Three Vegetarian Myths Debunked

I’ve been a vegetarian for over a decade, and throughout that time, I have been asked every question under the sun about my diet; I have been judged for being vegetarian while pregnant; and I have received scrutiny for raising my children in a mostly meatless household.

So in the spirit of vegetarian awareness month, I partnered with my sister-in-law, a Registered Dietitian Nutritionist (RDN), to explore a few vegetarian myths and questions. Sarah, is a mom of two beautiful children (Rowen 3 and Albae 1). She has years of professional experience in nutrition and dietetics.  I, the vegetarian and her, the meat eating nutritionist, worked together to address the three most common questions I get from non-vegetarians. 

Photo by: Laine Rose Photography

Are meatless diets safe for pregnant women?

A vegetarian diet can provide an expecting mom (even of twins) with adequate nutrition (carbs, fat, protein, and micro-nutrients) to meet mom’s needs through the entirety of her pregnancy including while nursing. Pregnant and nursing moms have high nutrient needs including iron. Vegetarians can find iron in dark leafy greens (spinach, kale, chard), beans, and whole grains. Sarah suggests one thing to keep in mind is that the iron in plant based sources is not as bio-available (meaning it’s harder for our bodies to digest and absorb). Because of this, Sarah recommends eating something with vitamin C when eating something high in iron. Vitamin C helps the body absorb iron.

Vitamin C rich foods: peppers, strawberries, tomatoes, or simply spritz some lemon juice on your salad to help your body absorb more of the iron from your leafy greens. 

How do you get enough protein and iron?

You may hear the term “complete protein” tossed around. A complete protein is a source of protein that provides all nine essential amino acids.  All nine essential amino acids are obtainable through plant based sources. For plant based sources of protein, Sarah recommends legumes (beans, lentils, peas, and peanuts), whole grains, nuts, and seeds. For the lacto-ovo vegetarians out there, there are dairy and eggs.  

Things to note: you don’t need to have a complete protein every meal; the general idea is that you get all nine amino acids throughout your day. There are common combinations of foods that create a “complete protein,” and provide all nine essential amino acids in one meal setting. Foods such as rice and beans, a peanut butter sandwich, hummus with pita, or a corn tortilla with beans will work. The basic rule of thumb to get the nine essential amino acids from plant based sources is to eat a grain combined with a legume or at separate meals throughout your day. In addition to food combinations, there are a few plant-based sources containing all nine essential amino acids: quinoa, buckwheat, and chia seeds.

Easy ways to incorporate these grains into your meals: try a new buckwheat pancake recipe, use quinoa as your grain in stuffed peppers, add chia seeds to a smoothie, your water, or even as an egg substitute in recipes.

Aren’t you always hungry?

Here are a few ways to stay full longer and curve the cravings. Eating foods that contain complex carbohydrates (fiber and starch), protein, and healthy fats will help keep you fuller and satisfied between meals. Avoid highly processed foods and foods high in simple carbohydrates with little protein or nutritional value. These foods will leave you craving more. For example a breakfast of oatmeal with a couple tablespoons of peanut butter, nuts, and a scoop of chia seeds with a piece of fruit will hold you over until lunch better than a bowl of cereal, granola bar, soda, white bread, candy bar, or a baked good. When looking for something quick to tide you over until lunch or as a meal replacement, try a protein bar.

Here is what Sarah looks for when choosing a protein or granola bar:

  • In a protein bar look for at least 10g of protein per serving 
  • In both look for grams of sugar to be less than or equal to grams of protein 

Add some fat. Another option is adding fat, which can make a meal more filling. Fat adds additional calories and slows digestion. Adding an avocado to a meal provides energy, needed fat, and improves overall satiety due to fat being digested slower than carbohydrates and protein.

Eat more fiber. Leave the skin on the potatoes, stick to whole grains like rice and oats, and add a vegetable with each meal. Using vegetables as your main dish allows you to eat more while consuming less calories, getting good nutrition, fiber, vitamin and minerals. 

Recognizing areas of improvement

One myth we didn’t debunk was the idea that vegetarians are healthier than non vegetarians. I am the first to admit that my husband (also a vegetarian) and I struggle with creating a nutritional diet. We get stuck making frozen food, eating processed items, and not reading the nutrition labels. Just like many of you, we are wrapped up in the hustle and bustle of our daily lives and are attracted to convenience and crowd pleasing dishes. From the information shared by Sarah, I hope to make better informed decisions and create more balanced meal choices for my family.  

 

Rebekah
Becka is an Iowa native who moved to Omaha in June 2015. She is one half of a higher education couple, a mom to identical twin boys (Avery and Elliot 2014) and two sassy wiener dogs (Nora and Knox). Becka enjoys the craziness of twins and the unpredictability of each day. Even with three degrees, most recently a doctorate in higher education, she continues to find herself googling things like “pachycephalosaurus + herbivore” or “excavator vs digger.” With two very energetic and curious preschoolers at home Becka enjoys the peacefulness of her daily commute to Lincoln where she is a coordinator in the Nebraska Business Honors Academy. Becka loves being outdoors in her garden, on the lake with her family, or sitting on the patio with a friend. Her kryptonite is diet coke, peanut m&m’s and a kid free Target trip.