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Can a Vegetarian Diet Help You Lose Weight and Get Healthier?
| Posted on Jul 22, 2011 |
Many people are vegetarians, but should you be? After another E-coli outbreak from tainted hamburger a vegetarian diet may be sounding pretty attractive. There are a number of reasons people eat a vegetarian diet including health, religion, ethnicity, animal welfare, or environmental reasons. Whatever the reason, a vegetarian diet can be a healthy way to go. Scientific studies have shown that a vegetarian diet decreases the incidence of death from heart disease. A vegetarian diet also helps lower your blood pressure and your cholesterol and improves blood sugar in those with type 2 diabetes. If you want to lose weight, a vegetarian diet might be very beneficial. Vegetarians tend to have a lower body mass index compared to those who eat meat and milk products. Overall, vegetarian’s body weight is generally closer to desirable levels. This may be because they consume a higher amount of cereals, nuts, fruits and vegetables and a lower intake of calorie dense foods such as butter, cream, lard and ground beef. What is a Vegetarian Diet?
A vegetarian diet is a plant-based diet that includes vegetables, fruits, legumes, seeds, and nuts. Vegetarians do not eat meat. There are several variations of the vegetarian diet depending on what animal products they eat.Types of vegetarians include:
- Vegans: Only plant-based foods. No meat, poultry, fish, milk, eggs or cheese.
- Lacto-vegetarians: Eat plant-based foods, milk and milk products (i.e. cheese, yogurt, cottage cheese, butter). No eggs, meat, fish or poultry.
- Lacto-ovo-vegetarians: Eat plant-based foods, milk and milk products (i.e. cheese, yogurt, cottage cheese, butter) and eggs. No meat, fish, or poultry.
Getting Started With a Vegetarian Diet
If you’re thinking of becoming a vegetarian, how do you get started? One strategy would be to start slowly. Begin with giving up red meat (perhaps just ground beef), then gradually removing all red meats, poultry, fish, and milk/dairy products. Start with dishes you’re familiar with such as a stir-fry or spaghetti – just do it vegetarian style. A vegetable stir-fry or meatless spaghetti with veggies such as mushrooms, olives, peppers and even carrots is a great alternative. There are also a number of meatless substitutions that you can add to your dishes such as sausages made from soya, soy products such as tofu, legumes such as lentils, chick peas or black beans, or textured vegetable protein (TVP). TVP is a meat substitute made from defatted soy flour and is a great source of protein, iron, and fiber. Most importantly, be creative and have fun. There are many wonderful recipes and restaurants out there with delicious, healthy vegetarian dishes.Some alternatives commonly used in vegetarian cooking include:
- Milk: Soymilk, rice milk, almond milk
- Cheese: Soy cheese, dairy free cheese alternatives
- Eggs: Tofu or milled flaxseed
- Butter: Olive oil, water, vegetable broth, wine, fat free cooking spray
- Meat: Quinoa, almonds, tempeh / tofu, legumes
Important Health Points For a Vegetarian Diet
If you eat a vegetarian diet, it is important to maintain a balanced diet and be sure you are still getting the appropriate nutrients. The American Dietetic Association has concluded that a well-planned vegetarian diet is appropriate for individuals at any stage of their life. In general, vegan diets tend to be rich in fiber, carbohydrates, folic acid, vitamin C, vitamin E, and n-6 fatty acids (unsaturated fatty acids). Their diets are relatively low in protein, saturated fat, vitamin B12, iron, and calcium compared to non-vegetarians. Vegetarians commonly emphasize the following foods to make sure they meet the recommended daily intake.Protein: Nuts, seeds, legumes, Whole grains, soy products
Calcium: Dark green vegetables (i.e spinach or broccoli) nuts and seeds
Iron: Dried beans and peas, legumes, grains, and dark green vegetables such as spinach and broccoli
Vitamin B12: Enriched cereals, soy products, supplements that contain vitamin B
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All articles on Achieve-Life.com are written by board certified physicians.
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