Vegetarians have a less diverse diet than people who eat meat
The American Dietetic Association states that vegetarian diet has many nutritional benefits like higher levels of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E, and a variety of other beneficial plant compounds. This is not exactly a description of the diet that lacks diversity!
In general, people will say that there are some main kinds of food – meat, dairy products, wheat and sugar. For example, these types of food have different names so your diet seems diverse.
Let’s see dairy products. Other names are: whole, semi-skimmed and skimmed milk, butter, cream, cheese, yogurt, ice cream, full-fat cheese, cottage cheese, various smoothies, sauces for pasta-based products, and etc. Maybe it seem to be a varied diet, but it is nothing but cow’s milk.
Today, there are plant varieties for all that. It is just a small part of wealth and diversity of plant – based diet.
The plants can give you a substitution for all the nutrients you got from animal origin foods. People usually talk about protein, main nutrient for growing muscles taken out of meat.
For example soy is one of the best solutions for it with its large amount of protein. Dietary fiber in soy helps in regulation of digestion and intestinal health.
We should eat red meat, which is the main source of iron
The two largest world health organizations like American Dietetic Association and the British Medical Association state that iron deficiency is not only in related to vegetarians, but also for the people who eat meat.
The real problem with iron is its absorption and many factors are affecting to it. For example, cow’s milk not only that it does not contains iron, nor its drinking or eating cheese can halve the amount of iron that body absorbs.
Vegetarian Alternatives for Iron
The key role in the iron absorption plays vitamin C. It can be found in plant foods (fruits and vegetables), and its use directly affects the absorption of iron. Vegetarians almost always eat more vitamin C than people who eat meat.