Nutritional Advice El MondoVegetarianism
Scientific studies (review articles) on the relationship between diet/nutrients and vegetarianism:
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of (prospective) cohort studies or case-control studies will answer the following question:
"Should I change my diet?".
2021:
2019:
2018:
2017:
- Plant-based dietary patterns decrease cancer risk
- Vegetarian diet has a protective effect against diabetes risk
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Vegetarianism is the dietary pattern with no meat, fish, shellfish and poultry but with vegetables, fruits, grains and legumes.
Vegetarianism is derived from the Latin word "vegetus", meaning "lively, cheerful and powerful".
Vegetarianism can be adopted for different reasons. Most vegetarians do not want to eat meat out of respect for all living beings who can feel and experience pain. Other reasons are health reasons, environmental concerns and different religious and cultural reasons.
Vegetarianism has several variants. It ranges from eating certain animal products, such as meat or milk to avoid all animal products.
In general, vegetarians have often a pale skin. Pale skin is the result of a low status of vitamin B12 and iron.
Most common nutrient deficiencies among vegetarians are a deficiency of vitamin B12, iron and calcium. Animal products are in fact rich in vitamin B12, iron and calcium.
Vegetarians generally get more phytates, fiber and less cholesterol and saturated fat than non-vegetarians. Phytates can adversely influence the absorption of iron and zinc.
The RDA of zinc of vegetarians should be 1.5 times higher than that of non-vegetarians because they ingested more phytates through diet.
The RDA of iron of vegetarians should be 1.8 times higher than that of non-vegetarians because only 10% of iron is absorbed from a vegetarian diet, compared with 18% from a mixed diet that includes meat.
Unlike animal products, no plant products contain all the essential amino acids and therefore vegetarians should combine vegetables with cereals to obtain all essential amino acids. The human body needs essential amino acids to be able to synthesize body proteins.
Vegetarians generally have a lower body mass index (BMI) than non-vegetarians.
Dietary guidelines for vegetarianism:
- A vegetarian diet (=all meals/products that you eat on a daily basis) should on average contain maximum 35 En% fat, of which maximum 10 En% saturated fat, maximum 0.3 gram salt per 100 kcal, minimum 1.3 grams of fiber per 100 kcal and fish supplying 250-500 mg of EPA and DHA per day.
- Take a multivitamin supplement to prevent nutrient deficiencies.
- Combine vegetable protein with cereal protein to obtain all essential amino acids.
