Many people have the habit of eating a vegetarian diet, and most people believe that vegetarianism is not only beneficial to health but can also help people lose weight. With a passion for vegetarianism, those seeking to lose weight are deeply attracted to it. In fact, there are some common misconceptions about vegetarianism in daily life, and falling into these traps can cause your health to decline rapidly.
Vegetarianism is good for the heart
Eating large amounts of vegetables and fruits can reduce the risk of heart attacks and strokes, even if you have had a heart attack before.
According to a study by Harvard University, women who eat an extra carrot or half a tomato (foods rich in carotene) every day can reduce their risk of heart attack by 22% and their risk of stroke by 40-70%.
After a heart attack, fruits and vegetables are also a good remedy.
Dr. Dean Ornish, a White House health advisor, conducted a long-term study on heart disease. The findings revealed that for heart patients to successfully recover, they need to make a comprehensive change in their diet, which means stopping eating meat and switching to a vegetarian diet. This should be combined with appropriate exercise and emotional communication.
He is a vegetarian himself. He said: "I grew up in Texas and I love the taste of meat. But to be honest, I prefer the feeling of being comfortable and healthy."
Vegetarianism enhances immunity
The best-selling book "100% Health" in the UK points out that to boost immunity, there is a lot to do, and the first thing to do is to "eat the right foods." The book's first suggestion is: eat at least 5 servings of fruits and vegetables every day.
Moreover, a vegetarian diet has an immune advantage. According to research published by the German Cancer Research Center, the white blood cells of male vegetarians are twice as effective at fighting tumor cells as those of male meat-eaters. This means that vegetarians only need half the white blood cells of meat-eaters to have the same immune function.
Reviewing the misconceptions of vegetarianism
Misconception 1: Sticking to a vegetarian diet contributes to longevity
Protein is the main component of all human cells and tissues. Animal protein contains essential amino acids that the human body needs, making it high-quality protein that plant protein cannot replace. It is necessary to consume appropriate amounts of high-quality animal protein, such as fish, milk, eggs, and lean meat, to meet the body's needs.
Misconception 2: Thinking all vegetables are equally good
For strict vegetarians, the nutritional value of vegetables is even more important. They are not only responsible for supplying vitamin C and carotene but also need to contribute to iron, calcium, folic acid, and vitamin B2. Therefore, one should try to choose vegetable varieties rich in these nutrients. Leafy vegetables are among the best, such as kale, broccoli, amaranth, spinach, and bok choy. To increase protein intake, mushrooms and fresh beans are excellent choices, such as various mushrooms, edamame, and fresh peas. If you only like a few so-called "weight-loss vegetables" like cucumbers, tomatoes, winter melon, and bitter melon, it will be difficult to get enough nutrients.
Misconception 3: A vegetarian diet must be based mainly on raw and cold foods
Many nutrients in vegetables require the addition of oil for better absorption. Heating destroys the integrity of the cell walls, which significantly increases absorption rates. For example, vitamin K, carotene, and lycopene are nutrients that are more easily absorbed after cooking. Vitamin K is essential for bone health, carotene is a precursor to vitamin A, and lycopene is an important health component for its antioxidant and cancer-preventing properties. At the same time, it's important to note that salad dressings contain more than 60% fat, so using them for a cold salad does not mean it has fewer calories than cooking with oil.
Misconception 4: A vegetarian diet can increase intestinal peristalsis and promote bowel movements
This depends on whether the vegetarian food consumed is truly high in fiber. Only high-fiber foods contain dietary fiber that promotes intestinal peristalsis, which can achieve the effect of relieving constipation. One should pay attention to the latest nutritional knowledge and understand foods that contain dietary fiber: for example, beans are a good choice.