Benefits & & Benefits of Vegetarian Walking

Vegetarian, vegan, plant-based, all similar terms with some noticeable differences. It can be confusing to know which approach is best for you, especially when you're trying to make some healthy changes. This article examines the differences between these diets and examines the available research on the benefits of switching to a diet that focuses primarily on plants (and may or may not avoid meat entirely).

Types of plant-based diets

Vegetarian diets typically include all fruits, vegetables, grains, legumes, nuts and seeds and may include eggs and dairy products. All of these diets typically exclude all meat (meat).Vegetableis a broad term for vegan and vegetarian diets, defined by the type or frequency of animal products consumed. There are also subgroups within these diets defined by the types of animal products consumed or avoided:

• Lacto-Ovo-Vegetarier: Verbraucht Eier und Milchprodukte
• Lacto-Vegetarier: Verbraucht Milchprodukte
• Ovo-Vegetarier: Verbraucht Eier
• Pescetarian: Verbraucht Fisch
• Halbvegetarisch: Verbraucht gelegentlich Fleisch (ein- oder zweimal pro Woche) oder schließt alles rote Fleisch aus
• Flexitarisch: Verbraucht selten Fleisch (ein- oder zweimal pro Monat)
• Vegan: Verbraucht keine tierischen Produkte

Given this spectrum of herbal classifications, it can be difficult to determine exactly which types provide the most health benefits from the available research. For example, cardiovascular disease (CVD) takes years to develop, so a well-controlled short-term study cannot adequately estimate CVD risk. Therefore, we must rely on studying the relationships between dietary habits and health factors. Overall, a well-planned and implemented vegetarian diet can ensure adequate nutrition, promote overall health, and reduce the risk of serious chronic diseases.

Let's take a look at some of the specific health benefits of a plant-based diet.

Benefit #1: Increased intake of healthy foods

Eating a variety of vegetables and whole fruits is a Key recommendation of healthy eating habits. A varied consumption of fruits, vegetables, whole grains, legumes and nuts at an appropriate calorie content usually results in adequate fiber intake and low intake of saturated fat and hydrogenated vegetable oils. As a result, Vegetarians often have lower body mass indices (BMI), LDL cholesterol, blood pressure and reduced rates of stroke, type 2 diabetes, certain cancers and death from heart disease than non-vegetarians.

Further, vegetarian eating habits abound health-promoting secondary plant substances as well as vitamins C and E, which act as antioxidants to protect against oxidative stress. Additionally, these eating habits provide foods rich in magnesium and potassium, which can improve insulin sensitivity and vascular function, respectively. The fiber along with phytochemicals can help improve and maintain the microbiome in the intestine.

In summary, potential mechanisms for improved health through vegetarian eating plans include weight loss/maintenance, blood sugar control, improved lipid profile, reduced blood pressure, reduced inflammation, and improved gut health.

Benefit #2: Reduced intake of unhealthy foods

Various nutritional factors in animal foods have been associated with an increased risk of CVD. In the past, saturated fats found in meat have been linked to elevated cholesterol levels and other adverse disease risk profiles. Interesting, saturated fats themselves may not be responsible for many of the adverse health effects with which they have been linked, but meat processing may be to blame. Consume preservatives In processed meats like sodium, nitrates and nitrites can increase blood pressure and impair insulin response.

Most research shows a sliding scale of improved health outcomes of increased plant intake with decreased meat intake. However, completely eliminating meat and dairy products may not be necessary for good health as they can be part of a healthy dietary pattern. Choosing whole foods over processed foods is also an important strategy for maximizing the health benefits of a diet plan.

Become a vegetarian

As previously mentioned, the term “vegetarian” can mean a lot of things to many people because vegetarians have different dietary practices. Here are some suggestions for switching to a plant-based diet:

• Reduzieren Sie schrittweise die Aufnahme von Tierfutter, da diese Methode einfacher anzuwenden und einzuhalten ist als extremere Empfehlungen, z. B. der vollständige Ausschluss aller tierischen Produkte.
• Beginnen Sie mit ein paar pflanzlichen Mahlzeiten pro Woche und schaffen Sie eine nachhaltige Gewohnheit.
• Integrieren Sie ein Thema in Ihre Essensplanung. Sie können beispielsweise mit „Fleischlosen Montagen“ beginnen und die Idee schrittweise auf zwei bis drei Tage pro Woche erweitern. Oder probieren Sie „Vegan Before 6“, einen Ansatz, bei dem Fleisch und tierische Produkte nur zum Abendessen zugelassen werden.
• Berücksichtigen Sie die Nachhaltigkeit in Bezug auf die Langlebigkeit eines Diätplans. Zum Beispiel ist es wahrscheinlich einfacher, über einen langen Zeitraum einen halbvegetarischen Ernährungsplan zu befolgen als einen strengen veganen Ernährungsplan.
• Verstehen Sie, dass gesunde Ernährung ein Lebensstil ist, keine 30-Tage-Herausforderung.

The Wrong Way to Follow a Vegetarian Diet

As with any diet plan, there are healthy and not-so-healthy versions of vegetarianism, and being any type of vegetarian by name does not guarantee the health benefits previously discussed. Soda, cookies, French fries, macaroni and cheese, and sugary cereals are vegetarian foods. Of course, a vegetarian diet can be high in calories, sugar, preservatives, and unhealthy fats. Strict vegetarian diets can also leave out certain nutrients, especially omega-3 fatty acids, calcium, vitamin D, iron, zinc and vitamin B12. Creating a healthy vegetarian diet involves planning and preparing meals to avoid missing out on important nutrients.

A plant-based diet may also need to include fortified foods (i.e. vitamins and minerals added to the product) and possibly a supplement. Vitamin B12 in particular is only available from animal foods or dietary supplements. However, eggs and milk contain B12; This means that a lacto-ovo vegetarian has fewer nutritional gaps to fill than a vegan.

Summary

In fact, consuming adequate amounts of vegetables and fruits is most strongly correlated with reduced risk of disease, particularly CVD (USDA, 2015). A healthy diet (including or excluding meat products) should include more vegetables and fewer processed foods. No matter what approach to nutrition you take, make healthy eating a lifestyle you can follow for years to come.