The Vegetarian Lifestyle
Many people are interested in changing their eating lifestyles to include some type of vegetarianism. Health food experts report that people who eliminate meat and instead get their protein, carbohydrates and nutrition from plant foods, such as beans, legumes, fresh fruits and vegetables will live longer, and healthier lives than their meat-eating counterparts.
- People who eat a plant-based diet have lower cholesterol and blood pressure levels and a lower risk of heart disease, type 2 diabetes, stroke, and cancers.
- People who regularly consume meat have a higher risk of cancer and disease.
- Vegetarian men live an average of 9.5 years longer and vegetarian women an average of 6.1 years longer than meat eaters do.
- Human carnivores have the highest body weight for their age and vegans have the lowest, on average they are 30 pounds lighter.
- Vegetarians are less likely to develop food allergies and consume fewer of the hormones and antibiotics that are administered to farm animals and passed on to people in food products.
- High intake of plant foods results in a better mood, more energy, and feelings of calm and happiness.
- Plant foods contain libido-boosting properties, and vegetarian diets results in lower body weight that increases the release of sex hormones.
Different Types Of Vegetarianism
Not all who call themselves “vegetarians” will eat the same things. There are different levels of vegetarianism that dictate what the individual can and cannot eat; here are the main types and the foods they include.
- Vegan – This is the strictest type of vegetarianis. People who call themselves “vegans” will not eat any animal meat or anything derived from animals, such as milk and eggs. This means that they do not eat red meat, white meat, fowl, or any type of fish. Dairy products and eggs are off limits as well. They do not consume any kind of gelatin, honey or beeswax for food and don’t use products derived from animals, such as leather, wool, or silk. Animal byproducts of any kind are avoided by vegans whose diet consists of fruits, vegetables, beans, and legumes. They try to eat foods as fresh as possible from the source of where they were grown or produced.
- Lacto Vegetarianism – These people choose not to eat red meat, white meat, fowl, fish, or eggs. They get their protein from beans, legumes and dairy products of various types such as milk, cheese, yogurt, and other dairy products that come from cows or other grazing animals.
- Ovo Vegetarianism – People who avoid eating red meat, white meat, fowl, and fish, but not eggs are known as ovo vegetarians. They also choose not to drink or eat dairy products derived from meat sources. For extra protein, ovo vegetarians eat fresh eggs from various types of fowl. Eggs are perfect sources of protein to aid the ovo vegetarian in the quest for a diet that provides enough protein to sustain them.
- Lacto Ovo Vegetarianism – This is a vegetarian who elects not to eat red meat, white meat, poultry, or fish. They do, however, eat eggs and dairy products such as milk, cheese, and yogurt that come from cows and other grazing animals. This provides them with a wider base to choose from when getting protein into their system. Besides eggs and dairy products, beans and legumes can be excellent sources of dietary protein. It should be noted that most vegetarians are this type of vegetarian.
- Pescatarian – This plan includes seafood and fish along with a diet high in fruits, grains, and vegetables. The seafood provides quality protein, along with essential fatty acids to help build the cell walls in the body. Pescatarian do not eat poultry, red meat, or white meat. Some eat dairy and some do not.
- Pollotarian – This is another partly vegetarian diet in which the person eliminates any type of red meat from the diet, but does include turkey, chicken, and other poultry along with fruits, vegetables, beans, legumes, and other non-meat items. They may or may not eat fish, seafood, and dairy.
- Flexitarian – The flexitarian get most of their nutrition from plant-based sources like fruits, vegetables, nuts, beans, and legumes. They will occasionally include various meat products as part of their diet but do not do so on a regular basis.
Contrary to popular belief, vegetarians can eat a well-balanced diet, as there are many quality plant based protein sources to choose. There are thousands of online recipe sources and recipe books available for all of these types of vegetarians.
Preventing Disease With A Vegetarian Diet
Evidence exists vegetarian diets can help to prevent various chronic diseases. This occurs for various reasons, but a lot is attributed to the extraordinary nutrient density of plant foods. Plant foods are created by nature and provide not only healthy sustenance for the human body, they are also nutrient dense and offer a variety of micronutrients, including vitamins, minerals, and antioxidants along with the essential macronutrients, carbohydrates, protein and healthy fats.
However, plant foods go beyond in that they exclude harmful elements the body does not need, and in this way help to support human health even further.
It turns out that vegetarians have advantages when it comes to getting heart disease, including heart attacks and strokes. Vegetarian diets are beneficial for heart disease for several reasons, including the following:
- A vegetarian diet is low in saturated fat. Most saturated fats in the diet come from meats and vegetarians, by definition, do not eat meat. They get some fat in dairy products if they choose to have dairy in their diet and plant oils contain unsaturated fats, which are much healthier for you. Saturated fat often turns into cholesterol, which lines the arteries in critical places, causing blockages of arteries supplying the heart, the brain and the peripheral vascular system. Vegetarian diets contain practically no cholesterol so arteries remain open and flowing to crucial body areas. Former meat eaters who choose to eat vegetarians can reduce arterial plaque.
- Vegetarian diets are low in calories, thus combating obesity. People who are obese carry a greater risk of heart disease. Adopting a no meat, vegetarian diet can promote weight loss and reduce the risk of obesity-related diseases. People who eat a vegetarian diet can reduce their body mass index to 25 or less. A normal weight person has a body mass index of between 18 and 25, as calculated by taking the weight in pounds and dividing it by the height in inches, and multiplying that number by 703. This is a calculated number worth knowing if you are at risk for heart disease by virtue of family history, hypertension, or other risk factors.
- Vegetarian diets are high in soluble fiber. Soluble fiber in the diet can absorb any cholesterol that might otherwise be absorbed into the system and contribute to arterial plaque. Great sources of soluble fiber in a therapeutic vegetarian diet are found in barley, whole grains, vegetables, beans, and apples. All of these foods are welcome in a vegetarian diet and will do double duty as good nutrition and in lowering cholesterol.
- Plants consist of healthy oils. Plants contain healthy oils that provide your body with necessary fatty acids without the saturated fat found in animal fats. Even a vegetarian diet needs a certain amount of fat in order to promote cell wall growth, for brain health and other vital chemical processes in the body. Vegetarians who try to exclude unsaturated fat from their diet will not be as healthy as those who put plant oils in as part of the vegetarian program. Plant oils are fats taken from the seed of plants, they include: avocado seed oil, coconut oil, flax seed oil, grapeseed oil, hemp oil, olive oil, Safflower seed oil, sesame seed oil, and soybean oil, just to name a few.
- There are other plant chemicals healthy for the heart and which combat heart disease. The risk of heart attack and stroke is further lessened by eating fruits and vegetables containing phytosterols and other plant antioxidants. There is much research left to be done on how plants exactly prevent heart disease but it is believed that the molecules and phytonutrients in a vegetarian diet help fight heart disease in many different ways.
Speak to your doctor or nutritionist about ways you can use a vegetarian diet as a way to reduce your heart disease risks.
Cancer of various types affects millions of people across the world. There are mild forms of cancer such as basal cell cancer and squamous cell cancer of the skin, and more serious types of cancer, including lung cancer, colon cancer and breast cancer. Cancers have many different causes and increasingly, scientists and researchers are noticing that a person’s dietary habits contribute to getting certain forms of cancer.
For example, both breast cancer and colon cancer are linked to diets containing high amounts of saturated fats from meat sources. They have found that vegetarians have lower rates of cancer from these sources when compared to meat-eaters. Those who are at an especially high risk for these cancers may have a therapeutic reason to adopt a vegetarian lifestyle, such as avoiding the saturated fats found in meat and chicken.
Obesity And Cancer
Vegetarians tend to consume fewer calories than non-vegetarians do and therefore are leaner than those people who eat meat. Obesity is linked to both breast cancer and colon cancer—something that can be avoided when a person adopts a vegetarian diet and maintains a healthy weight. It is believed that people who already have cancer may have a better chance for survival if they eat a vegetarian diet, although the data on this is somewhat scarce.
Vegetables and fruits are also high in antioxidants, which are molecules that neutralize oxygen free radicals in the body. Oxygen free radicals can damage all parts of a human cell, including the DNA from those cells. Damaged DNA translates to cellular death or a mutation in the cell that leads to cancer. Fruits such as blueberries and other berries are especially high in antioxidants and should be included as part of a therapeutic/preventative vegetarian diet.
There had initially been concerns on the part of scientists and doctors about women eating soy products if they have or are at risk for breast cancer. This is because soy products contain a great amount of plant estrogens, which were thought to make cancer cells from the breasts grow and develop. Newer research on plant estrogens such as those derived from soybeans have shown no effect of eating these types of foods or a possible slight benefit from eating soy bean products while having breast cancer. This includes foods like tofu and soymilk, which can be mainstays of a vegetarian diet, providing good protein sources.
Adopting a Vegetarian Diet
There are many research articles showing the benefit of eating a vegetarian diet in the prevention of cancer. When you adopt a vegetarian diet, you get most of your nutrients from fruits and vegetables as well as soy products, whole grain foods, beans and legumes. No red meat, white meat, or poultry products are included in a vegetarian diet and many vegetarians choose not to eat fish. This is an eating strategy that will especially benefit those who, by virtue of heredity or other lifestyle factors, find themselves at a higher than average risk of getting cancer.
Before adopting a strict vegetarian diet, such as a vegan diet, speak to your doctor about getting a referral to see a nutritionist who will help you find food guides that fit with a vegetarian diet. Purchase a vegan or vegetarian cookbook to help guide you toward recipes that are healthy, high in nutrients and contain no meat products. The research on things like eggs and milk or dairy products is less strong than it is on eating animal meat itself so you can choose whether you want to include cheese, eggs, yogurt, and milk in your vegetarian diet.
Constipation And Diverticular Disease
If you find yourself suffering from constipation or were diagnosed with diverticular disease, then consider a vegetarian diet as a way of combating these conditions. When you are constipated, you can stress the lining of the lower digestive tract, causing parts of the lining to form external pouches called diverticuli. These pouches can be medically risky because they collect stool and bacteria and can cause infections such as diverticulitis. The infected diverticuli act similar to appendicitis and can rupture if not treated effectively.
Conquer Diverticular Disease and Constipation with Vegetarianism
Those who follow a vegetarian diet tend to eat a large amount of high fiber foods from beans, lentils, whole fruits, vegetables, and whole grains. The soluble fiber is helpful because it attracts more water into the colon so that stools are softer and pass through the digestive system easier. Researchers have determined that a diet high in fiber from plant based foods support healthy bacteria in the gut. Too many people with constipation or other gastrointestinal complaints are chronically troubled because of unhealthy bacteria in the system.
When you replace unhealthy bacteria with healthy ones, the gut no longer has to deal with the toxins produced by unhealthy bacteria or the gas that these kinds of bacteria make as part of their own metabolism. Your stools should be easier to pass with less gas and bloating.
Vegetarian Foods Actually Reduce Diverticulitis
The food you eat as a vegetarian, particularly those with a lot of fiber, will trap particles of food that are otherwise indigestible and will prevent these particles from blocking the opening to the diverticuli. You lessen your risk of the bacteria becoming stuck in the diverticular pouches infecting the area, causing pain, fever, and inflammation.
Soluble fiber in a vegetarian diet can be found in oats and other grains, and beans. These, fortunately, make up a good portion of a vegetarian diet. Vegetarians, because of their dietary habits, have a more smooth-running digestive tract, which prevents diverticular blockage and subsequent infection that can become systemic and very serious.
Vegetarianism Can Increase The Rate Of Stool Passage
Vegetarian diets often contain a great deal of insoluble fiber that comes from the sturdier parts of certain plants, such as broccoli, asparagus, and cauliflower. Insoluble fiber is not digested and therefore is passed through the body as bulk waste. Bulkier stools stimulate the lower digestive system so that the stools move through the colon faster, preventing straining and secondary diverticular disease.
This means that vegetables and fruits in a vegetarian diet should be in their natural, uncooked state, as much as possible. Uncooked vegetables contain solid fiber that will bind with other indigestible plant-derived molecules causing the best rate of stool passage, particularly in the colon, which represents the lower part of the bowels. This means less straining while having a bowel movement, reducing the risk of getting diverticuli and diverticulitis.
Foods To Eat For Digestive Health
As mentioned, eat a vegetarian diet that is in its raw, natural state as much as possible.
Great raw fruits and vegetables include:
- Whole apples
- Whole plums
- Whole pears
- Whole peaches
- Citrus fruits
The fiber is in the whole plant so you don’t get the benefit from highly cooked vegetarian foods or juices from the fruits. Consider using a blender to make smoothies instead of using a juicer as this method retains the fiber in the raw produce making this type of juice as healthy for you as the entire fruit or vegetable. Look for good vegetarian recipes in a vegetarian cookbook or on the web. You should find recipes that are the most beneficial for your digestive health.
Type 2 Diabetes
A vegetarian diet might be the best choice for people with type 2 diabetes. This is because vegetarian diets tend to be rich in complex carbohydrates, which have a low glycemic index. Foods with a low glycemic index, such as whole fruits and vegetables, usually contain fiber, which keeps simple sugars from flooding the bloodstream. On the other hand, diets with foods containing a high glycemic index often contain pastries, white bread, and sweets that will flood the bloodstream with sugar, overworking the pancreas, which is responsible for putting out insulin in response to the high sugar load. Studies show that vegetarians have improved insulin resistance and lower incidence of type 2 diabetes than those who are not.
Protein Needs For Those With Diabetes
Type 2 diabetics or those who are considered pre-diabetic need to have a non-meat source of valuable protein for a healthy, well-run body. Proteins make up almost all the enzymes needed by the body that run the various bodily functions. Fortunately, quality proteins exist in vegetarian diets that include plenty of legumes, beans, some vegetables, and sometimes dairy proteins. It all depends on what kind of vegetarian you are. If you are a lacto-ovo-vegetarian, it means that you eat eggs and milk created by farm animals. Both milk and eggs are high in protein, negating the need to eat the actual meat of a farm animal.
Weight Loss And Vegetarianism
Vegetarian diets are usually lower in calories than non-vegetarian diets. For type 2 diabetics, this can mean weight loss, which is geared toward improving the blood sugar numbers the diabetic gets when checking their hemoglobin A1C or their daily blood glucose values. A healthy vegetarian diet can easily contain between 1500 and 2000 calories, well within a range that will allow for a gradual weight loss of ten or more pounds over several weeks. Research has shown that weight loss as part of a vegetarian diet can decrease the amount of medication a type 2 diabetic must take in order to keep blood sugar numbers stable.
In fact, vegetarian diets that lead to weight loss can be all that mild type 2 diabetics need to keep the blood sugars within normal range and medications may be stopped or not started at all. The therapeutic advantage of a vegetarian diet has been shown in study after study on the topic of vegetarianism and type 2 diabetes.
How To Eat A Balanced Vegetarian Diet
For proper nutrition, vegetarian diabetics need all of these components in their diet:
- Protein from vegetarian sources such as beans and legumes or from dairy and eggs if that is your persuasion.
- Carbohydrates should be included mainly from vegetables. Additionally, fruits, and starches like whole grains should be consumed in moderation, while monitoring how your blood glucose levels react to such foods.
- Healthy fats (monosaturated, and polyunsaturated)need to be a part of every diet in small quantities. There are essential fatty acid supplements a diabetic can take that provide the necessary fat without the need for eating meat. Fat needn’t be a large part of a diabetic vegetarian diet so a supplement can take care of all of the fatty acid needs.
Vegetarians who are also diabetic should consider eating several small meals per day, incorporating the three major macronutrients listed above. When you eat several small meals per day, the dose of complex carbohydrates is steady, meaning there are fewer spikes in blood sugar and insulin at any point in the day. The pancreas is never over-worked and it lasts longer without the added stress of glucose spikes. Remember that it’s the glycemic index that controls the rapidity of glucose influx into the system. Look online for lists of foods and their glycemic index. You will find food alternatives to high sugar foods that will provide you with good nutrition without high blood sugar levels.
Hypertension is a common condition among people living in countries that eat mostly meat-eating diets. In fact, the prevalence of high blood pressure in men and women residing in the United States is about 30%, and higher in African Americans who have hypertension at a prevalence of about 42%.
Hypertension is the same as “high blood pressure” and is a state of too much pressure in the arteries of the body due to various things, such as a high pulse pressure in the heart or constricted arteries. A blood pressure reading of 140/90 means that the heart pumps at 140 mmHg when it contracts and leaves a residual arterial pressure of 90 mmHg at rest. Hypertension is associated with heart disease, kidney disease, and stroke.
Lowering Blood Pressure With A Vegetarian Diet
Vegetarian diets generally are of a lower calorie count that meat-eating diets, which means that you stand a good chance of losing excess weight and body fat on a vegetarian diet. People who are obese are at a higher risk of high blood pressure and losing weight can reduce blood pressure. Because vegetarians eat mostly fruits and vegetables that are naturally low in calories, vegetarians who start a vegetarian diet for the management of hypertension are bound to eat fewer calories and lose weight. The blood pressure naturally drops as the weight drops.
The Secret Of Salt
Sodium chloride or table salt contributes to getting high blood pressure, in part because the salt triggers the kidneys to send signals to the blood vessels to raise blood pressure. Vegetarians usually eat plant foods that are naturally unsalted unless they eat a lot of high salt, canned vegetables or add table salt to their food. If a person with hypertension decides to fight it with a vegetarian diet, they must not add a lot of salt to vegetable dishes and must cut out foods that have hidden sources of salt, such as breakfast cereals, bread, salad dressings, cheese, processed soups, bottled sauces, canned foods and food you get at a restaurant.
Foods don’t necessarily have to taste salty in order to have a lot of sodium chloride in them. For foods with food labels, you need to look at the sodium content to see how much salt it actually has. Choose low salt alternatives if they are offered at the store.
Minerals And Other Elements Of Vegetarian Foods
Almost all vegetables and fruits high in things like magnesium, potassium and other minerals or molecules that are known to be important in halting high blood pressure. Beans especially are high in these compounds. All of these foods are a big part of a vegetarian diet, so there is a natural reduction in blood pressure values when eating them. The combination of low sodium, high potassium content in vegetarian foods makes for low blood pressure readings.
Fighting Hypertension With Vegetarianism
If you find yourself diagnosed with hypertension and don’t want to be on medication for the rest of your life, you can begin a vegetarian diet.
You will likely have to be on medication for a period of time until you lose enough weight and allow the positive effects of plant foods to work their magic. Follow your blood pressure at home using a portable blood pressure monitor you can purchase online or at a local pharmacy. If you get consistently lower than acceptable readings, in the range of 100/60 or less, it is time to talk to your doctor about decreasing or stopping the blood pressure medications altogether.
Overweight And Obesity
With more than 1/3 of the nation’s population overweight or obese, there is a need for a diet that can combat these statistics, and bring a person’s weight into the normal range. A normal weight is defined as having a body mass index (BMI) of 25 or less but greater than about 18. Fortunately, a vegetarian diet can address issues related to weight so that the individual doesn’t have to deal with the many complications of overweight and obesity.
How A Vegetarian Diet Can Help You Lose Weight
Vegetarian diets are by nature low in calories, especially if you are a vegan. Fruits and vegetables don’t have very many calories, so you can eat your fill, not feel hungry, and lose weight at the same time. Fruit generally contain less than 100 calories per serving, while vegetable servings can be far less—as low as 20-50 calories per serving. You can eat a full repertoire of vegetarian food and lose or maintain weight. In fact, vegetarian diets that stick to fruits and vegetables are usually no higher than 1500 calories per day so that you can lose at least one pound a week for every week you stay on such a diet.
What Kind Of Vegetarian Diet Works Best For Weight Loss?
Vegetarians who choose to be vegans will eat nothing but fruits, grains, beans, and vegetables, forgoing meat as a protein source as well as the eggs and milk obtained from animals.
Protein is instead obtained from beans and legumes, which are low in fat and calories. Vegan dieters will lose weight more rapidly than other types of eaters simply because there aren’t many calories in fruits and vegetables.
For variety, you can buy a vegan cookbook or look up vegan recipes on the internet. These sites and books can supply you with many recipes you can use at home so you won’t quickly become bored with just eating raw fruits and vegetables.
Vegetarian Eating To Stay Full
Many overweight people fear going hungry or not feeling satisfied if they adopt a vegetarian diet. This can be fixed by eating several smaller meals several times a day that keep the stomach always working on digesting something and the metabolism going.
When you feel hungry, you have a variety of vegetarian snacks to choose from so that you don’t feel deprived of nutrition or foods you like. If you have a large amount of weight to lose, this type of vegetarian diet can be especially helpful because you’ll be satisfied with your diet and will lose weight naturally, safely and faster than if, you eat large meals fewer times per day. Small and frequent meals keep your metabolism going so that you burn fat faster and lose more weight.
Using Exercise For Weight Loss
Vegetarians who use the fuel they take in for exercise will lose even more weight. Exercise burns off calories much faster than being sedentary and, if you eat a strictly vegetarian diet you will still have enough energy to exercise for at least a half hour a day.
Choose workouts that get your heart pumping like walking, running, swimming, or dance forms of exercise because they are effective fat burners and also effective for heart health. Vegetarians who also exercise will have low risks for getting cardiovascular diseases such as heart attacks, strokes and peripheral vascular disease. This is because these types of diets are low in cholesterol, which can promote unhealthy plaques on the arteries. The combination of weight loss and a low cholesterol diet makes for a longer lifespan overall. Try it if you have been struggling to lose weight and haven’t found the answer yet.
Chronic Kidney Failure
Chronic kidney failure can come from a hereditary kidney disease or from many years suffering from high blood pressure or diabetes. This means that, for those at risk for chronic kidney failure, you could do a lot by reducing the incidence of risk factors. Both high blood pressure and diabetes stress the blood vessels of the kidneys, damaging them so that they send out signals to the body to raise the blood pressure further. Fortunately, both high blood pressure and diabetes can be fought with a vegetarian diet so a change in diet alone can reduce the incidence of chronic kidney disease.
The Effects Of Chronic Kidney Disease
Those who suffer from some degree of kidney failure will be less able to filter the blood of toxins and waste products of metabolism. The glomerular filtration rate, which is a measure of the kidney’s ability to filter blood, will decrease so that waste products and toxins build up. The kidney responds to the lowered glomerular filtration rate by sending signals that increase the blood pressure. This increase in blood pressure forms a cycle back to causing even worsened kidney failure—a bad cycle that can lead to dialysis or a kidney transplant.
The Vegetarian Diet And Kidney Disease
- Vegetarian diets help the kidneys by lowering blood pressure and decreasing the risk of diabetes—known risk factors for chronic kidney failure.
- Vegetarian diets are low in sodium, especially if you eat raw vegetables and fruits instead of canned foods. This automatically lowers blood pressure and protects the kidneys.
- Vegetarian diets are low in refined sugars in general. It is this reduction in refined sugar that lowers the risk of diabetes, therefore decreasing the risk of secondary chronic kidney failure. It all depends on what kind of vegetarian diet you eat because technically you can eat refined sugars on a vegetarian diet. Most vegetarians don’t, however, consume much refined sugar and stay with a diet of healthy fruits, vegetables, grains, beans and legumes. These are naturally low in sugar so that diabetes is less likely and the secondary kidney disease risk diminishes greatly.
Vegetarian Diets Place Less Stress On The Kidneys
The kidneys, even healthy ones, are overly stressed by diets high in protein and sodium. Many years of having to filter these substances through the kidney tubules causes damage to these areas of the kidneys so that the kidneys tend to fail. While it generally takes many years for chronic kidney failure to show itself in high protein, high sodium diets, this is what meat-eating diets tend to offer. Switching to a low protein, low sodium diet such as a vegetarian diet can relieve the stress on the damaged kidneys, slowing or stopping the progression of chronic kidney failure.
Vegetarians get their protein from dairy products, eggs, and beans, unless they are vegans and don’t even take in dairy products or eggs. These foods have the proteins necessary for life but don’t have nearly as much protein as is found in a completely meat-eating diet. The kidneys do not have to work as hard for those who eat a vegetarian diet so they last longer without disease.
How To Prevent Or Deter Chronic Kidney Disease
If you have a genetic condition like polycystic kidney disease or are at risk for kidney disease by virtue of having high blood pressure or diabetes, it is worth it to see your doctor and a nutritionist who can help you adopt a vegetarian lifestyle that will ultimately help keep kidney disease at bay or can slow the progression of kidney disease you may already have.
It is obvious that choosing a meat free lifestyle has major health benefits. Many people find that eating a diet that is comprised of plant foods brings them energy and good health, along with helping to prevent serious medical conditions that can result in premature death.
Consider adopting a vegetarian lifestyle for your health and wellness!
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