When it comes to a healthy diet, everyone has something to say, and eating more vegetables and less meat is considered beneficial to health by many people, and this statement has now been confirmed, they found. So, what are the benefits of a vegetarian diet? Do you know the benefits of long-term vegetarianism? Let's find out today.
A recent large-scale study concluded that higher intake of plant-based protein helps reduce the risk of death, while high animal protein increases the risk of death.
Experts said that in their study population, the main sources of plant protein in the diet were bread, cereals, pasta, nuts, and legumes, while the main sources of animal protein were red meat such as pork, beef, and lamb, as well as poultry, dairy, eggs, and fish. "Overall, (for human health) plant protein is superior to animal protein, and among animal proteins, poultry and fish are superior to red meat, dairy, and eggs."
In the latest research, some experts analyzed the relationship between the intake of animal and plant protein and mortality. The results found that the food source of protein has a significant impact on health. High intake of animal protein, especially from red meat, was positively correlated with the risk of death, while high intake of plant protein was negatively correlated with the risk of death.
The positive correlation between high animal protein intake and the risk of death was only present in people with unhealthy lifestyles, such as those who are obese or underweight, drink alcohol excessively, smoke, or lack exercise; for people with healthy lifestyles, this correlation did not exist.
Experts said that there is currently a lack of scientific research on the food sources of protein, and their research has largely filled this gap. "Our dietary guidelines should not only focus on the absolute amount of protein intake, but more importantly, on its food source."
So, what are the benefits of a vegetarian diet?
1. Longevity
According to nutritionists, vegetarians tend to live longer than non-vegetarians. The Hunza people in northern Pakistan and the Indians in central Mexico are both primitive vegetarian peoples with extremely high average life spans, which is admirable. Buddhist monks and Seventh-day Adventists also enjoy a long life due to their vegetarian diet.
2. Lowering Cholesterol Levels
The blood of vegetarians always contains less cholesterol than that of meat-eaters. If the cholesterol level in the blood is too high, it often leads to vascular blockage, becoming the main cause of hypertension, heart disease, and other illnesses.
3. Reducing the Risk of Cancer
Some studies point out that there is a close relationship between meat consumption and colon cancer.
4. Fewer Parasites
Tapeworms and several other parasites are transmitted to the human body through infected meat.
5. Reducing the Burden on the Kidneys
Waste from various higher animals and the human body is carried to the kidneys through the blood. If the meat consumed by meat-eaters contains animal blood, it further加重s the burden on the kidneys.
Eating these five vegetarian foods is equivalent to eating meat
1. Oatmeal
Its protein content is slightly less than 3%. It is also rich in trace elements such as manganese and selenium and has the effect of lowering blood lipids.
2. Peas
Rich in dietary fiber, vitamin K, minerals, and vitamin C, with a protein content of 5%.
3. Peanut Butter
Contains resveratrol, the same component as wine, as well as monounsaturated fatty acids, which can prevent cardiovascular diseases. Its protein content is about 28%.
4. Brown Rice
Does not easily raise blood sugar, contains minerals and fiber, and has a protein content of 2.5%.
5. Coconut
Rich in protein and dietary fiber. However, the saturated fat content of coconut meat is also very high, so do not eat it frequently.
Female vegetarians should not eat vegetarian food during these three periods
1. For girls in the period of maturity and development, long-term vegetarianism can lead to excessively low estrogen levels, causing a delay in the development of secondary sexual characteristics and hindering the development of female breasts, gonads, and physical beauty.
2. For women of childbearing age, a long-term vegetarian diet can lower estrogen levels and lead to fertility problems.
3. For menopausal women, due to ovarian atrophy and a lack or cessation of estrogen secretion, if they are long-term vegetarians during this time, their "menopausal syndrome" symptoms will be more pronounced.