Either by necessity, aesthetics or fashion; for the environment and animal welfare, or for social, ideological and ethical issues. More and more people and families decide to eliminate animal proteins from their diet, including eggs and dairy in the strictest cases, to eat legumes, vegetables and fruits, or only the latter two but whose collection does not imply killing the plant. And it is something that is beginning to worry in the medical community due to the health problems that this nutritional imbalance can cause.
“Almost always, when a food is eliminated, it is replaced by another that, in most cases, is substitute or processed, with low nutritional quality,” says Pilar Puértolas Barrado, a nutritionist for the Virtus group.
The most common consequence is the appearance of anemia due to the deficiency of vitamin B12 (cobalamin) in individuals with vegan diets that do not adequately compensate for the lack of meat, fish, eggs and milk, experts agree. “Its absence causes megaloblastic anemia [falta de ácido fólico y B12], in addition to being necessary for the health of neurons and the formation of DNA ”, he adds.
Nutritionists advise taking vitamin supplements and medical advice
Other microelements, such as zinc, selenium or iron, are also reduced and the level of omega 3 fatty acids decreases. This increases the risk of suffering from cardiovascular and neurocognitive diseases (dementia), bone demineralization and alterations in metabolism, says Alvar Ocano, Aegon’s medical manager, who insists that not all trends (vegan, vegetarian, frugivorous) are recommended.
“If for health or other reasons these raw materials are eliminated, it is advisable to go to a specialist,” he says. Although the clinical nutritionist Anna Gils Contreras, professor at the UOC, believes that they can be covered with correct nutritional planning, except for B12, since, depending on the level of restriction, it should be supplemented in vegans and vegetarians.
Luis Cabañas, secretary of the Official College of Dietitians and Nutritionists of the Valencian Community (Codinucova), suggests taking one tablet a week of cyanocobalamin, if it is 2,000 micrograms, and two, if it is 1,000. If you are a smoker, methylcobalamin. “A diet must include sufficient protein, be it vegetable or animal; its exemption in general is not at all viable, ”he emphasizes.
Benefits and damages
But not everything is negative. Gils Contreras refers that, according to studies, the vegetarian seems to have a protective effect on the incidence and mortality from ischemic heart disease (25%), cancer (8%) and chronic diseases. And the vegan, against tumors (15%). Instead, frugivores can cause anemia, osteoporosis, and immune system dysfunction. “As a plus, all three are more sustainable with the environment than the omnivorous ones,” he concedes.
Teens, in focus
Veganism is also spreading among young people. It is estimated that 8% of children and adolescents in the United States and Western Europe follow this option, cites Diego Plaza López de Sabando, from the Pediatric Hemato-Oncology Service of Hospital La Paz, in his article Vegetarianism and anemia due to vitamin B12 deficiency.
“This current prevails among adolescents. In a study that compares this group with non-vegans, a lack of vitamin B12 and D and low levels of iron, calcium, zinc, iodine and omega 3 were detected. Those of cholesterol, meanwhile, were more controlled and those of blood glucose and blood pressure were lower, ”says Puértolas, who stresses that being a vegetarian does not imply eating in an unbalanced way.
Veganism can alter the development of babies, children and young people
The problem is that this group substitutes cold cuts, sausages or hamburgers for homologous processed vegetables without nutritional quality, he explains. In addition, they tend to prefer very high carbohydrate and low protein diets, which, combined with a sedentary lifestyle, causes overweight or obesity.
Pregnant and lactating
The fetus and the infant of vegetarian pregnant mothers with B12 deficiency are also not spared. Dr. Plaza López de Sabando warns in his medical article that newborns are at greater risk of developing alterations: low weight and defects in the neural tube. In the long term, they may suffer cognitive damage, irritability, anorexia, apathy, vomiting, regressive signs of motor development, growth retardation, hyperpigmentation and hematological damage.
For this reason, Cabañas, from Codinucova, considers it vital to promote education and the mandatory inclusion of dietitians-nutritionists in the National Health System to improve prevention and treatment.
Every bite counts
Iron. The nutritionist Pilar Puértolas suggests monitoring this mineral through analytics, especially in women and children. “We do not absorb the same amount of iron from 100 grams of lentils as from 100 grams of red meat.” And separate coffee and tea from the main meals, since they inhibit their absorption between 39% and 60% due to the tannin content. Iron can also be found in dark leafy vegetables, legumes, and whole grains.
Dairy products. Plant substitutes, on the rise, are an option, but their nutritional value is lower, he warns. To find the calcium contribution, you can also resort to sesame, almonds, dried figs, chickpeas, pistachios, chard, spinach, thistle, leek.
Protein. Puértolas recommends eating small portions throughout the day of legumes, cereals and pseudo-cereals (quinoa, millet, buckwheat and nuts). But not all in the same meal, warns Alvar Ocano, from Aegon, to avoid antinutrients and properly obtain essential amino acids. Anna Gils, from the UOC, adds, in vegan cases, tofu, seitan, tempeh and textured soy.
Omega 3. Ocano suggests taking flax seeds, chia, and microalgae to offset this fatty acid.
B12 and D. Nutritionists insist on the need to supplement these two vitamins given their limited availability in products of plant origin. However, in the first case, you can find it in some algae or fungi, and in the second, in fortified vegetable juices, cereals and exposure to the sun, Ocano details.
Crude. Doctors advise against a raw and frugivorous diet: it reduces the absorption of these components and is less nutritious.
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