Friends, if you do not know, then let us tell you that this vegetarian diet is known to be a better option to help people lose weight.
And as well as this though, they also provide an array of additional health benefits.
And to begin with, a vegetarian diet can only help you maintain a healthy heart.
And what’s more, and this diet may even offer some protection against type 2 diabetes and some cancers.
Is there any science behind vegetarianism?
A report published by the Journal of the American Dietetic Association also showed some of the benefits associated with a vegetarian diet, such as reduced cholesterol as well as increased levels of saturated fat, magnesium, potassium, fiber and phytochemicals. levels, vitamins E and C which provide great antioxidant properties.
And here are 6 science based benefits of vegetarian diet which are as follows.
1. Vegetarian diet is rich in certain nutrients
Friends, if you switch from a typical western diet to a vegetarian diet, and at the same time, you will eliminate meat and animal products.
And at the same time it will inevitably lead you to rely more on other foods so that’s also in case of the whole food vegetarian diets and substitutions take the form of whole grain, fruits, and the vegetables, beans, peas, nuts as well as seeds.
And friends, because these foods make up a larger part of a vegetarian diet than a typical Western diet, they may also contribute to higher daily intakes of some beneficial nutrients.
And along with that, several studies have shown that vegetarian diets provide more fiber, antioxidants, and beneficial plant compounds. And it’s also rich in potassium, magnesium, folate, and vitamins A, C, and E. seem to be.
Also, this vegetarian diet is also high in iron, and although the iron provided by plants is not as bioavailable as it is found in animal foods.
And that though, not all vegetarian diets are created equal.
For example, poorly planned vegetarian diets may not provide adequate amounts of essential fatty acids, vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium or zinc.
And this is why I choose to choose whole plant foods as well as fortified foods. And that’s because you may need to consider supplementing with nutrients like vitamins B12 and D, zinc as well as calcium, and that’s because vegetarian diets may lack these.
As such, while whole-food vegetarian diets are generally high in certain nutrients, this poorly planned vegetarian diet can also lead to deficiencies in several key nutrients.
2. It Can Help You Lose Extra Weight
And let us tell you that an increasing number of people are turning to plant-based diets in the hope of losing more weight. And at the same time, I can be it for a good reason.
And it has been shown by a variety of observational studies that vegetarians tend to be thinner as well as have a lower body mass index (BMI) than nonvegetarians.
In addition, many randomized controlled studies – the gold standard in scientific research – report that vegetarian diets are even more effective for weight loss than diets that are compared to them. Is performed.
And what’s more, a small study comparing the weight-loss effects of five different diets has concluded and that’s because it treats vegetarian and vegan diets as semi-vegetarian and standard Western diets. In itself it was well accepted.
And that even when they weren’t completely following their own diet, as well as participants in the vegetarian and vegan groups, compared to a standard Western diet. A little more and lost weight.
And let us tell you that this vegetarian diet naturally reduces your calorie intake a lot. And at the same time, it makes them effective in promoting your weight loss without having to actively focus on cutting calories.
3. It seems to lower blood sugar levels and improve kidney function
Let us tell you that going vegetarian can provide benefits for type 2 diabetes as well as decline in kidney function.
In fact, it may lower blood sugar levels in vegetarians and, at the same time, have higher insulin sensitivity and reduce their risk of developing type 2 diabetes.
And friends, some studies also show that a vegetarian diet lowers blood sugar levels significantly in people with diabetes compared to diets from the American Diabetes Association (ADA) as well as the National Cholesterol Education Program.
So that’s in the same year 2009 study and the 43% of participants who was followed vegetarian diet were able to reduce their dose of blood sugar lowering medication, compared to only 26% of participants who followed an ADA-recommended diet. were able.
And this research also suggests that all people with diabetes who substitute plant protein for meat may also reduce their risk of kidney damage, and that Even more research is needed on the topic.
In addition to this, several studies also suggest that a vegetarian diet may be able to relieve symptoms of systemic distal polyneuropathy, as well as a condition that worsens in people with diabetes. It is also a major cause of irritation.
Friends, let us tell you that a vegetarian diet can reduce the risk of type 2 diabetes. In addition, they are particularly effective at lowering blood sugar levels and may help prevent further medical problems from developing too much.
4. Vegetarian Diet May Protect Against Certain Types of Cancer
And if you don’t know, let us tell you that according to the World Health Organization, about a third of all types of cancer can be prevented by factors that are under your control, and moreover that which includes this diet. Is.
And as he says, for example, regularly eating legumes can reduce the risk of colorectal cancer by 9-18%.
And friends, a research has also shown that eating at least 7 portions of fresh fruits and vegetables along with it daily can reduce the risk of dying from cancer by 15%.
And that a vegan generally eats significantly more legumes, fruits as well as these vegetables than non-veg. And that may also explain why a review of 96 studies found that vegetarians may also benefit from a 15% lower risk of developing or dying from cancer.
Besides that, vegetarian diets usually contain more soy products, and those that may offer some protection against breast cancer.
And at the same time, avoiding certain animal products may also help reduce the risk of prostate, breast as well as colon cancer.
And friends, this may be because vegetarian diets tend to be free of smoked or processed meats and meats cooked at high temperatures, as well as those that are believed to promote certain types of cancer.
So that’s with this vegetarians also avoid to dairy products and what some studies and suggest may even slightly increase the risk of prostate cancer.
And on the other hand, there is evidence that dairy can help reduce the risk of other cancers, such as colorectal cancer. And friends, that’s because it’s also likely that avoiding dairy isn’t the factor and that it lowers the overall risk of cancer for vegetarians.
And at the same time it is important to note that these studies are observational. And they make it impossible to pinpoint an exact reason why vegetarians have a lower risk of cancer.
And friends, that one though, until researchers know more, and that it’s wise to focus on increasing the amount of fresh fruits, vegetables, and legumes, as well as this one while you’re eating processed, smoked and overcooked Limit meat consumption.
As such, some aspects of this vegetarian diet may offer protection against prostate, breast, as well as colon cancer.
5. It’s Linked To A Lower Risk Of Heart Disease
Let us tell you that by eating fresh fruits as well as these vegetables, legumes and fiber, the risk of heart diseases is reduced.
And with this, in a well-planned vegetarian diet, usually all these foods are included in large quantities.
And there are observational studies comparing vegetarians with all vegetarians and the general population reports that vegetarians may also benefit from a 75% lower risk of developing high blood pressure.
And let us tell you that in vegetarian people, the risk of dying from heart disease can also be reduced by 42%.
And what’s more, and that many more randomized controlled studies report that vegetarian diets lower blood sugar, LDL (bad) cholesterol, as well as total cholesterol levels, compared to those diets. are more effective in that as well as those to which they are compared.
And at the same time, it may also be particularly beneficial for heart health, and because it lowers high blood pressure, cholesterol, and blood sugar levels, it also reduces the risk of heart disease by up to 46%. could.
And compared to the general population, these vegetarians also consume more whole grains as well as these nuts, and with that both of them are good for your heart.
And it may also benefit a vegetarian diet heart health by reducing the risk factors that contribute to heart disease.
6. Vegetarian Diet May Ease Arthritis Pain
It should be noted that some studies have reported that a vegetarian diet also has a positive effect in people with various types of arthritis.
And in addition, this same study randomly assigned 40 people with arthritis to either continue their omnivorous diet or switch to a whole-food, plant-based vegetarian diet for 6 weeks.
And those who followed this vegetarian diet reported higher energy levels as well as better general functioning than those who didn’t change their diet.
And a number of other studies suggest that a vegetarian diet may help improve symptoms of rheumatoid arthritis, including pain, joint swelling, as well as morning stiffness.
And that vegetarian diet’s high antioxidant, probiotic, and fiber content, as well as the lack of certain trigger foods, may account for these benefits.
Moreover, this vegetarian diet based on probiotic-rich whole foods can significantly reduce the symptoms of osteoarthritis as well as rheumatoid arthritis.
Are vegetarians really healthy?
And while some research has shown that a vegetarian diet has positive health effects, such as a lower risk of heart disease, diabetes as well as diverticular disease, our recent study also showed It turns out that the risk of fracture may be higher in vegetarians, and it may be higher in vegetarians and vegans combined. Risk of hemorrhagic stroke.
Do vegetarians live longer?
And it has been found in several large population studies that vegetarians and vegans live longer than meat eaters: as well as compared to vegetarian meat eaters, according to a Loma Linda University study. They live only about seven years more and herbivores live about fifteen years more.
And let us tell you that this vegetarian diet can also provide a range of health benefits.
And also it is, for the most part, as well as researchers still do not understand and what causes these benefits.
And that said, until further research comes out, and that said, it may only benefit you to increase the amount of nutrient-rich, whole plant foods in your diet.