Intermittent Fasting Diet Plan Example

Vegetarian and vegan diets are they exposed to deficiencies?

Why and how to fix it?



Vegetarian and vegan diet: whats the difference?
The vegetarian diet is to eat mainly of plant foods. Certain animal products are allowed, usually dairy and eggs, but excluding strictly meat.

But when strictly no animal foods are tolerated (meat, milk, eggs), the term vegan or vegan diet.

Are vegetarians exposed to deficiencies? How about it?
Without meat, one might fear a risk of protein deficiency.

Remember that protein intakes depend on those amino acids (basic protein components), some of which are considered essential that is to say, the body can not synthesize and must therefore be made mandatory in sufficient quantities by the diet.

But plants contain, too, of the essential amino acids. Thus, they provide good quality protein. However, beware, all food categories do not provide the same types of proteins. Thus, legumes and grains do not contain the same essential amino acids.
And unless there are animal products authorized in the diet, the more this association is crucial. Thus it must be systematic in vegans. This association is also found in many traditional dishes and chick peas in semolina couscous, chickpea soup and bread, curry rice and legumes (beans, lentils), etc.

Vegetarian attention to iron deficiency ...
This risk of iron deficiency is most feared among women due to their menstrual bleeding, and children whose needs have increased.

Among other vegetarians, the risk is low because even if the iron of animal origin is better absorbed than that from plants, it represents more than 85% of dietary iron. Moreover, absorption of iron increases when there is a deficit.

And finally, the high consumption of fruits and vegetables vegetarian makes a significant amount of vitamin C, vitamin known to enhance the absorption of iron by the body.

Regarding the two at-risk populations (children and menstruating women), iron supplementation may be necessary. Ideally, it should be considered in consultation with her doctor.

What are the best sources of vegetable protein?
Legumes: white beans, red beans, kidney beans, lentils, soy (tofu, soy milk), peas, peanuts.
Cereals: wheat, semolina, rice, corn, quinoa, millet, barley, oats, bulgur.

Often people wonder if buying a commercially engineered sports food (drinks, gels, bars, etc) is better for you when compared to regular food to aid in muscle recovery from exercise. If it is packaged to say so, it must be right? 

Well some of those products do work, but they are not necessarily better. They may be convenient, but they do not contain any magic ingredients that cannot be found in foods you regularly purchase. A study was done comparing a carbohydrate-electrolyte beverage (sports drink) and a bowl of cereal with nonfat milk. The objective of the study was to determine what, if any, difference the two foods had on muscle recovery from exercise. 


This study recruited eight male and four female cyclists or triathletes. The athletes rode a bike for two hours. Immediately after the ride, a muscle biopsy was done on the subjects (ouch!). Then the subjects were given either the sports drink or the cereal with nonfat milk. They waited an hour and another muscle biopsy was done. The researchers found that both increased glycogen in the muscle, but only the cereal significantly increased muscle proteins. 

Whole foods, like the cereal and milk, are a great option for muscle recovery and are often less expensive. 

Reference:
Cereal and nonfat milk supports muscle recovery following exercise by Lynne Kammer, Zhenping Ding, Bei Wang, Daiske Hara, Yi-Hung Liao, and John L. Ivy