15

There are a few considerations when looking at a healthy lacto-ovo vegetarian diet. Complete Proteins This is fairly easy in this type of diet, as eggs contain complete proteins. There are also a few plant sources (such as quinoa, buckwheat and hempseed) that contain either a complete protein profile or the 9 essential amino acids in good amounts. Hempseed ...


11

This subject is very broad and a detailed answer would require to be a whole book. Shortly I can say that vegetarians and vegans have lower rates of mortality (both by ischemic heart disease and total) (1-3) and lower incidence rates of diabetes (4) and cancer (5,6). Vegetarian diets are related to lower blood pressure (7,8), lower body weight and Body Mass ...


10

NOTE: this answer only focuses on proteins. Short answer With beans (beans, chickpeas, lentils, etc.) and cereals. Long answer There are proteins in many vegetable foods, the difference with meat is the percentage of protein. Here you have a table of protein content of most protein-rich plant foods, plus beef meat for comparison (values are g of protein ...


9

This is a question that cannot be answered by a simple yes or no. As a vegetarian for health purposes (who was a vegan for 1 year) I say that the human isn't supposed to be vegetarian, but rather an opportunistic omnivore. The fact that we can eat meat doesn't mean we have to. Most of people that went from non-vegetarian to vegetarian (no meat, no fish) ...


8

Meat mostly provides you with protein and fat, so you'll have to make up for this. This will be easier for an ovo-lacto vegetarian. Sources of fat Nuts, nut butters (peanut butter, almond butter, etc.), oils, avocados Sources of protein Nuts, nut butters, eggs, dairy, soy foods (tofu, soy milk) Vitamin B12 Cow milk, soy milk, eggs, fortified cereals (...


7

Unless you are very short, your weight indicates that you are severely underweight, see here for details. If you are indeed underweight, then you should follow the advice given there: If you are concerned about being underweight, please seek a trained healthcare provider. The general advice that comes second to whatever your doctor's advice is, is given ...


5

To increase weight and be healthy eat plenty of food rich in proteins (black beans, chickpeas, broccoli, potatoes, mushrooms), carbohydrates (Whole grain bread, pasta, cereals) and fat (avocado, olive oil, almonds, walnuts); include supplements and multivitamins in your diet, lift weights (don't do running or cardio) and plan your diet according to your ...


5

Is it possible for vegetarians who eat plenty of dairy food to have iron or protein deficiency? Everyone who consumes too little iron can develop iron-deficiency anemia, but this is not necessary more common in vegetarians than in omnivores. An appropriately planned well-balanced vegetarian diet is compatible with an adequate iron status. Although the ...


5

In 2013, as an already healthy athlete, I decided to stop eating meat, eggs, and dairy products and switch to a plant-based diet. Very soon thereafter, I noticed significant positive changes, realized what it truly meant to be a human being, and never looked back again. Note: Once you access any of the sources below, to see the supporting peer-reviewed ...


5

There are several investigations assessing this issue. In several clinical trials (1, 2) Dr. Barnard has prooved that a low-fat vegan diet can improve serum values of HbA1c and requirements for medication of patients affected by type 2 diabetes. The same studies found significant improvements in plasma lipids (LDL and total cholesterols), that show decrease ...


4

To get the most of your vitamins/minerals is quite simple, really. There are two types of soluble vitamins/minerals: Water-soluble Fat-soluble Absorption of water-soluble vitamins is quite easy, considering almost everything you eat/drink contains water. However, if you want maximum absorption rate for fat-soluble vitamins/minerals, you'll want to have ...


4

A vegan diet is based only on vegetal foods. If we analyze the amino acid content of different food protein sources (animal and plant proteins), lysine is consistently at a much lower concentration in all major plant-food protein groups than in animal foods (1, 2). Lysine is one of the essential amino acids, thus lysine is most likely to be the first ...


3

I think the main hazards associated with raw veganism would be more around food hygiene. Without a kill-step (i.e. cooking to over 75 degrees Celsius) and hygienic food preparation practices there is the potential to be exposed to harmful bacteria, in particular salmonella is associated with bean sprouts and melons. Wash your veggies, and if you're concerned ...


2

All essential amino acids originate from plants (and microbes), and all plant proteins have all essential amino acids. Eating a whole food plant-based diet also known as a proper vegan diet or a proper plant-based diet, one can obtain absolutely all essential amino acids. Furthermore, our body has an amino acid reservoir from which it daily sends about 90 ...


2

Branch chain amino acids is a term used for three of the essential amino acids. They are not something exotic, but something humans need to survive, and contained in most human foods. In fact, if they were missing from your diet, you'd have a protein deficiency, something practically unheard of in the Western world in our times. As long as you are eating ...


2

Links: 2016 study 2014 study They are both meta analysis. Long term effects though.


2

The best are deactivated yeast or the extract and Sunflower seeds(Source USDA) http://nutritiondata.self.com/facts/nut-and-seed-products/3076/2 Other choices(Source USDA) but not limited to; include Pumpkin seeds Peanuts Sesame Herbs are very good sources of all nutrients; look through these herbs (Source;USDA) http://www.nutrition-and-you.com/healthy-...


2

Here on Nutrients Review you have lists of foods high in individual vitamins B. Here on US Department of Agriculture (USDA) are more detailed lists of foods high in individual vitamins and other nutrients. Roti/chapati, seeds and other plant foods do not contain vitamin B12. As a vegan, you can get vitamin B12 by eating foods that have vitamin B12 added or ...


1

A common cause of bloating is consumption of high amount of soluble fiber, which is fermentable by normal intestinal bacteria, which produce gas. From your list, Brussels's sprouts and avocado have more soluble fiber than kale, spinach and cabbage. Other examples of foods high in soluble fiber (potentially bloating): Legumes: beans, peas, lentils Fruits: ...


1

Vitamin B is a misnomer, think of it not as 1 vitamin but as "B Vitamins", because there are 8 that are essential to good micro-nutrition. B vitamins are found in whole unprocessed foods. Processed carbohydrates such as sugar/white flour tend to have lower B vitamin than their unprocessed counterparts. For this reason, it is required by law in many ...


1

If you are experiencing cravings as a vegetarian you might try supplementing some of the most common deficiencies in the unplanned vegetarian diet. Such as: Vitamin B12 Omega 3 (2 supplements - DHA (algae) and ALA (flax seed oil) Vegetarian protein with a complete amino acid profile


1

Here are some good sources of protein: hemp seeds (10g/2tbsp) peanut butter (8g/2tbsp) chia seeds (4g/2tbsp) pumpkin seeds (7g/oz) almonds (6g/oz) seitan (6g/oz) tempeh (30g/cup) tofu (20g/cup) black beans (15g/cup) quinoa (8g/cup) soy milk (8g/cup) buckwheat (6g/cup) Do you eat dairy? If you do, try: cottage cheese (26g/cup) Greek yogurt (20g/cup) Note ...


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