Vegetarian and vegan are lifestyles that reduce eating animal foods whose purpose is to maintain health.
There is a striking difference between vegans and vegetarians. Before deciding one of them you should find out what are the differences of these two types of dietary patterns. The most popular reason given by someone who is a vegetarian is a health problem, because it only consumes a diet rich in fruits, vegetables and grains that keeps the heart healthy. On the other hand the reason a person goes on a vegan diet is because of health, environmental, ethical and other issues.
People on a vegetarian diet don’t eat meat, while people on a vegan diet don’t eat all animal products so they won’t eat meat, milk or even eggs. Vegetarians who consume meat usually only feel guilty, while vegans tend to be more pro-boycotting all products produced from animals. Meanwhile another difference that causes a person to become a vegetarian or vegan is that person’s personal taste. There are some people who don’t like the taste of meat, while there are others who become nauseous even though they only consume one drop of milk.
Vegetarians themselves are divided into several types based on the intake of whatever food they consume, namely:
1.Pescatarian, which is a type of diet that does not consume any kind of food made from meat and other animal-based meat but still consumes fish. Most people will adopt this method hoping to turn vegetarian.
2.Flexitarian or semi vegetarian, which is a term for people who are almost vegetarian. Most of the food consumed is vegetables or fruit, but sometimes eat meat too or only eat fish and chicken.
3.Lacto-vegetarian, which is someone who does not eat eggs, beef, pork, poultry, fish, shellfish and other animal products. But this type still consumes foods derived from dairy products.
4.Ovo-vegetarian, which is someone who consumes eggs but does not eat everything that comes from meat or dairy products.
- Lacto-Ovo-vegetarian, which combines a vegetarian lacto and ovo diet program. A person still consumes milk, butter, cheese, eggs and other products except meat.
Vegetarians, have health benefits such as lowering cholesterol in the blood, reducing the risk of heart disease and stroke, having a longer life span than people who consume meat, helping to lose weight, reducing the likelihood of developing diabetes, gallbladder and gallstone problems.
Vegan, has health benefits such as improving heart health, healthy cardiovascular because of avoiding fat and cholesterol in food, lowering high blood pressure, helping to fight type 2 diabetes, preventing breast cancer and degenerative bone related to age, arthritis or osteoporosis.
By understanding the differences between these two dietary patterns, you can choose one of them so you can change your current lifestyle. But before really deciding, it never hurts to consult first with your doctor about your actual health condition.
Veganism Is About More Than What You Eat
Although vegetarians and vegans may choose to avoid animal products for similar purposes, this choice often extends beyond diet for vegans.In fact, veganism is often considered a lifestyle strongly anchored in animal rights.For this reason, many vegans also avoid purchasing clothing items containing silk, wool, leather or suede.What’s more, many vegans boycott companies that test on animals and only purchase cosmetics that are free of animal by-products.Ethical vegans also tend to steer clear of circuses, zoos, rodeos, horse races and any other activities involving the use of animals for entertainment.Finally, many environmentalists adopt a vegan diet for its reduced impact on the earth’s resources and the benefits it has against climate change
Frutarianism is the practice of changing diets by consuming only fruits, seeds, nuts, and some even eat fruit from plants that only fall from trees naturally or are harvested without damaging the fruit trees. The lifestyle of frutarianism is usually only 50% or more in consuming fruits every day, the rest still eat other foods that can be adjusted to the needs of the body. They prefer to eat fruits rather than consuming vegetables. This is because the perpetrators consider fruit to be of high quality food and can naturally participate in spreading the fruit seed.
The basic concept of fruitarians is similar to vegetarianism. A person only consumes raw fruit. In fact, not a few fruitarians who only want to eat fruit that falls directly from the tree. A fruitarian has a formula for consuming daily food. They will usually consume a minimum of 75 percent of fruit in daily intake. The rest is filled with nuts, seeds, and water. This fruitarian daily intake formula makes many nutritionists worry. So the fruitarian diet is not recommended by health and nutrition experts.
Shani Shaker, nutrition therapist and director of Golin Health even said, adopting the fruit diet can help with weight loss in the short term.But there is not enough nutrition on an ongoing basis and can cause health problems if followed indefinitely. A plant-based diet can cause a lack of calcium, vitamin D, B12 and iron. Only eating fruit can cause muscle damage and bone strength, anemia, neurological symptoms such as tingling in the hands and feet, fatigue and increased susceptibility to infections.
The adverse effects of excessive consumption of fruit also exists. Indeed fruits are filled with vitamins and anti-oxidants, including vitamin C and beta-carotene. Some research shows, fruits can reduce the risk of c However, keep in mind the fruit must also vary. It can’t be just one type of fruit. The portion of fruit per day that is recommended for health is two to four servings of fruit.
You need to make sure you also get intake from other food groups. Because, the body still needs protein, fat and carbohydrates to keep the body healthy. Balanced diet including oily fish, beans, alternative milk or milk, starchy foods such as rice, pasta, and potatoes, and five servings of fruits and vegetables every day. It is said that the fruit diet can cause a deficiency of a number of nutrients the body needs. Starting from calcium, protein, iron, zinc, vitamin D, most of the B vitamins, and essential fatty acids.ancer and other chronic diseases. When the body lacks protein, maintenance of body tissue will be disrupted. Not only that, consuming excess fruit is also at risk of diabetes. The negative effect is carried by the sugar content in the fruit which is quite high.
There are many eating choices that are far healthier than adopting a lifestyle of only eating fruit. It’s important to remember to eat a balanced diet and not try to survive with just one food group. If you want to be healthy and have a slim body then what needs to be done is to apply a balanced diet. This means eating lots of fruits and vegetables, some carbohydrates (preferably not over-processed), not much protein, and less fat.
Fruits are indeed one of the nutritious foods, rich in vitamins and minerals. This diet is also effective in reducing body weight associated with the nutritional character of fruits with low calorie counts. However, many health experts have issued a health policy out of this diet because it allows certain types of nutrients that the body needs are not met.
Want to know what are the side effects that might arise with this improved fruitarian diet? Let’s look at the following 5 explanations.
- Risk to bone health
A diet with a fruitarian diet is minimal with calcium and vitamin D. Both of these nutrients are important for forming strong bones for the body. Some good sources of calcium such as milk, yogurt, or cheese are not consumed at all.While the need for vitamin D may be obtained from sun exposure. However, if in daily activities in the room it is difficult to meet the body’s need for vitamin D.
- Vitamin B-12 deficiency
Linus Pauling Institute Micronutrient Information Center said that the natural source of vitamin B-12 is in foods that come from animals such as meat, poultry, eggs, and fish. Lack of vitamin B-12 can be bad for health because this vitamin has a role in the formation of red blood cells and is needed in nerve tissue.
- Fat deficiency
Fat is not always bad. Good fats such as omega-3 fatty acids are needed to maintain hormone stability and maintain brain function properly. Imagine if you lack this intake, it can have a bad effect on health because the brain holds an important control over the body.
- Risk to the body’s blood sugar level
Sugar in the fruit that is fructose has indeed become an alternative natural sugar. However, excessive consumption of fructose can also interfere with blood sugar stability. Consumption of fructose in a day is recommended not more than 25 grams. Consuming 3 fruits per day is equivalent to approximately 25 grams of fructose. Imagine if with a fruitarian diet that 75% intake consists of fruit, then fructose is consumed in excess.
- Risk of iron anemia
Some vegetables do contain iron like spinach. However, iron from plants is relatively more difficult to be absorbed by the body than iron from animal food sources. Iron deficiency can be at risk of anemia which is characterized by fatigue, fatigue, visible lethargy, and decreased body immunity.
The most important thing from food consumption patterns is balance and not excessive. Remember yes, before deciding to follow a certain dietary pattern it is better to know in detail the impacts and risks that may be caused. Let’s wisely manage your diet for a healthy body!