Vegetarian diet yes or no?
The pros and cons of this food habit, which is a real lifestyle, have long been the subject of discussion and not just ethics, but also on health aspects. But is it a complete and healthy diet? The interest in vegetarian diets is growing in Italy and elsewhere, both because it is “in vogue”, both in respect to animal life and because institutions and research also point out that regular consumption of plant foods can provide benefits for the health and help prevent certain diseases.
Leaving aside the crude, fruitarian and macrobiotic diets, for which chapters should be opened apart, the doubt about the nutritional correctness of the classic vegetarian and vegan Lacto-Ovo diets is natural. In particular, it is essential to pay attention to some key nutrients that may not always be present in adequate quantities. The topic was examined in a position paper of the Italian Society of Human Nutrition on vegetarian diets, recently published in the journal Nutrition Metabolism and Cardiovascular Disease. The work summarizes the results of nearly 300 studies and contains recommendations with respect to protein intake, Vitamin B12, calcium, iron, zinc and omega 3 in vegetarian diets. It turns out that if they include a wide variety of plant foods and a reliable source of Vitamin B12, adequate nutrient intake is provided for Italians of all ages.
However, setting up a correct program is not easy, and institutions, according to expert analysis, should provide more educational resources to help Italians consume nutritionally adequate vegetarian diets. In particular, the people who follow this nutritional regime:
• may present deficiencies of Vitamin B12, therefore it is recommended to take daily vitamin supplement/vitamin B12 supplements.
• they should eat more proteins than those recommended for omnivores due to the reduced digestibility of vegetable proteins.
• should eat good sources of calcium, iron, and zinc and prepare foods to increase the bioavailability of these nutrients. They should be encouraged to habitually consume low-oxalate and phytate vegetables (eg Brassicaceae), nuts and seeds, and calcium-rich mineral water. The bioavailability of calcium, iron, and zinc can be improved by soaking, germination, and leavening of the acid mixture which reduces the phytate content of legumes and cereals.
• a good state of omega-3 fatty acids can be guaranteed by habitually consuming good sources of linolenic acid (nuts, flax seeds, chia seeds, and their oils) and limiting the intake of linoleic acid (corn oil and sunflower oil).
What is meant by the LOV and VEG diet?
A vegetarian diet excludes the consumption of all types of meat (pork, beef, mutton, lamb, poultry, game), derived products (sausages, salami, paté, etc.), fish (including of course sushi), mollusks and shellfish, etc. Two main types of vegetarian diet:
(a) Lacto-Ovo-vegetarianism (LOV), or vegetarian Lacto-Ovo. This excludes meat but includes dairy products, eggs, and honey, along with a wide variety of plant foods.
(b) Veganism (VEG). This excludes meat, dairy products, eggs, and honey, but includes a wide variety of plants.
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