources of iron are red meat, liver and egg yolk – all high in cholesterol. Dried beans, spinach, enriched products; brewer’s yeast and dried fruits are all good plant sources of iron.
Vitamin B-12: Comes naturally from animal sources only. Vegans need a reliable source of vitamin B-12, which can be found in some fortified (not enriched) breakfast cereals, fortified soya beverages, some brands of nutritional (brewer’s) yeast and other foods (check the labels), as well as vitamin supplements.
Vitamin D: Vegans should have a reliable source of vitamin D. A supplement may be needed for vegans who get little sunlight. Calcium: Studies have shown that vegetarians absorb and retain more calcium from foods than do non-vegetarians. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products are good sources of calcium from plants.
Zinc: Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes. Care should be taken in selecting supplements containing no more than 15-18 mg zinc because supplements containing 50 mg or more may lower HDL (“good”) cholesterol in some people.
Vegetarian diets of any type should include a wide variety of foods and enough calories to meet your energy needs.
Keep your intake of sweets and fatty foods to a minimum. These foods are low in nutrient density.
Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.
Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C.
If you use milk or dairy products, choose skim or low-fat or non-fat varieties.
Eggs are considered alright for most vegetarian diets, but one must use it with moderation. Because eggs have a high cholesterol content (213 mg per yolk), monitor your use of eggs as you try to limit your cholesterol intake to no more than 300 mg per day.
For thousands of years, populations throughout much of the world consumed soyabeans without realizing that this bean has some miraculous health properties. Today, soya has become the centre of a lot of attention. Researchers are studying the compounds found in soya that may not only help reduce the risk of some diseases, such as heart disease, osteoporosis and cancer, but also help alleviate the symptoms of menopause. Listed below are some of the more common soya foods on the market today.
Green vegetable soybeans (edamamé): These large soybeans are harvested when the beans are still green and taste sweet. They can be served as a snack or a main vegetable dish, after boiling in slightly salted water for 15 to 20 minutes. They are high in protein and fibre and contain no cholesterol. .
Meat alternatives (meat analogs): Meat alternatives (also called meat analogs) are non-meat foods made from soya protein and other ingredients mixed together to simulate various kinds of meat. Usually, they can be used the same way as the foods they replace. .
Soya cheese: Soya cheese is made from soymilk. It can substitute for sour cream or cream cheese and can be found in variety of flavours in natural-food stores.
Soya flour: Soya flour is made from roasted soyabeans that are ground into a fine powder. To turn normal wheat flour into protein packed one; mix in soya-flour, which can easily be made out of soya-bean. Soya flour is gluten-free, so yeast-raised breads made with soya flour are more dense in texture. Replace ¼ to 1/3 of the flour called for in a recipe (for chapatis, cakes, cookies, pancakes and quick breads) with soya flour.
Soya granules: Soya granules are similar to soya flour, except that the soybeans have been toasted and cracked into coarse pieces, rather than the fine powder of soya flour. Soya grits can be used as a substitute for flour in some recipes. High in protein, soya grits can be cooked together with other grains.
Soya protein isolates (isolated soya protein): When protein is removed from defatted flakes, the result is soya protein isolates. Soya protein isolates contain the most amount of protein of all soya products.
Textured soya flour (TSF): TSF is made by running defatted soya flour through an extrusion cooker, which allows for many different forms and sizes. When hydrated, it has a chewy texture. It is widely used as a meat extender. Textured soya flour contains about 70 percent protein and retains most of the bean’s dietary fibre. Often referred to simply as textured soya protein (TSP), textured soya flour is sold dried in granular and chunk style.
Soya sauce: Soya sauce is a dark brown liquid made from soybeans that have undergone a fermenting process. Soya sauces have a salty taste, but are lower in sodium than traditional table salt. Soya sauce is extensively used in Chinese cuisine.
Soya yoghurt: Soya yoghurt is made from soymilk. Its creamy texture makes it an easy substitute for sour cream or cream cheese. Soya yoghurt can be found in variety of flavours in natural-food stores.
Soybeans whole: As soybeans mature in the pod, they ripen into a hard, dry bean. Most soybeans are yellow, but there are brown and black varieties. Whole soybeans (an excellent source of protein and dietary fibre) can be cooked and used in sauces, stews and soups. Whole soybeans that have been soaked can be roasted for snacks.
Soya milk, soya beverages: Soybeans, soaked, ground fine and strained, produce a fluid called soybean milk, which is a good substitute for cow’s milk. Plain, unfortified soya milk is an excellent source of high-quality protein and B-vitamins.
Soya nuts: Roasted soya nuts are whole soybeans that have been soaked in water and then baked until browned. Soya nuts can be found in a variety of flavours, including chocolate. High in protein and isoflavones, soya nuts are similar in texture and flavour to peanuts.
Soya oil and products: Soya oil is the natural oil extracted from whole soybeans. Oil sold in the grocery store under the generic name “vegetable oil” is usually 100 percent soya oil or a blend of soya oil and other oils. Read the label to make certain you’re buying soybean oil. Soya oil is cholesterol-free and high in polyunsaturated fat. Soya oil also is used to make margarine and shortening.
Tofu and tofu products: Tofu, also known as soybean curd, is a soft cheese-like food made by curdling fresh, hot soya milk with a coagulant. Tofu is a bland product that easily absorbs the flavours of other ingredients with which it is cooked. Tofu is rich in high-quality protein and B-vitamins and is low in sodium. Firm tofu (easy to stir fry or grill) is dense and solid and can be cubed and served in soups. Firm tofu is higher in protein, fat and calcium than other forms of tofu. Soft tofu is good for recipes that call for blended tofu. Silken tofu is a creamy product and can be used as a replacement for sour cream in many dip recipes.
