Advantages And Disadvantages Of Vegetarian Diet

Vegetarian diet sketches in our head a model of healthy and very natural diet, however, the vegetarian diet has its advantages and disadvantages and may or may not favor our body, so this article will discuss its positive points, what its risks and how to promote health by taking a vegetarian diet.

Types of Vegetarian Diet

When talking about vegetarian diet this article will always refer to a vegetable-based diet only, since there are different types of vegetarianisms, including those that include eggs and milk, called Ovo-Lacto vegetarians, or which include or egg or milk. There are vegans or strict vegetarians who only consume foods of plant origin and there is diet on uncooked foods so they do not consume animal food or starches derived from cereals that are only consumed cooked.

This article will deal with the authentic vegetarian diet in which food is less flexible and only include foods of plant origin, for example, strict vegetarians who do not consume dairy meats or eggs but do include in their daily diet legumes, cereals, Seeds, nuts, vegetables, fruits and derivatives thereof.

Advantages and Disadvantages of Vegetarian Diet

Among the benefits of a vegetarian diet is the low intake of saturated fats that contain animal products, as well as it doesn’t contribute cholesterol that is only found in the animal kingdom. In addition, with the vegetarian diet, you can include a greater amount of fiber, and even more if you consume whole grains, which has been associated with a lower prevalence of prostate and colon cancer.

Also among the benefits of the vegetarian diet have been noted its cardioprotective power and its help to prevent obesity. However, talking about a vegetarian diet is not synonymous with a healthy diet, because you can be a vegetarian and eat daily noodles and fries with soda, which would mean not including food of animal origin but at the same time, not including vitamins, minerals or fiber, then the benefits of the vegetarian diet would be limited.

On the other hand, the disadvantages of people on a vegetarian diet are a greater risk of being deficient in some micronutrients, since the high consumption of fiber can prevent a correct absorption of minerals and also, some nutrients are scarce or not available in the vegetable kingdom. For example, Vitamin B12 is obtained from meat products only, therefore, vegetarians may lack it and suffer from anemia as a result of their deficit. It is possible to resort to supplements or the incorporation of algae to the daily diet that acquire vitamin B12 by bacterial synthesis and by contamination. Another risk is to suffer from iron deficiency because iron of vegetable origin is not easily absorbed and this can predispose to anemia.

Omega-3 fatty acid is a great highlight in fish, so vegetarians must have alternatives to incorporate this type of good fatty acids into their diet, for example, olive oil or nuts.

On the other hand, proteins from animal origin are complete and have better nutritional quality than proteins from vegetable origin. Therefore vegetarians must take care of their intake by combining foods that are complemented by lacking some essential amino acids and others do not. It is the case of legumes with cereals that form a perfect combination to obtain a complete protein like meat if consumed together.

Guide For Transitioning To A Vegetarian Diet

If your dietary habits have included foods of animal origin, and you are prepared to switch to vegetarian alternatives, the following recommendations may facilitate the transition.

There are different ways to plan a healthy vegetarian diet. The most important rule is to include a wide variety of whole grains, legumes, vegetables and fruits in different foods. Nuts and seeds can also be included. Vegetarians may also choose to include eggs and skim milk in their diet.

Vegetarian diets can include family foods such as breakfast cereals, vegetable stews, potatoes, peanut butter and spaghetti sandwiches. As well as less familiar ones such as bulgur, azuki beans, DVT textured vegetable protein derived from soybeans and soy milk. Experimenting with novel foods can provide nutritional benefits as well as enhance your gastronomic enjoyment.

Foods to facilitate transition

Some foods derived from soybeans, wheat protein, and other plant sources may facilitate the switch to a vegetarian diet because they mimic the usual meat and dairy products. Meat substitutes are made to look and taste similar to different types of meat. Some imitate sausages, hot dogs, hamburgers or chicken croquettes. Soy milk, soy yogurt, and tofu are available to those who do not consume dairy products or want to add some variety to their diet. Tofu can be crushed and seasoned to make a filling of lasagna or other preparations. Textured vegetable protein (DVT) has the appearance and texture of minced meat and can be used to make spaghetti sauce, tacos, and other dishes.

The easiest is a gradual approach

Some people decide to switch from their usual diet to a vegan scheme. Others prefer a more gradual approach. This allows for a comfortable transition and offers time to find many new ways to meet nutritional needs. The ultimate goal is to make changes that can coexist and that are nutritionally successful. The following outline outlines an easy transition to a vegetarian diet.

Analyze your current diet

Make a list of the foods and menus you eat normally.
Identify foods and dishes that are vegetarian, and use them as a basis.
Some examples may be spaghetti with marinara sauce, bean burritos, or cheese sandwiches.
Plan to eat a vegetarian dish several times a week using foods that you know and that you like.
Add more vegetarian dishes by reviewing your favorite meat-based recipes. For example, chili can be prepared with beans, TVP or tofu instead of minced meat.

Expand your options by discovering new recipes in cookbooks and trying out various store products.
Many vegetarian meals can be prepared without a prescription or without spending too much time in the kitchen. Try the spiced rice mixes, the spaghetti with boat sauce, vegetable chow mein, burritos with canned beans, vegetarian beans with rice. Try several brands of hamburgers and meatless vegetable hot dogs.
Make a list of vegetarian dishes that you can take away from home.

Make an inventory of your options in the cafeteria, nearby restaurants, takeaway stores, and small supermarkets. Look for vegetarian soups, salads, pasta salads, spring pasta, vegetable pizza and roasted potatoes. Chinese, Thai, Indian and Middle Eastern restaurants offer numerous vegetarian entrees. Small supermarket options may include some bean burrito or some frozen microwave entree. Plan vegetarian meals to go out, using leftovers prepared from home or restaurant. Other transportable vegetarian ideas may be soups of beans or vegetables in a thermos, peanut butter, and banana snacks,

Remove the meat at breakfast by looking for meat substitutes that look and taste similar to bacon or sausage, to facilitate change.
Repeat your menu then add some variety such as cereals, legumes and soy products, vegetables and fruits.