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As I’ve been running a series of articles on vegetarianism I have had one or two people asking if there are any disadvantages to the vegetarian diet. A “bad” vegetarian diet is no more healthy than a complete junk food diet. Chips and cakes 24/7 could technically be called “vegetarian”, but no-one in their right mind would call it “healthy”. Even ignoring such extremes, there are a few risks in switching to a vegetarian diet.
Although meat can contain unhealthy saturated fats, it is such an ideal source of protein that eliminating it is not without problems. If you eliminate meat, you must replace it with protein from another source otherwise you may become malnourished.
For example, meat is a good source of vitamin B12, which is essential for a healthy nervous system, forming red blood cells, reproductive functions and protein formation.
If you’re a vegetarian looking for a non-meat source of B12, click to read this answer on Yahoo. Topping up your B12 supplies by supplementation is sensible, but unless you’re acting under your doctor’s advice, it’s best not to supplement a single B vitamin (e.g. don’t take just B12) but rather to take a B-complex formula containing B12.
Another danger of not replacing meat with a good protein source is that you may feel hungry more often and end up snacking frequently on foods that fill you with empty calories just because they are more readily available – for instance in the office vending machine.
If you have recently started on a vegetarian diet and find yourself still hungry and topping up with empty calories, reevaluate your protein choices carefully. Look for ways of adding protein to your diet instead of high fat and high sugar snacks. A good protein drink with added fresh fruit can be a healthy start to your day.
Good alternative protein rich foods include beans, nuts, cheese and eggs. Combine your proteins with whole grains to form complete proteins (those containing all the essential amino acids). Egg is also a complete protein.
None of the above is meant to deter you from following a healthy vegetarian diet
Decreasing meat can improve the health of your heart, plant foods aid in digestion and fiber promotes timely elimination of bodily waste; so a well-planned vegetarian diet can significantly improve your health.
