Vegetarian diet: what are the risks of deficiencies and how to compensate for them? : The current woman Le MAG

What is a vegetarian diet for?

Small vocabulary point: a vegetarian diet is a diet where we eat neither meat (white or red), nor fish (fat or lean). Therefore, get out of the chicken meat, ham, charcuterie, smoked salmon, cod en papillote, pasta, sausage, seafood rolls … On the other hand eggs, cream, butter and milk remain allowed,

Adopting a vegetarian diet is good for the planet (industrial agriculture is more polluting than the transportation industry!), Good for animal welfare (of course, we think about the unbearable breeding conditions of some beasts), but it’s also good … for our health .

When you eat industrial meat (this applies to 98% pork and 68% beef in France), you swallow pesticides, antibiotics and / or GMOs that damage your gut, explains Erwan Mentour, a sports and nutrition coach. This encourages the emergence of many diseases such astoo full, gluten intolerance, immune disorders …

Plus, it’s proven: vegetarian life expectancy is 15% to 20% higher than omnivorous!

Vegetarian diet: is there a risk of deficiency?

If you have a balanced diet and you are careful to eat everything (except meat and fish), the risk of deficit is minimal, explains Erwan Mentour. on vegetarian he is not vegan or vegan: he can eat eggs, butter and cream and drink milk, he only removes meat and fish from his plate.

Of course, the question we ask ourselves is that of protein : can we really do without meat and fish without missing these valuable molecules that help build our muscle mass? Yes, Ervan Munter replied without hesitation: ” it is wrong to think that it contains only meat and fish protein : in fact, they are present in all foods, in more or less quantity “.

There are vegetable proteins in detail in 5 food families: legumes (soybeans, white beans, lentils …), cereals (spelled, quinoa …), oilseeds (sunflower seeds, pumpkin seeds …), dried fruits ( nuts, hazelnuts, almonds …) and seaweed (spirulina, for example).

What about iron?which we imagine is mainly red meat? The good news: iron is also found in some plants – lentils, cocoa powder, black tea, quinoa, pistachios, flax seeds … According to some studies, iron without chem (what is provided by plants) is even more good for the health of the heme iron (provided by the meat) as it would not lead to the formation of potentially carcinogenic free radicals. Only good!

Calcium, omega-3? First, no worries, since dairy products are allowed as part of the vegetarian diet – calcium is also found in certain plants, such as oranges, onions, chickpeas, white beans … omega-3 (traditionally found in oily fish), we turn get to vegetable oils – like olive oil – great for health!

If, therefore, a diet without meat or fish provides the majority of the nutrients needed to maintain health, then two elements are (still) missing when adopting a vegetarian diet: zinc and on Vitamin B12,

For Vitamin B12, it is enough to eat eggs and / or dairy products daily – for example, at breakfast “We also think of spirulina, a vitamin B12-rich superfood. For zinc, we put sesame seeds and sourdough bread to consume on a daily basis.

Vegetarian Diet: 5 Tips for Balancing Eating

  • To get the best benefits from vegetable proteins, it is recommended to combine them in a plate: cereals + legumes (whole rice salad with bean sprouts, for example), cereals + dried fruits (whole hazelnut rice, for example) …
  • Are you afraid of fatigue? Dare to find new foods: tofu, coconut cream, chia seeds, soy milk … And open up to spices (cumin, coriander, curry …), hyper-concentrated in flavors!
  • Fruit all day long: fresh fruit in the morning, for breakfast, a handful of dried fruit to taste, around 4 pm … Ideal for filling vitamins and minerals.
  • Beware of meat substitutes (“ground vegetables” that mimic ground beef, for example): ultra-processed, these industrial products often contain preservatives, sugars, texture agents, or even flavors and flavor enhancers. Means for health …
  • Prefer organic fruits and vegetables from local agriculture: it is still the best solution to protect your body from the harmful effects of pesticides …

Our favorite recipe: fried rice and coral lentils

Cook 100 g of basmati rice and 25 g of coral lentils individually according to package directions. Rinse and wrap 1 handful of fresh spinach. Slice 1/2 onion and 1 cloves of garlic and mix them in a pan with olive oil: add the rice and spinach, simmer over low heat. Add 1 tsp. to c. soy sauce, stir and add the lentils. Stir and serve quickly.

Number: for more flavor, add a dash of vegetable broth to the cooking water of your coral lentils!

Source: Association of Vegetarians of France

Thanks to Erwan Menthéour, Sports and Nutrition Coach, Founder of Fitnext,

Read also:

⋙ Vegetarian, vegan, vegan … Who eats what?

Recipes Our recipes for bread crumbs, dumplings or vegetarian steaks

⋙ Vegetarian racket: what to replace cut slices

Vegetarian diet: what are the risks of deficiencies and how to compensate for them? : The current woman Le MAG
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