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Plant-based diets – types of start, recommendations
Table of Contents
1. Plant-centric diets - varieties
are diets that are exclusively based on plant-derived products. Vegetarians avoid all products of animal origin, such as meat and meat products, fish, dairy products, eggs, and honey.2. It's a partially vegetarian diet
In this instance, alongside products of plant origin, occasional consumption of fish, dairy products, eggs, and poultry is permissible.3. The dairy-egg-vegetarian diet
Consumption of eggs and dairy products is permitted during this diet.4. A vegetarian diet including eggs
This diet allows the consumption of not only plant-based products but also eggs.5. It's a fish-vegetarian diet
Consumption of fish products is allowed.6. This type of diet is vegan
It is based solely on raw fruits and vegetables.7. Why it's beneficial to limit meat consumption
The International Agency for Research on Cancer confirmed in its opinion that the consumption of processed meat products such as sausages, hams, marshmallows, steaks, salami, pastes, etc. increases the risk of developing cancer, whereas red meat itself is potentially carcinogenic to humans. Processed meat refers to meat that has been processed, such as salting, baking, fermentation, smoking etc. These products include sausages, hams, steaks, parmesans, salads, pastas, etc. Smoking, grilling or frying meat alone contributes to the development of cancer. In other words, the production of aromatic carbohydrates of the prostate gland (PGAG), which combines the action of glucose and glucose (Glucose) but also the metabolism of the liver and other fatty tissue, and, in 2018 it has been confirmed that 17% of cancer-related deaths are due to high blood sugar levels, but it is not linked to an increased risk of breast cancer. Reducing meat consumption not only benefits health, but also the environment, as the production of red meat leads to the emission of significant amounts of greenhouse gases and excessive water consumption.8. Are plant-based diets beneficial for health?
Plant-based diets can have both beneficial and detrimental effects on health. A diet rich in unprocessed plant-based foods such as vegetables, fruits, and whole grains has positive impacts on human health. Such a diet can lead to weight loss and help maintain a healthy weight. Additionally, a plant-based diet can contribute to improving heart health and normalizing blood sugar and lipid levels. However, a diet based on highly processed plant-based foods such as sweets can have the opposite effect and increase the risk of many diseases. A vegan or vegetarian diet can lead to deficiencies in certain nutrients such as vitamin B12. Lack of this vitamin can lead to an increase in homocysteine levels, which is associated with heart disease. Iron deficiency can also be problematic for individuals practicing a plant-based diet since plant-based foods only contain non-heme iron, which is less easily absorbed by the body. Furthermore, plant-based foods contain antinutrients that can interfere with iron absorption. Therefore, individuals following a plant-based diet should pay attention to properly preparing foods such as buckwheat, pumpkin seeds, oatmeal, and tofu to increase iron bioavailability.9. How to transition to a plant-based diet step by step
People who initially cannot imagine a life without consuming meat may find help in gradually transitioning from a traditional diet to a plant-based diet. 1. One can begin with a gradual reduction in the amount of meat, e.g., by reducing portions, consuming meat only for lunch, or preparing soups with vegetable broth. 2. Subsequently, introduce two meatless meals per week, but with the addition of fish, eggs, or cheese. 3. The next step can be to introduce one or two meals per week with legumes such as lentils, peas, beans, chickpeas, or nuts. Initially, one can opt for ready-made plant-based products such as veggie burgers or pastes with legume additions. 4. It is recommended to seek the help of a specialist and consult with a dietitian to establish a suitable meal plan and discuss ways to meet the body's total demand for individual nutrients.10. Which products to incorporate into your diet
In order for a plant-based diet to be healthy, it must be well-balanced. Therefore, daily intake should include a large amount of fresh vegetables and fruits; whole grain cereals and dried seeds of legumes. This will provide the body with protein, which is the basic building block of the human body; iron-rich products such as legumes, parsley, buckwheat, oats, pumpkin seeds, or flax seeds. It is also important to consume a high amount of vitamin C, which increases the absorption of this element; products rich in calcium - for example, fortified plant drinks, sesame, oranges, almonds, dried legumes, broccoli, rice grass, leafy green vegetables, highly mineralized water.11. The directions
When using a plant-based diet, keep in mind the supplementation of vitamin B12 and vitamin D. If you exclude fish from your diet, you should supplement with DHA and EPA. These are active omega-3 fatty acids that are anti-inflammatory and are essential for the proper functioning of your nervous system, among others.12. Overview
A diet primarily consisting of plant-based foods has a beneficial impact on human health. A gradual decrease in the amount of meat and meat products consumed improves not only one's health status but also has a positive influence on the environment. Each additional meat-free meal is a step towards a healthier lifestyle. It's worth finding one's own motivation that will help you persevere in your resolutions during moments of weakness. It's important to properly balance the diet so that it's varied and rich in nutrients. It's worth consulting with an expert who can help you create the right menu.
