The “Glad You Asked” section by Timi Gustafson R.D. has been added in response to questions by our readers about health and lifestyle issues. Her regular monthly column will continue as always.
As a “Vegan,” I adhere to a strictly vegetarian diet. My friends and even my doctor keep telling me that my eating habits should be more balanced since I won’t get a sufficient amount of protein from plant food alone. Am I too radical in my approach to healthful eating?
Dear Concerned Vegan,
All diets, including strictly vegetarian diets, should strive for balance. There are, of course, variations of vegetarian preferences, such as Semi-vegetarian (includes fish, poultry, eggs and dairy products), Lacto-vegetarian (includes dairy products), Ovo-vegetarian (includes eggs) and Vegan (includes only plant food and omits all animal products). Vegans, such as yourself, may indeed run the risk of some nutritional deficiencies, not only because of the absence of animal protein, but also because of the lack of vitamin B-12 which is only available in animal food products.
When certain foods are excluded, missing key nutrients must be replaced by other sources. For instance, when no meat, fish or poultry is consumed over extended periods of time, Protein, Thiamine, Iron, Zinc, Vitamin B-12 and Folate must be provided by other food items that can substitute these nutrients. Those could be milk, dairy products, eggs, grains, nuts, seeds, legumes and fortified soy milk. If some of these are excluded from a strictly plant-based vegetarian diet as well, access to “complete” high quality protein can be a challenge. Only animal and soy proteins are considered “complete” –- meaning they contain all the essential amino acids (the building blocks which make up protein) the human body requires. Plant foods provide only “incomplete” proteins since they lack one or more essential amino acids.
The good news is that Vegans can make up for missing nutrients by a mix and match approach. For example, grains consumed with legumes (beans, peas) make “complete” proteins. So do other combinations of plant-based foods. Fortunately, complementary proteins don’t have to be consumed all at once and their intake can be distributed over the course of an entire day.
Another reader wanted to know about “Glutathione.”
Dear Reader,
Unfortunately, you were not very specific about your concerns regarding Glutathione. So here are a few general remarks:
Glutathione (GHS) is a protein that is produced naturally in every cell of the body. It is made up of three amino acids –- glutamic acid, cysteine and glycine. GHS functions as an antioxidant and an immune system booster. As such, GHS is helpful in improving the body’s natural resources in fighting and resisting illnesses and infections.
The GHS levels decrease naturally with age. Other depleting agents include nicotine, alcohol, caffeine and UV radiation.
GHS can only be produced by our body cells. It cannot be supplemented by taking glutathione orally, since the digestive system breaks it down before it can do any good. A healthy, balanced diet, however, can help the building blocks of GHS to do their work. Asparagus, avocado, walnuts as well as a variety of fresh fruits and other vegetables are extremely beneficial. Cystine, one of the amino acids, is found in ricotta cheese, yogurt, pork and poultry.
So, if you are concerned about GHS deficiency, I would say that a balanced diet combined with healthier lifestyle choices will do you some good.
