Why Should You Try a Vegetarian Diet? (Revealed)
Studies show that following a vegetarian diet can significantly benefit your health by reducing cholesterol, blood pressure and the risk of heart disease and certain cancers. But to reap maximum health benefits it’s essential to plan your meal appropriately in order to ensure sufficient proteins, iron, calcium zinc and vitamin B12.
Some vegetarians eat a varied diet including dairy and eggs – or what’s known as flexitarian diet – depending on their individual nutritional needs. If this option interests you, be sure to discuss it with an RD beforehand.
Better Health
Many believe that vegetarians experience better outcomes in terms of health than omnivores, however registered dietitian Nicki Kaetzel cautions that people must take special care to make sure they get all of their needed nutrients on a vegetarian diet. She advises: “[a vegetarian diet, when well planned] can be healthy for people of all ages and lifestyles” and emphasizes its necessity as part of any balanced lifestyle plan, comprised of whole foods and nutrient-rich options such as sprouts.
Vegetarian eaters must carefully plan their diet in order to get enough protein, iron and zinc – nutrients found in beans, nuts, seeds, tofu, soy products, whole grains and eggs.
Additionally, those who omit meat should ensure they consume sufficient omega-3 fatty acids found in fatty fish as well as canola oil, soy oil, flax seeds and oils (canola is especially high in these), canola oil, soy oil, flax seeds and oils (flax and chia). Pregnant and breastfeeding mothers need to ensure they consume adequate levels of both omega-3 fatty acids and vitamin D found in milk, fortified plant-based beverages and cereals, egg yolks as well as some fortified spreads (fortified spreads contain this vitamin).
An effective vegetarian diet may also help lower a person’s risk of heart disease, high blood pressure, obesity and certain forms of cancer as well as improving digestive health, immunity and mood.
People become vegetarian for various reasons, from animal rights concerns to environmental considerations; over time they may experiment with various forms of vegetarianism. Some might become vegans – which exclude all animal products – while lacto-ovo vegetarians include plants and dairy products while not meat or fish; meanwhile, others opt for eating only poultry and fish, known as pescatarianism.
If you are considering going vegetarian, first speak with your healthcare provider or registered dietitian. Incorporating vegetarianism into your meal plan, adding fortified plant-based foods as necessary and taking supplements like milk or eggs as needed are the keys to successfully following such a lifestyle change.
Weight Loss
By cutting out meat, you are also cutting back on high-fat processed foods associated with obesity and heart disease, while eating more fiber to help keep you full while aiding weight loss. Plus, eating more fruits, vegetables, and whole grains provides additional nutrition benefits!
Although vegetarian diets offer many health advantages, many individuals struggle to lose weight when switching over. This could be because many rely on processed meat alternatives, frozen dinners and veggie burgers which don’t contain any protein or nutrition, leading to cravings of higher-calorie food items and hunger pangs.
Eat a well-rounded vegetarian diet rich in protein-rich foods like eggs, dairy products, soy foods, tofu and beans to ensure you’re getting all of the essential vitamins and nutrients needed to stay energized throughout the day. It is also wise to limit carb consumption as excessive carb intake may increase weight gain as well as blood sugar imbalances.
Vegetarian diets can also be an ideal choice for pregnant and breastfeeding women as it reduces their risk of nutritional deficiencies. A diet rich in plant-based foods such as calcium, folic acid, iron zinc and B12 should provide enough of these vital elements. Be sure to speak to your healthcare provider about taking additional supplements if pregnant or breastfeeding in order to get enough essential vitamins and minerals during your gestation or nursing period.
If you need assistance in balancing your diet, use the free WLR Food Diary and Database. With some practice, you’ll soon discover satisfying vegetarian meals that will help you reach your weight-loss goals. Be sure to include healthy fats like those found in nuts, seeds and avocados to maintain an active metabolism and stay on the path towards weight loss. For extra support if protein intake is an issue for you – consult with a registered dietitian or doctor and they may suggest tofu, tempeh, quinoa soy milk or egg whites; alternatively try fortified breakfast cereals dairy-free yogurt soy beverages soy or rice beverages.
No More Food Poisoning
As a vegetarian, you will eliminate many foods containing saturated fat, cholesterol and trans-fatty acids from your diet, helping you reach a healthier weight by lowering risks associated with heart disease, high blood pressure, obesity and diabetes. A diet which excludes meat also reduces greenhouse gas emissions which reduces global warming.
An effective vegetarian diet includes an abundance of proteins, iron, calcium and vitamin B12 essential to good health. To ensure optimal results it’s important to source these essential nutrients from various food sources in order to prevent deficiencies and ensure optimal levels of health are reached.
Studies show that vegetarianism has several distinct advantages, one being reduced cancer risk. Research indicates that forgoing red and processed meats lowers your chance of colon, prostate, pancreatic, and rectal cancers due to carcinogenic substances present in these meats.
Plant-based proteins’ cancer-fighting powers can be further amplified when combined with fruits, vegetables and whole grains in your diet. Their phytochemicals may actually prevent cancer cell formation while stimulating natural healing mechanisms in your body. If you are interested to try a vegan smoothie, you can read more on the hyperlink.
Vegetarians may experience improved digestion and elimination as their meals contain lower levels of saturated fat – which often contributes to digestive issues. A vegetarian diet also can help maintain a healthy weight, decreasing your risk for heart disease and type 2 diabetes.
People who eat vegetarianism can still consume an unhealthy, processed diet if their meals are not carefully planned out. White rice and bread, canned soups and vegetables, sodas and salty snacks are staples in a non-vegetarian diet and often high in calories, fat, sodium and cholesterol content.
Dietitians can help ensure you’re getting all of the nutrients your body needs by planning meals together with you. A registered dietitian may suggest protein-rich foods, like tofu, edamame and tempeh; whole grains; beans and legumes as well as heart-healthy fiber and omega-3 fatty acid-rich ones like flax seed.
Better Relationships with Animals
People who opt to become vegetarians do so for various reasons, including ethical and environmental considerations. Furthermore, some research indicates that those who do not eat meat tend to experience lower rates of heart disease, high cholesterol, obesity and cancer than their meat-eating counterparts.
Vegetarians must plan their diet carefully in order to ensure they receive all of the essential nutrients. This involves limiting processed and refined food sources that contain high levels of salt, sugar and calories while eating plenty of whole grains, fruits and vegetables as well as an assortment of proteins like eggs, dairy products, beans or nuts while limiting unhealthy fats such as margarine or butter.
Dependent upon their lifestyle choices, some vegetarians may require supplements in order to obtain enough iron and vitamin B12. A registered dietitian can assist people in creating a healthful vegetarian diet plan.
Some vegetarians follow a flexible or flexitarian diet that allows for occasional consumption of meat, fish or poultry products; this is known as a “flexitarian diet”. Others choose veganism which involves completely forgoing these products from their diet; those opting to do this must plan their meal plans to ensure that all essential vitamins and nutrients are met as well.
Vegetarian and vegan individuals must ensure that they eat an array of healthy foods, such as whole grains, fruits, vegetables, nuts and legumes. Incorporating more whole-food options and less processed and fast food may also help limit calories, fat and salt intake.
Dieting should include eating a balanced diet that does not solely focus on one food group. Consuming only pasta or rice won’t provide as many health benefits, while vegetarian diets offer unique advantages if carefully planned out and executed correctly.
