What is a vegetarian diet?

A vegetarian diet is the name given to a type of diet that excludes the consumption of all types of meat from everyday life. There are several ways to be a vegetarian, including ^:

• ova – lacto vegetarians – who consume milk and eggs, but no meat;
• lacto-vegetarians – who consume milk, but exclude meat and eggs from their diet;
• ovo-vegetarians – who eat eggs, but exclude milk and meat from their diet;
• partial vegetarians, who exclude some types of meat, but consume others and also their derivatives.

There are also vegans, which we will talk about at another point in our conversation.

In general, there is a widespread idea that a vegetarian diet is unhealthy , or that it leaves people with nutritional deficiencies. Throughout the content, you will discover that this is not the case and that, in fact, it brings many benefits to the well-being of those who follow it.

However, it is necessary for patients to be monitored, preferably by more than one professional (including a doctor and a nutritionist) in order to make an adequate transition and maintain their health at all times.

Finally, it is worth remembering that according to professionals in the field, even diets containing meat can be harmful for some people. ¹ Therefore, it is important to have adequate nutritional monitoring, which aims not only at changing the diet, but also at checking important levels (such as vitamins and minerals) even among people who are not vegetarians.

What are the benefits of a vegetarian diet?

Check out some of the main health benefits of a vegetarian diet!

Reduces the risk of obesity

Obesity is one of the biggest problems in the world today. Therefore, dealing with it should be seen as a priority.

In this context, the vegetarian diet is seen as a good possibility to prevent and even treat — as long as it is done with proper monitoring and adaptation — obesity, including in children.

Increase your fiber intake

Fiber consumption is essential for the body to function properly. With fiber, we optimize our gastrointestinal tract, preventing problems such as intestinal cancer.

Vegetarian diets, like vegan diets, are rich in fiber. According to research, these groups consume almost twice as much fiber as people who eat meat.

It is low in saturated fat

There are fats that are good for the body, but saturated fat is not one of them. Therefore, consuming too much of it can be very harmful to your health, including your brain.

Therefore, a vegetarian diet is a good strategy to prevent these problems, since there is a considerable decrease in the intake of this type of lipid among vegetarians.

Reduces the risk of cardiovascular disease

Cardiovascular diseases, that is, those that affect the heart and circulatory system, are the leading cause of death in Brazil. Therefore, they require extra attention when it comes to prevention.

In general, low-fat diets are great for preventing this type of problem . In addition, a vegetarian diet helps reduce cholesterol levels, which also contribute to the onset of these diseases.

Promotes optimized intake of various vitamins and minerals

There is a widespread idea that a vegetarian diet is not very beneficial for your health. However, the truth is that it is a great source of nutrients!

Vegetarians consume a greater amount of nutrients such as magnesium, potassium, thiamine, riboflavin, folate and several vitamins. Thus there are advantages over other types of diet in this regard.

Reduces the risk of cancer

We have already mentioned, at another point in our conversation, the role of a vegetarian diet in preventing intestinal cancer.  However, this is not the only type of neoplasia prevented by this diet.

Thanks to the large amount of nutrients and antioxidants, a vegetarian diet is a great ally in preventing neoplasms such as breast cancer .

Reduces the risk of chronic diseases

Finally, we have the meat-free diet as a good ally in the prevention and treatment of chronic diseases and even in the reduction of the use of medication in the long term.

Some examples of diseases of this type are type 2 diabetes, closely linked to obesity and being overweight, hypertension and lipid disorders, such as excess cholesterol in the blood.

How to follow a vegetarian diet?

Lots of benefits, right? Check out some of the ways to make a vegetarian diet really effective!

Include diverse sources of protein

“What about protein?” This is a common phrase heard by vegetarians, as most people believe that the only source of protein is meat, regardless of what it is.

However, don’t worry. There are several other sources that are very rich in amino acids (which form proteins) , such as beans, chickpeas, lentils, milk (including vegetable milk ), seeds, nuts and much more. ¹¹ Make sure you eat a variety of sources and you’ll be fine!

Add vegetables and fruits

It’s impossible to talk about a vegetarian diet and not mention vegetables, right?

So, if you are thinking about becoming a vegetarian, start including fruits, vegetables and greens in your diet . They will be the basis of everything you eat!

Use plant-based milks

Another great tip to help improve your diet, even if it’s not vegan, is to use what the plant kingdom has to offer.

Plant-based milks , for example, are a great source of nutrients . There are several options, such as almond, coconut , peanut, cashew , sesame, oat, and so on. And you can make them at home, which is much cheaper!

Include sources of healthy fat

If you are part of the group that thinks that all types of fat are bad for your health, you can stop. The truth is that there are sources that are very good for our bodies !

Good examples are fat from fruits such as avocado, olive oil, as well as nuts and seeds.

Try new flavors

One of the great advantages of a vegetarian diet is the possibility of trying new and exciting flavors.

Look for new ingredients and, most importantly, different ways of consuming them. This way, your palate will adapt to new tastes and your diet will become increasingly diverse .

Be careful with some nutrients

Despite all these benefits, some nutrients may be more difficult to obtain if you are a vegetarian.

In this case, it is worth keeping an eye on vitamins such as B12 and minerals, such as iron . ¹ Always eat your iron sources accompanied by some citrus food (such as orange or lemon juice) and, if necessary, take the supplement recommended by your doctor.

What are the most common mistakes made by people who want to become vegetarians?

Now, take a look at some of the mistakes that can ruin your vegetarian diet and learn how to avoid them:

• replace meat with foods such as excess pasta;
• overdoing it on ultra-processed foods, something that is never beneficial to your health;
• not planning meals well;
• not seeking inspiration and always sticking to “rice and beans”, something that can end up getting boring;
• isolating yourself from people, avoiding going out with friends or adopting a very radical stance on diet and lifestyle;
• not having good medical care, something essential for you to stay healthy at this new stage in your life.

Another common mistake is to believe everything you hear and read . Vegetarians can live a healthy life and do the same things as anyone else, including gaining muscle mass ^, if they are well-guided by doctors and nutritionists. Always look for reliable sources and up-to-date professionals!

What is the difference between a vegetarian and a vegan diet?

A promise is a promise! So, it’s time to talk more specifically about vegans. This is a particular type of vegetarian who stops eating not only any type of meat — including seafood, beef, chicken, pork and fish — but also animal products .

Foods of animal origin include dairy products (milk, cheese , yogurt), eggs , honey , and gelatin , as well as some types of dyes. In addition, it is possible to say that some vegans also have a different lifestyle, avoiding the use of products — hygiene, beauty, clothing, footwear — that are manufactured with inputs that come from animals .

Still, a vegan diet is considered completely healthy. Again, the tip is to always keep an eye on your exams and follow up well, avoiding nutrient restrictions. And, if necessary, take appropriate supplements.

Remember that the tips mentioned above — both the mistakes and the successes — are also super valid for those who want to follow a vegan diet, okay? Don’t forget to take care of yourself and ensure all the benefits that this diet can bring to your daily life!

How to maintain a vegetarian diet?

Whether you are vegan or vegetarian, it doesn’t matter! The key to maintaining a diet like this is to have discipline and, of course, a concrete motivation. Why would you want to make this kind of change?

Among the possible answers, we can mention:

• by animals, in order to reduce the impact caused to these beings by reducing the consumption of derived ingredients;
• for the environment , since ingredients of animal origin tend to use up much more resources — such as water — than those of plant origin;
• for health reasons and medical advice , such as reducing body fat, controlling diabetes and cholesterol, among others.

• Conclusion: benefits of a vegetarian diet

  Adopting a vegetarian diet offers a multitude of benefits, including improved health, environmental sustainability, and ethical considerations. Rich in fruits, vegetables, whole grains, and plant-based proteins, a vegetarian diet can lead to lower risks of chronic diseases, enhanced weight management, and increased energy levels. By making mindful food choices, individuals can contribute positively to their health and the planet.

• FOR FERDUR INFORMATION:https://proteomics.uk/