Sports benefits avoid deficiencies

A vegetarian or vegan diet has health benefits if it is balanced to compensate for the deficiencies. What are the benefits of a vegetarian diet? How do you become a vegetarian? Can you be an athlete and a vegetarian? Answers, menu and vegetarian recipes.

Definition: What is a vegetarian diet?

A vegetarian diet is a diet Based on plants and vegetables. This type of diet has the peculiarity of excluding all forms of food from animals. A vegetarian who does not eat meat, fish, shellfish, or any animal products. Such as honey, milk, eggs, cheese or even by-products from the food industry such as gelatin in desserts, egg whites in pastries, dairy desserts, vegetables cooked in meat broth…

Where does a vegetarian diet come from?

Botanicals are not new. from Antiquity Pythagoras already considered that animals should not be killed for food. The Lights As Voltaire Rousseau questioned the ethics ofConstantly feeding on corpsesWhen it comes to vegetarians, “Origins are unclear, Dietitian and nutritionist Liz LeBron explainsThe practice of not consuming animal products is due to tenth century And that at that time all scenarios from vegetarianism to veganism seemed to exist.” We often hear aboutvegetarianTo refer to a vegetarian diet. Vegetarians (a trend from Anglo-Saxon countries) do not only exclude the consumption of meat and its derivatives. Life philosophy which opposes animal suffering and/or exploitation and rejects hides, furs, silk, cosmetics tested on animals, circuses with animals …

How do you eat vegetarian?

A vegetarian diet is a rich, varied and delicious diet. It is quite possible to prepare good small dishes that will avoid shortcomings and awaken taste buds without meat, milk or eggs. Seasonal fruits and vegetables Is of course to put it on every list of filling vitamins and minerals “By playing the diversity card as much as possible.” For the satiating side, whole grains and foods made with Whole grains or quinoawithout forgetting legumes Like the Chickpeas, kidney beans, white beans, lentils and peas Very interesting. It is also an important source of protein. Liz LeBron cites proteins in particular “The Seitan, silky or firm tofu Like foods rich in protein. You can also put a file adamid To nibble on as an aperitif or in a salad, just like beans. “The oilseeds Nuts, hazelnuts, almonds, also mashed and flax seeds, chia, pumpkin seeds, are also essential in a varied and balanced vegetarian diet. It is also a source of important proteins and good fats. vegetarian drinks”Soybeans, almonds, rice, oats…” It will replace breakfast milk, in cake recipes, for chia pudding (a delicious recipe that’s full of protein). finally, “We must not forget the oils, especially rapeseed, which are used in omega-3 intake, and olives.

Don’t forget to eat omega 3 and olive oil

What are vegetarian menus?

If a plant-based diet takes some time to adapt, it is not difficult to prepare it. When you wake up, to a toast breakfast You can replace butter with mashed almonds, for example, in spinach with cream for lunch, homemade bechamel prepared with vegetable milk instead of cream, in fried vegetables, pieces of bacon are replaced with cubes of natural or smoked tofu. .

► For a balanced lunch: Half an avocado sprinkled with lemon juice, or a pinch of salt. Lentil salad with tofu cubes. Yogurt with soy milk with 1 teaspoon of coconut blossom sugar or fruit, cut into pieces

► For a gourmet dinner: Chestnut filotti. Penne with beans and basil. Slice of banana bread

What are the benefits of a vegetarian diet?

A plant-based diet rich in fiber contributes to Accelerate the feeling of satiety And Improves intestinal transit. It also reduces the intake of saturated fatty acids commonly found in butter, deli meats and cheese. vegetarian diet reduce the risk of weight gain, Obesity, diabetes and cardiovascular disease. On the other handBalanced vegetarian diet Reduces the risks of cancer, heart disease, high blood pressure and stroke, Diabetes, obesity and arthritis Nutritionist continues. “To all the health benefits, we must add the lack of animal abuse, the benefits to the environment with less surfaces for farming, lower water consumption, no use of antibiotics and hormones, and a drastic reduction in greenhouse gas emissions.” By adopting a plant-based diet, the planet as a whole is a winner.

What are the risks of a vegetarian diet deficiency?

According to our expert, any healthy person with a balanced and varied diet can follow a vegetarian diet without putting themselves at risk. Until now risk of deficiency It is the drawback that appears most often when talking about a vegetarian diet. Decreased consumption of animal and dairy products can lead to Deficiency in amino acids, vitamin B12, iron or vitamin D. Liz LeBron spoke out against these ideas received:

Calcium deficiency due to vegetarian diet does not exist

“first and foremost , lack of calcium Because vegetarian diet does not exist! The cow does not drink milk, eats only grass and has strong bones. Recent studies show that osteoporosis is exacerbated by excessive consumption of dairy products. Another point often comes up in discussions, The expert continues, Omega-3 DHA found only in seafood that is not consumed by vegetarians. To avoid this deficiency, all you need is a Good supply of Omega 3 ALA (flax, walnuts, rapeseed, etc.) that covers the body’s needs for omega-3 DHA by physiological conversion of ALA. As a precautionary principle, the supplement can be taken during periods of increased needs, especially during pregnancy or if you are breastfeeding.

However, the The danger of vitamin B12 deficiency is very real : “Vitamin B12 is absent in plant products. But needs can easily be covered by supplementation. Apart from vitamin B12, a balanced diet, whether vegetarian or omnivore, will cover all needs at all ages. However, it will be essential for women, Especially pregnant women, to monitor their iron intake. The most important rule is variety.”

How do you avoid deficiencies when you are a vegetarian?

To avoid shortcomings, it is recommended to ensure that Maintain a balanced diet On a daily basis and respect the recommended intake: Eat and eat foods rich in protein, vitamins, calcium and iron every day. food supplement if necessary.

Can you be an athlete and a vegetarian?

It has long been believed that exercise and a plant-based diet do not go well. But they are not Incompatible, provided that dietary intake is respected necessary for physical activity and Compensate for carbohydrate losses. a medical monitoring It is especially recommended for regular and high-level athletes. As Liz LeBron pointed out, “Many athletes have switched to a plant-based diet. Carl Lewis, Venus, Serena Williams, Lewis Hamilton, Bud Miller…the list is long! They often claim to have boosted their performance!” Before starting a vegetarian diet, it is recommended that you order Doctor’s opinion.

Thank you to Dr. Liz LeBron, Dietitian and Dietitian, and co-author of “Veggie en Famille,” Leduc Editions.

Source: “The Great Book of Plant Proteins,” Anne Dufour, Carol Garnier and Marie Borrell, Leduc eds.

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