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Balanced Vegetarian Diet & Alzheimer's
Healthy Vegetarian Diet - American Dietetic
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Healthy Vegetarian Meals & Type 2 Diabetes
Healthy Vegetarian Meals for Kids
The Meat Diet & Coronary Heart Disease
The Vegetarian Diet Benefits
Vegetarian Diet Foods Prevent Obesity
Vegetarian Food Protein & Sports
Vegetarian Meal Plan & Oxidative Stress
Vegetarian Nutrition & Body Mass Index
Vegetarian Receipes Improves Mood


Healthy Vegetarian Diet

Vegetarian Diets and Vegan Diets are Healthy - According to the American Dietetic Association

There are plenty of conclusive evidence that vegetarian diets are healthy and offer a wide range of health benefits. Balanced and healthy vegetarian diets are also appropriate during any stage of the life cycle, and these include infancy, childhood, and adolescence. A vegetarian diet is a diet that does not contain meat, or products that contain meat.

Some may think that because vegetarian diets do not include meat, the dieter is not getting all the required nutrients for a proper diet and nutrition; however, this is not true. Reviews of the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12 shows that a healthy vegetarian diet can meet current recommendations for all of these nutrients. Evidence also shows that vegetarian diets can be nutritionally adequate for pregnancy, and can result in positive maternal and infant health. [1]

Studies have found that vegetarian dieters have lower risks of death from ischemic heart disease. Vegetarians also have lower LDL cholesterol levels, lower blood pressure, lower hypertension compared to non-vegetarian dieters. Some health benefits of vegetarian cooking includes:

  • healthy vegetarian foods reduce risks of hypertension
  • vegetarian diets can help prevent childhood obesity
  • vegetarian meals help reduce oxidative stress
  • eating more fruits and vegetables can even help improve your mood!
  • healthy vegetarian meals helps with the management of type 2 diabetes
  • vegetarian diets help with weight control
  • healthy vegetarian cooking can even help improve your mood
  • vegetarians tend to have lower body mass index and also lower overall cancer rates

The American Dietetic Association holds the view that balanced, healthy vegetarian diet are " healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." [1] The many health benefits of following a vegetarian diet is due to the lower intake of saturated fat, cholesterol, and higher intake of fruits, vegetables, grains, nuts, soy products, and fiber.

Advantages of Healthy Vegetarian Diets

There is a growing body of scientific studies that indicate vegetarian diets offer many health advantages compared to diets that include meat. Again, the reasons cited include lower intake of saturated fat, cholesterol, animal protein, and increased intake of complex carbohydrates, fiber, magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals.

Healthy vegetarian diets are associated with prevention and treatment of various diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis. One study has stated that the reasons for choosing a vegetarian diet goes beyond health concerns - including economical, ecological, social, and sustainability concerns.

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1. J Am Diet Assoc. 2009 Jul;109(7):1266-82.
Position of the American Dietetic Association: vegetarian diets.
Craig WJ, Mangels AR; American Dietetic Association.

2. Forum Nutr. 2005;(57):147-56.
Vegetarian diets: what are the advantages?
Leitzmann C.
Institute of Nutritional Sciences, University of Giessen, Giessen, Germany.

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