Types of nutrition according to the health status of an adult – Second part
Veganism has proven to be very effective in matters of good health and general vitality. In the Adventist Health Study 2, a very small risk of type 2 diabetes was found in subjects who used veganism.
- Vegetarian dietary nutrition – is based on food of plant origin (fruits, vegetables, legumes, nuts, soybeans and seeds). A vegan diet excludes all foods of animal origin (ie eggs and dairy products) that are allowed in a vegetarian diet. Meat and seafood are not part of a vegan or vegetarian diet.
- The good sides of a vegetarian diet are a low intake of fat (especially saturated) and a high intake of dietary fiber. This way of eating significantly reduces the risk of any heart disease, cancer and diabetes 2.
- The downsides are that a vegetarian diet is not necessarily healthy (because there are a lot of nutrient-poor processed foods that are sold as vegetarian food). A person should focus only on unprocessed food of plant origin (to make maximum use of the good sides of this way of eating).
- Switching to vegetarianism is much more than eliminating meat from the diet. Food should be varied and include legumes, nuts, soy, seeds, grains, fruits and vegetables. Each meal can be enriched with fresh salad, whole grains and vegetable proteins (tofu, tempeh, legumes).
- With a strict vegetarian (and vegan) diet, vitamin B12 (which is found only in foods of animal origin) is not taken in. It is necessary to use additional B12 vitamin supplements.
- Blood sugar diet – this diet is similar to the Mediterranean diet with plenty of vegetables and moderate healthy fats. Carbohydrate intake is reduced and, in the initial stages, prohibited. Dietary nutrition is carried out in 3 phases – for 8 weeks, the daily intake is 800 kcal, in the second phase, only 800 kcal is consumed for 2 days, and for the other 5 days, the Mediterranean diet is used, but with a reduced intake of carbohydrates, and in the third phase, it is actually a process of long-term adoption Mediterranean diet with reduced carbohydrate intake. Alcohol is not recommended during the first 2 phases, and in the third it is allowed in small quantities.
- The good sides are advocating plenty of vegetables and quality carbohydrates. And the downside is that this way of eating is difficult to sustain in the first phase (due to low energy intake). There is a constant feeling of hunger, headaches, fatigue, dizziness and constipation. Exercise becomes almost impossible. The benefit is obtained if the user immediately moves on to the other two phases that work realistically.
- Blood-Sugar diet is not safe for everyone and should be adapted to the individual needs of the user (patient), especially if the person is taking therapy for diabetes and high blood pressure. Consultation with the pharmacist is mandatory before starting use.
- Mediterranean diet is based on vegetables, fruits, legumes, olive oil, nuts, fish. Dairy products are represented in small quantities and meat in very small quantities. Carbohydrate intake is reduced, but not insufficient, and is replaced with an increased intake of healthy monounsaturated fatty acids from food (olive oil, avocado, stone fruits and seeds). Red wine is regularly consumed in moderate quantities.
- The Mediterranean diet emphasizes plant-based rather than animal-based foods, but also healthier fats and foods rich in complex carbohydrates. This way of eating has been proven to help prevent and control type 2 diabetes, prevent cardiovascular disease, and significantly reduce the risk of cancer and mortality.
- There are no downsides to this diet because most doctors and experts (in the field of health and nutrition) always recommend it.
- Adapting to a plant-based diet can be more difficult for beginners, especially when preparing meals. That is why it is recommended to use the “Cook for Mediterranean nutrition”.
- The advantage of the Mediterranean diet is the choice of food, a different approach to nutrition and meal preparation. This type of diet sometimes also means enjoying shopping and getting groceries, as well as socializing and sharing meals among people (family, neighbors, friends, work colleagues and acquaintances)