Benefits of a vegetarian diet
Numerous studies and scientists say that with a vegetarian diet, anyone can lose weight, lower blood glucose and blood pressure, prevent the development of heart disease and slow the progression of type 2 diabetes. or to become a vegetarian. A plant-based diet also helps people with diabetes and control their diabetes. Some scientists even believe that avoiding a diet of animal origin can completely cure diabetes. The analysis of the results of the mentioned studies shows that the elimination of animal fat improves insulin sensitivity. A diet with vegetables lowers the level of glycosylated hemoglobin (HbA1c). As HbA1c increases, the risk of diabetic complications increases (nerve damage, vision problems and heart disease). The study found that a vegetarian or vegan diet lowers glycosylated hemoglobin levels by 0.4% to 0.7%.
Vegetarian diet, vegan diet and pescaterian diet is a type of plant-based diet. These definitions (from the strictest to the least strict) indicate the types of food that each regime includes (fruits, vegetables, nuts, seeds, legumes and whole grains). People often become vegetarians knowing the research that confirms that meat (especially meat rich in fat) causes many degenerative problems and is rich in dangerous substances (growth hormone, antibiotics, etc.) that are added to animal feed to accelerate development and increase body weight. animals (which also causes a multitude of disorders in the body).
Raw food diet: food is not cooked or cooked and does not heat above 65 ° C. Foods can be ground, cut in a blender, eaten raw or drink squeezed juice. This type of diet is not necessarily vegetarian. Some followers eat unprocessed and uncooked meat, seafood, eggs and cheeses, and unpasteurized dairy products. This diet usually excludes alcohol, caffeine, processed sugar, fats and oils.
Vegan diet: excludes foods of animal origin (meat, poultry, seafood, eggs and dairy products).
Lactovegetarianism: excludes foods of animal origin but includes dairy products.
Ovovegetarianism: excludes food of animal origin but includes eggs.
Lacto-ovo’s vegetarianism: excludes foods of animal origin but includes eggs and dairy products.
Pescatarianism: excludes food of animal origin but includes seafood, eggs and dairy products.
Flexitarianism: A vegetarian-style diet that includes small amounts of red meat, poultry, seafood, eggs, and dairy products.
- Vegetarian meals are easy to prepare: in just a few moments you can prepare a vegetarian tortilla with legumes, stewed vegetables (onions and green peppers) or a salad with beans, corn and nuts.
- Start vegetarianism with a meat-free Monday – this way each person will eat less meat over time. Gradually introduce another day without meat during the week.
- Legumes and cereals at your fingertips – cook larger quantities of cereals (barley, quinoa, brown rice). Freeze leftovers in smaller portions. Put in soups, stews and salads.
- Control the intake of carbohydrates and calories in the body – eat peanut butter without added sugar and low-fat cheese and egg whites.
- A combination of fruit for breakfast-yogurt, young cheese, cold or hot porridge rich in flavors, pancakes or waffles of whole grains or omelet with vegetables.
- Adults can absorb 10% of the total daily calories from protein. That’s about 55 grams of protein a day for a woman of 63 kilograms of weight, which is not much because 120 grams of cooked meat contains 30 grams of protein. In a vegetarian diet, proteins are rich in cereals, legumes, nuts, vegetables, eggs and dairy products. If a person eats these foods in sufficient quantities then this food choice can satisfy the daily protein intake.
- Meat people often eat out of habit. Meat can be replaced with grilled vegetables, mushrooms, avocados, nuts, soy sauce and cheeses.
- Vegetarian diet is not always a guarantee that people eat healthy food. If a person eats a lot of cheese, whole milk products and sweets then he will not be healthier.