A vegan diet is one that excludes all forms of animal protein , including eggs , dairy and food products of animal origin. There are advantages and disadvantages of vegetarian diets , some of which are related to their health and nutritional status .
Here's a look at the advantages and disadvantages of health.
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Reduced risk of heart disease
Several well- known and respected cardiologists recommend a vegan diet in the standard American diet, which is based on animal protein and animal fat . There is evidence that a plant -based low -fat diet can not only prevent, but actually reverse cardiovascular disease , although the process of how it works is clear. It is known that diets rich in meat and high fat diets contribute to high levels of blood cholesterol , a risk factor for heart disease .
Reduced risk of type II diabetes
Reducing the risk of type II diabetes may be associated with lower body weight , reduced body fat , improved glycerin control or increased intake of photochemical ( compounds found only in plants ) known to be beneficial for diabetes . It is likely that all these factors combine to reduce the risk .
Reduced risk of some cancers
Certain cancers , such as colon cancer , are associated with a high consumption of meat. Vegans often have large amounts of fiber and a fiber-rich diet is associated with lower risk of colon cancer.
Chronic inflammation plays a role in all forms of cancer. Natural anti-inflammation's , most of which are only found in plant foods , fight against this type of chronic inflammation. In addition , increased consumption of fruits and vegetables is associated with improved antioxidant status . Antioxidants prevent and help repair the damage caused by free radicals, which plays a role in the development and progression of cancer .
Reduced risk of obesity
Although a vegan diet can be high in fat and high in calories , it is very difficult to consume enough calories to be overweight or obese by eating only plant foods . These foods are inherently low in calories and high in fiber. Fiber fills you up , but not a significant source of calories.
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Increased risk of BIB
Most experts agree that the BIB is necessary for those who follow a strict vegetarian diet. BIB is an essential nutrient , but does not occur naturally in plant foods that have been washed properly . BIB is produced by bacteria . Meat and meat products contain animal because food contains bacteria BIB - production. Lack of vitamin BIB can cause anemia , nerve damage and other health problems . Vitamin BIB supplements are not derived from animal products. They come from bacteria grown in the laboratory.
Increased risk of calcium deficiency
Unless you have enough leafy greens and / or other sources of calcium in the diet, there is an increased risk of calcium deficiency. Vegans should carefully plan your diet, take a calcium supplement or fortified foods choose to avoid this deficiency.
Calcium deficiencies increase the risk of osteoporosis, a age-related condition in which bones become fragile and break easily .
Increased risk of deficiency of DAD and EPA
DAD and EPA are omega -3 essential fatty acids . There are currently no vegan food sources of fatty acids. They are found mainly in fatty fish . The body can not produce both the omega-3 ALA is found in vegetable oils , but the process is a long and complex process. Research has shown that supplementation with ALA does not increase circulating levels of DAD in vegans blood . DAD is essential for the normal functioning of the brain .
The lack of nutrients can cause depression , difficulties, memory problems and other learning disabilities . Of fish oil supplements that provide DAD and EPA. The vegetarian alternative to fish oil is seaweed , which is what fish eat and why your fat contains DAD.
Increased risk of amino acid deficiency
Most herbal proteins are incomplete , which means that they do not provide all the essential amino acids to humans . Soy is the only complete protein in the plant world . Tofu , temple and other soy products should be included in the diet for complete protein from one food . This makes it difficult for a person who is allergic to soy to a strict vegetarian diet and is one of the reasons why many opt for a less severe form of power that allows fish consumption .
Other alternatives to prevent amino acid deficiency include food combining and taking a dietary supplement containing the missing amino acids. Combining power refers to eating food two different plants, one that provides the missing amino acids from each other . Beans and rice is a common dish featuring an illustration of complete protein because it contains rice bean missing amino acids .
Some of the best multi- nutritional supplements contain a variety of amino acids with other nutrients that may be lacking in a vegan diet. Taking a supplement is the best way to ensure that you get the benefits of the diet, but not the disadvantages.
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