Showing posts with label Vegetarian. Show all posts
Showing posts with label Vegetarian. Show all posts

Monday, October 22, 2018

EATING HEALTHY For Vegetarians

English: Unseasoned soya yoghurt. Suomi: Maust...
Unseasoned soya yogurt. (Photo credit: Wikipedia)
The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products.  A Vegan, on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meat, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products are an excellent source of protein.  Vegans, on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, others are available with different flavors to help enhance their taste.  Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having one cup of cooked beans, you'll get the same amount of
protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D In the average North American diet, the primary source for B12 is animals.  To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium.  Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do.  This is very important for eating healthy, as well as staying healthy.  If you control what you eat, you'll have many years of healthy eating ahead of you.


Sunday, April 9, 2017

A DIABETIC Diet for Vegetarians

Testing the blood glucose level yourself Neder...
Testing the blood glucose level yourself
(Photo credit: Wikipedia)
If you are a vegetarian who has been diagnosed with diabetes, you can still maintain your diabetic diet.  In some cases a vegetarian diet may be a healthy way to keep your blood glucose levels stable - that is if you are eating lean high-quality proteins and are following other rules for eating as a diabetic.
As a lot of vegans and vegetarians eat a larger amount of fruits and vegetables in a day than a non-vegetarian and their fiber intake is much higher too.  An increased amount of fiber in a diabetic’s diet can help blood sugars because it slows down the process of the body digesting carbohydrates.  A vegetarian’s diet is usually lower in cholesterol as well and it can help ward off cardiovascular disease including heart attacks and strokes.

If you are diabetic and are considering a switch to a diabetic diet some of the benefits you might derive include a higher rate of weight loss and better blood sugar readings.  This is dependant on the types of vegetarian meals you choose as some meatless meals can be just as fattening as ones that contain meat.

Speak to your doctor and dietician before making the switch.  You will need information on how to transition yourself to your new diet.  You will also get a list of meat alternatives you should eat in order to get enough protein in a day.  These can include tofu, nuts, eggs, and seeds.

As with any change, once your switch to a vegetarian diet give yourself and your body time to adjust.  There are many recipes and ideas for vegetarian dishes and you will find a lot of variety and flexibility in the meals that you prepare.  Check your blood sugars frequently to make sure your blood glucose levels remain stable during the change.