Have you ever wondered why many people become vegetarian and choose this type of diet? For some of us, eating vegetarian is a way to live healthier or avoid hormones used in animal foods. For others, such a diet has more to do with religion, animal rights or environmental concerns. However, if you are considering this transition, you should first consider whether you want to become a true vegetarian. Once you've decided which foods you want to avoid, you can also come up with a diet plan. This way you can ensure that you are still able to get all the nutrients your body needs. What can actually make us give up meat? Here are some of the main reasons, as well as the pros and cons, if you want to become a vegetarian.
Why become a vegetarian?
Onevegetarian diethas many benefits if you follow a good nutrition plan properly. If you avoid meat but eat only processed breads and pastas, excess sugar, and very few vegetables and fruits, you probably won't reap many of the benefits of this diet. However, if you eat a proper vegetarian diet, that means you don't eat meat, poultry or eat fish. This category of eaters can be further divided by the animal products they choose for their diet:
- Becoming an ovolacto-vegetarian means eating both eggs and dairy products.
- Lacto-vegetarians eat dairy products but not eggs.
- Ovo-vegetarians eat eggs but no dairy products.
If you follow a vegan diet, you don't eat meat, poultry or fish. However, they also do not consume dairy products, eggs or other animal products such as gelatin or honey. Flexitarians and others follow a so-called semi-vegetarian or flexitarian diet. People following this diet eat mostly plant-based foods, but occasionally eat meat, dairy products, eggs, poultry, and fish in small amounts.
Religious and ethical reasons
Many people may become vegetarian, mainly for religious reasons. Several religions prohibit or restrict the consumption of animal meat. For example, many Hindu sects prohibit meat consumption. However, most Indian restaurants have different types of meat and fish on the menu. AMajority of Buddhistsas well as some of the Christian movements, including the Seventh-day Adventists, are vegetarian.
Many are guided by a personal philosophy so that they can choose this diet. It is morally and ethically wrong for them to consume animal meat and animal products such as eggs and milk. Since keeping animals in confined spaces is considered inhumane, many people today decide to forego meat.
Other concerns about meat include the way many producers treat it. It is rare for meat to become contaminated during processing. One such example is the 1982 food poisoning outbreak in the United States. This was caused by burgers made from infected beef in fast food restaurants. The other major problem with beef is “mad cow disease,” which has spread throughout Europe and the United States.
Ecological and economic reasons
Many people choose vegetarianism because they fear that producing animal products causes enormous harm to the environment. Due to the high global demand for meat, most small family farms have grown into large meat production operations. This is inevitably associated with greater damage to nature. The use of fertilizers in animal feed, herbicides, veterinary drugs and so on makes these products dangerous for the environment.
Health Benefits
An important reason why vegetarians avoid meat is the adverse health effects of meat products. Some studies have shown that moderate vegetarianism, which does not exclude all animal products and meat products, has an extremely positive effect on human health. This type of diet can reduce the risk of a number of chronic diseases.
Reduced fat intake and calorie intake also reduce the risk of obesity and overweight. This can also help with type 2 diabetes in people with a family history. This allows you to maintain your blood pressure as usual. If you include more fruits and vegetables in your diet at the expense of fat, this will also have a corresponding effect on your blood pressure. Statistics also show that people who avoid meat exercise more, which also increases heart activity and lowers blood pressure.
Good for heart health
The reduced risk of heart disease is also a good reason why you can become a vegetarian. This is due to the reduced intake of saturated fats from meat and the consumption of antioxidants found in most plant foods. Improved activity of the digestive system, diseases such as constipation and diverticula are rare in vegetarians due to the fiber-rich diet.
Vegetarianism also offers a reduced risk of kidney disease, kidney stones and bile. A lower protein content in the vegetarian diet as well as the predominantUse of plant proteins(such as soy) are probably the cause of the reduced risk of kidney disease. Vegetarians are up to a third less likely to die or be hospitalized from heart disease, according to trusted sources. Of course, the choice of food is very important – vegetarian or not. If you want to reap the heart-protecting benefits of this diet, consider choosing:
• Fiber-rich whole grain products
• Legumes
• Nuts
• Vegetables and fruits
• other low glycemic foods
The idea is to consume soluble fiber and choose foods that help keep blood sugar levels stable. This way you can lower your cholesterol and overall risk of a heart attack.
Reduced risk of cancer
While the benefit is not entirely significant, vegetarians may have an advantage in the sense that their risk of cancer decreases. Such studies have found that a vegetarian diet can reduce the risk of cancer in general in populations with high mortality rates. In addition, the scientists' results show that certain types of animal-free diets reduce the risk of certain types of cancer:
- A vegan diet has been found to reduce the risk of cancer more than other diets.
- Vegetarianism also offers the greatest protection against female-specific cancers.
- According to information, a vegetarian ovolacto diet can help against cancer of the gastrointestinal tract.
However, other reliable studies have found that there is only a non-significant decrease in the risk of colon cancer in people who follow a vegetarian diet. Many researchers claim that a diet full of fresh fruits and vegetables could be the key. So being a vegetarian can make it easier for you to get the recommended five daily servings. An exclusively vegan diet is not absolutely necessary, as a plant-based diet with lots of fruit and vegetables could also be beneficial.
Disadvantages of the vegetarian diet
Despite the undeniable advantages of a vegetarian diet, it also has a number of disadvantages. Limited intake of meat and dairy products is a possible cause of inadequate intake of important nutrients. The lack of important nutrients is even more acute among extreme vegetarians. However, people who consume milk, eggs and other animal products (except meat) are less likely to suffer from deficiencies in important nutrients. There are studies that show that vegetarian meals are not suitable for certain groups such as active athletes and teenagers.
The main problem with vegetarian dishes is thatSupply of high-quality protein, which is most readily available through meat intake. However, a balanced vegetarian diet that also includes other animal foods can meet the body's protein needs. Nutritionists in the United States and Canada agree that a properly planned vegetarian diet can be beneficial to health. The diet contains all the necessary nutrients and reduces the risk of some chronic diseases. So what are the health benefits of a vegetarian diet? Such a diet plan has many benefits if you follow them correctly. If you avoid meat but only eat processed breads and pastas, excess sugar, and very few vegetables and fruits, you probably won't reap many of the benefits of this diet.
Is a vegetarian diet safe?
The risks associated with vegetarianism sometimes include deficiencies in certain vitamins and minerals, such as vitamin B-12 and omega-3 fatty acids. So the foods you choose make the difference. You can technically become a vegetarian following a diet consisting entirely of snacks, french fries, and milkshakes that have little nutritional value. As a result, the many health benefits may not apply. Remember: Empty calories can sneak into any type of diet, whether it includes meat or without.
Pregnant and nursing mothers can also get the nutrients they need from a vegetarian diet. The same applies to children. If you are a veganFollow diet and get pregnantIf you are breastfeeding, or have a child, you may need to add additional vitamin B-12 and vitamin D. Supplemental iron, folic acid, and omega-3 fatty acids are also a good idea, although vegetarians usually actually consume more folic acid than people on meat-based diets.
How can you become a vegetarian?
First, set a date. You can mark your calendar with the date you start the vegetarian diet. Or you can decide to take a step-by-step approach. It may work best to give up red meat first, then poultry, then fish. Or you can make your pantry completely vegetarian and start with a clean slate. You can also choose specific days of the week to eat vegetarian, such as: B. meatless Mondays. You can slowly add more days as you get used to following this diet.
Resist temptation
There are many forms of vegetarian diets. So it doesn't always have to be all or nothing. This means that if you want to avoid certain foods for a specific reason, you can look for tasty alternatives by browsing for them at the grocery store. There you will find vegetarian burgers, meat substitute chicken nuggets and all sorts of meat alternatives. However, also keep in mind that some of these foods are heavily processed and may not be the best choice to consume on a regular basis. Another approach is to focus on trying new vegetarian foods rather than choosing what you can't eat. Try new vegetables, cooking methods and meat alternatives. You can discover flavors you didn't know you would like.
Swap ingredients with meat substitutes
You may still be able to make many of your favorite recipes vegetarian or vegan. You can often replace the main protein with a vegetarian source like tofu or tempeh. If the recipe includes animal broth, you can use vegetable broth instead. If you're avoiding dairy, try a non-dairy like almond or soy. Here are some suggestions:
- Meat, poultry or fish:Tofu, tempeh, wheat meat, lentils, structured vegetable protein, jackfruit, mushrooms
- Cheese:Soy, cashew, other nut or aquafaba cheese, nutritional yeast
- Beef or chicken broth:Vegetable broth or broth
- Milch:Soy milk, almond milk, coconut milk, rice milk
- Owner:1 tablespoon ground flour or chia seeds + 3 tablespoons warm water, ¼ cup pureed tofu or try pureed bananas, sweet potatoes or applesauce
