Vegetarianism: benefits and harms, scientific research, the opinion of doctors

The benefits and harms of vegetarianism affect the body of men, women and children in different ways. In fact, vegetarianism is a certain dietary scheme, according to which it is necessary to give up eating meat and completely switch to plant foods.

The modern era is gradually dictating new requirements for vegetarianism, according to which it is necessary to completely abandon food of animal origin. Today, vegetarianism is becoming not a certain diet that benefits, but a certain style, a way of life, as a result of which you can unknowingly harm your health.

Vegetarianism - what is it

Today, vegetarianism is a fashionable diet, and for millions of residents it is a way of life. Many people see vegetarianism as a panacea, considering it an excellent option for getting rid of many diseases.

The main essence of vegetarianism is the exclusion of meat and animal products from the diet. Typically, vegetarians consume fruits, vegetables and nuts. At the same time, there are a number of products that vegetarians have in two ways, this can include milk, eggs, honey.

Different types of vegetarianism

It should be borne in mind that vegetarianism in general is not a specific type of diet. This word "vegetarianism" unites all available types and groups of vegetarianism. People who decide to switch to plant-based foods and become vegetarians are bound to face some of the difficulties of vegetarianism in the first step. Unknown concepts can cause many questions and bewilderment among prospective vegetarians. It is important to understand that these concepts are only the names of specific types of food for vegetarians.

Veganism

Veganism is one of the strictest diets. Many people don't understand exactly what is the difference between vegans and vegetarians. Vegetarian is imprecise, it means a variety of diets, and vegans have a specific menu. Veganism is a complete rejection of all animal products, including honey, eggs and milk.

As a rule, they switch to veganism very rarely, usually a person goes through all the vegetarian groups and only after that switches to the most rigid diet.

Lacto vegetarianism

This type is followed by most vegetarians. According to lacto-vegetarianism, it is necessary to exclude meat and animal products from the menu, while it is allowed to keep dairy products.Milk, thanks to its beneficial properties, is used by vegetarians as the main source of protein.

Lacto-vegetarianism is considered the most protected type of vegetarianism. Opponents of this diet cannot prove its harm, since the menu contains dairy products, which contain useful substances and vitamins necessary for the body.

Ovovegetarianism

Adherents of this type of vegetarianism are of the opinion that it is necessary to consume animal proteins, as a result of which animal products are completely excluded from the menu, with the exception of eggs.

The main argument is the fact that milk and eggs are not a consequence of the suffering of animals; they do not resort to killing to obtain these products.

Ovolact Vegetarianism

This diet is considered the mildest of all the types of vegetarianism presented. Vegetarians can include dairy products, eggs in the menu, but the use of seafood, fish and meat is not allowed.

As a rule, when choosing this type of vegetarianism, the main emphasis is on eating fruits, nuts and other plant foods in their raw form, without any preliminary processing.

Scientific research on vegetarianism

There is a large number of scientific studies that prove the benefits and harms of vegetarianism in practice, but they are rather contradictory.

For example, according to reports from the University of Virginia, vegetarians are much less likely to suffer from cancer, they do not have problems with the heart and blood vessels. The researchers also take into account the fact that a vegetarian's diet is much more varied than a fast food fan's menu.

The rules for switching to vegetarianism

Future vegetarians need to switch to a plant-based diet gradually. This is due to the fact that with a sharp transition to a vegetarian diet, you can shock the body and cause irreparable harm to it. If you adhere to all the recommendations, then you can not be afraid of unpleasant symptoms from vegetarianism caused by a change in diet.

The algorithm for switching to a vegetarian diet is as follows:

• the first thing to do is choose the right time to switch to vegetarianism. It is best to refuse meat in the summer, due to the fact that most fruits and vegetables are available in the summer;
• vegetarians should give up food gradually. For example, first you should completely abandon pork, then from beef, poultry, seafood. It usually takes 2 to 3 months to become a strict vegetarian;
• eat tasty and varied food. It is worth not only cooking deliciously, but also making the menu as varied as possible;
• be sure to use supplements: B vitamins, zinc, iron, calcium.

Many experts recommend making the transition to a proper vegetarian diet under the supervision of a physician: a nutritionist or endocrinologist. This approach will help prevent harm to the body when switching to a vegetarian diet.

Medical recommendations

According to the recommendations of nutritionists, before starting to switch to a vegetarian menu, you must:

• undergo a complete medical examination;
• visit a nutritionist and work with him to develop an individual menu for the future vegetarian;
• include as a rule the use of eggs, honey and dairy products;
• gradually give up meat, develop a transition strategy;
• do not believe the myths that say that exclusively herbal products will help get rid of many pathologies.

If you have any diseases, you should consult a doctor for advice, only by joint efforts you can not harm the body and become a vegetarian without consequences.

What do vegetarians eat

It is possible to bring the desired benefits to the body, not harm, only if you eat correctly and in a balanced manner.

A vegetarian diet includes:

• about 25% deciduous vegetables, from which, as a rule, salads are prepared;
• 25% goes to root and green vegetables that can be cooked over a fire;
• 25% is allocated to fruits. In the summer, you can eat fresh fruits, in the winter soaked dried fruits are suitable;
• 10% of the diet includes proteins. These include nuts, legumes, dairy products;
• 10% carbohydrates - sugar, cereals, bread;
• only 5% vegetable fats, that is, vegetable oil and margarine.

Many tend to assume that vegetarians' plant foods are monotonous, losing flavor during the cooking process. In fact, many have no idea how many delicious vegetarian options there are.

The consequences of avoiding meat

If we consider the benefits and harms of refusing meat, then it is worth considering that at the first stages of refusing meat, you can feel lightness, an increase in strength and energy, but, unfortunately, this phenomenon is temporary for vegetarians.

The consequences of refusing meat include:

• proteins involved in metabolism cease to enter the body of a vegetarian;
• a deficiency of vitamin B12 can lead a vegetarian to anemia;
• hemoglobin decreases, which in some cases is deadly;
• vitamin D deficiency leads to bone depletion;
• lack of omega-3 acid slows down the growth and development of the skeleton.

What can replace meat

Meat is protein, and protein is the body's building block. Proteins are composed of amino acids, when they enter the body with food, they are broken down and synthesize the necessary nutrients.

Studies show that animal products contain 20 amino acids that are necessary for normal life. In plant products, it is impossible to find all amino acids together, while their amount is much less than necessary, but due to their special properties and rapid absorption, the benefits of them are much greater. Vegetarians can replace the essential amino acids contained in meat with lentils, peas, beans, milk, seafood.

The health benefits of vegetarianism

If we consider the health benefits of vegetarianism, then it is worth noting:

• vegetarians are much less likely to suffer from diseases in general;
• less money is spent on the menu consisting of porridge and vegetables;
• plant products are good for the digestive tract;
• the work of the heart and blood vessels improves;
• the work of the kidneys is normalized;
• minimizes the risk of diabetes.

Thanks to the low calorie content of plant foods, it is easy to lose weight if a vegetarian has it.

For men

You should always consider the benefits and harms of vegetarianism for men. Many adherents of vegetarianism claim that when you refuse food of animal origin, testosterone production increases. If we turn to the biochemistry of the hormonal system, then we can be convinced of the opposite.

No matter how vegetarians try to convince others that vegetables and herbs are useful, it should be borne in mind that if you eat exclusively plant foods, then the testosterone level will not increase. The production of the sex hormone is carried out with the participation of cholesterol, which is simply not present in greens. That is why many vegetarians include eggs and cottage cheese in their diet.

For women

There is mixed information regarding the benefits and harms of vegetarianism for women. For example, there is evidence that vegetarianism has reproductive health benefits, but it is not recommended for pregnant women to go vegan.

It is also worth taking into account the hormonal background. For example, for women who have reached the maximum level of thinness for their height, giving up meat will not go unnoticed. There is a chance that the menstrual cycle will disappear. This can be avoided only with a balanced and varied diet, provided that the menu includes milk, eggs and cottage cheese.

For children

What are the benefits and harms of vegetarianism for children - the main thing parents should think about when transferring a child exclusively to plant foods. As practice shows, they become vegetarians in adulthood for medical reasons or for personal reasons.

As a rule, doctors do not recommend transferring children to a plant-based diet at an early age, making them vegetarians. This is due to the fact that for full growth and development, the child's body requires proteins, minerals and vitamins. For example, with vitamin D deficiency, rickets develops.

In extreme cases, meat can be excluded from the child's menu, but milk, cottage cheese, cheese, eggs must be left in. In this case, it is worth taking complexes of vitamins to make up for their deficiency in the body. It is also worth remembering that, in any case, it is best to consult with a pediatrician when transferring a child to a vegetarian diet.

When vegetarianism is contraindicated

Switching to a vegetarian diet is prohibited in the following cases:

• with osteoporosis;
• with anemia;
• people after operations;
• with significant vision problems;
• pregnant women;
• with problems with the gastrointestinal tract.

If, in these cases, you give up meat and become a vegetarian, you can cause irreparable harm to the body and cause complications.

Vegetarianism and pregnancy

Many women are interested in questions regarding the benefits and harms of vegetarianism during pregnancy, and how the chosen diet affects the body of the unborn child. In this case, there are 2 points of view: a vegetarian and a health professional. Ardent vegetarians, who consider their choice to be a lifestyle, are sure that refusing animal products during pregnancy will only benefit the mother and child's body, but not harm. On this score, doctors have their own opinion.

If you approach the development of the menu correctly and responsibly, then vegetarianism during pregnancy can be beneficial. At the same time, a pregnant woman must constantly check her health. The diet should be varied, during the day you need to consume at least 2500 kcal. It is necessary to regularly donate blood for hemoglobin. In such cases, nutritionists strongly recommend starting to eat seafood, dairy products, cottage cheese, eggs.

Main menu

In the morning you need to cook porridge. If necessary, you can add dried fruits, fresh fruit pieces, nuts, spices. You can take water, soy or coconut milk as a basis for preparing porridge. A healthy breakfast can help you feel energized and energized.

For lunch, you should eat thick dishes, for example, puree soup. The menu should be varied, so don't stop at just one recipe. You can start switching to foods that you didn't have to eat before.

Boiled potatoes, pasta, rice are great for the second. You can add vegetables as a side dish, use natural oil or vinegar for dressing.

Dinner should be filling and low in calories. Lentils, beans, mushrooms are ideal. All you need is to fry the food and add spices. As a dessert for a vegetarian, apple pie or cookies are suitable.

Impact on child development

Often, if parents are vegetarians, then they transfer children to a similar diet. Almost all children's doctors have a negative attitude to this decision. If an adult feels great without meat, then this has a negative effect on the child's body, it is not recommended for children to be vegetarians.

The vitamins and amino acids found in meat products increase endurance. If there is a deficiency of these substances, then the child becomes weak, lags behind in weight gain.

Dentists say that if meat is excluded from the child's diet, then the formation of the jaw will be incorrect. Since plant foods are soft, the load on the teeth is reduced, which damages the structure of the jaw.

Vegetarianism and sports - compatibility

Until recently, it was difficult to imagine how sports and vegetarianism can be combined. These things were considered incompatible. Indeed, according to the dietary menu that people who are professionally involved in sports have, it must necessarily include animal food products rich in protein and amino acids.

According to current research, meat and animal elements can be easily substituted with other foods, resulting in bodybuilders and weightlifters becoming vegetarians.

To combine the chosen scheme of vegetarian nutrition and sports, you will need:

• carefully think over the menu - it should be varied and include soy, legumes, dairy products, nuts;
• use additional sources for energy, for example, in addition to proteins and proteins, dried fruits, smoothies, cereals will not interfere;
• have a desire to achieve certain results. It is possible to achieve results even if the athlete is a vegetarian.

These recommendations are perfect for those vegetarians who periodically consume dairy products and eggs, for strict vegetarians it will be quite problematic to combine proper nutrition with sports.

The opinion of doctors about the benefits and dangers of vegetarianism

Today there is no consensus among doctors about the dangers and benefits of vegetarianism. Modern medicine in general has a positive attitude towards vegetarianism. In Western countries, this diet is prescribed to patients to normalize weight, reduce the risk of various pathologies, which is achieved due to the beneficial properties of plant foods.

Domestic medicine considers vegetarianism as a special and temporary diet, thanks to which you can achieve your goals and achieve the necessary results. Despite the fact that a complete rejection of meat for a certain period of time is beneficial for diabetes mellitus and gastrointestinal problems, health professionals do not approve of patients' desire to switch to a vegetarian regime on an ongoing basis.

Reviews of women

Conclusion

The benefits and harms of vegetarianism are the first thing to consider when I plan to switch to products of plant origin. Be sure to undergo a full medical examination before becoming a vegetarian, together with a nutritionist to compose a menu and only after that gradually begin to give up meat. Only this approach will eliminate the harm to the body of a future vegetarian.