Dr. Dolgoff

Dr. Dolgoff

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Is Your Child a Carb-etarian?

It is commonly believed that a vegetarian diet is a healthy diet. And that is usually true, but not always. Consider the mother who recently told me that her child had decided to become a vegetarian. As she described his diet, I realized that he did not eat a single fruit or vegetable! Isn’t that a fundamental part of being a vegetarian?

More and more, however, young vegetarians are turning into “carb-etarians,” eating few fruits and vegetables and opting for starches such as pasta, pizza, and French fries. Clearly, this sort of diet is in no way healthy.

The Benefits of True Vegetarianism

There are many ways in which eating a true vegetarian diet—complete with fruits, vegetables, and plant-based proteins—can benefit your health. Research shows that vegetarian children often meet key nutritional goals more easily, with higher intakes of vitamin E, vitamin C, carotenoids, fiber, and phytochemicals.

Experts agree that a well-planned vegetarian diet can be a very healthy way to eat for people of all ages. Vegetarian children also tend to consume less saturated fat and sugar, lowering their risk of obesity, cardiovascular disease, and type 2 diabetes later in life.

Dairy foods and certain animal products, like beef, tend to be high in saturated fat and cholesterol. Limiting or eliminating these foods from your diet is a great way to cut back on these “bad” fats.

The Carbohydrate Problem

However, people who choose to adopt a vegetarian way of life tend to make up these calories by eating more carbohydrates like breads, rice, pastas, and other starches. While your LDL cholesterol (“bad” cholesterol) can be greatly reduced from switching to vegetarianism, a diet too high in carbohydrates can actually result in elevated triglyceride levels. Triglycerides contribute to total cholesterol levels, both of which are risk factors for heart disease.

The recommended Dietary Allowance (RDA) for carbohydrates in children is 130 grams per day beginning at age 1. It is important to be consuming complex carbohydrates such as whole grains, fruits, vegetables, and legumes, as these provide essential nutrients and fiber.

The Importance of Balance

The foundation of any healthy diet is one with balance, variety, and moderation. Eating a wide range of foods ensures that you will get all of the nutrients your body requires. So while adopting vegetarianism can be part of a healthy lifestyle, it is important to choose your foods carefully.

Relying solely on carbohydrates for nourishment is not healthy. Dietary protein is important for maintaining your immune system and for building and repairing your body tissues. Vegetarians need to eat the proper amount of plant-based protein each day.

Understanding Complete and Incomplete Proteins

Meats, fish, eggs, and poultry are the most “complete” sources of essential amino acids—the protein building blocks that the body can’t make on its own. Other foods do contain protein but are usually “incomplete” sources of amino acids, meaning they have some, but not all, of the amino acids needed to make proteins.

The recommended dietary allowance (RDA) for protein is:

Studies have shown that vegan kids meet or exceed their protein requirements when following a well-planned diet.

Combining Foods for Complete Protein

Vegetarians can ensure that they are getting all of the essential amino acids by combining foods, such as whole grains with nuts or legumes. For example:

These foods don’t necessarily have to be eaten at the same meal. As long as you are having these foods throughout the day, the body is able to “pool” amino acids and save them to form body protein later on.

Plant-Based Protein Sources

Plant-based protein sources include:

Recommended protein intakes are adjusted upward for children in the range of 10% to 15% compared with nonvegetarians due to differences in protein digestibility from plant sources.

The Heart-Healthy Benefits

It is very possible to consume a vegetarian diet that has only plant-based proteins and is still nutritionally balanced. In fact, this type of diet can greatly reduce your risk for heart disease, stroke, and certain cancers.

Diets rich in fresh fruits and vegetables, whole grains, nuts, beans, peas, and lentils are full of fiber and antioxidants, which decrease your risk for certain cancers and heart disease. In addition to making you feel full and satisfied, dietary fiber can lower serum cholesterol levels and improve colon health.

Essential Nutrients to Monitor

Particular attention should be paid to adequate intake of:

Supplementation may be required in cases of strict vegetarian diets with no intake of any animal products. Consult with your pediatrician or a registered dietitian to ensure your child’s nutritional needs are being met.

The Bottom Line

The heart-healthy benefits that can be gained from switching to vegetarianism are not solely dependent on the foods you eliminate from your diet. What you include in your diet is also important.

The bottom line is that vegetarians must eat fruit, vegetables, and plant-based proteins. A diet consisting primarily of pasta, pizza, and bread is not vegetarian—it’s “carb-etarian,” and it’s not healthy.

If your child has chosen to become vegetarian, support their decision by helping them understand proper nutrition. Work together to plan balanced meals that include a variety of colorful fruits and vegetables, whole grains, legumes, nuts, and seeds. With proper planning and education, a vegetarian diet can be nutritious, delicious, and satisfying.

According to nutrition experts, raising plant-powered kids successfully requires knowledge, planning, and a commitment to variety. Make sure your child understands that being vegetarian means eating more than just carbohydrates—it means embracing a rainbow of plant-based whole foods.