Know About Advantages and Disadvantages of a Vegetarian Diet - How Webs

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Wednesday, December 26, 2018

Know About Advantages and Disadvantages of a Vegetarian Diet

Know About Advantages and Disadvantages of a Vegetarian Diet

Vegetarian Diet | The potential advantages or disadvantages of a vegetarian or omnivorous diet will vary greatly depending on the selection of specific foods that include the individual's diet. However, general qualities of these different nutritional approaches can be summarized in relation to their ability to influence metabolic processes and the likely outcomes of such dietary patterns.

Vegetarian Diet
Know About Advantages and Disadvantages of a Vegetarian Diet

Dietary fibers

Vegetarians usually have a larger intake in foods that are rich in dietary fiber, such as whole grains, legumes, fruits, vegetables, nuts and seeds. A low dietary fiber intake has been linked to a number of conditions including cardiovascular disease, diabetes, gallbladder disease, diverticulitis and colon cancer. Omnivores generally have a lower fiber intake and may have an increased risk of developing these disorders. A vegetarian diet can protect against such disorders, especially if the diet restricts the consumption of refined carbohydrates, as this will significantly reduce fiber intake and in addition, the benefits of a high-fiber diet are significantly reduced if refined carbohydrates contribute> 18% of energy -inname.

A high intake of dietary fiber is also associated with increased satiety and as such a vegetarian diet can help prevent the development of obesity. Fiber is also effective in lowering plasma cholesterol values ​​and it has been shown in particular that high consumption of fruit, vegetables, soy and oats has a cholesterol-lowering effect. Although it is possible for omnivores to achieve a high fiber intake, it is much easier to achieve these goals with a vegetarian approach.


On the other hand, not all effects of high fiber intake are favorable. Fibers can potentially interfere with the absorption of nutrients, which could potentially reduce the availability of amino acids, essential fatty acids, vitamins and minerals. With regard to minerals, however, reduced availability has only been demonstrated when fiber is added to the diet as a supplement and not if it is a naturally occurring component of the diet.

Saturated fats

An omnivorous diet is associated with a higher intake of saturated fats, which is related to the development of cardiovascular disease and some cancers and current dietary recommendations are that saturated fats contribute up to 10% or less of total energy. The intake of animal products such as beef, eggs and dairy products will significantly increase the intake of saturated fats.

It is quite possible that a lacto-vegetarian or lacto-ovo vegetarian has a saturated fat intake that is greater than that of an omnivore, especially if it is highly dependent on eggs and / or dairy products as an important part of the diet. Vegans or vegetarians who consume only small amounts of eggs or dairy products will in most cases have a very low intake of saturated fat.

Total fat intake will be reduced in a similar way in a vegetarian diet, but this will vary greatly from person to person.

Essential fatty acids

Vegetarian diets are also generally higher in essential fatty acids, but in vegetarians with a shortage of cofactors for nutrients needed for the conversion of essential fatty acids into prostaglandin precursors, there may be an inability to use these fatty acids efficiently for production. of eicosanoids.

In these situations an omnivorous diet can be beneficial because the addition of fish is a source of the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which reduces the need for metabolic conversion of alpha-linoleic acid to EPA for the production of the prostaglandins of series 3.

Realization of the ideal body weight

Vegans are generally reported to have lower body weights, which may indicate that a vegan diet can prevent obesity development. The precise mechanisms involved are not fully substantiated, but may be related to reduced fat intake, reduced efficiency of the conversion of carbohydrates into fat, the saturation-enhancing effects of high-fiber foods or various other factors.

Improve diabetic health with a vegetarian diet

A low-fat fiber-rich diet has also been shown to improve metabolic parameters in diabetics and help diabetics reach the ideal weight. A vegetarian diet that limits or eliminates the consumption of eggs and full dairy products is in many cases an effective diet for diabetics overweight or obese.

A low-fat, high fiber diet is more difficult to achieve with an omnivorous diet, but it is possible if meat with a low fat content such as chicken breast is consumed, along with the limitation of other sources of fats. However, some of the diabetics do not respond well to such a regimen, as is the case when triglycerides or insulin remain high and these individuals can do better if some of the carbohydrate intake is replaced with monounsaturated fats as is the case with elevated triglycerides. or insulin. This approach can be achieved with an omnivorous or vegetarian diet.

Protein and a vegetarian diet

The biggest disadvantage of a vegetarian diet is the difficulty of obtaining an adequate intake of high quality proteins.

This is less likely to be a concern for lacto-ovo vegetarians because both eggs and dairy products are considered an indispensable amino acid that is closely related to human needs and also of high digestibility. However, obtaining sufficient protein intake and absorption can be a challenge with a vegan diet, because vegetable proteins usually have a reduced digestibility and one or more of the indispensable amino acids are inadequate.

A larger amount of vegetable protein needs to be consumed to obtain the same amount of useful proteins compared to animal sources and the diet may require more planning, so that additional protein sources are included in the daily diet.

In addition, the vegan sources of protein are accompanied by significant amounts of carbohydrates, such as legumes and grains, or fats, such as nuts and seeds. So when trying to increase the protein intake in a vegan diet as may be necessary in case of illness or recovery, this can be difficult to achieve without also increasing the carbohydrate and / or energy intake to a level above that which is desirable.

Vegetarian Diet | In these situations it may be necessary to rely on protein powders to supplement the dietary intake. The issue of adequate protein intake is especially applicable to vegetarians who follow restrictive diets to reduce weight, since total energy consumption and then protein intake will be reduced.

These obstacles are less common in an omnivorous diet, because animal proteins have a high biological value.

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Know About Advantages and Disadvantages of a Vegetarian Diet

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