Veggie Talk – The Health Benefits of a Vegetarian Diet
I first posted my blog post Why Go Vegetarian You Might Ask? on June 26, 2009. For those of you who didn’t get to read it then, I have posted it again below. This is a continuation of that Vegetarian Times article which deals with the health benefits of a vegetarian diet. As a practicing locto-ovo-vegetarian (vegetarian who does not eat beef, lamb, pork, poultry, fish, shellfish or animal flesh of any kind, but is willing to consume dairy and egg products) with a history of type 2 or adult-onset diabetes in my immediate family, I find the information in this article worthy of sharing.
Planning a Vegetarian Diet
It’s easy to plan a vegetarian diet that meets all your nutritional needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, tofu, corn tortillas, and nuts for example are excellent sources of calcium, as are enriched soymilk and fortified juices. Vitamin D is normally made in the body when sun shines on the skin. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year-round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins. Regular intake of vitamin B12 is important. Good sources include all common multiple vitamins (including vegetarian vitamins), fortified cereals, some brands of nutritional yeast, and fortified soymilk.
Controlling Diabetes and Cancer Prevention
The latest studies on diabetes show that a vegetarian diet high in complex carbohydrates and fiber (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes. A diet based on vegetables, legumes, fruits, and whole grains, which is also low in fat and sugar,can lower blood sugar levels and often reduce or even eliminate the need for medication. Since individuals with diabetes are at high risk for heart disease, avoiding fat and cholesterol is important, and a vegetarian diet is the best way to do that. **Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chick peas, baked and refried beans and soymilk.**
A vegetarian diet also helps to prevent certain cancers. Studies of vegetarians show that death rates from cancer are only about one half to three-quarters of the general population’s cancer-death rates. Why do vegetarian diets help protect against cancer? First, they are lower in fat and higher in fiber than meat-based diets. But other factors are important, too. Plants contain other cancer-fighting substances called phytochemicals. For example, vegetarians usually consume more of the plant pigments beta carotene and lycopene.
Readers are welcome to reproduce articles from this publication for personal or educational use without additional permission. Material should not be reproduced for resale. © PCRM (Physicians Committee for Responsible Medicine) and Vegetarian Times, 2008.
To view a selection of vegetarian recipes click on the 'Veggie Recipes' pg.
Interesting article.
Janice
November 3, 2009
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