Diet – Meat-free Diets
Ditching meat in favour of a plant-based diet is all the craze these days. Here’s why...
Meatless diets have grown in popularity, thanks to the endorsement of celebrities such as will.i.am, Janet Jackson and tennis sisters Venus and Serena Williams, who live an openly vegan lifestyle. Before we go any further, let’s define and clarify the key difference between a vegan and a vegetarian diet. Simply put, a vegetarian is someone who does not eat any meat, including fish, shellfish, poultry, game or any by-products of animal slaughter. Veganism is a stricter form of vegetarianism — a vegan not only avoids eating animal flesh, but also does not eat dairy, eggs and animal-derived ingredients such as honey, gelatin, whey or pepsin.
Khathutshelo Thusi, a production manager, gave vegetarianism a try in December 2017. “I always felt sluggish and tired after meals. I could never get to my ideal weight and decided to cut something out – meat made sense,” she says, adding that the first few months were difficult. “I have faulted a few times and succumbed to fried chicken, which resulted in bad stomach reactions. I now supplement my diet with iron tablets and a multivitamin,” she says. Other benefits that Thusi has noticed are weight loss, reduced cellulite and glowing skin.
If you’re considering changing to a diet that excludes meat, you might be wondering how this will affect your body. According to American-based Academy of Nutrition and Dietetics, research shows that a vegetarian diet has numerous health benefits. These include lower blood pressure and cholesterol levels, lower chances of hypertension and type 2 diabetes, as well as dying from ischaemic heart disease. It’s also been found that vegetarians are least likely to develop cancer and obesity, and have a lower risk of having chronic diseases.
The most important consideration for vegetarians and vegans is how to supplement all the nutrients needed to have a healthy and functioning body.
Here’s a list of the changes to expect, broken down into the most important nutrients you’ll need to supplement.
IRON
Iron is an essential mineral needed for growth and brain development, and vegetarians and vegans may need up to twice the amount than meat eaters, explains Nelile Nxumalo, a registered dietician. “Let’s break it down: vegetarian diets are rich in non-haem iron, which is not absorbed as easily as haem iron. Haem iron is found in animal foods and is easily absorbed by the body. Non-haem iron is found in eggs and plant foods such as legumes, wholegrain breads and cereals, nuts, seeds and green leafy vegetables,” Nxumalo explains. “The absorption of non-haem can be improved by eating these foods together with other products high in vitamin C,” she says. Keep in mind that you need more iron during menstruation and pregnancy, and you should supplement your diet as insufficient amounts may lead to iron-deficiency anaemia.
VITAMIN B12
Vitamin B12 is only found naturally in meat and milk, and it helps the body use fat and produce red blood cells. “Vitamin B12 is particularly important for pregnant and breastfeeding women, as insufficient amounts can affect the baby. As a person gets older, their ability to absorb vitamin B12 is also decreased,” Nxumalo adds. For a vegetarian, the only reliable source for this nutrient is dairy foods, eggs and vitamin B12-fortified foods.
OMEGA-3
Vegetarians who don’t eat fish and vegans need to make sure they get enough omega-3 as it’s important in brain function and lowering cholesterol. “Adding omega-3s in the form of chia seeds, walnuts, and even algae can be a good way to boost intake,” Erin Palinski-Wade, author of Belly Fat Diet For Dummies, explained to Reader’s Digest. “To make sure you’re getting enough, consider a supplemental omega-3,” she adds.
PROTEIN
Protein is responsible for body functions that include muscle growth, cell renewal and appetite. And, it’s actually not too difficult to find plantbased sources. “The protein content of plant origin foods such as nuts, peas and beans (including peanuts) is very high and rivals that of meat and fish,” the British Vegetarian Society writes. “Pulses, such as quinoa, can form the basis of many types of meals and soya products such as milk, tofu, miso or ready-made products like burgers and sausages are versatile sources of protein,” it adds.
CALCIUM
Strong bones and strong teeth are supported by calcium found in diary products. “It’s important to include foods containing calcium such as dark green leafy vegetables, calciumfortified soya milk, broccoli and mustard greens,” Nxumalo explains.