What are they and how do you get started?

Vegetarian diets: what are they and how do you get started?

As Americans struggle to eat better, plant-based diets are becoming mainstream, but what exactly are they and how difficult is it to follow?

An increasing number of people are turning to plant-based eating, as evidenced by the fact that the market for plant-based foods has increased by 29% in recent years, according to US National Library of Medicine.

However, even though the Physicians Committee for Responsible Medicine says there are many more Health benefits to vegetarian eating patterns, making the switch from eating a diet Rich in meat to a plant-focused person can be a challenge.

What is a vegetarian diet?

“When we talk about whole foods and a plant-based diet, we mean that the majority (at least 80% to 90%) of the food should be unprocessed plant foods — things like legumes, fruits, vegetables, seeds, All cereal And nuts,” Dr. Orvi Shah, a hematologist-oncologist at Memorial Sloan-Kettering Cancer Center, said in an interview. Another blog post.

She added that “some people may end up eating small amounts of processed plant foods or animal foods such as dairy or meat occasionally, but not on a regular basis.”

Fruits, vegetables, grains, dairy products, seeds, fish, and meat that contain a variety of micronutrients (vitamins and minerals) and macronutrients (protein, carbohydrates, and fats) should be included in a plant-based diet, according to Perspective published in the journal Advances in Nutrition.

The key is to make sure that the largest percentage of your food comes from plants. Harvard Health Notes.

Vegetarian vs Vegetarian: What’s the Difference?

The United States Department of Agriculture (USDA) names different levels of Vegetarian eating patterns, including vegan, ovo-, and lacto-vegetarian diets. The main difference between all of these eating plans and a vegan diet is that only the latter includes small amounts of meat.

“I tell patients that veganism does not mean there are no animal products and it is based on ethical, environmental or health reasons for someone who has decided very clearly what they want. A Vegetarian diet They may have similar causes, but allow dairy or eggs in varying proportions.”

whole foods, Vegetarian diet It can be similar to the Mediterranean diet or other diets that rarely involve eating meat. And again, the majority of foods (90%) should be whole plant foods.”

Health benefits of a vegetarian diet

Review published in the journal Oncology Gamma by Shah and her Sloan-Kettering colleague, medical oncologist Dr. Neil Iyengar, found that evidence supports plant-based diets to reduce cancer risk and improve metabolic disorders.

Better heart health may be another benefit of plant-focused eating. The American Heart Association (AHA) recently published a study in Journal of the American Heart Association that revealed it Young Those who ate a plant-based diet reduced their risk of stroke, heart attack, and other cardiovascular diseases in middle age.

“A nutrient-dense, plant-focused diet is good for cardiovascular health,” study author Yoni Choi, a postdoctoral researcher at the University of Minnesota School of Public Health, said about the study.

Vegetarian diets have also been shown to help control type 2 diabetes and obesity, and have been associated with a lower risk of mortality, according to a study recently published in the journal JAMA Internal Medicine.

How to start a vegan diet

Vegetarian eating plans recommended by the AHA 2021 Scientific statement of dietary guidance It includes the Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH).

Also USDA recommend These two patterns of plant-based eating meet the daily food nutrition recommendations.

Sonny Perdue, then US Department of Agriculture Secretary, and Alex Azar, US Secretary of Health and Human Services, said in the introduction to 2020-2025 USDA Dietary Guidelines for Americans.

Here are the main foods that are part of these vegan diets:

  • Green leafy vegetables such as spinach, kale, lettuce, and kale
  • Red, orange, and starchy vegetables, including bell peppers, carrots, corn, and whole potatoes
  • Whole grains such as brown rice, barley, wheat and oats
  • Whole fruits like bananas, berries, oranges, and raisins
  • Dairy products, including yogurt, dairy milk and low-fat sour cream
  • Unsaturated oils, including olive and sunflower oils
  • A variety of plant proteins, including beans, legumes, seeds, soybeans, mushrooms, nuts and broccoli
  • Limited amounts of protein from meat, fish, eggs, cheese and low-fat poultry

Copyright © 2023 Health Day. All rights reserved.

the quoteVegetarian diets: what are they and how do you get started? (2023, January 13) Retrieved January 13, 2023 from https://medicalxpress.com/news/2023-01-plant-based-diets.html

This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without written permission. The content is provided for informational purposes only.

Leave a Comment