Nowadays, vegetarian and vegan lifestyles are becoming more and more popular and bring many good health benefits. However, there are also many mistakes when fasting that many people make for many different reasons. Below Agri will list 10 most common mistakes to avoid.
1. It’s not always that vegetarian food is better
The first mistake is to think that being vegetarian is better than eating animal foods. Each food has different nutritional values, moreover, there are substances that are only found in foods of animal origin that vegetables do not have. For example, 1 cup (240ml) of low-fat cow’s milk contains 8 grams of protein, while unsweetened almond milk contains only 1 gram.
Although vegetarian meals are high in calories, they lack the protein and nutrients needed by a regular meal. Therefore, vegetarian food is good, but it does not mean that it is better than other foods. Please consider and learn carefully about foods to avoid mistakes when fasting.
2. Not Getting Enough Vitamin B12
Vitamin B12 is one of the substances that plays an extremely important role in the human body. It plays an essential role in red blood cell formation, cell metabolism, nerve function, and DNA production. A lack of this vitamin will lead to anemia, causing phenomena such as dizziness, lightheadedness, digestive problems, etc. Vitamin B12 is abundant in animal foods, so when switching to a vegetarian diet, Or vegan, you should choose foods that can replenish the vitamin deficiency. For vegetarians, this vitamin can be found in some foods such as eggs and especially cereals.
3. Replace meat with cheese.
One of the mistakes when going vegan is replacing meat with cheese. However, insufficient amounts of protein, vitamins and minerals can completely replace meat. Every 28 grams of beef contains 4 times the amount of iron and 2 times the amount of zinc found in cheese. Cheese also contains less protein and more calories than meat. Therefore, if you believe that you can replace meat with cheese, you will make the mistake of being a vegetarian, you should add cheese in combination with other protein-rich vegetarian foods to balance nutrients. Some are of great interest: chickpeas, quinoa, tempeh, lentils, beans and nuts.
4. Eat too few calories
Another common mistake when fasting is eating too few calories. Many food groups that vegans cannot eat make it difficult for them to meet their calorie needs. In fact, vegetarians tend to eat fewer calories than meat eaters. One study compared the nutritional quality of 1485 people, including vegans, vegetarians, and meat eaters. Vegetarians had the lowest calorie intake of all the groups, consuming 600 fewer calories than those who ate both meat and plants. Vegetarians have slightly more calories than vegans but still consume fewer calories than the group of people who eat both meat and plants.
Calories are the main source of energy for the body and the body needs a certain amount to function. You should not minimize the amount of calories because it can lead to some negative effects such as nutrient deficiencies, fatigue and slow metabolism.
5. Not drinking enough water.
Another mistake when fasting is not replenishing enough water for the body. Drinking enough water is important, especially for people who eat a lot of fiber, vegetarian or vegan. Vegetarians tend to eat more fiber because legumes, vegetables, and whole grains are key ingredients in a healthy vegetarian diet. Drinking water is important because it helps fiber move through the digestive tract and prevents problems like bloating and constipation.
6. Ignore iron
Meat is a good source of many important vitamins and minerals, including iron. For example, 85 grams of beef provides 14% of the iron you need for the day. In addition, meat contains heme iron, which is an iron that the body can absorb easily.
The source of iron that plants have is not heme iron, so it is difficult to absorb. Because of this, vegetarians are at risk for iron-deficiency anemia. Symptoms such as fatigue, shortness of breath, and dizziness. So, vegetarians or vegans need to make sure to get plenty of good sources of iron from lentils, whole grains, nuts, and oats. In addition, combining iron-rich foods with vitamin C-rich foods can enhance iron absorption.
7. Consume Less Calcium
Calcium is an important mineral the body needs to keep bones and teeth strong, help muscles work properly, and support nervous system function. A calcium deficiency can lead to osteoporosis, a condition that causes weak, spongy bones and increases the risk of osteoporosis. The most common source of calcium is from dairy products.
However, there are other sources as well: kale, broccoli, almonds, figs, oranges.
8. Not eating enough protein-rich foods
The body uses protein to build tissue, make enzymes, and produce hormones. Studies show that eating foods high in protein can also promote satiety, increase muscle mass, and reduce cravings. The current recommendation for adults is to eat at least 0.8 grams of protein per day per kilogram of body weight.
For example, a person weighing 70 kg will need about 56 grams of protein per day.
There are many high-protein plant foods, such as about 1 cup (198 grams) of cooked lentils containing 18 grams of protein. Lentils, beans, nuts, tofu and tempeh all provide fairly high amounts of protein.
9. Not getting enough Omega-3 fatty acids
Omega-3 fatty acids are an essential part of the diet. Fish and fish oil are the most common sources of omega-3 fatty acids. They contain DHA and EPA, the two forms of fatty acids proven to be the most beneficial. Plant foods, on the other hand, contain ALA, a fatty acid that the body must convert into DHA and EPA to use. Unfortunately, your body can only convert about 5% of ALA to EPA and less than 0.5% to DHA.
To meet the omega-3 requirements in a vegetarian diet, you should eat a diet rich in ALA or supplement with algal oil. Foods with the highest levels of omega-3 fatty acids ALA include chia seeds, walnuts, hemp seeds, and whole grains.
10. Eat Too Many Refined Carbs.
Many vegetarians fall for the trend of replacing meat with refined carbs. During processing, refined grains are stripped of beneficial fiber (Fiber helps ward off chronic disease, helps you feel full, and slows sugar absorption to maintain blood sugar levels.) stable).
To maximize nutrients in your diet, you should eliminate refined grains like white bread, pasta, and white rice and replace them with whole grains like oats and brown rice.
A balanced vegetarian or vegan diet is healthy and nutritious. However, this diet can lead to nutritional deficiencies and potential health problems if not well planned.