Why a vegetarian diet is good for you
.jpg "Why a vegetarian diet is good for you")
Why a vegetarian diet is good for you, according to a nutritionist
The vegan diet has made a big difference in the world of processed foods and ready meals. Scientific research shows that vegetables, fruits, legumes, whole grains and healthy fats reduce the risk of many health problems in modern times. Fitness and nutrition experts also agree that a diet consisting mainly of plant foods has a positive effect on your physical and mental health. In this article, you will learn what foods to eat and avoid when following a vegan diet, get a menu plan, find out how a vegan diet differs from a vegan diet, and the health benefits and side effects of this diet .
Move your mouse down!
Definition: what is a vegetarian diet, according to experts
"A vegetarian diet is one that focuses on fruits, vegetables, legumes, nuts, seeds and whole grains on animal products such as meat and dairy products,"says Diana garilio Cleland, M. D. The vegetarian diet is also flexible. According to Harvard Medical School, there are many types of vegetarian diets, from "flexibilities" (people who eat a vegetarian diet but sometimes eat meat) to vegetarians who do not consume any type of animal product .
Jane LaVardera agrees, and me.... "The vegan diet is 100% entirely made up of plant foods," she says. However, vegetarian eating does not need to be black and white. Some people choose to eat mostly vegetarian but may sometimes include animal foods such as cheese, eggs, or fish. ”
There are two types of vegetarian diet:
100% vegetarian diet٪
Flexible diet, where people sometimes consume animal products
But is the vegan diet equivalent to a 100% vegan diet No-there is a fundamental difference between a vegetarian diet and a vegan diet. What's this? Find out below.
Variation: vegetarian diet vs. Vegetarian diet
- The vegetarian diet completely excludes animal products. Nicole Stevens, MScFN, P.d, says, “the term vegan diet is sometimes used interchangeably with the term vegan diet. However, a vegetarian diet will completely exclude all animal products.
- Vegetarianism is a lifestyle that extends beyond diet or dietary habits. Vegans avoid any clothing, shoes, hair and skin care products, perfumes and makeup products that contain animal products or have been tested on animals
- A vegan diet helps reduce your carbon footprint. Reducing animal meat intake can help reduce the effects of climate change.
While the two diets are different, both have their benefits. The following section discusses the benefits you will gain from a vegan diet. This diet gives you the option of eating foods only from plant sources or occasionally including animal products. Check them out below.
Benefits: why a vegan diet is good for you
There are several reasons why a vegetarian diet can be good for you. “Plant-based foods are nutrient-dense and provide health-promoting nutrients including fiber and phytochemicals (compounds in plants with antioxidant properties) that you don't get in animal foods, " says Jane LaVardera, d. Here is a complete list of the scientifically backed benefits of a vegan diet:
1. May help manage Type 2 diabetes
Eating vegetables, fruits, whole grains, nuts and legumes will help reduce the risk of Type 2 diabetes . Increasing fiber and micronutrients and reducing sugar and saturated fat intake can help manage Type 2 diabetes and reduce diabetes-related complications.
2. May reduce the risk of cardiovascular disease
According to the American Heart Association, a 100% vegan diet has shown positive results in reducing the risk of cardiovascular disease and stroke . Reduced consumption of meat and saturated fat can contribute to heart health. Reducing total body fat is also a plus that helps reduce the risk of cardiovascular disease.
3. May help in safe weight loss
Vegetarian diets are the safest bet for weight loss. These diets are full of dietary fiber, antioxidants, minerals and various phytochemicals. They have been found to help reduce body mass index in obese, overweight, and postmenopausal women. A vegetarian diet may also reduce the risk of developing obesity-related metabolic syndrome.
4. May help reduce migraines
A dietary intervention with a 100% vegan diet can have a positive effect on migraine-related headaches. A study has shown promising results in reducing the severity and frequency of headaches weekly. The anti-inflammatory and antioxidant properties of the vegetarian diet can be an explanation for this result .
5. May reduce joint and muscle pain
A vegan diet may help reduce joint pain associated with arthritis and fibromyalgia. A 100% vegan diet or lacto-vegetarian diet has been found to help reduce inflammation and pain as well as psychological distress caused by muscle and joint pain .
6. May help reduce cancer risk
"When I look at all the evidence for living a lifestyle that prioritizes health and reduces the risk of cancer, it's all about plants, “says Dr. Katie Takayasu, doctor of Integrative Medicine."Yes, a vegetarian diet also helps reduce the risk of cancer due to its high antioxidant content. Besides medical treatment and cancer treatment, a diet rich in plants can help manage various types of cancers (prostate, breast, digestive system, colon and rectum) .
7. May help manage kidney disease
In one study, 14,686 middle-aged adults were studied over 24 years . The study recorded 4,343 cases of kidney disease in this time frame. Researchers found that increased adherence to a vegetarian diet slowed the progression of kidney disease. Vegetarian diets are considered safe and recommended for primary and secondary prevention of Rhea (chronic kidney disease) .
8. May help control high blood pressure
High blood pressure (or hypertension) can lead to a number of health complications including an increased risk of heart disease. A vegetarian diet is the best dietary intervention to reduce systolic and diastolic blood pressure . The low sodium content in plant-based diets is a major factor contributing to lowering blood pressure . Nitric oxide in plant-based diets also acts as a vasodilator and helps blood flow properly .
These are the eight health benefits of a vegan diet. Obviously, reducing or avoiding animal products can show significant improvements in one's health. Check out the following diet chart to get an idea of how to design your vegan diet plan on a daily basis.
Adjust this diet chart according to your nutritional preferences. You can add vegetables, fruits, whole grains, nuts, seeds and your favorite healthy fats. Check out the following grocery shopping list to help you get started. Take a screenshot for later reference.
Why a vegetarian diet is good for you, according to a nutritionist
To eat: a list of foods approved by a nutritionist
- Vegetables: spinach, arugula, chard, cabbage, cabbage, Chinese cabbage, Chinese cabbage, broccoli, cauliflower, purple cabbage, paprika, zucchini, chives, green onions, okra, eggplant, tomatoes, carrots, beetroot, green beans, edamame, etc.
- Fruits: apples, bananas, pears, peaches, melons, melons, honey, strawberries, raspberries, blackberries, cranberries, goji berries, pineapple, papaya, avocado, dragon fruit, mango, etc.
- Legumes: lentils, chickpeas, beans, sea beans, black beans, soybeans, green peas, etc.
- Whole grains: millet, brown rice, red rice, black rice, barley, sorghum, wheat, broken wheat, oatmeal, whole wheat bread, multi-grain bread, multi-grain biscuits, whole wheat pasta, etc.
- Healthy fats: olive oil, rice bran oil, avocado oil, peanut butter, almond butter, sunflower seed butter, margarine.
- Nuts and seeds (unsalted): almonds, walnuts, peanuts, pistachios, pecans, sunflower seeds, macadamia, hazelnuts, chia seeds, flaxseed, Pepita, sesame seeds, watermelon seeds, etc.
- Herbs and spices: coriander, dill, thyme, rosemary, thyme, cinnamon, cumin, ginger, chili, black pepper, pink Himalayan salt, black salt, coriander, turmeric, etc.
- Drinks: tea, coffee, detox drinks, fresh fruit and vegetable juices
- Animal food sources for accidental consumption: fatty fish, skinless chicken breasts, bone broth, eggs, milk, cottage cheese, unflavored yogurt, curd, etc.
You can either opt for a 100% vegan diet or a flexible diet that sometimes includes animal food sources in limited quantities. However, you should always avoid eating the following foods.
Why a vegetarian diet is good for you, according to a nutritionist
Do not eat: a list of foods to avoid
- Saturated fats: red meat such as beef, pork, lamb, veal, bacon, bacon, bacon, biscuits, cakes, lard, coconut oil, palm oil, butter, margarine, cheese, cheese, mayonnaise, etc.
- Canned foods: ready-to-eat, cup noodles, canned juices, soft drinks, sauces, frozen foods, etc.
- Trans fats: French fries, potato wedges, potato chips, fried foods, fried chicken, pizza, burgers, biscuits, pies, non-dairy coffee creamer, etc.
- Trans fats: French fries, potato wedges, potato chips, fried foods, fried chicken, pizza, burgers, biscuits, pies, non-dairy coffee creamer, etc.
A vegetarian diet is a complete overhaul of lifestyle. It certainly has many benefits. But are there examples from real life Of course! Scroll down to check the effects of the vegan diet in just 3 months.
If you are new to a vegan diet, you can immerse yourself a little by changing your entire diet at once. But don't worry. Here's a step-by-step guide to starting a vegan diet. Move your mouse down.
Getting started: a beginner's guide to starting a vegan diet
- Give your kitchen a new look: this is the most important step to get started. Out of sight, out of mind – isn't it Donate all canned foods and other foods high in saturated fats and trans fats. Bring fresh vegetables, fruits, whole grains, healthy fats, herbs, spices, and some animal food sources if you choose a flexible vegetarian diet.
- Go slowly, but be constant: change your diet with one or two meals a day. Start eating only plant foods at one or two of your biggest meals – breakfast, lunch or dinner. Give yourself one week to adapt to new eating habits. You can follow a full vegetarian diet from the second week.
- Snack attentively: snacking is also very important. Trans fats are easy to consume through vegan snacks such as potato chips. Consume nuts and seeds, crunchy fruits or vegetables such as carrots and cucumbers for a delicious snack.
- Include animal food sources, if you want: you can follow a vegetarian diet and still have animal food sources in moderation. This concept of flexibility works for vegetarians who consume milk, yogurt, cheese, eggs, etc. It also works with people who are trying to reduce the consumption of meat, fish and dairy products. Mantra is the consumption of more plant foods than animal foods.
- Make your food tasty: a colorful dish of plant foods should also taste good. Use different cooking styles, check out easy recipes, make your own salad dressings and sauces to make your food delicious.
- Reward yourself: sticking to your new eating habits requires effort and determination. If you've done that, it's time to reward yourself. You can buy useful equipment for yourself (juicer, whisk, etc.), post a before and after selfie on your social media, or buy a book on mindfulness or meditation to continue improving your new lifestyle.
A vegetarian diet has many benefits. However, it may also have one drawback.
Why a vegetarian diet is good for you, according to a nutritionist
Side effects: how to overcome nutritional deficiencies
Vitamin B 12 is unique to animal foods, so people on a 100% vegan diet should deliberately get enough of it. Try cooking with nutritional yeast (it's a great alternative to cheese). Studies also show that Nori can be a plant source of B 12. Those who follow a vegetarian-only diet may also consider taking a supplement, “he said.
Vitamin D often needs to be supplemented or consumed by eating fortified foods (always talk to a doctor before starting any supplements).“It adds " zinc, omega-3, iron, and iodine are also worrying nutrients. Zinc is found in nuts, seeds, whole grains and legumes such as chickpeas or lentils. Omega-3s may require supplementation (talk to your doctor before you start taking any supplements) but they are found in hemp seeds, chia seeds, flaxseed, and walnuts. Iodine is found in seaweed and fortified salts “.
Iron is found in many plant foods including leafy vegetables, whole grains, nuts, seeds, and legumes. "Vitamin C found in fruits and vegetables can help iron absorption.
Regarding calcium, she says, “calcium can also be obtained from plant foods including beans, green vegetables, almonds and sesame seeds.”
For protein including a variety of plant-based foods including legumes, beans, nuts, seeds and whole grains in your day is an easy way to ensure that your daily protein needs are met”.
The key to preventing nutritional deficiencies in a vegan diet is to eat a combination of recommended foods along with supplements (only after consulting a licensed doctor) and get your daily dose of vitamin D by sunbathing in the sun in the early hours of the morning for at least 10 minutes.
A vegetarian diet is rich in nutrients and biologically active compounds with antioxidant properties necessary for the body. With a lack of saturated fat, these foods help reduce the risk of cardiovascular disease. Furthermore, eating vegetables, fruits, whole grains, seeds and nuts helps reduce the incidence of Type 2 diabetes, migraines, high blood pressure, cancer and kidney disease.
While on this diet, you may be tempted to snack on fast foods that contain trans fats. Therefore, avoid eating them and nibble seeds and nuts instead for better health. However, vegetarian diets may lack certain nutrients such as vitamin B12 and D, zinc, iron, iodine, and omega-3 fatty acids. So, their complement is crucial.
Conclusion
- A vegetarian diet consisting of fruits, vegetables, nuts and grains can positively affect your physical and mental health.
- You can follow a 100% vegan diet or be flexible in eating animal products occasionally.
- A vegan diet may help improve heart, kidney and joint health, and also help manage weight loss.