Is vegetarianism really as useful as the followers of this trend claim? Who better not to give up animal food? Should I stick to a vegetarian diet for the rest of my life or practice it from time to time? Let’s try to answer all these questions.
But there are also people who choose a vegetarian diet because of the health benefits. Medical studies have shown that vegetarians are one-third less likely to be hospitalized or die from cardiovascular disease compared to people who consume meat and fish.
Why do people become vegetarians?
There are many reasons why people become vegetarians. Some become vegetarian for religious or ethical reasons. Someone does not like the taste of meat, and some just want to be in line with the fashion trend.
But there are also people who choose a vegetarian diet because of the health benefits. Medical studies have shown that vegetarians are one-third less likely to be hospitalized or die from cardiovascular disease compared to people who consume meat and fish.
But there are also people who choose a vegetarian diet because of the health benefits. Medical studies have shown that vegetarians are one-third less likely to be hospitalized or die from cardiovascular disease compared to people who consume meat and fish.
What are the types of vegetarianism?
Vegetarians are divided into groups depending on the products excluded from the diet:
Vegans eat only plant foods and exclude meat, fish, poultry, eggs, honey, and dairy products.
Lacto-vegetarians eat plant and dairy products but do not eat meat, fish, poultry, or eggs.
Lacto-Ovo vegetarians eat plant foods, eggs, and dairy, and exclude meat, fish, and poultry.
Semi-vegetarians eat mostly plant-based foods but also add meat, fish, poultry, eggs, and dairy products in small amounts.
Strict vegans make sure that their usual products do not contain additives of animal origin. For example, after all, red food coloring E120, which is made from special bugs, can be added to food. And almost all cookies contain butter or milk. Some wines and beers are made using animal products.
Specialty stores sell tofu and other soy products, protein bars, whole grain pancakes, and fruit smoothies. Instead of butter, coconut, peanut, or avocado butter will do. They even produce vegan spreads, which are actually vegetable margarine.
What are the health benefits of vegetarianism?
Nutritionists have linked a vegetarian lifestyle to improved longevity and quality of life. Such people are less likely to suffer from obesity and type 2 diabetes. They rarely have hypertension.
Vegetarians consume less fat, but more fiber. If the diet is properly balanced, then this diet will not bring much harm to the body. A complete vegetarian diet may also work effectively against chronic disease and premature aging.
What are the dangers of vegetarianism?
For many patients, nutritionists reasonably prescribe vegetarianism for several months. But few doctors are ready to admit that a vegan can get the necessary amount of amino acids in the composition of food and the level of vitamins and minerals the body needs. Some doctors even believe that from a medical point of view, veganism is not a diet at all, but a mental disorder similar to anorexia, and requires treatment.
These trace elements cannot be obtained from plant products in the required amount:iron
- zinc
- calcium
- iodine
- vitamin B12
- omega-3 fatty acids
Older people have a high risk of developing osteoporosis with a deficiency of calcium, which comes, including with milk. Vegetable protein is poorly digested and has an inferior amino acid composition. It can be added that in India, where more than half of the population is vegetarians, the average life expectancy is 63 years. And in the countries of Scandinavia, where fatty fish and meat products traditionally predominate in the diet, it is about 75 years old.
How to safely switch to a vegetarian diet
If you decide to switch to a vegetarian diet, first of all, consult a nutritionist. The menu should be at least 50 grams of protein and 70 grams of fat. Stock up on vitamins. Elements A and C will be enough for you, but vitamins D, E, P and many of the B group will have to be bought at a pharmacy.
Remember that a person needs a few milligrams of zinc, copper, iron and a few grams of macronutrients such as magnesium, sodium, calcium, phosphorus per day. If you’re determined to stick to a vegan diet, watch your calorie intake and don’t cut back on your physical activity, so keep on living a healthy lifestyle.