Different
Kinds of Vegetarians have Different Needs
The
two main vegetarian types are the ovo-lacto vegetarians that
allow eggs and dairy products and the vegans who don't allow
any animal products in their diets. Both groups can face some
nutrient deficiencies.
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Getting enough dietary calories and protein isn't a problem
with the ovo-lacto vegetarians because both eggs and dairy products
are nutritionally dense and contain high quality protein. Vegans,
especially those who exercise vigorously or take part in sports,
however, have to be extremely careful in planning their diets
so as to take in enough energy since plant foods tend to be
nutritionally less dense. Also vegans have to mix proteins so
that an overall amino acid balance is achieved.
Quality
not quantity the problem
 The
quantity of protein in the diets of athletes is rarely a concern,
regardless of whether they are meat eaters or nonmeat eaters.
It's the quality of protein that can pose a problem. With the
exception of soybeans, legumes do not contain a full complement
of the essential amino acids required for the efficient manufacture
of protein by the human body. Well processed soybean protein
is equal in quality to animal protein.
Previous
vegetarian dietary guidelines recommended that a variety of
plant protein sources (such as grains and beans) be combined
simultaneously at one meal to complement each other and provide
a complete protein source. Current research supports the notion
that by eating a variety of legumes, as well as all other food
groups throughout the day, one can obtain the full array of
essential amino acids required for efficient protein metabolism.
Thus
by combining various plant proteins and making use of soybean
protein, most vegetarians can easily get an adequate level of
dietary protein.
Vegetarians
are not immune to the usual deficiencies
It's important to remember that although vegetarians have
special nutritional needs and concerns, they, like non-vegetarians,
can also lack other nutrients. Thus vegetarians also have
to be careful that they receive their daily quota of the macronutrients,
essential fatty acids and other vitamins and minerals.
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Dr. Di Pasquale is a licensed physician in Ontario, Canada, focusing on Nutrition and Sports Medicine, as well as a world class athlete for over twenty years... [more]
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