{"id":7534,"date":"2018-07-17T15:13:36","date_gmt":"2018-07-17T15:13:36","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=7534"},"modified":"2021-08-20T13:54:42","modified_gmt":"2021-08-20T13:54:42","slug":"benefits-of-going-vegetarian","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/spring-summer-2018\/benefits-of-going-vegetarian\/","title":{"rendered":"Benefits of Going Vegetarian"},"content":{"rendered":"

By Michaela Jurchak<\/p><\/p>\n

F<\/span>or many people, hearing the words \u201cvegetarian diet\u201d brings on a cold sweat. Meat-free diets, or at least, diets that actively encourage more vegetable consumption, tend to have a bad reputation. In a society that expects a serving of meat in each entr\u00e9e and features a McDonald\u2019s on every street corner, it might seem inconceivable that people could live their entire lives eating mostly plants.<\/p>\n

But the truth is that it\u2019s absolutely possible and, most important of all, actually doable. Whether you\u2019re going all the way with a strict vegan diet or simply want to lessen the amount of meat you\u2019re eating, there are a whole bunch of benefits to enjoy by taking a step toward plants\u2014no matter how small or large it is.<\/p>\n

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Lemon Chickpea Quinoa. Photo: Ancient Harvest<\/a><\/p><\/div>\n

As Easy as You Make It<\/h3>\n

You don\u2019t have to cut yourself off from animal products entirely. Although a completely vegan diet is widely seen as the healthiest option, no one can deny that it takes a lot of commitment and discipline to follow it faithfully. Instead, vegetarian diets actually cover a wide spectrum that can suit anybody\u2019s needs and desires.<\/p>\n

The more traditional vegetarians are the ones who cut out all meat, poultry, and fish. Some go a step further and exclude dairy and eggs, as well. Then, there are the strictest vegetarians of all: vegans. They completely cut out animal products from their diets, all the way from meat and poultry to milk and even honey.<\/p>\n

There are also more relaxed vegetarian diets. Pescatarians still allow fish, though not any other meats. Pollotarians are very similar, but they allow poultry instead. Going out even further are the semi-vegetarians, or flexitarians. Their diets largely consist of plants but allow for eating meat on occasion or on a regular basis in very small quantities.<\/p>\n

There\u2019s no single vegetarian diet that fits everyone. But with so many different versions to choose from, there\u2019s bound to be one out there that suits your needs\u2026<\/p>\n

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Vegetarian Burger. Photo: Lefteris kallergis on Unsplash<\/p><\/div>\n

No Need to Be Drastic<\/h3>\n

You could only make a few tiny adjustments. Meatless substitutes have been on the rise, especially within the last 10 to 15 years. It used to be a huge struggle to find somewhere that offered a veggie burger, but now, many restaurants will eagerly substitute one in at no additional cost. You can still order and enjoy the hamburger that you crave but instead with the added benefit of a healthier patty. Soy-based vegetarian and vegan hamburger patties contain none of those unhealthy animal fats that put so many people at risk.<\/p>\n

Best of all, the quality of these meatless substitutes has achieved higher and higher peaks. The texture and taste of these pseudo-meat products have become so close to the genuine meats they\u2019re mimicking that many people can\u2019t even tell the difference.<\/p>\n

But if these soy products aren\u2019t to your liking, there are plenty of other easy ways to include less meat in your diet without making you completely overhaul your kitchen. Next time you\u2019re making an entr\u00e9e, see if you can substitute beans or tofu in place of the meat. That one simple adjustment is usually all it takes to make a meal vegetarian-friendly.<\/p>\n

And who knows? You might even like the new recipe better!<\/p>\n

Less Is More<\/h3>\n

Studies have shown that the less animal products are present in a diet, the healthier it is overall. That being said, vegan diets are often the most beneficial. But really, any step toward consuming less meat goes a long way to improving your overall health. Vegetarian diets have low levels of saturated fat and high levels of fiber by their nature, all of which help in preventing a variety of diseases.<\/p>\n

Vegetarian diets have much to offer when it comes to the prevention of disease. They can help combat illnesses that a person might already have or even stop them from developing in the first place.<\/p>\n

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Photo: Jennifer Schmidt<\/p><\/div>\n

A Balanced Diet<\/h3>\n

One of the most common concerns about vegetarian diets is nutrition. No one can really deny that eating more fruits and vegetables is a good thing. But how could they alone account for all the vitamins and minerals that the body needs? The question most often asked is \u201cbut what about your protein?\u201d<\/p>\n

These concerns are usually no more than myths, provided a vegetarian stays vigilant with their diet. It can be easy to fall into nutritional problems if a diet doesn\u2019t have enough variety. But as long as vegetarians make sure to eat a range of nuts, beans, and soy products in addition to their leafy greens, they\u2019ll more than make up for whatever they might have lost by excluding meat. Protein, in particular, comes from all sorts of places. And a vegetarian diet contains more than enough protein to suit the body\u2019s needs.<\/p>\n

The right amounts of iron and zinc can be difficult to reach without meat. Therefore, the recommended intake for vegetarians is about twice the amount that others need. Because the plant-based sources are harder to absorb than the meat-based ones, vegetarians must be extra diligent about getting the recommended amount. They also have to be sure that they are getting their vitamin B12 and omega-3 fatty acids.<\/p>\n

As always, be sure to check with your doctor anytime you make a big change in your diet to ensure you\u2019re getting all the nutrients you need.<\/p>\n

A Healthy Way to Be<\/h3>\n

Animal products are a significant source of the unhealthy lifestyles that many people practice with their diets. Of course, meat has its positives. But it also brings plenty of risks when eaten without moderation. In their many forms, meat-free diets offer those same benefits but without the added cost.<\/p>\n

Whether someone is seeking to make the change for environmental reasons, ethical reasons, or even just to practice a healthier diet, vegetarianism is sure to have a lot to offer. Whether it\u2019s a change you\u2019ve been thinking about making for a long time or something you\u2019re a little curious about, there\u2019s no better or easier time to try making the switch. And the range of delicious options to choose from is a nice bonus, too!<\/p>\n

Why Not Give It a Try?<\/h3>\n

\"Vegan<\/a>Cinzia Trenchi\u2019s Vegan Cookbook: Tasty Recipes and Tips for Your Health<\/em><\/a> is full of delicious, meat-free recipes that are absolutely bursting with nutrients. From savory entr\u00e9es to mouthwatering desserts, these guilt-free foods are made from all sorts of healthy ingredients. And they taste amazing, too!<\/p>\n

Her cookbook is a great source of information for anyone who wants to learn more about vegan diets. Maybe you\u2019re thinking about making that change for yourself. Or maybe you just want some quick and easy recipes to cut back on the meat in your diet. Either way, this cookbook offers all sorts of interesting tips and bits of information to go along with the recipes.<\/p>\n

It\u2019s broken down into four broad categories: grains, legumes, vegetables, and also fruits and flours. These groups make up the backbone of a healthy vegan diet. Each section contains a bunch of different recipes that appeal to a variety of tastes, like a sweet Strawberry and Banana Strudel or her Spicy Wheat Berry Pie. She also has a quick, yet detailed, guide to many of the ingredients that go into these recipes\u2014from seitan to white rice and kumquats.<\/p>\n

According to Trenchi, \u201cVegan is designed to offer practical help to all those who wish to make this important choice, and who need help in the kitchen to turn dishes into appetizing, tasty recipes that make your mouth water just thinking about them.\u201d<\/p>\n

Here are a few of our favorites from\u00a0Vegan Cookbook: Tasty Recipes and Tips for Your Health:<\/em><\/p>\n

Brown and Red Rice With Crunchy Vegetables and Paprika Cream<\/a><\/p>\n

Brown Rice Risotto With Cabbage, Scallions, and Sprouts<\/a><\/p>\n

Garlic, Olives, and Broccoli With Spirulina Spaghetti<\/a><\/p>\n

Another to try is, Lemon Chickpea Quinoa<\/a>, courtesy of\u00a0 Ancient Harvest<\/a>.<\/p>\n

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