Eating a vegetarian diet (Vegetarian) is eating food mainly from vegetables and fruits. But you can still eat eggs, milk and honey. As for the Vegan diet, it means eating only vegetables and fruits. without eating any animal products Also, eating vegetarian food from time to time. (Flexitarian) It is also another option for those who want to start reducing their meat consumption and focus on eating more foods from vegetables and fruits.​

Nowadays, people are turning to eating plant-based foods. Including reducing the consumption of meat, especially red meat. Processed meats such as beef, lamb, pork, sausage, and bacon because they can help reduce global warming. Reduce the production of greenhouse gases Reduce the use of water resources, chemicals and antibiotics. which occurs during the livestock industry There are also many studies showing its health benefits. as follows:

• Reduce the risk of developing chronic non-communicable diseases. (Non-communicable diseases; NCDs)

These include type 2 diabetes and cardiovascular disease. From consuming less saturated fat and lower levels of TMAO (Trimethylamine N-oxide) in the blood. Research has found that higher levels of TMAO are associated with heart disease and stroke.​

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• Reduce the risk of developing certain types of cancer.

Such as colon cancer and breast cancer which are the result of carcinogens in processed foods. In addition, increased consumption of fruits and vegetables can help reduce the risk of cancer.​

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• Helps maintain an appropriate body weight level.

From getting less energy from animal fat, including eating plant-based foods, you get more dietary fiber. Helps consumers feel more full as well.

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• Increases antioxidant levels and reduces inflammation in the body

Because plants contain phytochemicals (Phytonutrients) of many types help reduce free radicals in the body. which causes cell degeneration and various diseases.

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• Strengthens intestinal bacteria (Probiotics)

Helps strengthen the immune system. This is because a healthy intestine acts as an important barrier to prevent foreign substances from entering the body. Therefore, regular consumption of dietary fiber from vegetables and fruits helps promote the growth of good bacteria.​

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Guidelines for eating vegan Or being vegetarian from time to time helps to improve your health. But I believe that many people may be concerned that they may not be getting enough protein to meet their body's needs. But the reality is that plant-based diets can provide adequate protein. It is recommended to eat unpolished rice, tofu, or various types of beans. Rotate, such as mung beans, soybeans, red beans, soybeans, almonds. Peanuts, cashew nuts, pumpkin seeds, sunflower seeds, etc.​

Best wishes from BDMS Wellness Clinic

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source

1. Abbasi J. TMAO and Heart Disease: The New Red Meat Risk? JAMA. 2019;321(22):2149-51.​
2. Barnard ND, Cohen J, Jenkins DJ, Turner-McGrievy G, Gloede L, Jaster B, et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes care. 2006;29(8):1777-83.​
3. Aleksandrowicz L, Green R, Joy EJ, Smith P, Haines A. The impacts of dietary change on greenhouse gas emissions, land use, water use, and health: a systematic review.

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