I made the choice not to eat meat or fish for 14 years and my health is found better from the start, in fact you can check out my last post about how to become vegetarian for tips how to do it yourself!
In fact, I have been listening to my body in its digestive phase and I understood at the time that certain foods absolutely not suitable (among other animal protein!).
Many people ask me how do you continue to eat healthy while being vegetarian. This is what I will try to answer in this article …
It is first important to agree on terms.
Vegetarian food contains no meat or fish!
Do not confuse either Vegetarian and Vegan! It does not consume any animal products, including animal by-products such as dairy products and eggs.
As for “vegans” they are vegan and do not wear clothes … from the exploitation of animals (such as leather).
If it is well balanced, there is no risk. By cons, someone who is content to remove meat and fish meals without change in habits can suffer in terms of various deficiencies. A vegetarian does not eat only vegetables !!
The benefits of vegetarianism
- Many rheumatic and inflammatory diseases are due to excess meat.
- Well balanced vegetarian meal is beneficial for many health issues.
- Vegetarians are less likely to suffer joint and have less cardiovascular risk.
- Diabetics and all persons to follow a diet low in saturated fat benefits of vegetarian diets.
- Cholesterol is lower and the risk of colon cancer are much lower.
- There is less risk of osteoporosis as a vegetable diet can limit calcium leakage from the body and also avoids the risk of kidney stones (unless abusing vegetables rich in oxalic acid such as spinach, rhubarb or sorrel!).
How to get a balanced meal
Live food (uncooked dehydrated sprouted, rich in enzymes and vitamins).
Pickles are macerated fruit or raw vegetables. These are more or less spicy condiments.
Raw fruits and vegetables (carpaccio, pickled, lacto-fermented vegetables + their juices, sprouted seeds, dried fruits and vegetables at low temperatures – below 40 ° C).
To preserve nutrients, it should pay attention to his cooking. Ideally, choose cooking with fresh steamed or stewed.
Vegetarians, for philosophical reasons, political, economic, ecological, do not consume animal flesh. Meat, fish and sausages, but also shellfish and crustaceans are excluded from their diet. However, eggs and dairy products are permitted. That is why they are also called “vegetarian lacto-ovo”.
Besides the lack of animal meat, vegetarianism recommends limiting consumption of refined products (sugar, white flour ..), stimulants such as tea or coffee and, wherever possible, to focus on food from biological agriculture.
How to balance a vegetarian diet?
Meat and fish providing good biological value protein, iron easily assimilated by the body as well as vitamin B12 and zinc, should be replaced by consumption integration into the system of different types of food .
Well done, vegetarianism certainly has advantages for the adult population. It corrects a number of errors of the Western diet, by avoiding excessive consumption of saturated fats, which come mostly from animal foods.
This regime has also the advantage of providing a much larger quantity of various fibers that Western diets, but also more complex carbohydrates, vitamins B9 and C, carotenoids and polyphenols with beneficial health effects.
A vegetarian diet, provided it is not improvised, can have an interest in the prevention of obesity, diabetes, cardiovascular disease, hypertension and even some cancers. It is however not easy to implement and requires good nutrition knowledge.
Proteins of plant origin, with the exception of those soybeans, have lower biological value than animal protein. Regular consumption of eggs and milk, sources of animal protein, helps fill the gap. The combination of legumes and cereals – with complementary protein – also improves the biological value proteins.
Note, however, that the richest vegetable proteins provide twice less protein than an average meat.
To cover their protein requirements, vegetarians must dramatically increase their intake of plant products, which in practice is not always easy.
Finally, the absence of fish consumption, source of some long chain fatty acids (EPA and DHA), in theory could lead to a deficit. The consumption of oils rich in Omega 3 (rapeseed oil, walnut oil, soybean oil) is then essential for the body to compensate by making these specific fatty acids from their precursors, Omega 3.