‘Vegetarian’ is a broad term meaning a diet that excludes meat, fish and poultry and their products. A vegetarian diet differs in limitations in food types.
1. Vegan diet:People who adopt this diet do not consume any products of animal origin.
Subgroups of vegans;
-Zenmacrobiotic diet: This diet consists of cereals, vegetables and fruits, and legumes.
-Fruvitarians or Fruitists: These people eat only fruits and vegetables such as zucchini, tomatoes and cucumbers, which are counted as fruits.
-Ravists: Ravists prefer raw food because they think that the nutritional value of the food will be lost with cooking.
2. Lacto-vegetarian diet:They consume milk and dairy products from foods of animal origin.
3. Ovo vegetarian diet:Their diet includes eggs. However, they do not consume meat and milk.
4. Lacto-ovo vegetarian diet:Those who follow this diet do not eat killed animal products, but consume milk and eggs produced while the animal is alive. Today, it is the most common vegetarian diet.
5-Pesco vegetarians:They do not consume meat and chicken, but eat fish, eggs and dairy products.
6-Semi-vegetarians:They do not eat only red meat. They consume limited amount of white meat. They do not have any restrictions on milk and dairy products and egg consumption.
It is thought that this diet, where animal products are not consumed, and which consists of vegetables and fruits, is quite healthy. Is this the truth? Vegetarian nutrition has many positive effects on health, as well as its disadvantages have been proven by many studies. Let’s take a look at all of these now.
Advantages of Vegetarian Nutrition
Since foods of animal origin are high in cholesterol and saturated fat, the risk of cardiovascular diseases in a diet that does not include them is 30% lower than those who do not have a vegetarian diet. People who adopt a vegetarian diet have a lower risk of high blood pressure than those who consume more meat and meat products. It is shown that potassium, magnesium and calcium, which are effective, are taken into the body in large amounts and sodium intake is low. In addition, people who adopt a vegetarian diet, thanks to their higher fiber content and healthy hard-shelled fruits and plenty of antioxidant intake, have cancer compared to individuals who do not eat vegetarian food. Obesity and type 2 diabetes are less common health problems than non-vegetarians.
Disadvantages of Vegetarian Diet
Following a vegetarian diet does not mean adopting a healthy lifestyle. Of course, a one-way diet will also have disadvantages. It is inevitable to see Fe, Riboflamin, B12, Zinc, Calcium and Protein deficiencies as a result of malnutrition, especially in high risk groups (babies, children and pregnant women). can cause serious health problems such as