A true vegetarian diet allows only plant-based foods to be consumed. In fact, true adherents of vegetarianism deny themselves even milk and its products – cheese and yogurt, as well as eggs. Others do not adhere to such strict rules and sometimes allow themselves milk and eggs, but they do not consume meat and other animal products at all. There is another category of vegetarians who very rarely allow themselves to eat a small piece of meat or fish.
The vegetarian diet is quite strict, and not everyone can sustain it. Although vegetarians refuse meat, a well-planned vegetarian diet provides the body with all the necessary substances and trace elements. I must say that if you remove all dairy products, meat, poultry and fish from the diet, but at the same time continue to overeat all kinds of French fries, fatty cheese and other fast food , in which there is practically no nutritional value, then this will not benefit the body. will go.
The undeniable benefits of a vegetarian diet
Recently in the west, a study was conducted organized by a specialized medical diabetes center, which proved that if people with diabetes switch to plant-based foods, follow a strict diet, exclude animal fats from their diet, then they can say goodbye to excess weight. In addition, a vegetarian diet for diabetics has another advantage – if it is followed, the body of a person with diabetes requires much less maintenance drugs. Plus, a vegetarian diet lowers cholesterol levels.
This is why vegetarians find it easier to keep fit.
A strict vegetarian diet also reduces the risk of cancer and cardiovascular disease.
A true vegetarian diet is low in fat and high in complex carbohydrates.
A vegetarian diet, with its exclusion of animal products, promotes a productive fight against cholesterol and diabetes.
Adhering to the rules of a vegetarian diet significantly reduces the risk of kidney stones, high blood pressure, and lesions of certain nutrition-dependent cancers.
The energy value of a vegetarian diet
Sources of “vegetarian” protein are grains, which include unprocessed grains, nuts, and soy products. Tofu and soy flour are allowed in the diet of each day. As you know, legumes are a valuable source of vegetable protein. The basis of a vegetarian diet is rice and wheat grains, barley and oats. The source of carbohydrates for vegetarians is potatoes and other vegetables, which are high in starch. Vegetarians get calcium from green lettuce or from certain dairy and fermented milk products. Fresh fruits and vegetables do not have the same calorie content as meat, but they provide the body with everything it needs.
Legumes, grains and nuts contain a huge amount of amino acids that are converted into the most protein when consumed. To the delight of vegetarians, there is a huge range of legumes in nature. So monotony in food can be easily avoided. You can eat regular red and white beans, green peas, asparagus beans, green beans, soybeans, and much more. It is imperative to provide the body with a sufficient amount of ascorbic acid, which is responsible for the absorption of iron of plant origin.