Dear Doctor,

I am trying to eat a vegetarian diet. How can I get the proteins that I need?

Mandela

Dear Mandela,

It is a good decision to turn vegetarian. The human body is intrinsically more adapted to vegetarian diet.

Vegetarian food is easy to digest, provides more fiber hence prevents dyspepsia and constipation. It is low in cholesterol and calories hence prevents obesity and heart diseases. Many vegetables and fruits are rich in antioxidant property which prevents wear and tear of body tissues and helps in their regeneration.

It is a myth that vegetarian diet does not provide all essential nutrients. One can get all essential nutrients for good health with a balanced vegetarian diet. This includes fresh vegetables, fruits, whole grains, cereals, milk, and its products.

Regarding proteins , the protein rich vegetables are broccoli, spinach, peas, beans, baked potaoes, etc. Soya bean is rich in protein. Guavas, berries, apricots, dry fruits and nuts also provide proteins. Milk products like yoghurt and cheese are also sources of proteins. Wheat, maize, lentils contain protein in variable amounts.

Meat products contain more amino acids hence they are more rich in protein. But they are harmful to health in multiple ways. The advantage of high proteins is offset by other disadvantages. Moreover one does not become protein deficient by being a pure vegetarian. The secret lies in taking variety of food with change of menu. Thus nutrients of all food items will be available to body.

Dr Rachna Pande  is a specialist in internal medicine at Ruhengeri Hospital