Becoming Vegetarian: The Complete Guide to Adopting a by Vesanto Melina, Brenda Davis

By Vesanto Melina, Brenda Davis

This e-book invitations you to discover meals concepts that can good swap how you examine nutrition. you can find new self belief on your skill to place jointly nutritious nutrients and obtain counsel and encouragement as you're making the transition in the direction of consuming a plant-based vitamin.

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Extra resources for Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet (Revised and Updated Edition)

Sample text

It can occur, for example, in rare instances when infants and children are fed extremely low-fat, highfibre diets, or when calories are restricted to achieve a model-thin slimness. Micronutrient deficiencies can occur among vegetarians when good sources of iron or vitamin B12 are not included in the diet, or when the diet is based on junk foods or refined carbohydrates and lacks vegetables, fruits, legumes, whole grains, nuts, and seeds. Two types of malnutrition are widespread among nonvegetarians: overconsumption and micronutrient deficiencies.

Vegetarian diets are naturally rich in plant protein, and often in soy protein, as numerous popular vegetarian products are soy-based. Plant Sterols and Stanols: These naturally occurring plant compounds, similar in structure to cholesterol, block cholesterol absorption from the gut. Fruits, vegetables, nuts, seeds, cereals, and legumes contain small amounts of these compounds. More concentrated sources are new margarines on the market that have added sterols and stanols. Vegetarian diets are naturally higher in plant sterols and stanols than nonvegetarian diets.

While most of the available evidence implicates only red meat in colon cancer, the SDA Health Study suggests that white meat (poultry and fish) may also be suspect. Compared with vegetarians, people eating red meat at least once a week had a 37 per cent increase in colon cancer, and those eating red meat more than once a week had an 86 per cent increase in risk. Surprisingly, those eating white meat less than once a week had a 50 per cent increase in risk, while those eating it more than once a week had a 200 per cent increase in risk.

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