benefits of the vegetarian diet and the truth about its risks
The number of vegetarians has increased recently around the world, as they refrain from eating meat and its products and replace them with plants. Does this matter have health benefits and what about its risks?
With the spread of the number of vegetarians in recent years, many concerns began to appear about its dangers and negative effects on human health, but what is the truth of that?
In general, for a healthy and healthy person, there are no side effects of following a vegetarian diet if done healthily.
Vegetarians abstain from meat, chicken, and fish, while vegans do not in addition to milk, eggs, cheese, and all animal products.
Benefits of a vegetarian diet
In this article, here is a summary of the most important benefits of following a vegetarian diet:
1- Good for heart health
In a scientific study by researchers from Harvard University targeting 200,000 men and women, they found that a vegetarian diet promotes heart health.
People who ate healthy plant-based food had a reduced risk of heart disease by nearly 25%, while those who ate unhealthy plant foods had an increased risk of 32%.
2- Reduced risk of developing diabetes
A number of different scientific studies have found that people who follow a vegetarian diet are about twice as likely to develop type 2 diabetes as other people.
Studies have indicated that vegetarians have a regular blood sugar level and are also less weighty than others.
3- Protection from cancer
A vegetarian diet is usually low in saturated fat and high in dietary fiber, which in turn reduces the risk of various types of cancer.
Various scientific studies have found that eating saturated fats is associated with a higher risk of cancer, and abstaining from it in a vegetarian diet contributes to protecting these people.
4- Reducing high blood pressure
Nutritionists note that people who do not eat meat have a lower blood pressure than others.
Studies have also reported that following a vegetarian diet for about two weeks contributes to lowering high blood pressure.
Other health benefits
The health benefits of a vegetarian diet include:
Reduced risk of developing kidney stones
Protection from osteoporosis
Avoid severe asthma attacks.
But the danger lies in not replacing lost minerals and vitamins from animal foods and products, whether through plants or nutritional supplements.
Dangers of a vegan diet
After we mentioned the benefits of the vegetarian diet, some of its risks must also be mentioned:
1- Vegetarianism and hair loss
Many people may wonder about the relationship between a vegan diet and hair loss.
Where a new scientific study found that a significant decrease in protein, along with a lack of other nutrients and for a long period of time, would cause hair loss.
Meat contains zinc, vitamin B, and zinc, which are all nutrients necessary for hair growth and strengthening.
2- Decreased absorption of minerals and nutrients
In contrast, iron can be found in plant foods like legumes and green leafy vegetables, but it is less absorbed than an animal source.
This is precisely why it is important for vegetarians to make sure to take supplements according to the instructions and recommendations of their doctor, in order to compensate for the deficiency and avoid any health problems.
3- Lack of vitamins and minerals
It is important for vegetarians to know the symptoms of a lack of vitamins and minerals necessary for them. Zinc deficiency can cause loss of appetite, hair loss, diarrhea, and a slow wound healing process.
While iron deficiency leads to the following symptoms:
Fatigue and dizziness
As for the vitamin B group, its deficiency causes fatigue and loss of balance.
Is vegetarian food more healthy than eating meat?
Is a vegetarian diet healthier than eating meat? What should vegan women eat when pregnant? Read more about vegetarians and the vitamins they need.
The simplest definition of vegetarianism is the consumption of vegetarian food that is nutrition without meat, fish, and poultry.
How is a vegetarian diet different from others?
Vegetarians refrain from eating animal meat, but they eat eggs and milk products, while vegetarians abstain from all food of animal origin, including eggs, milk products, and honey, and their diet includes fruits, vegetables, legumes, roots, tofu products, and nuts.
Those who decide to switch to vegetarian feeding usually have ethical, environmental, or health considerations. Health considerations depend on the fact that a vegetarian diet contains a low amount of fat, especially saturated fat, and completely free of cholesterol.
Benefits of a vegetarian diet
Following a vegetarian diet is associated with health benefits such as lowering cholesterol levels in the blood, lowering death rates from heart disease, and lowering rates of prostate cancer, colon cancer, and diabetes, here are the details:
Lower mass index: Vegetarians tend to have a lower BMI and therefore have a lower risk of developing cancer.
Lowering blood pressure: The blood pressure of vegetarians is lower because the vegan diet contains less salt. Potassium – found in fruits and vegetables such as bananas, eggplant, avocados, oranges, broccoli, and spinach helps lower blood pressure.
Less vegetative problems: They suffer from less vegetative problems because meat and fish are the foods that are more difficult for the body to digest, and they need more energy to do so.
Waste disposal: Eating fruits and vegetables helps the body get rid of waste products.
Less likely to cataracts: Vegetarians are 30-40 percent less likely to develop cataracts than people who regularly eat meat.
Many physicians advise diabetics to consume vegetables, fruits, and whole grains in order to balance sugar indicators. Studies have shown that a vegetarian diet can improve the health of people with type 2 diabetes.
A study conducted in 2004 and 2005 showed that diabetics who followed a low-fat, vegetarian diet needed less diabetes medication, as they lost insulin sensitivity and decreased weight, and both glycemic index and lipid levels improved.