Vegetarian diet has healthy benefits, prevents diseases

Rotten piece of meat Beirut – Somaiya Sibaie Lebanon has recently been in a  state of panic after the discovery of spoilt food in meat warehouses. Hence the question that needs to be asked is, should people continue eating meat? Over the last few years, a vegetarian diet has become more popular. However, can we follow this system in a healthy way, without being exposed to any nutritional deficiency?
In fact, a good vegetarian diet provides certain health benefits and also protects against diseases. In addition, there are many reasons that may encourage us to follow a vegetarian diet:
-    Humane: For the thought of animal suffering before we obtain the meat.
-       Cultural and religious:  Such as those advocated by religions such as Buddhism and Hinduism.
-       Health: Fear of food poisoning or of viruses and bacteria that infect meat; this includes the expiry date.
As a balanced diet is based on variety of foods, the vegetarian diet can lead to a decrease in important alimentary elements. The perceived relationship between a vegetarian diet and weight loss is not accurate. When we talk about a vegetarian diet, it does not mean it necessarily contains few calories, as one may gain weight by eating or drinking food and drinks rich in calories, fats and sugar such as sweets, chocolates and fizzy drinks.
Because of this, we should be aware of the amount of calories we eat, and we should increase our protein intake, as it is essential in building muscles and in the composition of skin, especially amino acids.
What do we mean by amino acids? They are the particles that build protein, meaning it is responsible for building and strengthening the body from the inside. Therefore, cells, tissues, organs, enzymes and our brains get nutrition and protection from amino acids. There are some types of amino acids called “essential amino acids” that the body cannot produce, so we have to get it through food.
How do we get amino acids?
-         The most important sources of complete protein – the type of protein that contains “essential amino acids” – are: meat, eggs and dairy products. For this reason, those who follow a vegetarian diet might have difficulties in getting amino acid, as legumes and grains contain only some acids. Soy is an exception, it contains all types of acids which is why it is an important substitute for meat.
-         Legumes are the most important foods rich in vitamins, iron, potassium and magnesium. Moreover, they contain no cholesterol or bad fats. However, they contain fibre and protein, which makes it an alternative to meat for those on a vegetarian diet, as well as carbohydrates.
According to “My plate” followers, a vegetarian diet should comply with the following:
-    Satisfy their protein needs through legume and soy products, such as: soy milk, soy and soy chips.
-    Get calcium which is necessary in case a person does not consume dairy products from vegetarian products, such as: fortified soy milk, broccoli, tofu soy products, almonds, spinach, and sardines if fish is in their diet.
-      Eat healthy food, as well as converting recipes from their original form into vegetarian-friendly ones, such as lasagna and vegetarian pizza.
-    Avoid having a Vitamin B12 deficiency, which is essential for the formation of red blood cells and DNA. Lack of Vitamin B12 causes anemia, imbalances, memory loss and defects in the immune system.  However, followers of a vegetarian diet are more prone to this deficiency.