Diet or lifestyle?

For many years, there has been an interest in the world in various non-traditional nutrition systems, which do not fit into the scientific principles of modern medicine. Vegetarianism and related macrobiotic nutrition remain popular. Vitarianism, or a raw food diet, is experiencing ups and downs, a system based on the consumption of predominantly plant foods that are not subjected to heat treatment. To a lesser extent, fruitarianism is a type of raw food diet that includes only fruits, berries, and some vegetables. Today we will talk in detail about the expediency of vegetarianism.

Optimal diet

Vegetarianism involves the complete or partial exclusion from the diet of animal products in favor of plant foods. It is divided into several types. Veganism (strict vegetarianism) excludes meat, poultry, fish, seafood, eggs, milk and dairy products, and in some cases even honey. Lacto-vegetarianism (milk-vegetarianism) allows the consumption of milk and dairy products. Lacto-ovo vegetarianism (milk-egg-vegetarianism) allows dairy products and eggs.

A classic vegetarian has the opportunity to include in the diet about 400 types of vegetables and root crops, legumes, leaves, stems, buds, grains, flowers, about 600 types of fruits and more than 200 types of nuts. The source of protein in this food system are nuts, legumes, especially soybeans, lentils, beans, peas. Also sources of protein are spinach, cauliflower, kohlrabi, wheat. Sources of fat are vegetable oils — olive, linseed, hemp, mustard, sunflower, coconut, bean, nut, corn, almond, poppy, cotton and others.

Percentage

Vegetarians are recommended certain proportions in the diet: 5% vegetable fats (mainly vegetable oil), 10% carbohydrates (all types of cereals and bread products, sugar), 10% proteins (nuts, dairy products), 25% green vegetables and root vegetables, cooked fired, steamed or otherwise, 25% raw fresh or well-soaked dried fruits, 25% raw leafy vegetables and root vegetables (in season) as salads.

To better meet the body’s need for protein in a vegetarian diet, a combination of the following products is recommended: rice with legumes or sesame seeds (I often recommend eating sesame seeds to prevent calcium deficiency, especially for patients who have problems digesting dairy products); wheat with legumes, peanuts, sesame and soy; legumes with corn or wheat; sesame with legumes, peanuts and soy, as well as soy and wheat; soy with rice and wheat, with wheat and sesame, or with peanuts and sesame; peanuts with sunflower seeds.

 Yes or no?

FAO and WHO experts have recognized a vegetarian diet as adequate, but other studies conducted under the auspices of WHO confirm that animal protein must be present in the human diet in an amount of approximately 35% of the total protein quota. So what is more in vegetarianism — good or bad?

Lacto-vegetarianism and lacto-ovo-vegetarianism do not cause fundamental objections and can be recommended for fasting days or even short courses for various diseases. Such a diet is indicated for atherosclerosis, gout, obesity, urolithiasis with uraturia, hypertension, circulatory failure, pyelonephritis, chronic renal failure, acute hepatitis, liver cirrhosis. However, recognizing the great importance of plant foods, modern dietology insists that prolonged veganism over the years can lead to a deficiency of iron, zinc, calcium, vitamins D, B, B2, B12, A, and essential amino acids. In the diet of vegans, the listed set may be sufficient, but its digestibility from plant foods is quite low. Consequently, strict vegetarianism cannot be considered a rational diet, at least for children, adolescents, pregnant and lactating women, and athletes. A vegan diet cannot meet the need for postmenopausal women and the elderly for easily digestible calcium — for these groups, veganism is also an irrational diet due to the high risk of developing osteoporosis.

If you are trying to lose weight or experiment with non-traditional diets, please consult a specialist before deciding on a diet. Together we will definitely find the right direction for you on the path to health. Always in touch, your Alexandra Lvovna.

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• Is it vegan? Yes!

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