Vegetarian Diet and Endometriosis
05-16-2018, 12:32 AM
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Vegetarian Diet and Endometriosis
If you're familiar with endometriosis then you know it can be a real bitch. There's the ever-present abdominal pain, bloating, headaches, back aches, and water retention, etc. But what doesn't get discussed often is just how difficult it is to diet with this condition if you're also a vegetarian.
What is a staple of the average lacto-vegetarian diet? Soy. Yes, soy is that beautiful bean that can magically be transformed into everything from meat substitute to lackluster cheesecake. But it's full of estrogen and therefore a 'no no' for the endo inclined.
Now, if you've ever attempted to go on a diet, you know that there are few vegetarian options to begin with (why does everything call for chicken?!). Remove soy and you're in a tough spot. Why? Because the average diet limits caloric intake to roughly 1500 calories and you have to find a way to feel full or live with the hangry (you wouldn't like me when I'm hangry). That means you need to load up on the protein (around 50 grams per day). What are the best options in this situation? Eggs, hard cheeses, and beans.
Now, think about that for a moment: eggs = cholesterol cheese = fat beans = carbs (so many carbs)
If you're 'doing low carb' then you can strike beans right out.
One large egg has 6 grams of protein (78 calories 62% total daily cholesterol intake)
1 cubic inch of cheddar is around 4.5 grams (69 total calories - 51 pure fat)
In other words, you're going to be taking in a lot of unwanted ingredients in order to get your protein and will likely be left feeling hungry.
Frustrated yet?
It's okay. You're allowed.
So what's you're saving grace? Cruciferous vegetables. Broccoli, for example, is low in calories, low in carbs, has NO cholesterol, and at 31 calories per cup, it contains 2.6 grams of protein. Brussel sprouts are even better. Basically, you can fill your plate (and your tummy), go back for seconds, stay within your calorie limit and reach your protein allowance without risking your health by ingesting too much fat and cholesterol (generally not a good thing for we larger ladies).
Give it a try and let me know.
What is a staple of the average lacto-vegetarian diet? Soy. Yes, soy is that beautiful bean that can magically be transformed into everything from meat substitute to lackluster cheesecake. But it's full of estrogen and therefore a 'no no' for the endo inclined.
Now, if you've ever attempted to go on a diet, you know that there are few vegetarian options to begin with (why does everything call for chicken?!). Remove soy and you're in a tough spot. Why? Because the average diet limits caloric intake to roughly 1500 calories and you have to find a way to feel full or live with the hangry (you wouldn't like me when I'm hangry). That means you need to load up on the protein (around 50 grams per day). What are the best options in this situation? Eggs, hard cheeses, and beans.
Now, think about that for a moment: eggs = cholesterol cheese = fat beans = carbs (so many carbs)
If you're 'doing low carb' then you can strike beans right out.
One large egg has 6 grams of protein (78 calories 62% total daily cholesterol intake)
1 cubic inch of cheddar is around 4.5 grams (69 total calories - 51 pure fat)
In other words, you're going to be taking in a lot of unwanted ingredients in order to get your protein and will likely be left feeling hungry.
Frustrated yet?
It's okay. You're allowed.
So what's you're saving grace? Cruciferous vegetables. Broccoli, for example, is low in calories, low in carbs, has NO cholesterol, and at 31 calories per cup, it contains 2.6 grams of protein. Brussel sprouts are even better. Basically, you can fill your plate (and your tummy), go back for seconds, stay within your calorie limit and reach your protein allowance without risking your health by ingesting too much fat and cholesterol (generally not a good thing for we larger ladies).
Give it a try and let me know.
