People who prefer a vegetarian diet decide to abstain entirely from meat, fish, and other animal products, instead eating large amounts of fruits, vegetables, and legumes. Someone considers vegetarianism to be something strange and they believe that a person should eat meat, otherwise health problems await him, while others say that the rejection of meat has a positive effect on the general condition of the body – on whose the same side of the truth? What types of vegetarianism exist, what encourages people to adhere to such a diet and how the rejection of food of animal origin affects the body, read the article on estet-portal.com.
Vegetarianism – refusal to eat meat and/or milk and eggs with increased consumption of plant foods (vegetables, fruits, berries, nuts, grains, etc.) as sources of energy and nutrients . Vegetarianism, as one of the varieties of building a diet, has been known for a long time. According to D. Wasserman (2001), approximately 2% of adult individuals in the world are vegetarians. In India, between 20% and 40% of the total population are vegetarian.
Before the term "vegetarianism" was coined, a diet based solely on consumption of plant foods was called "Indian" or "Pythagorean".
For many years, discussions have been ongoing regarding the positive and negative effects of a diet devoid of nutrients of animal origin, especially in childhood.
What are the types of vegetarianism
A conditional classification of the various variants of vegetarianism can be represented as follows:
- Semi-vegetarianism: frequent consumption of meat (not red), i.e. fish or poultry (usually a personal preference).
- Lacto-ovo-vegetarianism: avoiding meat, fish and seafood, but eating eggs, milk and honey.
- Lacto-vegetarianism (lactovegetaria¬nism): rejection of meat, fish and seafood, eggs, but eating milk and honey.
- Total vegetarianism, veganism: non lacto-ovo-vegetarianism: No meat, fish or seafood, eggs or milk. Honey is sometimes used by vegans as an acceptable food item.
Semi-vegetarianism is pescetarianism, pollotarianism and flexitarianism.
Pescetarianism – a variant of semi-vegetarianism that provides for the rejection of red meat, but the use of fish in the diet.
Pollotarianism (pollotarianism) – a variant of semi-vegetarianism, which provides for the rejection of the use of red meat while maintaining the consumption of meat from chicken and other birds.
Flexitarianism or flexitarianism (flexitarianism) – is a variant of semi-vegetarianism characterized by moderate or extremely rare consumption of meat, poultry, fish and/or seafood.
In addition, there are also raw food and fruitarianism, which in some cases are directly related to vegetarianism. So, raw foodists consume only raw food and / or food that has undergone an extremely short heat treatment. In turn, fruitarians eat raw fruits of plants (fruits, berries), as well as nuts and seeds.
Frutarianism (fruitarianism), i.e. fruit-eating, – this is the most strict direction of raw-eating. In fruitarianism, fruits conditionally include not only fruits themselves (apples, pears, oranges, etc.), but also other fruits of flowering plants (nuts, berries, seeds, capsicums, tomatoes, cucumbers, pumpkins, beans, peas, olives, etc.). d.). There are various currents of Fruitarianism; some fruitarians eat only what falls from the tree, others only eat organic fruits. Grains are forbidden to Fruitarians as they are harvested by cutting plants.
The diet that followers of the Vedic mantra Hare Krishna may follow is generally lacto-vegetarian, but with an emphasis on natural and unprepared foods. Followers of Rastafarianism in the orthodox variant avoid the consumption of all animal products, as well as alcohol and canned food. Their diets are organic and do not contain synthetic chemicals. Some Rastafarians (not all) drink milk and consume other dairy products. For yogis, vegetarianism is broadly in line with lacto-ovo vegetarianism, with emphasis on natural and unprocessed foods.
There are also macrobiotic diets, that is, diets that are not necessarily vegetarian (they may include food of animal origin), but based primarily on grain products and vegetables.
Reasons for going vegan
Various aspects appear among the reasons for choosing vegetarian diets as the main or permanent source of nutrients and dietary energy:
- ethical (not causing suffering to animals, etc.);
- medical (prevention of acute and chronic diseases);
- religious (Hinduism, Buddhism, Jainism, Rastafarianism, etc.);
- economic (lack of material costs for meat products, etc.);
- environmental (preservation of livestock — as part of the environment), etc.
In a study by A. Wormsley and G. Skrzypiec (1998), vegetarian adolescents (mostly females) cited medical (concern for their own health), ethical (concern for animals) as reasons for choosing plant-based diets and ecological (preservation of fauna).
Nutritional problems of vegetarianism
The hallmark of vegetarian diets is their high content of carbohydrates, dietary fiber, omega-6 fatty acids, vitamin E, folic acid, vitamin C, carotenoids and magnesium (Mg). At the same time, these diets are low in protein, saturated fat, long-chain omega-3 fatty acids, vitamin B12, retinol, vitamin D, calcium (Ca), zinc (Zn), and (sometimes) iron (Fe).
Vegetarian diets that include dairy products and eggs do not usually carry the risk of nutrient deficiencies. Since these food groups are not always included in vegetarian diets, plant-based diets may be deficient in certain nutrients.
Energy. The low energy density found in most foods used in vegetarian diets can be accompanied by insufficient calorie intake. Therefore, young children need more frequent feeding, as they are not able to consume large amounts of food at once.
Protein. Dietary protein sources in vegetarian diets are not always able to provide an adequate set of amino acids necessary for the full functioning of various body systems.
While protein requirements are relatively easy to meet in lacto-ovo-vegetarian and even vegan diets, it is not so easy with macrobiotic diets and fruitarianism. Followers of macrobiotic diets and fruitarianism have an increased risk of developing protein malnutrition, which leads to severe developmental delays and associated neurological dysfunction.
Adequate protein intake with adequate representation of the amino acids required by the body can only be achieved by eating a wide variety of plant-based foods throughout the day.
Minerals. Dietary fiber and a number of other substances found in plant foods prevent adequate absorption of Fe and Zn, so these micronutrients should be monitored and (if necessary) supplemented.
Although the abundance of Fe in vegetarian diets is comparable to that in non-vegetarian diets, the bioavailability of Fe is reduced due to the absence of the heme form of the element. Therefore, vegetarians usually have reduced levels of ferritin in the blood serum, as well as hemoglobin. At the same time, vegetarian diets contain large amounts of non-heme iron, as well as absorption enhancers such as ascorbic acid. Phytates, Ca, dietary fiber and other ingredients of plant foods can significantly hinder the utilization of non-heme Fe. In this regard, in some cases, vegetarians are shown the subsidy of Fe salts and vitamin C.
Zn absorption is hindered by phytates (salt forms of phytic acid: inositol hexaphosphate) of plant foods, which is accompanied by insufficient intake of this trace element. The Zn subsidy solves this problem. Soaking and sprouting legumes, grains, and seeds (to help reduce phytates) is recommended to improve Zn absorption when following vegetarian diets.
Ca is another "problem" micronutrient among minerals. Vegetarian diets that do not exclude milk and dairy products provide sufficient dietary Ca. This macronutrient is also relatively abundant in soy milk (with a Ca subsidy at the industrial production stage). Relatively highly absorbable Ca is found in low oxalate green vegetables (broccoli, kale, etc.). If necessary, the subsidy of Ca salts is used, taking into account its bioavailability.
Lipids and fatty acids. Plant-based foods provide alpha-linolenic acid but not the long-chain omega-3 fatty acids (eicosapentaenoic and docosahexaenoic). TA Sanders (2009) indicates that blood levels of these long-chain polyunsaturated fatty acids are reduced in vegetarians (more so in vegans than in lacto-ovo vegetarians). The relatively high content of linoleic acid in a vegetarian diet inhibits and reduces the rate of conversion of alpha-linolenic acid to eicosapentaenoic and docosahexaenoic acids. Adequate dietary sources of alpha-linolenic acid are walnuts, flaxseed, soybean, rapeseed, hemp and linseed oils.
Vitamins. In this group of micronutrients, vitamin D and vitamin B12 seem to be especially relevant in relation to the problem of vegetarianism.
Vitamin D, which is practically absent in plant foods, is present in relatively small amounts in eggs and dairy products. Vitamin D has a number of important functions in the human body, so vegetarian children need a regular supplement. Mushrooms (mushrooms, etc.), especially those exposed to ultraviolet radiation, are considered a valuable food source of vitamin D.
Since vitamin B12 is not found in plant foods, vegetarians should use alternative sources (food supplements, vitamin preparations), and non-vegetarians - eggs, milk and dairy products. Cyanocobalamin deficiency is fraught with serious consequences for the body (megaloblastic anemia, funicular myelosis, etc.).
Carnitine. Since carnitine is found predominantly in meat and dairy products, vegetarians, as pointed out by KA Lombard et al. (1989), are at risk of developing carnitine deficiency. According to MR Fokkema et al. (2005), short-term L-carnitine supplementation does not improve blood levels of omega-3 fatty acids in vegans and lacto-ovo vegetarians. In this regard, it is necessary to provide for a regular supplementation of L-carnitine.
Creatine. According to D. Benton and R. Donohoe (2011), creatine supplementation (20 g/day for 5 days) improves memory performance in people following a vegetarian diet.
TJ Key et al. (2006) conclude that the nutritional and health status of vegetarians is not significantly different and is comparable to that of non-vegetarians. Individuals following complete vegetarianism (veganism) should be aware of the possible occurrence of deficiency of Ca, Zn, Fe and vitamin D, as well as the need for adequate supplementation of these micronutrients.
Therapeutic vegetarian diets
In neurology, the principles of vegetarianism have gained some currency when used for curative and/or prophylactic purposes. LA Bazzano (2002) indicates a 42% reduction in stroke mortality among people who consume fruits and vegetables abundantly and regularly. MF McCarty (2001) believes that total vegetarianism (veganism) reduces the risk of developing parkinsonism.
There is evidence that vegetarian diets provide a state of "healthy mood", that is, they have a beneficial effect on the emotions of individuals.
Vegetarianism and limited meat eating are considered indicated in multiple sclerosis (for preventive and therapeutic purposes).
MC Carrascosa Romero et al. (2003) described the positive effect of a vegetarian diet in type I glutaric acidemia. The authors refer to the diet used as a "semi-vegetarian" diet and emphasize the appropriateness of its use in combination with vitamin supplementation in the pre-symptomatic stage of type I glutaric acidemia.
Vegetarian diet has been successfully used in Wilson–Konovalov's disease (hepatocerebral dystrophy). Since the copper (Cu) supplied to the body, provided by vegetarian diets, is biologically available to a lesser extent (about 25%) than when using conventional (mixed) diets, it is advisable to consume food of non-animal origin in the described pathology.
K. A. Azad et al. (2000), K. Kaartinen et al. (2000) and MS Donaldson et al. (2001) presented the experience of using vegetarian diets in the treatment of fibromyalgic syndrome.
G. Hodgkin and S. Maloney (2003) described a vegetarian dietary approach for neurometabolic pathology (maple syrup urine disease, galactosemia, fructosemia, and phenylketonuria). G. Hodgkin (2005) mentions vegetarian options for ketogenic diets for use in the treatment of drug resistant forms of epilepsy.
There are other diseases of the nervous system in which the transition to vegetarianism has a therapeutic effect.
The "cons" of vegetarianism
Among the negative effects of meat refusal are protein deficiency, physical developmental delay, iron deficiency anemia, carnitine deficiency, hypovitaminosis and/or vitamin deficiency, etc.
Vitamin D-deficient rickets has been previously reported in vegetarian children. A. Agarwal and D. Gulati (2009) associate the condition they call "adolescent early nutritional rickets" with a vegetarian diet. Systemic carnitine deficiency has been described in association with a strict vegetarian diet.
W. Cornejo et al. (2001) described subacute combined degeneration in a child who was on a strict vegetarian diet (for religious reasons). This condition was caused by vitamin B12 deficiency and was expressed in cognitive disorders, the presence of pyramidal symptoms in the lower extremities, damage to the posterior columns of the spinal cord, peripheral motor and sensory disorders.
S. Ozturk et al. (2010) believe that Leonardo da Vinci (1452-1519) suffered a stroke as a result of a strict vegetarian diet.
Expressing the position of the American Dietetic Association, WJ Craig et al. (2009) note that "well-planned vegetarian diets, including fully vegetarian or vegan diets, are healthy, nutritionally adequate, and may provide beneficial effects in the prevention and treatment of certain pathologies."
According to lvrach.ru
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