Who are vegetarians? The main differences between vegetarians and vegans: nutrition, lifestyle, moral and ethical principles

IN Lately vegetarianism conquers everything large quantity followers. However, inside it appeared various currents and disagreements regarding both nutrition and moral and ethical principles.

Some call themselves lacto-vegetarians, others call themselves ovo-vegetarians. And then there are raw foodists, fruitarians, pescetarians, pollotarians, flexitarians - the number of branches is growing by leaps and bounds. But the most important thing is to understand how a vegetarian and a vegan differ from each other, because they are the main bearers of this worldview.

Nutrition

In fact, vegetarians and vegans are the same as, for example, a plant and flowers, i.e. a genus-specific pair. Vegetarianism is a broader, generic concept, and veganism is narrow, i.e. specific. And the main difference between them is nutrition.

Food

Vegetarians do not eat only meat. As for such controversial products as eggs and milk, this is a personal matter for everyone. General principles food does not prohibit eating them for the reason that you don’t have to kill anyone to get them.

Vegans (often also called pure or absolute vegetarians) refuse not only meat. Their diet is much stricter. They do not eat fish, seafood, eggs or milk. Everything related to animals is under their control. the strictest prohibition. It even comes to the point that they refuse to eat gelatin, because it is made from connective tissue and bones of livestock (which means that many confectionery products are banned), and honey, because it is mined and produced by bees . And this is the main difference between vegans and vegetarians.

Based on this, we can draw the following conclusions about the vegan diet:

it is much poorer than that of vegetarians;
characterized not only by scarcity, but also by imbalance;
it contains virtually no protein, which is found in eggs and dairy products;
It is very difficult to create a menu;
gets boring quickly;
has many more contraindications;
negatively affects the functioning of many organs and health.

These differences are not in favor of veganism, if only because such a diet is fraught with numerous health complications.

Classifications

Since vegetarianism is a fairly broad concept, it includes many subspecies. As a rule, the basis for classification are food products that are either allowed for consumption or not. In turn, each of these groups is divided even more finely depending on religious beliefs, traditions and personal experience.

Vegetarianism classification:

Ovo-lacto vegetarians do not eat meat or fish, but do include eggs and milk in their diet;
ovo-vegetarians exclude meat, fish and milk, but do not give up eggs;
Lacto-vegetarians, on the contrary, extend the ban on meat, fish and eggs, but enjoy dairy products;
Vegans do not accept all animal products.

Veganism classification:

raw foodists refuse any processing of food, i.e. they eat everything raw;
Fruitarians eat exclusively plant fruits.

So from the point of view of subspecies, these two food systems and worldviews also have significant differences.

Causes

It's one thing for a person to become a vegetarian medical indications(to reduce the risk of any a certain disease) or economic considerations.

But the situation is completely different if the choice is made because of religious or ethnic principles. Many are guided by moral and environmental views (you cannot kill animals - this has a negative impact on the environment). Here you can no longer take a step to the right or left, since the taboos in such food systems are very strict. And this applies specifically to vegans. That is, the differences between them and vegetarians may lie much deeper than it seems at first glance.

So from a nutritional point of view, a vegan differs from a vegetarian in many ways. When choosing one of the directions for your lifestyle, it is worth asking yourself the question of how these diets will affect your health and how strong your fortitude is to refuse what is prohibited here.

List of prohibited foods for vegans

As an appendix to this paragraph, we bring to your attention full list Products that are prohibited for vegans:

Animal products:

meat: beef, pork, veal, lamb, horse meat, offal, etc.;
game: turkey, goose, chicken, duck, partridge, quail, etc.;
fish and seafood: anchovy, shrimp, mussels, squid, crabs, fish sauce, lobsters, etc.;
dairy products: yogurt, cheese, milk, butter, ice cream, cream, kefir, yogurt, etc.;
eggs: chicken, duck, quail and even fish;
bee products: honey, royal jelly(royal jelly), pollen, propolis.

Nutritional supplements that are made from animals:

food additives with an E in front: 120, 322, 422, 471, 542, 631, 901, 904;
cochineal (carmine);
gelatin;
fish glue (used in the production of alcoholic beverages);
natural flavors: beaver musk;
polyunsaturated fatty acid omega-3;
gummilac (shellac);
vitamin D3;
dairy ingredients: whey, casein, lactose.

Controversial products (look carefully at the labels):

baked goods may contain L-cysteine (derived from bird feathers);
beer and wine - egg white, casein, gelatin, fish glue;
confectionery products - gelatin, shellac, carmine;
French fries and others fried foods- fried in fat;
olive tapenade - anchovies;
pesto sauce - cheese;
pasta - eggs;
potato chips - animal flavors, casein, whey;
sugar - bone char;
chocolate - whey, milk;
fruit and vegetable products - wax treatment;
Worcestershire sauce - anchovies.

The consumption of certain vegan foods is limited:

vegan fast food: candy, ice cream, cookies, chips, sauces - because of sugar and fat;
vegan sweeteners: molasses, agave, date and maple syrup - because of the sugar;
vegan meats and cheeses - due to numerous nutritional additives;
artificial milk - because of sugar;
vegan protein bars- because of sugar.

It is not difficult to guess that the list of products allowed for vegetarians is much wider, and this is a pleasant difference from veganism.

Health effects

Before considering the following differences between vegans and vegetarians, you need to pay attention to the fact that their nutritional systems affect health and well-being. There is a lot dedicated to this scientific research which are still being carried out today. Their results most often contradict each other. However, you need to know what you are dooming your body to by switching to this lifestyle.

Vegetarianism in his broad concept(when eggs and milk are allowed):

reduces the risk of developing stomach, liver and intestinal cancer, heart attack, hypertension, diabetes mellitus, atherosclerosis, cardiovascular diseases;
reduces blood cholesterol levels;
allows you to create a balanced vegetable-dairy menu that will fully provide the body with the necessary substances;
improves well-being;
strengthens the immune system;
increases life expectancy.

Veganism:

leads to a deficiency of vitamins B2, D, B12, amino acids, iron, iodine, calcium;
increases the risk of developing anemia and iron deficiency;
destroys tooth enamel and bones;
disrupts work thyroid gland due to the lack of tyrosine in the diet;
accompanied by brittle nails, hair loss, gastrointestinal problems, low performance, and in women - menstrual irregularities;
slows down the process of protein absorption (of which very little is supplied anyway), the result is muscular dystrophy, decreased immunity, risk of developing tuberculosis.

This is controversial data, scientific assumptions that are constantly confirmed or refuted. But, one way or another, all these facts should lead you to a single conclusion - the most significant difference between vegetarians and vegans. The former, although they are criticized, still have a reduced risk of developing many diseases, thanks to more or less balanced diet. But the latter in most cases suffer from a deficiency of vitamins and minerals. It leads to serious problems with health.

Types of veganism

Separately, it is worth dwelling on the classifications, since many do not understand, for example, how vegetarianism differs from a raw food diet. You need to know these nuances so that when you switch to one of these systems, you do not violate its boundaries and correctly self-determinate.

In total, 4 currents can be distinguished:

Traditional vegans do not eat meat, milk, eggs, fish and honey, leaning on cereals, grains, nuts, vegetables, herbs, berries, and fruits.
Raw food diet - eating only those foods plant origin, which have not been processed by humans in any way.
Macrobiotics - avoidance of sugar (bone charcoal is used to purify sugar obtained from beets) and oils.
Fruitarians eat only fruits (the classic representative of this group is Hollywood actor Clint Eastwood).

Vegetarians, vegans and raw foodists are essentially similar (they are united by the rejection of animal products), but each has its own nuances (the differences relate to the list of permitted and prohibited products and methods of processing them).

Lifestyle

Among other things, the difference between a vegan and a vegetarian is lifestyle. The latter, as a rule, continues to enjoy all the benefits of civilization, while the former refuses much due to moral and ethical principles. Veganism does not allow any harm to be caused to animals, and therefore invites its followers not to use in everyday life items in the production of which material of animal origin was used.

Restrictions apply to:

clothing and any other fabrics made of leather, silk, wool;
fat soap;
printed photographs (after all, gelatin is required for their production);
many medications and cosmetics containing animal extracts;
entertainment related to the exploitation of animals: zoos, circuses, horse racing, dolphinariums (needless to say about hunting, which is blasphemy for vegans).

Some restrictions reach the point of absurdity, but this is precisely the difference between the concepts.

Table

The table below clearly demonstrates the main differences between vegetarians and vegans:

For the uninitiated, vegetarian and vegan are the same thing. Actually this is not true. Vegetarianism is a generic concept, broader and includes many branches with all their predilections for fruits, milk, eggs, etc. Veganism is a specific concept, narrower, relating not only to nutrition, unlike other movements. Its adherents completely abandon products of animal origin, things made from animal raw materials.

For those who are planning to join this worldview, it is necessary to understand these basic terms and know the differences between them.

who are vegetarians

More than 15 million North Americans call themselves “vegetarians.” About a third of them completely exclude meat, poultry and fish from their diet. The rest sometimes allow themselves poultry or fish, but refuse red meat. It may seem rather strange that there are so many people who eat meat and at the same time consider themselves vegetarians. This can probably be explained by the fact that for many, vegetarianism is a smart choice and a serious step .

Vegetarian life

Although vegetarians By no means can they be called a homogeneous group; there are certain differences that distinguish this category of people from the rest of the population. The most characteristic and obvious of these differences is a strong interest in one’s own.

Typically prefer products that have undergone minimal industrial processing, often refusing to consume salt and caffeine and choosing only natural products without artificial colors, preservatives and food additives.

However, even among vegetarians, who give great importance health and environmental issues, there is a huge difference between individual groups, characterized not only by their adherence to a particular diet, but also by the reasons for choosing this lifestyle.

For some people it is a way to gain and maintain good health, and for others it is a matter of ethics, religion, ecology or animal rights.

Many vegetarians set themselves enough difficult questions, regarding their degree of involvement in vegetarian culture, for example: “Can a real vegetarian eat marshmallows?” or “Will I still be a vegetarian after eating Christmas turkey?” However, all this is not decisive.

It is much more important whether a person has internal agreement with his chosen way of existence, and how much vegetarianism corresponds to his life path. Each of us goes through our own own way, leading to vegetarianism, but the right moment for this comes individually.

" A “vegetarian” can be called a person who completely refuses to eat animal flesh, be it beef, chicken or fish. Those people whose diet contains both plant and animal foods are sometimes called “omnivores.”

Vegetarians are usually divided into groups based on which foods they accept and which they avoid. Each of these groups is in turn divided into many categories, which differ from each other in religious beliefs, traditions and personal experience of a particular vegetarian.

If a person refuses animal foods for the sake of his own health, he can be flexible in his approach to a vegetarian diet; however, if the choice is made on the basis of ethical or religious principles, such a person tends to have a stricter view of the chosen path.

Lacto-ovo vegetarians

Lacto-ovo vegetarians refuse any animal flesh, but include eggs (ovo) and dairy products (lacto) in their diet. IN North America There are about 90-95 percent of vegetarians of this kind.

Pure vegetarians or vegans

Pure (or absolute) vegetarians, which are also called vegans, avoid any animal products, including eggs, dairy, gelatin and even , since it is produced by bees. Although the terms "vegan" and " pure vegetarian" can replace each other, there is a difference between them.

Vegans' beliefs go deeper than just dietary restrictions, as they avoid anything that comes from an animal whenever possible. They do not wear clothes made of leather, wool or silk, do not use fatty soap and do not take photographs, the production of which requires gelatin, the basis of which is bones and connective tissues animals. It is known that gelatin is also used to prepare some confectionery, which vegans also avoid.

Other reasons for choosing a plant-based diet

There are many people who are gradually switching to a vegetarian diet, reducing their consumption of animal foods. Some of them do not eat red meat, but sometimes allow themselves chicken and/or fish. Others periodically eat meat, but most of the time they try to stick to vegetarian diet nutrition. People who prefer a semi-vegetarian diet are sometimes called "semi-vegetarians."

The choice of a vegetarian lifestyle is often directly related to corresponding philosophical or religious views, or the ideas of a social group. One of the most prominent philosophical groups of this type is macrobiotics, which preaches the need for simple living in harmony with nature. Followers of the macrobiotic diet emphasize the importance of using whole, local foods such as grains, fresh vegetables, seaweed and legumes.

They replace refined salt and sugar sea salt and vegetable sweeteners (for example, rice syrup). Macrobiotas ignore foods that have been industrially processed with chemicals. food additives and concentrated fats. Animal products (meat, poultry and dairy products) are not recommended in macrobiotics, with the exception of small amounts of white fish.

There are many similarities between the macrobiotic diet and modern nutritional trends adopted by health authorities in different countries, which are aimed at reducing the level of chronic diseases.

Macrobiotic diet comprises minimum quantity fat and cholesterol, it is rich in fiber and saturated whole grains, vegetables and legumes. This diet has a very beneficial effect on the health of adults.

If you have a small child, you should find a reasonable balance between the principles of macrobiotics and modern scientific developments in the field of infant and child nutrition to meet all needs child's body. To achieve this, the diet must contain sufficient quantity calories, as well as protein, fat and reliable sources of vitamin D, zinc, iron and other vitamins and minerals that may be lacking in a macrobiotic diet.

Diet concepts that came from the east, such as the macrobiotic system, offer an interesting explanation for a harmonious diet, which in to a large extent differs from the model adopted in Western countries.

You can take advantage of both one and the other dietary concept, based on Western scientific theories for creating balanced diet, adding to them Eastern knowledge about health and nutrition. Such an approach will create great system nutrition for a person of any age.

Would you like to know who a vegetarian is? Then read this article carefully!

It’s impossible not to notice how rapidly the world is changing. How the pace of life invariably increases. There is more and more information, but less and less real knowledge. What is real knowledge? This is knowledge that we take from a trusted, authoritative source, empirically test on ourselves, and thus make it our own. Therefore, without testing it for ourselves, we cannot say that we really know something.

How does this relate to the topic of this article? The most direct.

Only after trying to be a vegetarian for at least some time, studying this lifestyle, the nutrition of vegetarians, preparing the vegetarian dishes you like, penetrating into this philosophy, will you really have an idea about it. And much more than reading mountains of literature on this topic.

Upon careful observation, you can see that people in our modern world are quite clearly divided into two main streams. And the further you go, the more visible this division is. One stream of people is in a state good sleep and gradually falls asleep deeper and deeper or, in other words, does not develop, but degrades. People from this stream do not notice and are unable to notice what their lifestyle is leading to, their numerous desires and ever-increasing needs, they do not notice how they harm themselves, the people around them, nature and the world around them. They prefer to follow the path of least resistance or, conversely, practically torture themselves in pursuit of the implementation of their ambitious plans. Neither one nor the other brings them satisfaction from life. And despite this, they continue to do everything according to the usual pattern, guided by other people's thoughts, other people's schemes and their own restless mind.

In another stream there are people who have already begun to wake up from such a dream, who have begun to see certain relationships between their actions and their consequences. They are trying to rethink their life, their desires, their relationships, motivation, course of development, worldview and many other aspects. By bringing more and more awareness into their lives, they gain the ability to change for the better and then make positive changes in the reality around them.

In my opinion, the answer to the question: “Why do people become vegetarians?” should be this: people become real vegetarians not because it is now in trend and not for the company of friends, but because they have realized something that does not allow them to continue their previous lifestyle. Lifestyle.

A vegetarian is a conscious person who does not oppose himself to nature and other living beings, who cares about the environment in which he lives, and this primarily affects the type of food he chooses. The deeper the motive to change the usual type of diet, the higher the degree of awareness and the greater the chance of not becoming a former vegetarian.

Who are former vegetarians? And why does this happen to people who were able to at least start eating differently?

There are several reasons.

Firstly, there is insufficient motivation, the absence of a solid foundation to support such a decision. And with the first difficulties, a person returns to his comfort zone. These may be emerging health problems, pressure from loved ones and significant people those who don’t like it have difficulty overcoming previous taste preferences.

The second very common reason why people cannot remain vegetarians is the haste to switch from one type of diet to another without proper awareness of this issue. That is, they simply take and exclude those foods that vegetarians do not eat, sometimes leaving a very meager diet, since the diet was built mainly on those foods that were excluded. They look to see if vegetarians eat fish, eggs, and cheese. And can vegetarians consume dairy products? Yeah, strict vegetarians, or rather vegans, don’t eat fish, eggs, dairy products, and don’t even eat honey! They also don’t wear fur, leather goods, and so on.

And out of a desire to immediately do everything to the highest standard, a person takes on an impossible task, and having failed, he naturally quits and experiences only disgust for it in the future. Well, at the same time to myself for not coping. If we return to the fact that people do not think through their future menu and simply exclude what vegetarians do not eat, then in this case they simply remain hungry and the body does not receive what it needs and, of course, rebels. Everything needs to be approached with reasoning. If you are already thinking about the question of how to become a vegetarian, approach this thoroughly, as this will forever change your life for the better, but only if everything is done competently and gradually.

So, how to become a vegetarian:

Research this issue carefully, choosing reputable sources. If you study someone's personal experience, ask in detail those people who have long-term positive experience in this matter. Find out what vegetarians eat. They will be able to suggest a lot.
Gradually switch to a vegetarian diet. Don't force your body, it doesn't like it. There are people who can do everything in one jerk, but this is all very individual. Focus on your features.
Vegetarian nutrition requires very good balance. Therefore, look for recipes for vegetarian dishes that best meet this condition. It should be tasty, varied, something you definitely like and contain all the vitamins and microelements for normal life.
Attract your loved ones to your side not by the fact that you now do not eat anything that you ate before, but, for example, by new unusual and delicious dish, positive emotions And beneficial properties various combinations of vegetables, fruits, drinks, spices and sweets, from which you will not get better.
Do not agitate anyone and do not show aggression in this sense. Otherwise, you can get the opposite result and they may start asking you: “Why are vegetarians so evil?!” But as soon as you get the first positive results in the form of a healthy complexion, slimness, a surge of strength and cheerfulness, everyone will want you to share your secret with them.
IN difficult periods motivate yourself with stories of people whose lives have changed in better side with the transition to vegetarianism. Make yourself a list famous people vegetarians who inspire you and check it out periodically.

Let me give you a few examples.

Famous vegetarians:

Pythagoras, Zarathustra, Confucius, Socrates, Plato, Ovid, Plutarch, Origen, John Chrysostom, Sergius of Radonezh, Seraphim of Sarov, Isaac Newton, Leonardo da Vinci, Leo Tolstoy, Mahatma Gandhi, Mark Twain, Rabindranath Tagore, Albert Einstein.

Maybe these will be our contemporaries, then, for example, such names: Paul McCartney, Mike Tyson, Jim Carrey, Brad Pitt, Henry Ford, Irina Bezrukova, Anna Bolshova, Olga Shelest, Fyodor Konyukhov, Mikhail Zadornov and many others. Be sure to make your own vegetarian inspiration list!

One can definitely say about all these people that they are extraordinary people, with outstanding abilities in one area or another. And the fact that they are all vegetarians played an important role. It's nice to be on such a list, isn't it?!

So, we have more or less figured out who a vegetarian is. This is a man with high level awareness, eating foods that do not contain meat, poultry, fish and seafood, eggs, and in some cases dairy products and honey (vegans). Vegetarian eats a variety of vegetables, fruits, grains, cereals, juices, nuts, mushrooms, herbs, seeds, vegetable oils, dried fruits, dairy products (lacto-vegetarians) and honey.

Historically, it so happened that at all times, in almost all cultures and in most religions, the vegetarian type of diet was present as a necessary component. In some cases, for the physical survival of the family, in others – for spiritual growth. The practice of fasting had all these components in mind. That is: promoting health through cleansing the body of impurities that inevitably accumulate when consuming products of animal origin; spiritual transformation due to the cleansing of the subtle body from the coarse vibrations that accompany such nutrition, and on a planetary scale - a break in the mass killing and suffering of animals. You can also trace several stages of awareness. The first step is when the hunters asked for forgiveness from the animal by killing it to feed themselves and their families. The second step is a meaningful refusal to cause suffering to any living being.

At the beginning of the article, it was mentioned about the division of people into two streams. On the stream of those sleeping and the stream of those awakening and striving for greater awakening. Here we need to add that everything has its time. Everyone cannot be vegetarian at once, everyone cannot awaken at once. It is very important not to force events and not to show aggression towards those who have not yet understood what already seems obvious to you. There are situations when you choose something yourself, and situations when the Path chooses you. When the Path chooses you, the main thing is not to miss this moment and walk according to it, sensitively listening to inner voice conscience. This is the most reliable option.

Small menu for vegetarians

Vegetarian borscht

Proportions for 2 liters of water:

White cabbage 200 gr.
Potatoes – 4 pcs.
Beets – 1 (medium size)
Carrot – 1 small
Butter or ghee or olive oil for frying
Juice of 1/3 lemon
Salt to taste, approximately 2 tsp; sugar optional 1 tbsp.
Mustard (optional) half a teaspoon
Bay leaf 1-2 leaves
Asafoetida 0.5 tsp.
Cucurma pinch, curry 1 tsp.
Herbs de Provence seasoning
Fresh, finely chopped herbs, optional, for garnish

While the water is heating in the pan, chop the cabbage and cut the potatoes into cubes. Grate carrots and beets. Throw cabbage and potatoes into boiling water, and at this time heat the oil in a frying pan (whichever you chose for frying) and first add the spices. If you use mustard, then first Bay leaf, a little later add asafoetida, curry, cucurma and after a few seconds - grated beets and carrots. Mix thoroughly, squeeze out lemon juice, add a spoonful of sugar and dry herbal seasonings. Simmer it all, stirring for 15-20 minutes, while the potatoes and cabbage are cooked. Then we combine what was stewed in the pan with the vegetables in the pan and cook it all together for about 7-10 minutes, until everything is saturated with the aroma of spices. At the end, add salt, turn it off and let it brew a little. Before serving, you can garnish with fresh herbs and add a spoonful of sour cream or soy cream. The borscht should be thick and very tasty!

Vegetable stew with spaghetti

Ingredients for cooking for 3 servings.

Separately, cook the spaghetti in salted water and add 1 tsp. olive oil based on 3 servings. About half a pack of spaghetti. While they are cooking, prepare the stew.

For the stew:

One medium zucchini
2-3 sweet tomatoes or 7-8 cherry tomatoes
Bell pepper 2 pcs. One is red sweet, the other is yellow
1-2 cloves garlic or asafoetida
Salt to taste
Dry seasonings you love
Cucurma 0.5 tsp.

Peel the zucchini and cut into cubes. Cut the pepper into strips. We also cut the tomatoes into cubes. Pour olive oil into a heated frying pan, squeeze out the garlic with a garlic press and add turmeric. Fry for a few seconds and throw in the zucchini and pepper. Pour some water and close the lid. Simmer for about 10 minutes. until soft and add tomatoes, salt and add dry seasonings. Mix carefully, cover again and simmer for another 5 minutes. All is ready! Add a side dish of spaghetti and enjoy the meal.

Avocado, arugula and cherry tomato salad with pine nuts

Avocado (ripe) 1 pc.
Cherry tomatoes 6-8 pcs.
Arugula 1 package (150-200g.)
1 lemon
A handful (small) of pine nuts
Olive oil, salt or soy sauce, parmesan (optional)

Cut the cherry tomatoes into halves or quarters, peel the avocado, remove the pit, sprinkle lemon juice and cut into thin slices. Wash and dry the arugula. Place all the ingredients in a salad bowl, season with the remaining lemon juice and soy sauce, add a little olive oil, mix gently, sprinkle pine nuts and Parmesan cheese on top (optional). Eat for your health!

Berry smoothie

Take any berries or mixed berries. I use frozen berries in winter and fresh in summer. About 200-300 gr. berries Pour them into a blender, you can add 50 ml. milk or soy cream, a little brown sugar if it seems that it will be very sour, and beat it all until smooth. A magnificent and super vitamin smoothie is ready! It is advisable for people with weak digestion to consume this dish only in the summer.

Try new dishes, develop yourself, try to live consciously and the universe will definitely answer you with gratitude!

Vegetarianism is partial or complete failure from products that are of animal origin.

This principle of nutrition is becoming increasingly popular and is already very widespread in the world, and in our country in particular.

But is there any truth in these principles, and moreover, any benefit? What are the harms of vegetarianism, what are the pros and cons of vegetarianism.

Vegetarian nutrition

When being a vegetarian, a person uses about 300 types of vegetables, root vegetables, about 600 types of fruits and about 200 types of nuts. Sources of protein include nuts, legumes (especially soy, lentils, beans, peas), as well as spinach, cauliflower, kohlrabi and wheat. Sources of fat are vegetable oils - olive, sunflower, flaxseed, hemp, mustard, coconut, bean, corn, nut, poppy, almond, cottonseed, etc.

25% - raw leafy and root vegetables in season in the form of salads;
25% - raw fresh fruits or well soaked dried;
25% - green and root vegetables cooked over fire;
10% - proteins (nuts, cottage cheese, dairy products);
10% - carbohydrates (all types of cereals and bread products, sugar);
5% - fats (butter, margarine, vegetable fats).
Avoid the use of seasonings and vinegar.

To more fully meet protein needs, a combination of the following products is recommended:

rice with beans or sesame seeds;
wheat with legumes, peanuts, sesame and soy;
legumes with corn or wheat;
soy with rice and wheat, with wheat and sesame, or with peanuts and sesame;
sesame with legumes, with peanuts and soybeans, with soybeans and wheat;
peanuts with sunflower seeds.

Types of vegetarianism

There are several gradations of vegetarianism, but there are four main ones:

1. Classic vegetarianism is a type of diet in which only fish and meat are prohibited. But milk, eggs, and honey are allowed. Sometimes the reasons for switching to classical vegetarianism are caused not by ideology, but by rejection of the body taste qualities any meat products- a kind of allergy.

2. Lactovegetarianism is a type of diet in which honey and milk are allowed. Eggs are prohibited, along with meat and fish.

3. Ovo-vegetarianism is a type of diet in which milk is prohibited, but honey and eggs, on the contrary, are allowed for consumption.

4. Veganism - with this diet, only foods of plant origin are allowed. Mushrooms are allowed for consumption, although they have nothing to do with plants. There are separate subclasses of vegans, for example, raw foodists, who eat exclusively unprocessed food, that is, in raw form. Or fruitarians, who oppose, in principle, any “killing”, that is, not only animals, waterfowl, etc., but also plants. Fruitarians eat only plant fruits: vegetables, fruits, nuts, seeds.

In fact, there is no clear division in the literature, therefore the subtypes of vegetarianism are very arbitrary, and the advantages of vegetarianism are often unscientific. Some vegetarian schools allow eating fish, but prohibit eating meat. And in some cases the situation is completely absurd - for example, only red meat is prohibited, but white meat can be eaten.

It’s up to you to make a choice in favor of vegetarianism or not, but we will only tell you the objective disadvantages of vegetarianism and the advantages of vegetarianism, about the harm vegetarianism brings and how it really helps the body. So, vegetarianism - pros and cons.

History of vegetarianism

What is a vegetarian food system? Vegetarianism is not a new-fangled diet that promotes weight loss and a healthy body, but a system dating back thousands of years that involves a complete or partial refusal to eat animal products.

The term “vegetarianism” was introduced into use by the British; some scientists believe that this word is derived from the Latin “vegetus” - vigorous, strong, full of strength. Members of the British Vegetarian Society in 1842 were convinced that in India a plant-based diet brings undoubted benefits and, promoting it in their homeland, they introduced the term Homo Vegetus, which means a harmoniously developed personality. At first, the word “vegetarian” had a rather philosophical character, only over time it began to indicate a person who adheres to a plant-based diet.

Vegetarianism does not just mean a certain set of dietary rules, but rather life position person. Many people who adhere to a vegetarian diet spoke out in defense of animals, feeling their own involvement in the world of wildlife. Vegetarianism is followed by Buddhists who try not to harm even insects, believing that killing them will negatively affect the karma of the “killer.” Vedic culture calling for plant-based diet, advocates for life in harmony with nature and in peace with animals (they are against their destruction). Priests in Ancient Egypt they did not eat animal meat so that it would not interfere with their “magical” abilities. The ancient Greeks also practiced vegetarianism.

The sacred books of many nations contain instructions on the preference of eating plant foods. So, in the Bible, in the book of Genesis, it is said that initially people had to eat food of plant origin. The Koran mentions that stomachs should not be made into graves for animals.

Myth: Vegetarianism is not for everyone

There is an opinion that vegetarianism is not suitable for people living in cold climates. A clear refutation of this is the settlement of vegetarians in Siberia, which has existed for 17 years. A team of doctors carefully examined the health status of each member of the community. They noted positive influence vegetarian lifestyle on condition of cardio-vascular system body. Iron and vitamin B 12 were in normal quantity in blood.

Researchers carefully studied the diet of this group. Basically they don't use White bread and baked goods, use brown bread instead homemade. Among cereals, millet, buckwheat and rice are the priority; oatmeal, barley or pearl barley porridge is less commonly eaten.

Most members of the settlement do not eat pasta, vegetable oil. If oil is used, it is either olive or sunflower. All respondents eat lentils, soybeans, peas and beans.

The consumption of vegetables and fruits in this group depends on the season. The usual diet always contains carrots, cabbage, garlic, onions, potatoes, pumpkin, and turnips. During the season, dill, celery, green onions, mint, cilantro, wild garlic, nettle, blueberries, strawberries, pears, plums, dandelion. The diet is also rich in dried fruits.

It is believed that such vegetarians will have to eat all day long to replenish their strength. However, even in cold regions, this is not necessary. The fact is that plant products in small portions give the body everything necessary substances to ensure proper metabolism.

Since vegetables and fruits are better absorbed, the body spends less energy on the digestion process.

So, vegetarianism is useful not only for those living in warm regions. At proper nutrition it will also be useful in northern latitudes.

Disadvantages of vegetarianism

According to some estimates, there are eight hundred million vegetarians living on our planet. There is a lot of talk about how beneficial vegetarianism is. However, this way of eating also has its downsides. The most important disadvantage vegetarian menu is its imbalance in the main nutrients. The diet of adherents of this way of eating is dominated by carbohydrates, but it contains very little protein and fats, which the body also needs.

Many vegetarians say that they successfully replace animal protein vegetable. But this is not entirely true. First of all vegetable protein is absorbed much worse than animal. Thus, no more than thirty percent of the protein is absorbed from legumes. In addition, plant protein does not contain all beneficial amino acids, which the body needs and which we get from meat.

In addition to protein, meat also contains other necessary substances, such as iron. Eating tons of apples and pomegranates will not replenish iron deficiency in the body the way meat does. Therefore, vegetarians often suffer from anemia. In addition, vegetarians do not have enough vitamin B12 in their diet. This vitamin is not produced in tissues human body, but if it is not enough in the diet, they begin to break down nerve endings, cells are poorly restored. This vitamin is found in seafood, meat, offal, cheese and dairy products.

Besides, vegetarian diet does not include foods containing vitamin D at all. A lack of this vitamin in children leads to rickets, and in adults to osteoporosis, tooth decay and other unpleasant phenomena. And one more vitamin that is almost absent in plant foods is B2 or riboflavin. This one is present important vitamin in eggs, offal and dairy products. If it is not enough, a person suffers from dizziness, wounds appear on the mucous membranes, he is lethargic and cannot work productively. This vitamin is produced in small quantities by microbes living in the intestines.

And that is why doctors categorically do not recommend this image nutrition for children and adolescents. A vegetarian diet leads to weakening protective forces the body, since plant foods do not contain many vitamins, minerals and other substances necessary for the life of the body. In this regard, the most acceptable for human health is vegetarianism, in which it is allowed to eat eggs, dairy products and fish.

For those who have consciously chosen a vegetarian diet, it is advisable to adhere to the following recommendations:

☀ Remember that vegetarianism prescribes not only excluding certain foods from the diet, but also healthy image life - quit smoking and alcohol, do not use drugs.

☀ Do not cover the meat “gap” that has formed in the menu with high-calorie plant foods (legumes, nuts, honey) large quantities, otherwise weight gain cannot be avoided.

☀ Take regularly multivitamin preparations With high content vitamins B 12 and D.

☀ To replenish calcium and iron deficiency, include legumes, nuts, mushrooms, green vegetables, buckwheat in your diet, and drink fresh Orange juice And soy milk. These foods are rich in protein, vitamins and minerals, will allow, to a certain extent, to replace meat, fish, and dairy products.

☀ Because plant food(with the exception of legumes) is digested faster, eat little by little, but more often.

☀ Prepare vegetable and fruit salads immediately before consumption - this way they preserve vitamins better.

☀ Diversify the menu: reducing your diet to one or two (even very healthy) products will definitely lead to health problems.