World-renowned figures as diverse as philosophers Plato and Nietzsche, political leaders from Benjamin Franklin to Gandhi, and pop icons Paul McCartney and Bob Marley all advocated or advocated a vegetarian diet. Science is also on the side of vegetarianism, as a large number of studies have shown that a vegetarian/vegan diet brings countless health benefits.
“Vegetarian” is someone who doesn't eat meat, be it chicken, fish or beef. Vegetarians who avoid meat but eat animal products such as cheese, milk and eggs are lacto-ovo vegetarians (egg = egg; lacto = milk, cheese, etc.). People who abstain from any food of animal origin are called pure vegetarians or vegans. What scientific research shows is that the health benefits increase as the amount of animal foods in the diet decreases, so vegan diets are generally the healthiest.
As many people have asked me about this type of diet, I will dedicate this post to clarify a little more about what happens in our bodies when we stop eating meat and other animal products:
1- You can lose a few pounds:
In a meta-analysis(1), Dr. Neal Barnard, associate professor of medicine at the George Washington University of Medicine, recently reviewed all clinical trials of vegetarian diets in terms of weight loss. Its results, published in the Journal of the Academy of Nutrition and Dietetics, reveal that a vegetable-based diet tends to make us lighter – even if that was not the original goal for this diet. The average weight loss found by Dr. Barnard: 3.5 kg. The longer the study lasted, the greater the loss.
2- You will be protecting yourself from cancer, heart disease and diabetes:
Vegetarian diets based on natural, whole foods are low in saturated fat, high in fiber, and packed with phytochemicals that help prevent cancer. Extensive studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat eaters. (2-4)
They also help prevent heart disease. Animal products are the main source of saturated fat and the only source of cholesterol in the diet. Also, fiber helps lower cholesterol and animal products contain no fiber. When individuals switch to a high-fiber, low-fat diet, their serum cholesterol levels often drop dramatically.(5,6)
3- Your muscles may need more time to recover.
Protein is essential for building muscle, maintaining and repairing muscle post-workout. This is invariable, but the protein source is not. As animal or vegetable protein, its function in the body will be the same, only the latter will take a little longer to do its job. Knowing this, a great way to get your post-workout protein is in liquid form, like any of these smoothies. on here, as liquids are absorbed faster than solids.
4- You may need to supplement. But not much.
Vitamin B12 is an important issue for vegans, albeit a very easy one to deal with. Found mainly in animal products, small amounts can be found in vegetable products due to bacterial contamination.(7,8) However, these vegetable and fermented foods such as spirulina, seaweed and miso do not provide an active source. and reliable, (9) hence vitamin B12 must be obtained from other sources. Regular intake of vitamin B12 is important to meet nutritional needs. It is especially important for pregnant women, nursing mothers and children to get enough vitamin B12.
I hope this post helps you to consider your food choices. I've been avoiding animal products for a year and a half and I've never felt so good. How have you been feeling about your food?
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Photograph: green kitchenettes
References
1- Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets.J Acad Nutr Diet. Published online on January 21, 2015.
2- Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Br Med J. 1994;308:1667-1670.
3- Chang-Claude J, Frentzel-Beyme R, Eilber U. Mortality patterns of German vegetarians after 11 years of follow-up. Epidemiology. 1992;3:395-401.
4- Chang-Claude J, Frentzel-Beyme R. Dietary and lifestyle determinants of mortality among German vegetarians. Int J Epidemiol. 1993;22:228-236.
5- Barnard RJ, Inkeles SB. Effects of an intensive diet and exercise program on lipids in postmenopausal women. Women's Health Issues. 1999;9:155-161.
6. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol. 2000;85:969-972.
7. Herbert V. Vitamin B-12: plant sources, requirements, and assay. Am J Clin Nutr. 1988;48:852-858.
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8. Rauma A, Toronen R, Hanninen O, Mykkanen H. Vitamin B-12 status of long-term adherents of a strict uncooked vegan diet (“living food diet”) is compromised. J Nutr. 1995;125:2511-2515.
9. Position of the American Dietetic Association: vegetarian diets. J Amer Diet Assoc. 2003;103(6):748-765.
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Português do Brasil
Hi, Dr. Marcela. Goodnight!
I have to say that this post encouraged me even more to start a vegetarian diet.
I've already been disusing gluten, and I felt a big difference in my body both inside and out.
My mother eats vegetables and I eat vegetables, who don't miss out on a colorful salad and braised kale or zucchini (I love it!). With that, I don't give up eating well and keep progressing in this regard. My next goal is to remove lactose and after the meat, and depending on my adaptation, remove animal products. I make it clear that I am doing all these processes accompanied by my nutritionist.
Every day I learn more and I want to feel more the effects of natural food.
Thank you for providing rich content to those who have questions about our food.
Thank you Camilla for reading! I'm very happy that you were motivated to start a vegetarian diet, and congratulations for listening to your body! I also love braised zucchini!
Good luck on your next steps!
Hug!
I just don't really agree with the vitamin B12 part… I've been a vegetarian 100% since I was a kid (over thirty years), I've never taken any vitamin supplement, I never get sick and I don't know anyone healthier than me. I think they give too much importance to this B12… For me, it was never missed.
( http://www.animal.frent.info/por_que_vegetariano_eh_chato.php )
Hello Samuel! Thank you for reading the text! The vitamin B12 issue is especially important for strict vegetarians, as foods such as eggs, cheese and milk contain vitamin B12. Our body contains a reserve of this vitamin that can last for several years, even when we are no longer ingesting it through the diet, but after a while it runs out and this can have a cost to our body. It's wonderful that your health is great, however, as each organism is different from the other, we can't take risks, since a deficiency in this vitamin can cause several long-term problems, mainly neurological. In my clinical practice, I have seen cases of menstrual disorders, immunity and concentration disorders due to the lack of B12. If you want more information you can read article 7 in the references 😉
Ah, so my lack of pathological attention is explained… and I thought it was a sequel (from my times of “fucking madness” lol) .
As for immunity, I've never had any problems, I haven't caught a cold for thirty years, but the fact that I've also given up sugar/sweets/sweeteners (also since I was a kid) must be what contributes the most to this.
Now I'm going to read the article that the doctor indicated. Thank you very much for the information and congratulations on the nobility, altruism, sympathy. A hug.
Hi, I loved the post, thank you.
My friend went to a biologists meeting where a thesis on the study of the digestion of different diets was presented, and the pure vegetarian was the one that had the best results. It makes me very happy. I noticed difference in my body is also digestion.
B12 I usually eat mushrooms, shimeji. Do you know if it's enough?
In addition to having a vegetarian diet and being passionate about vegan ideology, I do not use medicines, because I read the package insert, because I have suffered 3 times because of them and because I know of serious cases of illnesses caused. I always look for solutions in food, but sometimes I don't know what to take for a headache, do you recommend something?
Hello Tabata! Thank you, I'm glad you liked the post!! If your diet is strict vegetarian, it is recommended that you assess your vitamin B12 levels and supplementation may be necessary. As I mention in the text, plant sources of this vitamin are unreliable according to studies. Congratulations for looking for solutions in food. What always works for me and my headache patients is ginger tea, and also the local application of a drop of peppermint essential oil to the temples. If this is occurring frequently, it is important to seek the cause from a healthcare professional. Hope this helps!
Very good post.
As always, blasting with this information.
Thank you Marco!! Big hug!!