Myths and realities of vegetarianism: harm or benefit? Vegetarian food benefits and harms

Vegetarianism

Vegetarianism is a nutrition system that involves avoiding certain foods. Fans of this type of nutrition defend their principles with great zeal and fight for as many people as possible to accept their lifestyle. They are confident that this is the only right choice in life and giving up meat makes the world a much better place and people kinder. However, at the moment, there is no single correct opinion. It all depends on many factors, namely: the approach to nutrition and its balance.

People who adhere to this type of diet vehemently argue that the transition from a regular diet does not affect the body and well-being in general. However, it should be noted that scientists who have studied man over a long period of time claim that man is neither a predator nor a herbivore in its entirety. The entire necessary supply of vitamins and microelements can be obtained only by following a balanced diet. With vegetarianism, the balance of the right vitamins is disrupted, so this nutritional system has its pros and cons; in some cases, vegetarianism can cause significant harm to the body.

The benefits of vegetarianism

Refusal of meat has its own distinctive features, advantages and goes back to antiquity. Also, avoiding animal products will help you find peace of mind and feel like a part of nature. The following advantages of vegetarianism are noted:

1. Fruits, vegetables, and grains are extremely low-calorie, but very healthy and filling foods. You cannot gain weight by consuming them, but despite this, saturation for the whole day is ensured.

2. By consuming these products you can maintain your youth and blooming appearance for a long time.

3. A limited amount of salt consumed will help keep blood vessels toned.

4. Vegetarianism has an increased cleansing potential, as a result of which all toxins, waste and unnecessary blockages are removed from the body.

Vegetarianism has been a part of human culture since ancient times. Pythagoras, Zarathustra, Aristotle and Plato did not eat meat. The fashion for vegetarianism came to Europe in the middle of the 19th century.

Albert Einstein, Ilya Repin, Henry Ford and many others considered themselves followers of this movement. Among those living today, Mohammed Ali, Nikolai Drozdov, Richard Gere, Madonna, etc. do not eat meat. However, the debate about whether vegetarianism is beneficial or harmful has not subsided to this day.

Is man a carnivore or a herbivore?

Let's start our conversation about the benefits or potential harm of vegetarianism by discussing how adapted people are to a meat diet.

Teeth

Humans have large, sharp incisors, undeveloped canines, and flat molars, which makes us similar to herbivores. However, our teeth are covered with enamel on all sides and change only once during our lives, which does not allow us to chew rough plant food for a long time and is more like the teeth of predators. Omnivorous bears have similar teeth.

Saliva

In predators, the salivary glands are poorly developed, the saliva is acidic and does not contain enzymes. In herbivores, saliva is alkaline and contains enzymes that digest starch. This is exactly how it is for people.

Stomach

In predators it is small, the gastric juice is very acidic, and the main digestion occurs here. Herbivores have a large, multi-chambered stomach, and the gastric juice is slightly acidic, since food is fermented rather than digested in the stomach. Humans have a medium-sized stomach; gastric juice is weaker than that of predators, but much more acidic than that of herbivores.

Intestines

Undigested meat in the intestines undergoes bacterial decomposition with the release of toxic waste, so predators need a short intestine to quickly evacuate leftover food and, as a rule, is 2-3 body lengths. On the contrary, herbivores need a long intestine, which exceeds their height by 20-28 times, since plant foods are digested extremely slowly. In humans, the intestines exceed growth by 8 times and are able to quite comfortably digest both light plant foods (mainly fruits) and small portions of meat.

The conclusion from this is as follows: A person cannot digest large quantities of rough plant foods, such as grass, just as he is not able to eat only meat. Evolution has made us omnivores; a person can be a vegetarian, but meat in the diet is necessary for normal growth of the body and maintenance of health. So, vegetarianism: benefits and harm to the body.

Arguments FOR vegetarianism

Arguments in favor of giving up meat foods may be the following:

• Vegetarian foods contain fewer carcinogens. This fact has been established by many researchers. Those who eat meat, especially fried meat, are at higher risk of stomach, liver and intestinal cancer (see).
• Vegetarian food protects against cardiovascular disease. This statement is based on the fact that in meat-heavy cultures, such as Europe, the incidence of heart attacks, hypertension and diabetes is significantly higher than in countries with a predominantly plant-based diet, such as China and Japan. Vegetarians are also less susceptible to atherosclerosis due to lower blood cholesterol levels.
• Vegetarian food allows for better weight control. This is only partly true. A plant-based diet is lower in calories and losing extra pounds with it is much easier than eating animal protein. But Sumo wrestlers do not eat meat at all, so vegetarianism in matters of weight loss is not a panacea at all.
• Plant foods contain more vitamins. A balanced and varied plant-and-milk diet is able to fully provide a person with all the necessary nutrients and microelements (see).

The vast majority of those who practice yoga are vegetarians, since in the practice of yoga abstaining from meat is considered a healthy diet. In addition, in all styles of yoga there is such a term as “ahimsa” (non-violence), i.e. protest against the killing of animals. Therefore, if a person practices yoga, sooner or later he tries vegetarianism and decides for himself whether this lifestyle is suitable for him or not.

Reviews from vegetarians who practice yoga about the benefits of giving up meat:

• the majority lose weight that was overweight
• well-being improves, the person becomes more energetic
• It has been noticed that after starting yoga and switching to vegetarianism, a person suffers less from colds
• mood improves, the person becomes less irritable.

Arguments - AGAINST vegetarianism

• The effect of vegetarianism on life expectancy is only theoretical. It is assumed that vegetarians are less susceptible to cardiovascular diseases and therefore live longer. But the long-livers of the Caucasus - Georgians, Ossetians, Armenians, etc., who eat meat, and fried meat, refute this assumption. Some northern peoples generally eat only meat and live quite a long time.
• A vegetarian diet is poor in some vitamins and microelements, found only in meat - primarily B12 and iron. Fans of plant foods in 70% of cases suffer from anemia and iron deficiency, as well as related problems - low performance, problems with the intestines, in women, etc.
• Plant foods lack calcium, iodine, vitamin D. This can cause problems with bones, teeth and the thyroid gland, which is extremely dangerous, especially in old age.
• Protein malabsorption— an excess of plant fiber in food causes a malabsorption of proteins, which in turn can lead to protein deficiency in the body. Hence muscular dystrophy, decreased immunity, the risk of developing tuberculosis and other troubles.
• Vegetarianism is harmful for pregnant and lactating women who are unable to get enough protein from plant foods.
• Vegetarianism is not suitable for children under 15 years of age.— if meat is not introduced into a baby’s complementary feeding in a timely manner, then he will inevitably face dystrophy, anemia, impaired growth and mental retardation. Children under 15 years of age cannot be vegetarians, and the opinion of scientists on this issue is very categorical.

To be fair, it should be said that most of the problems described are not associated with vegetarianism as such, but with its radical direction - veganism. For ethical reasons, vegans do not consume not only animal meat, but also fish, milk and dairy products, and eggs.

Disadvantages of vegetarianism according to reviews:

• Unavailability of dishes for vegetarians in many small cafes and hotels- This is the biggest and most pronounced minus. A vegetarian must constantly think about what and when he can and should eat, and on trips, hikes, trips, where there are only small cafes or private hotels, and in which the menu is limited to 2-3 dishes (all with meat) or just if it is not possible to visit a large supermarket, the vegetarian either remains hungry, or circumstances force him to carry food with him, which is not convenient.
• Expensive - this may seem strange, since cereals and vegetables, in principle, are not more expensive than meat, but in order to somehow diversify their menu, a vegetarian is forced to buy expensive products. For example, buying a large amount of fruit or replacing a lack of protein during vegetarianism (for example, porcini mushrooms) is quite expensive.
• Condemnation and advice from others- listening to the advice of others who are not in the “topic” or have a negative attitude towards vegetarianism does not add positivity.

To be or not to be a vegetarian?

This article deliberately avoids the ethical issues of “non-meat eating.” In fact, any ethical background for non-meat eaters reeks of terrible hypocrisy, but we have a medical site, and ethical issues are not within our competence.

However, it is ethical issues that divide vegetarianism into certain movements:

• Veganism is the most radical option; all products of “exploitation of wildlife” are rejected, even honey. An example of radicalism and obscurantism. It is vegans who experience most of the negative aspects of vegetarianism.
• A raw food diet is a type of veganism in which foods are consumed that do not need to be boiled, stewed or baked; raw foodists do not recognize spices and eat sprouted grains. According to experts, only completely healthy people with ideal intestinal condition can afford this.
• Lacto-ovo vegetarianism- a classic option in which, in addition to plant foods, you can consume milk and eggs.
• Lacto-vegetarianism- milk and plant foods.
• Flexitarianism– a type of vegetarianism in which you are allowed to consume meat and seafood once a month. Most vegetarian communities (sects) consider flexitorin to be apostates (heretics).

Modern dietetics says the following on this issue. If a vegetarian’s diet is sufficiently varied and includes eggs, milk and dairy products, as well as fish and seafood, then it is considered completely balanced and allows one to live and work quite normally for many decades, while doing without meat.

12/05/2017 17:56

For many centuries, meat was considered a valuable product, a kind of basis for human existence. But since about the middle of the 19th century, representatives of a new culture - vegetarians - have been trying to destroy this theory. In their opinion, food of animal origin is not only not healthy, but also poses certain harm to human health. In particular, arguments are made about the relationship between meat consumption and the development of cancer.

Is this really so, and what is hidden under the slogans about the spread of a diet that excludes meat products from the diet?

What is vegetarianism?

Vegetarianism is a conscious transition from omnivory to the consumption of food of plant origin, in other words, a rejection of meat products. And vegetarianism is perceived to a greater extent not as a healthy diet, but as a cult that advocates for the protection of animals from violence against them and their subsequent killing.

There are several branches of vegetarianism:

• Classic– meat and fish are excluded from the diet, but dairy products and eggs, as well as beekeeping products, are acceptable.
• Lactovegetarianism – Only milk and honey are allowed from animal products.
• Ovo-vegetarianism – eggs and honey are acceptable.
• Veganism– a complete transition to products of only plant origin, including mushrooms.

On one hand, people who have adopted such a diet strive to cleanse the body, free it from accumulated energy, and possibly to cure serious illnesses. On the other hand, switching to vegetarianism on a permanent basis may not have the best consequences for the same organism.

Why is giving up meat dangerous for a person?

Any unbalanced diet can lead to malfunction of internal organs, which is not always reversible. Therefore, before you decide to take such a step, you need to be sure that the diet will not be detrimental to your health.

What vitamins will become deficient, and how will this affect the functioning of the entire body:

For some time, giving up meat will manifest itself in positive ways: you will really feel light, have more energy, and develop endurance. But this is a temporary phenomenon. The gradual consumption of the supply of microelements previously supplied with products of animal origin will be exhausted, the body will begin to “pull” them out of itself - this will start the reverse process, which threatens complete depletion.

• The body will stop receiving proteins, which are important for metabolism and complete synthesis of hormones. Proteins are building materials for cells, which is especially important for a child’s body.
• Vitamin B12 deficiency will affect the healthy formation of red cells in the blood, which threatens the development of anemia. This will affect not only a person’s appearance, but also his well-being - fatigue, sleep disturbances, depressed psychological mood, and decreased mental performance will become constant companions. A significant decrease in hemoglobin levels can cause death. A lack of this element also threatens babies who are breastfed by a vegetarian mother.
• Insufficient Vitamin D Intake will lead to weakening and depletion of bone tissue, which contributes to frequent fractures in adults, and in children causes “early nutritional rickets of adolescents,” which will also complicate their adult lives.
• For proper development and formation of the skeleton, for the functioning of the musculoskeletal and cardiovascular systems, the body needs one more component - Omega-3 fatty acid. Its deficiency can be expressed by absent-minded attention, memory instability, joint pain, and hypertension. In addition, diseases of the mammary glands may develop and skin problems may appear - acne, dryness, dandruff.
• Creatine reduction, which enters the human body when consuming beef, will manifest itself as a decrease in physical activity, fatigue, and memory impairment.
• Oddly enough, but cholesterol, which fans of a plant-based diet are so afraid of, is also important for the normal development of the child’s body. It affects the proper development of cells and the development of sex hormones. If adults need to reduce their consumption, then the child’s body must receive cholesterol in full, and it is found only in products of animal origin.

The lack of such a vitamin complex will affect the reproductive system of both men and women: Hormonal imbalance leads to a decrease in the possibility of conception, and in some cases this can result in complete infertility.

Of course, all these elements, except cholesterol, can be found in plant foods, but the difference between them is that it is the vitamins and minerals from meat that are absorbed by the human body faster than from vegetables. In addition, for complete replenishment, it is necessary to consume a sufficiently large amount of fruits, vegetables, nuts, and herbs, which not every person can afford, especially during frosty periods, when plant foods grow only in greenhouses and soar in price. By the way, at this time vegetables become not just an expensive pleasure - greenhouse products cannot always boast as many vitamins as those grown in natural conditions are rich in.

Children's doctors' concerns

Having become vegetarians, adults often “add” their children to such a diet. But the opinion of doctors on this matter is completely different, and not only among pediatricians.

Most children's doctors have a negative attitude towards children's vegetarianism. Even if adults feel great after giving up meat, in children this can seriously affect their health, and not for the better.

The lack of essential amino acids, vitamins, and cholesterol, which are found only in animal products, affects the overall endurance of children - they are weaker and usually do not gain weight. In addition, an unbalanced diet also affects psychomotor performance.

Dentists also have a negative attitude towards vegetarianism. They consider the development of a properly formed jaw apparatus and a strict diet without meat products to be incompatible.

The thing is that the structure of the human jaw is adapted for chewing tough food, which includes meat:

• We have cutters whose main task is to cut food and muscle fibers;
• Fangs are needed to break food;
• And chewable teeth are designed for thorough chewing.

So, if a child is switched to plant foods from an early age, and in most cases it is soft, this can lead to problems with the teeth and jaw as a whole - the teeth can become crowded and out of alignment. Eating meat puts a certain strain on the teeth, helping to form a correct bite. In addition, hard food is a good prevention of caries.

It is worth noting that there are exceptions to the rule when doctors themselves prescribe a strict diet for their young patients, but this happens only for serious indications. In such cases, the diet is prescribed by a nutritionist. At the same time, the child is under constant control: tests are regularly carried out to monitor the level of hemoglobin in the blood and other vital indicators, the child’s height and weight are monitored, and if there is a deviation, the diet is adjusted.

10 arguments in favor of meat

Vegetarians offer many reasons for living a meat-free life, but few of them delve into the essence of these arguments. Let's figure it out together.

Myth 1. Man is not a predator

Eating meat is an unnatural process for humans. The structure of the teeth and the digestive system in general is not similar to that of animals. This is true, but we also have little in common with the digestive system of herbivores. Man is omnivorous. If our stomach were not adapted to accept food of animal origin, it would let us know about it within half an hour after eating it. And the consumption of meat by humans for many centuries speaks precisely in its favor.

Myth 2. Humans’ closest relatives are gorillas, and they are herbivores.

Firstly, there is no point in connecting a person with “family ties” to this animal, since the relationship has not been proven to date. And secondly, it’s worth remembering about chimpanzees and pigs - they are omnivores. And a gorilla in captivity does not refuse to eat meat.

Myth 3. Meat rots in the digestive system, poisoning the body.

This is a big misconception. Yes, meat products take longer to digest, but they do not rot. Hydrochloric acid, which is contained in the stomach, eliminates this process. Such phenomena can only occur in the event of malfunctions in the gastrointestinal tract. The reason for this is not meat, but a violation of the principles of healthy eating: overeating, monotonous food, lack of food in the diet. A proper diet should have everything in moderation.

Myth 4. Vegetarians live long lives

Not a proven fact. If we take India as an example, it has the highest rates of adherents to a vegetarian diet, but their life expectancy is on average 63 years. But residents of northern countries, where vegetables are less available and the main food is meat, live on average 75 years.

Another striking example is Georgia: the inhabitants of this country are great admirers of meat products and at the same time, Georgia is famous for its long-livers.

Myth 5. Plant-based protein is no worse than animal protein, but plant-based foods contain more vitamins and minerals.

Vegetarians obtain protein by eating legumes, particularly soy, and never tire of arguing that this type of protein is most similar to that obtained from meat. Yes, it is similar, but it cannot completely replace it. In addition, soy is saturated with estrogens, which negatively affect the functioning of the male hormonal system. Another disadvantage of legumes is that not every body is ready to process the cellulose shell, which causes gas formation and problems with stool. It is especially harmful for children to consume such products in large quantities - the immature digestive system will respond to such experiments with disorder.

Protein sources Meat
Protein sources Fish and seafood

Protein sources Eggs and dairy products
Protein sources Legumes

Protein sources Cereals

Myth 6. People who eat meat are more likely to be overweight.

It is not true. Anyone who eats an unbalanced diet, has problems with metabolism and health in general is prone to obesity. Heredity also plays a role.

As for such a popular vegetarian diet, not everything is so rosy. Just look at “dietary” fruits, dried fruits and cereals - they contain a lot of carbohydrates, the abuse of which leads to obesity. There are known cases when pregnant women, due to large weight gain, went on an apple diet, but instead of the long-awaited weight regulation, they received the opposite effect - they gained even more kilograms. Human activity also plays an important role in weight regulation - any diet is powerless if you lead a sedentary lifestyle.

Myth 7. Meat provokes the development of cancer

Moderate consumption of any food (including meat) cannot cause serious illness. The likelihood of developing cancer in a meat-eater and a vegetarian is the same, since the development of this phenomenon is influenced by many other factors: environment, poor diet, chronic diseases, stress, decreased general immunity, genetic abnormalities. All this can happen to both a meat eater and a vegetarian.

Myth 8. It’s cheaper to be a vegetarian

A misconception among many beginning vegetarians. In fact, in order for the body to receive all the necessary microelements that a person deprived it of by giving up meat, it is necessary to consume a large amount of plant-based products. But they (nuts, vegetables, fruits, herbs) are not so accessible, especially in winter.

Myth 9. Meat increases blood cholesterol

Yes, this is true, but only when a lot of fatty meat and improperly cooked meat are consumed. Correct: boil, bake, stew, but do not fry. While eating, you should not pour mayonnaise on the meat or cover it with a lot of spices.

It is also worth remembering that Cholesterol in moderation is necessary our body, because it regulates the functioning of the nervous system, helps to absorb vitamin K (this element affects blood clotting), and is involved in regulating hormonal levels.

Myth 10. Meat eaters are more aggressive and have little energy.

It is not true. Vegetarians are more likely to suffer from decreased energy and cheerfulness. The reason for this is a hormonal imbalance when refusing meat, which affects the general condition of a person. In addition, with a decrease in energy reserves, the muscular system is depleted, metabolic processes slow down, and the activity of the nervous system decreases. To replenish energy, you need to consume at least 1600 kcal per day, which is extremely difficult to achieve with a vegetable salad.

We’ll also tell you which spices are suitable for different types of meat, so that your meat dishes are always not only healthy, but also tasty!

Many more arguments and refutations can be given both in the direction of meat-eating and in the direction of vegetarianism. But before you accept or reject them, it is worth considering: who benefits from people switching to a meatless diet on an ongoing basis?

Marketing and vegetarianism

Is it really that simple when it comes to switching to vegetarianism? If you take a closer look, this has become another niche for business. And often behind the promotion of a healthy lifestyle lies another way to make money.

With the development of vegetarian culture in the world, the production of corresponding goods has expanded and flourished, various literature is sold, and catering establishments are opened. Media and advertising work well in this direction. Trainings for nutritionists teaching “proper” nutrition are held everywhere, and they are far from free. According to some estimates, annual revenues in this industry reach $30 billion, and this figure is growing every year. Agree, these are not small indicators for just a hobby.

It should be understood that most of the incoming information about the dangers of meat and the benefits of vegetarianism is nothing more than advertising, which abounds on the Internet.

On the websites of such talented nutritionists there is practically no information about the benefits of meat, but when searching for such articles, queries often come up that meat is harmful, that people kill themselves by continuing to eat food of animal origin.

Advanced business nutritionists suggest that a meat-eater is a murderer, and not every consumer is able to accept such pressure on the psyche. Unprepared for such a psychological attack, a person begins to think about his lifestyle, over time agrees with the arguments in favor of vegetarianism and gradually moves on to a new way of life. After a certain period of time, the understanding comes that the body really lacks something, and here another advertisement is triggered – in stores and pharmacies you will find all the necessary supplements that a person needs, and at the same time he will remain humane towards animals. This is exactly how the consumer becomes zombied.

It is important to understand that any overly disseminated information is a reason to think about its veracity and ask the main question: who benefits from this?

No doctor or nutritionist can prevent an adult from taking the path of vegetarianism.

• Before going on a meat-free diet, You should consult your doctor about your body’s readiness for such changes. Examinations will help determine whether there are serious problems with the digestive system, heart and other vital organs.
• If you are planning a pregnancy in the near future, switching to plant-based foods can cause difficulties in conceiving and bearing a child.
• You shouldn’t radically change your nutrition system before you’re 30 years old. Until this age, some functions of the body continue to form, and a sharp decrease in nutrients can provoke their failure. After crossing this age limit, a person is considered fully formed: incoming vitamins and minerals are more needed to maintain these vital functions, so a certain balanced diet cannot harm.
• It is important that an experienced nutritionist help shape your diet. which will take into account the characteristics of your body and help you choose the optimal food basket in all respects.
• Regularly undergo medical examinations and tests, to track the slightest changes. If necessary, replenish missing microelements with medications (but only as prescribed by your nutritionist).

Finally

Finally, before you step over the line of vegetarianism, you should pay attention to the capabilities of your wallet. A nutritious diet without animal products is very expensive. Yes, individually, vegetables, fruits and other vegetarian products are seemingly inexpensive, but the amount required for consumption significantly exceeds this “plus”. Otherwise, a diet based on the principle “it’s fashionable” can turn into a difficult test for the body, and in the future the consequences will not manifest themselves in the best way.

Translated from Latin, the word vegetarius means “vegetable”. Vegetarianism as a special food system that excludes the consumption of meat originated in ancient times. But the debate about the benefits and harms of vegetarianism still continues. Adherents of this system consider it the only correct one, opponents vehemently criticize the complete abstinence of meat, and doctors argue that nutrition should be healthy and balanced, that is, contain all the substances necessary for normal human life.

The harm of vegetarianism

Animal products contain vitamins and microelements that are absent in plant foods. Refusal of meat, milk, eggs can lead to a lack of these substances necessary for the body, which can weaken health and even provoke some diseases.

• Protein. Proteins form the basis of life in the human body. It is not for nothing that they are called proteins (protos), which translated from Greek means “original”. Protein ensures the normal functioning of basic systems, the growth and development of organs, cell restoration, and participates in metabolic processes. With the participation of protein, the construction of blood cells, hormones and antibodies necessary for the destruction of microbes and viruses occurs. Protein is a constant source of energy, which, if there is a deficiency of fats and carbohydrates, will be a worthy replacement for them. There is an opinion that protein reserves can be replenished by eating beans and grains. Of course, plant foods contain quite a lot of proteins, but they are partially absorbed. Animal protein is absorbed by the body almost 100%.
• Iron. This is an essential trace element that is part of the blood and many enzymes, which takes an active part in hematopoiesis, respiration, and immunobiological processes. A person gets iron mainly from liver, meat and fish. Nuts and beans also contain this microelement, but along with it, plants contain polyesters of natural origin - tannins, which prevent the complete absorption of iron. So, from salad greens and beans, no more than 7% of this useful microelement is retained in the body.
• Vitamin B12. A lack of this vitamin is accompanied by increased irritability and depression, numbness of the limbs, increased heartbeat, unmotivated fatigue, and problems with concentration. You can get the right amount of B12 from veal liver, salmon, beef, shrimp, sardines, etc. In addition to animal products, this essential vitamin for humans is found in seaweed, brewer's yeast, miso sauce and tofu; however, its concentration in plants is very low.
• Calcium. This is a microelement responsible for the structure of skeletal bones, the strength of teeth, nails and hair. A person receives the main amount of calcium from dairy products and bone broth, although this microelement is also found in some plants, such as soybeans, almonds, bananas, etc.

The harm of vegetarianism has been fully proven for the following categories:

• children;
• pregnant and lactating women;
• people undergoing the rehabilitation process after a serious illness.

Based on scientific observations of the lifestyle of vegetarians, scientists have concluded that many of the adherents of plant foods have a disturbed psycho-emotional state, reduced performance of the immune system and have serious diseases.

Are there any benefits to vegetarianism?

Vegetarianism is not just a food system, but an entire life philosophy. After all, along with giving up meat, a person quits smoking and stops drinking alcohol, which in itself already brings benefits to the body.

Vegetarianism has several other undoubted advantages.

• Plant foods contain very few calories. Therefore, by eating only vegetables, grains and fruits, you can easily maintain a normal weight. It is perhaps impossible to meet a vegetarian who is obese.
• Plants mainly consist of fiber, which has a positive effect on the functioning of the gastrointestinal tract and normalizes metabolic processes in the body.
• With a vegetarian diet, the body is completely cleansed of toxins and harmful elements, resulting in a significant increase in protective functions.
• A plant-based diet helps maintain proper levels of cholesterol and blood sugar.
• Vegetables and fruits contain a large amount of antioxidants, which maintain skin turgor and keep it fresh and beautiful for a long time.
• A vegetarian diet involves consuming a minimum amount of salt, which helps maintain vascular health.

Vegetarianism gives peace of mind and peace, since a person who voluntarily refuses to eat animal meat recognizes himself as an integral part of the surrounding nature.

How to switch to vegetarianism?

Before you completely give up meat and switch to a vegetarian diet, you need to think a hundred times seriously, since such a transition is stressful for the body.

• First of all, you need to consult with a therapist, gastroenterologist, nutritionist and psychologist and undergo the necessary examination, which will help identify those diseases for which vegetarianism is strictly contraindicated. This may be gastritis or gastric ulcer, pancreatitis, colitis, lack of hemoglobin in the blood and other abnormalities. Before completely abandoning animal food, you should get rid of these diseases, otherwise the consequences may be unpredictable.
• You should not switch to plant-based foods during depression or nervous disorder. In this case, vegetarianism will not only bring no benefit, but will also cause significant harm, further destabilizing the psycho-emotional background.
• The diet should be as varied as possible, and the transition should be smooth and gradual.
• You will have to completely give up alcohol and smoking.
• From time to time you need to be examined by doctors so as not to miss the moment of iron, calcium or vitamin deficiency.

People following a vegetarian diet need additional calcium and vitamin B12.

At the slightest deterioration in health, you should switch to a less strict diet or return to your normal diet.

Varieties of vegetarianism

To ignorant people, vegetarianism is presented as a refusal of animal products, and nothing more. In fact, there are several types of this food system.

• Veganism. Involves complete abstinence from animal foods. Vegans do not consume meat, milk, cottage cheese, cheese, eggs and are content exclusively with plant foods.
• Lactovegetarianism. In addition to plants, supporters of this diet also consume honey.
• Ovo-vegetarianism. Under this system, it is allowed to include honey and eggs in the diet, but the consumption of milk, on the contrary, is prohibited.
• Lacto-ovo vegetarianism. This type of nutrition is recognized by doctors as quite normal. It can not only permanently rid a person of certain ailments, but also prevent their occurrence. Along with plant foods, lacto-ovo vegetarians consume eggs, honey and dairy products in sufficient quantities.
• . The food that raw foodists eat is not heat-treated. Adherents of this type of vegetarianism claim that when heated, unusual chemical compounds appear in products that are harmful to the human body. In addition, raw foodists do not add spices to their food. The basis of their diet is sprouted grains and cereals, vegetables and fruits.
• Raw mono diet. This trend is related to the raw food diet and differs from it only in that only one type of product is allowed to be consumed at a time. For example, you can only eat an apple for breakfast, only an apple for lunch, and tomatoes for dinner.
• Fruitarianism. The philosophy of this vegetarian movement is based on the deep conviction of its supporters that plants are living beings capable of experiencing pain. Fruitarians eat berries, nuts and fruits, that is, what can be picked without causing any harm to the plant.
• Pescovegetarianism. This nutritional system allows you to eat not only plant foods, but also fish. Proponents of this theory argue that fish are non-intelligent creatures, so they can be caught and used for cooking.
• Flexitarianism. The diet of flexitarians may include meat products, but only in the most minimal quantities. This subtype of vegetarianism is also called semi-vegetarianism.

Of the listed types of vegetarianism, nutritionists welcome the most balanced systems that do not prohibit the consumption of fish and dairy products. Experts believe that such a set, in combination with plant foods, can fully satisfy a person’s needs for vitamins and micronutrients.

Vegetarianism in its classical conservative understanding is a special dietary pattern that involves giving up meat products and eating only plant foods. The modern era dictates new requirements for this direction: people who refuse food of animal origin are, in turn, divided into separate sub-vegetarian movements. Vegetarianism today is not only adherence to a certain constant diet, but also a unique style and way of life.

The essence of vegetarianism

Modern vegetarians refuse to eat meat, seafood, fish and poultry of any animal origin. Some movements also do not include eggs, dairy products, honey and even mushrooms in the diet.

In addition to the diet plan, real vegetarians who adhere to certain canons: try not to wear clothes made from animals, exclude products indirectly related to animal components (for example, gelatin and glycerin), and also do not use any product that has been tested by our smaller brothers.

History and geography

The official origins of vegetarianism date back to 1847 with the formation of the corresponding international society, the center of which was Great Britain - it was then that this name began to be used to designate the above-described lifestyle with a special nutritional pattern.

Naturally, certain principles of a special diet have been adhered to by individuals and even subcultures since ancient times - scattered references to them can be found even among the Sumerians. Various Indian religions and schools widely professed the principles of vegetarianism - Jains, Hindus and Buddhists were especially successful in this endeavor. In the West, certain philosophical schools adhered to the principles of diet - for example, the Pythagoreans.

In Russia, the first organized supporters of vegetarianism appeared at the end of the 19th century - they opened canteens where only plant foods were present, registered societies, and published relevant literature in Russian.

According to official modern statistics, about 15–20 percent of the total population of the planet adheres to the basic principles of a vegetarian diet in one way or another.

The geography of vegetarianism is represented by almost all countries of the planet; the percentage of adherents of this dietary pattern in relation to the general population fluctuates widely. About 15-25 percent are in India, Italy and Taiwan. 10 percent on average - Germany, Brazil, Great Britain, Israel. Up to five percent openly support vegetarianism in the United States of America, New Zealand, France, Spain, and Australia. In our country, there are about 4 percent of vegetarians, while up to half of all respondents, although they do not adhere to the principles of refusing to eat meat, approve of the position of those who choose such a diet.

Most often, vegetarianism is supported by the fair sex - there are almost twice as many of them as men.

Classic vegetarianism is divided into 4 main types, which also have subcultural branches.

Veganism

The most strict type of nutrition plan, excluding any type of animal food.

Lactovegetarianism

Representatives of this movement eat any dairy products and refuse other foods of animal origin.

Ovo-vegetarianism

The consumption of meat, fish, seafood and milk is excluded, but eggs and dishes based on them are allowed.

Ovolacto-vegetarianism

The mildest diet plan, including dairy products and eggs, but excluding meat, fish and seafood of animal origin.

In addition to the above categories, there are also subcultural movements of vegetarianism. Thus, fruitarians focus on the fruits of plants - fruits, berries, nuts and seeds. The daily diet of a raw foodist mainly includes raw plant foods, which are not subjected to any processing. Pescatarianism, pollotarianism and flexitarianism allow the consumption of meat from land animals, birds, and both, respectively, but extremely rarely.

Motives

People who adopt a special lifestyle and a permanent special diet have their own motivations for doing so. The most famous and popular:

1. Ethical. A person who does not accept murder, the forced exploitation of animals and has compassion for his lesser brothers refuses to eat their meat;
2. Religious. A number of religions directly indicate the need to abandon animal food or in every possible way encourage the transition to such a diet;
3. Medical. As modern research shows, a vegetarian diet can effectively counteract the risks of developing a number of cardiovascular diseases, gastrointestinal diseases, malignant tumors, and atherosclerosis;
4. Ecological. Certain groups of people have a negative attitude towards the process of mass rearing of animals for food and believe that this process has a negative impact on the environment;
5. Economic. As practice shows, a vegetarian diet plan is significantly cheaper than a classic one and saves the budget. Although today, a complete vegetarian diet is no cheaper than the average person’s diet;
6. Other beliefs. Some people are convinced that only plant foods are primarily natural for humans.

If we do not consider the ethical, moral, environmental aspects of vegetarianism, which are still the subjective opinion of a number of people, then the proven benefit of this diet is considered to be a reduction in the risks of developing a number of diseases and pathological conditions:

1. Consuming less salt, which leads to a reduction in the risk of developing cardiovascular pathologies, normalization of water balance and metabolic processes;
2. Reducing the risk of the formation and development of cancerous tumors, mainly in the gastrointestinal tract;
3. Effective fight against cataracts;
4. Normalization of the skin;
5. A replacement alternative nutritional regimen for diabetes of any type, optimized for a stable restoration of normal carbohydrate metabolism;
6. Getting rid of excess weight;
7. Reducing the risk of kidney disease and normalizing bile circulation;
8. Slight increase in life expectancy.

The harm of vegetarianism

A vegetarian diet is not suitable for everyone; various chronic diseases often become an obstacle to its introduction. When switching to an alternative nutritional regimen, in this case the patient’s current condition may significantly worsen.

Vegetarian diets are not recommended for older people (especially those with anemia), as well as for children and adolescents, whose bodies are actively developing and require large amounts of animal protein - the main “building material” for bones and muscles.

The obvious disadvantages of vegetarianism include:

1. Lack of riboflavin and vitamin B12. These B vitamins are practically not found in plant foods, which can provoke the development of neurological disorders, problems with growth and renewal of blood components/cells;
2. General weakness of the body. A vegetarian, and especially a vegan diet in a strict form provides less energy to the body than a classic balanced diet, as a result of which a person engaged in active physical labor may feel constant weakness and malaise;
3. Severe deficiency of microelements. Zinc, iron, calcium - all these components are not received by the body when eating exclusively plant foods. In this case, the only solution may be regular, constant intake of vitamin and mineral complexes.

Vegetarianism and sports

Just a few decades ago, vegetarianism and sports were considered completely incompatible - all classic nutritional plans for people professionally participating in active competitions included diets based on animal food, rich in special amino acids and protein.

Modern research shows that a potential replacement for essential meat and animal elements can be found, even for bodybuilding and weightlifting that would seem to be incompatible with a vegetarian diet. How can a special diet plan and sports be combined?

1. Thoughtfully varied menu. It should include soybeans, beans, lentils, dairy products, peas, peanuts, etc.;
2. Additional energy sources. In sports, not only protein and proteins are important, but also energy. It can be provided by dried fruits, smoothies, nuts, certain types of cereals and special synthetic energy drinks;
3. Focus on results. Good results can be achieved even if a person is a vegetarian. In professional sports, there are few people who adhere to such a diet, but this trend is more dependent on conservative views on the problem of compatibility and a lack of desire to look for alternatives.

The above points are relevant for moderate vegetarians who occasionally include dairy products and eggs in their daily diet. Strict vegans will find it very difficult to combine their preferences and active sports.

How healthy is the body of an ordinary vegetarian? This depends on the correct choice of diet components, a varied diet of plant foods, as well as compliance with the mandatory requirements for additional intake of vitamin-mineral complexes, especially B vitamins, zinc, iron and calcium.

Ideally, a vegetarian diet is associated with excellent health, a low body mass index, and high social and economic status. Health problems have those categories of people who too actively force the transition to exclusively plant foods, adhere to mono-diets without the necessary variety of diet, do not take the necessary supplements, or have a certain number of chronic diseases where vegetarianism is a direct contraindication.

Classic vegetarian cuisine includes:

1. Legume dishes, vegetable snacks, pates, hummus;
2. Salads, falafel, porridge, mushroom, vegetable products, both stewed and baked;
3. Products based on fresh vegetables, fruits, appropriate desserts and much more, one way or another, not containing animal protein.

Switching to vegetarianism

The transition exclusively to plant foods must be gradual, otherwise it will become a serious shock to the body, and for a long period of time a person will be accompanied by unpleasant symptoms caused by abandoning the usual diet.

Elderly people prone to anemia, patients with chronic diseases of the liver, kidneys, gastrointestinal tract, as well as children, pregnant women and teenagers should not become vegetarians. The basic principles and approaches include the following points.

1. Choosing the right time. It is better to switch to plant-based foods in the summer, when you have access to a full range of inexpensive vegetables and fruits;
2. Phased cancellation. First, eliminate pork and beef from your diet, leaving poultry, dairy products and eggs if necessary. If you are going to become a strict vegan, the period of adaptation to a complete rejection of animal products should not be less than 2–3 months;
3. Delicious and varied food. Cook deliciously, with as much variety as possible, do not switch to mono-diets in order to get maximum energy, proteins, polyunsaturated fats and nutrients from different dishes;
4. Supplements Be sure to regularly take vitamin-mineral complexes high in B vitamins, zinc, iron and calcium;
5. Medical supervision and the right attitude. It is advisable to switch to a vegetarian diet under the supervision of an experienced nutritionist and endocrinologist. Try to always maintain a good mood, believe in yourself, avoid stress.

Doctors' opinions on vegetarianism

The modern medical world generally views vegetarianism positively. In Western countries, local nutrition associations and various medical societies recommend a similar daily diet scheme to normalize weight and reduce the risks of certain pathologies, naturally, following all recommendations.

Domestic conservative medicine views vegetarianism primarily as a special temporary diet to achieve certain goals as an element of complex therapy for gastrointestinal diseases, diabetes and a number of other medical problems, while it does not approve of a lifelong transition exclusively to plant foods with its complete replacement of classical balanced nutrition.

However, today there is no consensus on how beneficial or harmful vegetarianism is.

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