vegetarians

How should vegetarians and non-vegetarians with diabetes take care of protein and vitamin B 12 deficiency

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A balanced vegetarian diet will do wonders to the health and metabolism provided it does not contain a dirty bag of refined carbs and saturated fats, and care is taken to avoid possible deficiencies of vitamins and minerals, says Dr Anoop Misra, Chairman, Fortis CDOC Hospital for Diabetes and Allied Sciences

Written by Dr Anoop Misra
New Delhi | Updated: February 15, 2023 18:20 IS

Veg diet

The essence and goodness of vegetarian diets are in consumption of plants, nuts, legumes and fruits.

A 65-year-old frail man with diabetes and weak muscles asked me, “Doc, should I switch over to vegetarian diets in my condition as I am a non-vegetarian? People say vegetarian diets are better for me.” Another patient of mine, a 56-year-old woman with diabetes, deranged kidney functions and a family history of colon cancer asked, “Since I am a vegetarian, should I switch over to non-vegetarian diets in my condition?” So, I have decided to answer both their questions.

What are the various types of vegetarian diets?

There is an increasing popularity of vegetarian diets in countries, which are predominantly non-vegetarian. The reasons are endorsement by celebrities and protective sentiments for animals. Vegetarian diets, although lumped under a single name, are heterogenous.

Lacto-vegetarian diets: These exclude meat, fish, poultry and eggs as well as foods that contain them and include dairy products (milk, cheese, yogurt and butter).
Ovo-vegetarian diets: Eggs are allowed but exclude meat, poultry, seafood and dairy products.
Lacto-ovo vegetarian diets: Allow dairy products and eggs and exclude meat, fish and poultry.
Finally, vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Most Indians are lacto-ovo vegetarians. The essence and goodness of vegetarian diets are in consumption of plants, nuts, legumes and fruits.

A plant-based vegetarian diet is good and has multiple benefits. It decreases the risk of heart disease, lowers blood cholesterol and weight. In addition, intestinal diseases (diverticulitis), kidney stones, cataracts and possibly some cancers are also lower in vegetarian/vegan diets. Curiously, these diets do not decrease the risk of stroke, and may even increase it. Even short-term (up to three months) use of vegan diets may decrease blood sugar levels in a patient with diabetes. Then why do many vegetarian Indians have diabetes, heart and liver disease?

Just taking a “vegetarian diet” is not good enough. Ingredients have to be balanced and should be conducive to metabolism. There are two major flaws in Indian vegetarian diets. First, there is a high intake of refined carbohydrates (rice, naan, etc), in major meals. This majorly upsets all metabolic elements (sugar, triglycerides) post-meal. Second, the high intake of saturated fat/trans fats (ghee, butter, high fat milk, coconut oil, oils derived from palm, partially hydrogenated vegetable oils), which get thickly layered in liver and arteries, prevent smooth functioning of cells and blood circulation, and even block it. Besides other problems (see below), these two issues alone can lead to diabetes, heart and liver disease.

What are the downsides of vegetarian diets and what can we do about them?Vegetables Vegetarians are short of high-quality protein, especially if they do not take eggs and dairy products.

Several deficiencies may occur because of prolonged consumption of vegetarian diets. These include that of vitamin B12, which is primarily obtained from non-vegetarian diets. Its deficiency can cause nerve damage, which is also prevalent in diabetes. So, patients with diabetes who are vegetarians, should get their B12 levels checked, if possible. If they are low, or they are on a drug called Metformin, then supplementation with this vitamin is warranted.

There is a possibility of deficiency of iron, zinc, calcium (especially in those who do not take dairy), and Omega-3 fatty acids (primarily derived from fish). The latter are essential for nerves and blood triglycerides. To some extent, these micro-nutrients can be supplemented by using canola and soy oils in cooking, and walnuts, ground flaxseed and soybeans, but the body needs more. Some sources of iron include beans and dark leafy green vegetables, peas, lentils, enriched cereals and dried fruits. However, iron absorption from plant sources is inefficient. For better absorption of iron, foods rich in vitamin C are needed. This includes citrus fruits like oranges, cruciferous vegetables like cabbage and broccoli and tomatoes. These are to be taken at the time that iron-containing foods are being eaten. Zinc is essential for survival of cells and builds immunity. Like iron, it is poorly absorbed from vegetarian diets. Intake of cheese, whole grains, soy products, legumes, and nuts could improve zinc status in the body. Vegans may be at risk of iodine deficiency and may even develop goitre. Iodine could be obtained from iodised salt and from dairy, eggs, and some yoghurt. Finally, because of the absence of dairy in vegan/similar diets, their followers are prone to weakening of bone and fractures.

Importantly, vegetarians are short of high quality protein, especially if they do not take eggs and dairy products. In many Indians, whose muscles are weak (sarcopenia), this further causes low muscle functions and also affects bones. In selected individuals, especially elderly vegetarians whose food intake is low, protein supplementation is required. Good sources of protein include soybeans, lentils, cowpeas, peanuts, almonds, Bengal gram, flax seeds, oats, pumpkin seeds and so on.

So, my answer to the 65-year-old man with diabetes and weak muscles is that he should not give up non-vegetarian diets because these are good sources of protein. On top of it, he could add good vegetarian sources of protein. These would benefit his muscles and bones. Second, I told my 56-year-old woman patient to continue with her vegetarian diet and adjust protein intake (with the help of a nutritionist) according to her kidney functions. I discussed that she should avoid non-vegetarian foods, especially red meat, which has been linked to colon cancer.

A balanced vegetarian diet will do wonders to the health and metabolism provided it does not contain a dirty bag of refined carbs and saturated fats, and care is taken to avoid possible deficiencies of vitamins and minerals.

Vegetarians Are More Intelligent And Empathetic Than Meat-Eaters

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Vegetarians are more likely to have high intelligence and empathy skills, a new study found.

Although vegetarianism and veganism are becoming more popular, particularly in health-conscious areas such as LA, there are still a lot of people who have doubts over plant-based diets. However, recent studies [1] by the National Child Development Study have actually shown that more intelligent individuals are more likely to become vegetarians than their lesser-intelligent meat-loving counterparts.

Vegetarians

The researchers used 11 different cognitive tests during their study and it was found that those who were vegetarian at age 42 had a significantly higher IQ than those who ate meat, with almost a 10-point difference in IQ results. This result isn’t just confirmed by one study, however, there have been other tests within this field that have proven the correlation between diet and intelligence.

Evolutionary Psychologist Satoshi Kanazawa [2] also looked into the relationship between Vegetarianism and high intelligence in her study which found that people who have high intelligence and empathy skills are more likely to change personal habits that affect the world around them, such as eating meat. Intelligent people are more likely to adapt to their surroundings and make conscious decisions on what they are going to eat, instead of the habits we’re conditioned to uphold from our ancestral environment.

The link between intelligence and plant-based diets doesn’t just work one way, however. Eating a well-balanced vegetarian diet can actually provide more protein than a meat-based diet and with these nutritional benefits, the body, and the brain is becoming stronger and more capable. So maintaining a plant-based diet can improve brain health, productivity, and intelligence.

Being conscious about what we eat isn’t just about consumption, cravings, and hunger, but about sustainability and with the expansion of meat production being the main cause of deforestation in the last two decades, it’s not likely that we will be able to sustain our current rates of meat consumption for much longer.

Maintaining a vegetarian diet doesn’t have to be a constant dietary requirement – sometimes you may just crave a burger. It’s about slowing down the consumption of meat and consciously making the change to preserve what we have left. To research and make a conscious decision about your diet can require intelligence and empathy so it’s easy to see where this research has come from.

So although science says vegetarians are more intelligent, that doesn’t mean the rest of us can’t be more conscious about our meat-eating habits. You can do your own research and make conscious decisions about your diet. Whatever your dietary choices, make sure you’re happy with what you’re eating.

Well, vegetarians make better lovers and it is scientifically proved!

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Most men still think that eating meat can help them boost their manliness. However, the real fact is that plant based diet is more healthy when you consume it in the right way without missing proteins and other nutrients. Now, let us take a serious look at the benefits of eating plant based foods, especially for men.

Watch the slideshow.URL:http://www.speakingtree.in/slideshow/well-vegetarians-make-better-lovers-and-it-is-scientifically-proved