Lexington, KY - I hear a lot of people raving about quinoa. It’s gluten free. It’s a complete protein source. It’s low-fat. Health fanatics, particularly vegetarians and vegans, love this grain-like crop. It sounded like soy or black beans –– another way to fill the void of meat from a diet.
At the same time, after working on a series of health stories relating to diets, I had countless conversations with people who were either recovering vegetarians; vegans or vegetarians who were always at the doctor; and vegetarians who struggled to meet simple fitness goals due to a lack of strength.
What I’ve concluded is that there are so many ironies and time-consuming steps involved in the life of a vegetarian or vegan to meet simple nutritional needs that come with being human, that I honestly don’t know why people bother.
After talking with experts on the topic, I learned that the nutritional deficiencies presented by many long-term vegan or vegetarian diets are difficult to overcome at best, and unfortunately many people take on a limited diet without proper research. Also, I talked to people who had to go for monthly B12 shots, add fish to their diet, or ditch their vegetarian lifestyle altogether because it was not working.
Michele DeJesus, a Lexington-based Ph.D. in holistic nutrition with an emphasis in vegan and vegetarian diets, concluded that these diets can possibly create a healthier lifestyle only if done responsibly, because of the risk of severe dietary deficiencies that can lead to major health issues.
“Don’t do it just because you want to be on a diet and lose a bunch of weight,” she said. “That kind of nutrition requires a great deal of thought, research and frankly, cooking ... I would really recommend you go to a nutritionist or a dietitian.”
The primary nutrients gained from eating a diet with meat are protein, n-3 fatty acids, iron, zinc, iodine, calcium, vitamin D and vitamin B12. DeJesus said the most troubling deficiencies she sees in vegans and vegetarians are B12 and iron.
She explained that vitamin B12 helps the body make red blood cells, which carry oxygen throughout the body. Low B12 can lead to anemia, and overall weakness and tiredness. Most B12 comes from meat, eggs, milk and cheese, and many vegans and vegetarians regularly get B12 shots. An iron deficiency also can lead to anemia and other health risks. Iron can be found primarily in meat and eggs and also in some plant-based foods.
I personally would rather just eat my share of animal-based protein than risk deficiencies or bother with having my blood levels regularly monitored. If the environment or humane practices are the concern, I know I have plenty of options to buy local, grass-fed, free range, wild caught, cage free...the options are limitless.
I have heard some people argue that eating a meat-free diet energizes them. But, I know that when I skip meat, my energy plummets. For example, I wanted to see what all the fuss was about over quinoa. I bought a box expecting to read on the nutrition facts label that it had at least 10 grams of protein. To my dismay, it only had six grams. It has other good health benefits, but it was always touted as having tons of protein (six grams?). I’m not trying to knock quinoa, but most meat and fish easily triple that.
So, I made some quinoa with stir-fried vegetables and slivered almonds. It was delicious and I filled up my plate, but less than two hours later I was hungry again. I should have thrown in some grilled chicken on top of the dish –– I know that protein would have kept me fuller longer.
Leading a vegetarian or vegan diet is a very personal choice for many, but I would encourage people not to do it flippantly. Add some salmon to your quinoa.