World Vegetarian Day is an event observed annually on 1 November since 1994 by Louise Wallis, President of the UK Vegetarian Society, to commemorate the 50th anniversary of the founding of the organization and the coining of the term "vegan".
Vegans celebrate the benefits of veganism to animals, humans and the natural environment through activities such as setting up stalls, hosting vegan potlucks and planting memorial trees.
The vegan lifestyle is increasingly establishing itself in society as a lifestyle that can be practiced. Some people follow veganism for the purpose of not causing animals to suffer for the sake of our food.
- What is a vegetarian diet?
The word vegan is defined as a lifestyle that attempts to exclude all forms of exploitation of animals whether for food, clothing, or any other purpose. That is why a vegan diet avoids all animal products. People choose to follow a vegan diet for various reasons. These typically range from ethics to environmental concerns, but can also stem from a desire to improve health.
- There are different types of vegetarian diets such as:
- Whole plant diet:
This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.
- Raw vegan diet:
This diet relies on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118 degrees Fahrenheit (48 degrees Celsius).
- 80/10/10 diet:
It is a vegetarian diet that limits plants rich in fats, such as nuts and avocados, and relies mainly on raw fruits and vegetables devoid of any fat content. It is also called a low-fat vegan diet, raw food diet, or a fruitarian diet.
- Starch solution:
This is a low-fat, high-carb vegetarian diet similar to the 80/10/10 diet, but focuses on cooked starches such as potatoes, rice, and corn rather than fruit.
- Raw up to 4:
This low-fat, plant-based diet is inspired by the 80/10/10 diet and the starch solution. Raw foods are eaten until 4pm, with the option of a cooked vegetarian meal for dinner.
- Thriving Diet:
It is a vegetarian diet in which followers eat whole plant foods, raw or lightly cooked at low temperatures.
- Although there are many variations of a vegan diet, most scientific research rarely differentiates between the different types of vegan diet.
- Vegetarian diets help lose weight:
Vegetarians tend to be thinner and have a lower body mass index (BMI), which may explain why an increasing number of people are turning to vegetarian diets as a way to lose weight.
Part of the weight-related benefits that vegetarians experience can be explained by factors other than diet. These include healthier lifestyle choices, such as increased physical activity, and other health-related behaviors.
However, many existing studies to date suggest that vegetarian diets are more effective for weight loss than the diets to which they are compared.
These include diets recommended by the American Dietetic Association (ADA), the American Heart Association (AHA), and the National Cholesterol Education Program. Researchers also generally report that participants on vegetarian diets lose more weight than those on calorie-restricted diets. , even when they are allowed to eat until they feel full.
- The natural tendency to eat fewer calories on a vegetarian diet may be due to a higher intake of dietary fiber, which can make you feel full.
- Vegetarian diet and blood sugar:
A vegetarian diet may help maintain blood sugar and type 2 diabetes.
Several studies show that vegetarians benefit from lower blood sugar levels, higher insulin sensitivity, and a reduced risk of developing type 2 diabetes by up to 78% compared to non-vegetarians.
In addition, vegetarian diets are reported to lower blood sugar levels in diabetics up to 2.4 times more than recommended diets (ADA, AHA, NCEP).
This may be explained by eating higher amounts of fibre, which may dampen the blood sugar response.
The weight loss effects of a vegetarian diet may be further contributed to its ability to lower blood sugar levels.
- Vegetarian diet and heart health:
A vegetarian diet may help maintain heart health, and studies indicate that vegetarians may have a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.
Many people report that vegetarian diets are more effective at lowering blood sugar, LDL cholesterol, and total cholesterol than the diets with which they are compared. These effects can also be particularly beneficial because lowering blood pressure, cholesterol, and blood sugar may reduce The risk of heart disease increases by up to 46%.
- Plant-based diets are associated with a range of other health benefits, including:
- Risk of cancer:
Vegetarians may benefit from a 15% lower risk of developing or dying from cancer.
- arthritis:
Vegetarian diets are particularly effective in reducing arthritis symptoms such as pain and joint swelling.
- Kidney functions:
People with diabetes who replace plant protein with meat may reduce the risk of poor kidney function.
- Alzheimer's disease:
Ongoing studies so far show that aspects of a plant-based diet may help reduce the risk of Alzheimer's disease.
- Foods that a vegetarian diet avoids:
Vegetarians avoid eating any animal foods, as well as any foods containing ingredients that come from animals. These include:
Meat
Poultry and eggs
Turkey
Ducks
Geese
Quail
sea food
Dairy products
The generous one
Butter
Cream
Ice cream
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