"Vegetarian Diet Benefits + 4 Key Supplements
Are you thinking of going vegetarian or just curious about the different types of vegetarian diets?
There are several types of vegetarian diets, each with varying degrees of food restrictions.
The most restrictive is the vegan diet, which only includes plant-based foods like fruits, vegetables, legumes, grains, nuts, and seeds. The lacto-ovo-vegetarian diet includes eggs and dairy products, while the lacto-vegetarian and ovo-vegetarian diets allow dairy products and eggs, respectively. The pesco-vegetarian or pescatarian diet allows fish.
Switching to a vegetarian diet has health benefits, including a reduced risk of heart disease, cancer, obesity, osteoporosis, and type 2 diabetes. However, the health benefits of a vegetarian diet depend on the quality of the diet.
A diet rich in high-glycemic foods like refined grains, fruit juices, sweets, and desserts does not provide the same health benefits as a healthier vegetarian diet.
Guidelines for enjoying a healthy vegetarian diet include focusing on eating a variety of health-promoting foods, only consuming whole grain products, pumping up the protein, and avoiding vegetarian junk food.
Since nutrient intake status for most nutrients is lower in vegetarians than meat-eaters, vegetarians should take dietary supplements of vitamin B12, iron, zinc, and iodine.
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