Many people choose to eat a plant-based diet for health reasons, since vegetarians and vegans tend to have a lower incidence of heart attacks, diabetes and high blood pressure. Eliminating or reducing your intake of animal-based products can significantly reduce your fat intake, and knowing about the different types of plant-based eating, as well as the concerns that come with this type of diet, will help you make the best food choices for your health.
Options
Making the move to a plant-based diet takes consideration. You should decide if you will follow a completely plant-based diet, also known as a vegan diet, or if you will allow some amount of animal-based foods into your diet, known as a vegetarian diet. Lacto-vegetarians follow a plant-based diet, but they eat dairy products as well, such as milk and cheese. Lacto-ovo vegetarians eat diary as well as eggs.
Nutrients
Vegans and vegetarians have a higher risk for iron deficiency because animal-based foods contain a significant amount of iron. Vitamin D deficiencies may occur as well, and some people also have a zinc deficiency. Since dairy products provide a significant source for calcium, cutting out dairy will put you at risk for a deficiency. Vegans who follow a purely plant-based diet risk a vitamin B-12 deficiency, since plants do not contain the nutrient.
Despite the potential for nutrient deficiencies, many plants contain these nutrients, with the exception of vitamin B-12. Vegans can obtain this nutrient through some brands of nutritional yeast. Your doctor or a dietitian can teach you how to obtain all the vitamins and minerals you need through your diet.
Protein
If you take out meat, seafood and other animal-based foods, you will reduce the amount of protein you consume. As a result, you will need to find protein from other sources. Beans, such as kidney, pinto and garbanzo beans, offer a healthful source. Some people also use soy products, such as tofu, for daily protein.
Considerations
Prior to making the switch to a plant-based diet, talk with your doctor. She may recommend a multivitamin to ensure that you do not have a problem with vitamin deficiencies. She may also recommend that you consult a dietitian to ensure that you understand your nutritional needs. This will help you make good, healthful choices as you follow this type of eating plan.
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