Four Tips to Do Vegetarian Correctly

Vegetarians should avoid processed soy and refined grains, prioritize healthy fats, soak or sprout legumes, and monitor hormones and digestion to prevent nutrient deficiencies and metabolic imbalance.

I have a lot of vegetarian clients. Many of them are operating on a diet high in soy or fake meat products and grains, which contributes to the health problems they are working to resolve via our consultations. I was a vegetarian for 13 years before I decided it wasn’t right for me, and I don’t advocate vegetarianism now. But if you choose to be a vegetarian, there are some considerations you must implement to prevent deficiencies or imbalance.

Tips to Do Vegetarian Correctly

• Avoid the soy milk, soy protein and processed fake meat products. Your Morningstar Farm breakfast “sausage” is highly refined and loaded with chemicals and processed soy. Soy is very estrogenic and contributes to hormone imbalance, thyroid disturbance and digestive issues.
• Eat healthy fats from egg yolks, butter, coconut oil, avocados and olive oil. These fats support brain and hormone health. Many vegetarians are deficient in the essential fatty acids, which can cause dry skin and hair, poor vision and cardio-vascular issues. Avoid the inflammatory vegetable oils!
• Don’t make your diet grain or gluten-based. Many vegetarians I’ve counseled were relying on pasta because it’s easy to prepare and easy to make meatless. Gluten in particular can contribute to inflammation and digestive issues, and if you’re trying to lose weight, it can sabotage your efforts by adversely affecting blood sugar and hunger levels. Grain-based diets contribute to weight gain, and many people have trouble digesting them because of the lectins and phytic acid. Focus on legumes, veggies, and eggs.
• Soak grains and nuts. Soaking these foods increases digestability and reduces the phytic acid that can block absorption of other nutrients. Even better, try sprouting your grains & legumes for enhanced nutrition.

If you are a vegetarian and experiencing digestive issues, weight gain (or loss), hormone issues or infertility,  it may not be the right choice for you. I know how difficult it can be to reintroduce meat for the ethical reasons alone, but why risk your health? You can affect change by choosing organic and sustainably raised animals and boycotting CAFO meats.

Frequently Asked Questions

Why can a high soy vegetarian diet cause health concerns?

Many vegetarians rely heavily on soy milk, tofu, and meat substitutes. Large amounts of processed soy contain isoflavones that may influence estrogen activity, thyroid function, and digestion. Moderating soy and choosing varied protein sources can support better hormone balance.

Are vegetarian fake meats a reliable protein source?

Plant based sausages, burgers, and nuggets often contain soy protein isolate, refined oils, and additives. While convenient, they are highly processed. Whole food proteins such as lentils, beans, eggs, or minimally processed tempeh may offer more balanced nutrition.

Why are healthy fats essential in vegetarian diets?

Essential fatty acids from egg yolks, olive oil, coconut oil, avocado, and grass fed butter support hormone signaling, brain function, and cell structure. Without adequate fats, some people notice dry skin, brittle hair, fatigue, or hormone related symptoms.

Can eating too many grains disrupt balance?

Diets heavy in bread, pasta, and refined grains may lead to blood sugar swings and digestive strain. Compounds such as lectins and phytic acid can limit mineral absorption. A nutrient dense vegetarian plate should include vegetables, legumes, and quality fats.

Why should grains and nuts be soaked or sprouted?

Soaking and sprouting reduce phytic acid, which can block minerals like zinc and iron. This traditional preparation method improves digestibility and allows better nutrient absorption, supporting gut health and overall metabolic function.

When might strict vegetarian eating need reassessment?

If someone develops fatigue, weight gain, infertility, or persistent digestive symptoms, their diet may lack key nutrients such as B12, iron, zinc, or omega three fats. Individual needs vary, and periodic reassessment can protect long term health.

How can vegetarians support health while honoring ethical values?

If reintroducing animal foods becomes necessary, choosing organic, pasture raised, and sustainably sourced products can align ethics with biology. Prioritizing local farms and responsible sourcing allows individuals to support both personal health and environmental values.