Vegetarian Diet: Varieties Of Vegetarians, Relationship With Diseases, Health Risks And Nutritional Pyramid

Currently there are options for vegetarian restaurants and the culinary influence obtained from some culture with vegetable-based diets.

People become vegetarians for many reasons, health, religion, love of animals or the application of hormones and antibiotics in animals, or environmental reasons .

Some people adopt a mainly vegetarian diet since they can not eat meat due to illness or economic reasons.

Usually, research on the vegetarian diet focuses mainly on nutritional deficiencies.

Today, food that is based on vegetables is known as nutritionally sufficient and as one of the ways to reduce the risks of chronic diseases .

A diet based on soft drinks, pizza with cheese and sweets, is vegetarian but to maintain a good state of health, it is required to eat a good amount of different vegetables, fruits and whole grains.

Trans and saturated fats should also be replaced by unsaturated fats, such as walnuts, olive oil and canola oil, and it is important to control the portions and perform physical activities regularly.

Varieties of vegetarians

Vegetarian regimens exclude meat, poultry or seafood. But there are people with different dietary patterns, which are included in that regime because of the large amount of vegetables they consume, such as:

  • Vegans (100% vegetarian): Do not consume chicken, meat, fish or any animal by-product, such as dairy products, eggs and gelatin.
  • Lacto-ovo vegetarians: They do not consume chicken, meat or fish, but they consume dairy products and eggs.
  • Lacto vegetarians: They do not consume fish, meat, eggs or chicken, but they do consume dairy products.
  • Ove vegetarians: They do not consume meat, fish, chicken or dairy products, but they consume eggs.
  • Partial vegetarians: They do not consume meat, however they can eat fish or poultry from the pen.

Vegetarian diet and diseases

According to people who eat a complete diet and consume meat, they tend to consume less cholesterol and saturated fat.

More folic acid, magnesium, potassium, dietary fiber, vitamins E and C and phytochemicals (plant chemicals), such as flavonoids and carotenoids.

As a result, the dietary regimen may have lower LDL, total cholesterol and blood pressure and a lower body mass index (BMI).

As well as factors that are associated with longevity and lower risk for several chronic diseases.

  • Heart disease

There is certainty that vegetarians have a lower risk of heart problems .

For a vegetarian diet with the objective of protecting the heart, whole grains with a high fiber content should be consumed.

You should also eat legumes of slow digestion, with a low glycemic index, help to preserve blood sugar levels. Just as soluble fiber helps in reducing cholesterol levels.

Carbohydrates and starches such as potatoes, white rice and white flour produce an increase in blood sugar, which increases the risk of heart attack and diabetes.

The consumption of walnuts protect the heart, they also have a low glycemic index and contain a large amount of antioxidants, fiber, minerals, vegetable proteins and healthy fatty acids.

The disadvantage is that they contain many calories, so you should restrict your daily intake, due to the fat content, a small amount can satisfy the appetite.

And they are a source of omega-3 fatty acids.

  • Cancer

Eating lots of vegetables and fruits reduces the risk of developing cancer, and there is certainty that there is a lower occurrence of cancer in people who adopt a vegetarian diet.

If you do not consume red meat, you will exclude a risk factor in the case of colon cancer.

Vegetarians usually have little food intake that has been recognized as carcinogenic in the colon.

  • Type 2 diabetes

Research suggests that a preponderantly plant-based diet may decrease the risk of type 2 diabetes.

The risk that vegetarians have to develop diabetes is associated with the consumption of red meat, for example bacon and sausages, total caloric intake as well as physical exercise.

Health risks

The concerns in vegetarian diets have focused on the following nutrients:

  • Protein

Lacto-ovo vegetarians obtain the necessary daily amount of protein, milk products and eggs.

Vegans to meet protein needs consume peas, beans, lentils, chickpeas, seeds, nuts, soy products and whole grains (wheat, oats, barley and brown rice).

  • Vitamin B12

Vitamin B12 is present only in products of animal origin, including dairy products and eggs.

If the regimen completely eliminates products of animal origin, you should eat foods fortified with vitamin B12 such as soy drinks, rice, breakfast cereals fortified with vitamin B12.

It should also be supplemented by taking a supplement to avoid deficiency, which can cause neurological difficulties and pernicious anemia.

  • Iron

The iron found in meat (especially red meat) is more easily absorbed than that found in vegetables.

The absorption must be reinforced by vitamin C and other acids found in fruits and vegetables, but it can also be inhibited by phytic acid present in whole grains, seeds, beans, lentils and nuts.

  • Zinc

Phytic acid present in seeds, whole grains, beans and legumes also reduces the absorption of zinc.

  • Omega-3 fatty acids

Diets that do not include fish or eggs are low in eicosapentaenoic acid (AEP) and docosahexaenoic acid (ADH).

Vegans can obtain docosahexaenoic acid from seaweed supplements, in fortified breakfast bars and soy milk.

Good sources include flaxseed, walnuts, canola oil and soybeans.

Transition

To achieve an optimal transition to a vegetarian diet it is necessary to gradually reduce the amount of meats in the diet and increase the consumption of fruits and vegetables.

Nutritional pyramid

In the programming of the vegetarian diet, it is necessary to take into account the vegetarian nutritional pyramid shown here, in its distribution by the food and levels thus the amount that should be included in the daily diet.

  • The 1st level: It is related to the base where the cereals are located such as: Pasta, bread, rice, are the largest portions (6 to 11 servings per day).
  • The 2nd level: It is divided into two parts, one half corresponds to vegetables and vegetables and the other half to nuts and fruits. The dose of vegetables and greens is three or more per day and the fruit serving two or more per day.
  • The 3rd level: It is also fragmented in two, one has foods with high calcium content such as: Tofu, sesame, spinach, soy milk, almond milk and the other corresponds to legumes. The ration of calcium rich foods of six to eight daily and of vegetables two to three daily.
  • The 4th level: This corresponds to fats, essential fatty acids, foods enriched with vitamin B12 such as vegetable burgers, cereals, vegetable margarines. The daily dose is 1 to 2 servings of fatty acids and vitamin B12.