You May Have Difficulty Adapting to Stress with Vegetarians Diets
Vegetarians diets are typically high in carbohydrates. Although they are high in vitamins such as beta-carotene, vitamin C, and folic acid, as well as fiber, they do not contain enough vitamin B12. Thus, if you avoid all animal foods, you may have a hard time dealing with stressful situations.
In fact, research has shown that vegetarian societies have a hard time coping with stress. This is probably the result of low levels of three amino acids (the components needed to form protein), methionine, threonine, and tryptophan, in a vegetarian diet.
The importance of methionine, threonine and tryptophan
These 3 amino acids are essential which means our body needs them for good health. However, humans cannot produce them and we need to obtain them from protein foods. Obtaining only one of them from food is not enough; the three of them have to be part of our diet. Sources of these amino acids are:
Methionine
- Fish
- Meats
- Cereal grains
- Sesame seeds
- Brazil nuts
Most legumes such as lentils, garbanzos, and dry beans are low in methionine but you can combine them with other foods that provide this amino acid. Eating cereal grains and legumes provide a complete protein. Rice and beans or tortilla and beans also provide you with a complete protein, although it does not provide you with vitamin B12.
Threonine
Good sources of threonine are:
- Meat
- Poultry
- Fish
- Eggs
- Sesame seeds
- Lentils
- Cottage cheese
Tryptophan
Tryptophan is part of many body functions. It participates in:
- The production of serotonin, a neurotransmitter needed to transmit nerve messages. Serotonin in turn can be converted to melatonin. Melatonin is part of the system that regulates the sleep-wake cycle by chemically causing drowsiness and lowering the body temperature.
- The formation of niacin. A deficiency of niacin affects the production of red blood cells which leads to fatigue. Food sources of niacin are animal products, seeds and nuts, leaf vegetables, avocados, broccoli and carrots.
Good sources of tryptophan are:
- Dairy products: milk, yogurt, cottage cheese
- Animal products: red meat, eggs, fish, poultry
- Seeds: sesame, pumpkin, sunflower
- Spirulina
- Chocolate
Lactose intolerance can cause improper absorption of tryptophan by our cells, a factor that may lead to depression.
I personally have the tendency to lose my energy when I don’t eat animal protein. I have also noticed that when I eat animal protein at dinner time, I sleep much better and longer hours, probably because of the tryptophan contained in animal foods.
Who should include animal protein in their diets?
While a vegetarian diet may suit some people, eliminating all sources of animal protein may not be an adequate diet for the following population groups:
- People with diabetes
- People with a hypoglycemic condition
- People with adrenal burnout
- People with a hypothyroid condition
- People with a yeast growth
Is eating meat a better choice than going vegetarian?
Whether meat and poultry consumption is healthful or not will depend on your genetics, lifestyle, level of stress, and the other foods that may be present in your diet. Eating meat has advantages and disadvantages. Here are a few of them:
- Meat contains a substantial amount of iron. This is often beneficial for children, menstruating and pregnant women, but can be harmful for men and postmenopausal women.
- Most meats contain significant amounts of fat, which combined with the iron in the meat can damage the intestinal wall. The degree to which this occurs depends on the rest of your diet. If you include adequate amounts of anti-oxidants coming from fruits and vegetables, enough fiber, and beneficial bacteria, then you will prevent this damage from occurring.
- On the other hand, if you barely eat fruits and vegetables and high fiber foods are not part of your diet, then the damage caused by meat can go a long way toward eroding your health.
- The quality of the meat is also important. Try to buy meats from animals that were fed organic feed. Non organically raised animals probably have their share of hormones and antibiotics in their bodies.
Lean cuts of meat can be an important source of zinc, protein, and other nutrients. As part of a balanced diet, meat can contribute to your health.
Here are two vegetarian dishes videos. The first one is made by an Italian cook. The veggie burger is made by a lady with a lovely accent also. Enjoy them!
Bottom line….
If you decide a vegetarian diet is the way you want to go, the following tips can be useful to you:
- The best carbohydrates are the ones found in vegetables, whole grains, beans, and legumes.
- Limit your intake of fruit and fruit juices to a maximum of 3 servings per day unless you do a lot of exercise.
- Keep in mind that as you get older, your need for carbohydrates will decrease.
- Make sure you eat at least two meals per day that contain protein (in your case, vegetarian protein).
- If you follo a vegetarian diet your need for B vitamins, zinc, and chromium will increase.
- If you are bloated, fatigued or you crave sugar or starch it means you are consuming too many carbohydrates.
- Consult a dietitian for the best plan that suits your individual needs.
To your health!
Emilia Klapp, R.D., B.S.
www.TheDiabetesCllub.com
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