Thursday, January 26, 2023
HomeSuperfoodDebunking vegetarianism myths with Louise and Nikita

Debunking vegetarianism myths with Louise and Nikita

This week we rejoice Worldwide Vegetarian Week with a variety of blogs, interviews and recipes. Why not take the chance to be taught extra about the advantages of vegetarian and vegan diets, and learn how to create nutrient-dense meals? A terrific place to begin is the interview beneath, the place our Naturya Ambassadors Louise and plant-based influencer Nikita, who’re each certified nutritionists, set the report straight on two widespread myths about not consuming meat.

Fable 1– Does a vegetarian weight loss plan present sufficient protein to take care of a wholesome life-style and attain your health targets?

Nikita: There are various misconceptions surrounding veganism, constructing muscle and the results on athletic efficiency. Firstly, it’s vital to level out that the human physique’s major supply of gasoline is glucose. Complicated carbohydrates, that are naturally present in all plant meals and damaged down into glucose, are my favorite gasoline. They’re normally excessive in dietary fibre, which is crucial for sustaining good intestine well being.

 A vegan/vegetarian weight loss plan typically comprises extra carbohydrates in comparison with an omnivorous weight loss plan, making vitality extra available to be used. Due to this fact, with richer vitality shops, it is possible for you to to utilise the vitality extra effectively to push your self additional and carry out higher.

Additionally it is believed that animal protein is superior to plant protein for constructing muscle. Animal protein is taken into account a whole protein because it supplies the total vary of important amino acids, whereas most plant proteins are incomplete as individually they don’t present all of the 9 important amino acids the physique can not produce itself. Nevertheless, there are a number of scrumptious full plant protein sources you possibly can nonetheless embrace in your weight loss plan equivalent to buckwheat, hemp, quinoa and soy.

To make a whole protein from numerous plant sources, which can also be efficient in constructing muscle, a mixture of various plant proteins equivalent to nuts, seeds, grains, and legumes is required.

One other false impression is {that a} vegan/vegetarian weight loss plan doesn’t present sufficient protein to construct muscle. Relying on the person’s health targets and/or genetics, one ought to eat between 0.8-1.2g of protein per kg of body weight. For the typical grownup weighing 80kg, one would wish to eat 0.8 x 80kg = 64g of protein per day. Thankfully, plant meals are a wealthy supply of protein and might be present in grains, soy, nuts, seeds, beans and legumes and likewise present many different vitamins which might be related to a number of improved well being outcomes in comparison with conventional meat diets.

Louise: There are certainly so many good sources of protein for vegetarians and vegans to select from:

  • Lentils, chickpeas, and beans
  • Cereals (wheat, oats and rice)
  • Soya merchandise (tofu, soya drinks and textured soy protein, equivalent to soya mince)
  • Nuts and seeds
  • Pure, plant-based protein blends equivalent to Naturya’s Plant Superprotein which is available in 3 scrumptious flavours and is enriched with superfoods to assist enhance your nutritional vitamins and minerals consumption

For these on a vegetarian weight loss plan, I additionally suggest consuming natural eggs and lower-fat dairy merchandise (milk, cheese and yoghurt).

Strive Naturya NEW natural Coconana Chia or Cacao Maca In a single day Oats combining the very best high quality gluten free oats and hemp protein to create a scrumptious excessive protein porridge excellent for any time of the day.

Fable 2- Are you able to get all of the nutritional vitamins and minerals your physique wants from non-animal sources?

Louise: With good planning and an understanding of what makes up a wholesome, balanced vegetarian and vegan weight loss plan, you may get all of the vitamins your physique must be wholesome.

In case your weight loss plan is not deliberate correctly, you could possibly miss out on important vitamins on any sort of weight loss plan. Vegetarians want to ensure they get sufficient iron and vitamin B12, and vegans sufficient calcium, iron and vitamin B12. Girls are regarded as at explicit danger of iron deficiency, together with these on a vegetarian or vegan weight loss plan. So, right here’s learn how to enhance your consumption of those vitamins:


Though meat is the most effective supply of iron, different good sources embrace:

  • Pulses – beans, lentils and peas 
  • Nuts and seeds together with almonds, sesame seeds, sunflower seeds, pumpkin seeds and hemp seeds.
  • Dried apricots
  • Darkish-green greens like watercress, broccoli and spring greens
  • Wholegrains like brown rice and quinoa
  • Cereals fortified with iron
  • Superfoods like Maca, Mulberries, Goji berriesLucuma powder or strive Naturya Spirulina & Chlorella tablets for an extremely handy supply of iron and vitamin B12.

So long as you keep in mind to often embrace these meals in your weight loss plan, you need to be getting sufficient iron.


This vitamin is discovered virtually completely in animal merchandise, so it may be troublesome to get sufficient B-12 on a vegan weight loss plan. Vitamin B-12 deficiency could go undetected in individuals who eat a vegan weight loss plan. It is because the vegan weight loss plan is wealthy in a vitamin referred to as folate, which can masks a deficiency in vitamin B-12 till extreme issues happen. Because of this, vegans want to contemplate vitamin dietary supplements, vitamin-enriched cereals and fortified soy merchandise. A incredible vegan supply of B-12 to strive is natural Chlorella. 

Strive Chlorella powder or our NEW Chlorella & Spirulina tablets.


Sources of omega-3 fatty acids appropriate for vegetarians and vegans embrace:

Do you wish to know extra?

Regulate this area and our recipe part to get extra vegetarian/vegan inspiration!



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