Vegetarianism is becoming increasingly popular and is getting a lot of attention. However, it's still a diet that imposes restrictions on your daily diet. That's why it's important to be well-informed before becoming a vegetarian. So what are the mistakes to avoid to best adopt a vegetarian diet?
Not getting enough information before becoming a vegetarian.
Before starting any diet, it's essential to educate yourself about it. There's no shortage of information these days: read books and blog articles on the subject, and talk to health professionals such as dietitians or your doctor. Your choice to become a vegetarian will have a direct impact on your health. That's why it's essential to have as much information as possible beforehand to best adopt this new lifestyle!
Not getting enough of certain nutrients.
Proteins are made up of amino acids. There are 20 different amino acids, 8 of which are essential. This means that they must be obtained from your diet. While animal proteins contain all the essential amino acids in large quantities, this is not the case with plant proteins, which may be deficient in some of these essential amino acids. Grains, for example, are generally deficient in lysine, while legumes are deficient in methionine and tryptophan. Oats, on the other hand, are deficient in lysine, while chickpeas are deficient in methionine and tryptophan.
While vegetarians can still consume animal protein through dairy products (milk, yogurt, cheese) and eggs, it's recommended to combine legumes (lentils, peas) and grains (rice, oats) to ensure optimal amino acid coverage. At OKR, all products contain legumes and grains to provide you with all these essential amino acids.
Additionally, cutting out meat and fish may tempt you to compensate with other protein sources such as cheese. However, while rich in animal protein and calcium, this food is also high in saturated fat. Eating too much cheese can therefore lead to the development of high cholesterol. Furthermore, since cheese is high in fat, it's easy to see your daily calorie intake increase rapidly following heavy consumption, which can lead to unwanted weight gain. It's important to ensure you maintain a balanced and varied diet.
Do not take food supplements while on a vegetarian diet.
As a vegetarian, it's very common to be deficient in certain vitamins and minerals that are found only or mainly in animal products, such as vitamin B12, omega-3, or zinc. Vitamin B12 is essential for proper brain function and nervous system development, while omega-3 has a recognized protective effect on the cardiovascular system. As for zinc, it's an effective antioxidant.
It is therefore necessary to monitor yourself or consult your doctor to assess the risk of deficiency in these macronutrients and, if necessary, to resort to adequate supplementation (food supplements).
Did you know?
When it comes to omega-3s, you can consume rapeseed, olive, hazelnut, flax, or hemp oils, for example. At OKR, our meals provide you with between 20 and 33% of your daily vitamin and mineral needs.
Eating the same thing all the time when starting a vegetarian diet.
It's common for new vegetarians to fall back on a monotonous diet and eat the same thing every day for fear of deficiencies. Don't be afraid to discover new foods that fit perfectly into a vegetarian diet. It's not uncommon to discover new foods, dishes, and flavors when you change your eating pattern. Don't be afraid to experiment!
In summary.
Becoming vegetarian isn't complicated in itself, but it's a significant lifestyle change that needs to be handled in the best possible way. To do this, the most important thing is to educate yourself and eat a varied, balanced diet! This is the same as any other diet, after all.
