Tips for Beginners to Become Vegetarian
Vegetarian is a diet pattern that avoids hormones found in food from animal sources and their derivatives. However, if categorized, vegetarians are divided into several types according to their respective rules and restrictions.
Types of Vegetarian
Currently, there are actually many types of vegetarians, but the most commonly found are five.
1. Lacto vegetarian: A type of vegetarian who does not eat meat and eggs, but is allowed to consume dairy products.
2. Lacto-ovo vegetarian: A diet that does not consume animal products, but still includes food derivatives such as eggs, dairy products including cheese, butter, yogurt, and ice cream.
3. Ovo vegetarian: A vegetarian who does not consume meat and dairy products, but is allowed to eat eggs.
4. Vegan, which is a type of vegetarian that does not consume any food products derived from animals, including honey, gelatin, and bird's nest.
5. Pescatarian: A vegetarian who avoids all meat but still consumes seafood such as fish, squid, and shellfish.
It is important to note that vegetarian and vegan diets can lead to deficiencies in certain nutrients. Unsurprisingly, some of these diets are categorized according to their respective tolerance limits.
Benefits of Being a Vegetarian
There are many benefits to a vegetarian diet if followed correctly. However, all of this must align with the nutritional needs of each person and their health history. Here are some of the benefits.
1. Good for heart health
This diet aims to consume soluble fiber and choose foods that help maintain blood sugar levels.
Indirectly, cholesterol in the body can be better controlled and reduce the risk of heart disease.
2. Reduces cancer risk
A vegan diet has been found to reduce cancer risk more than other diets, offering the greatest protection against cancers specific to women.
3. Prevents type 2 diabetes
Choosing low-glycemic foods that keep blood sugar levels stable, such as whole grains, legumes, and nuts. In a study, vegetarians had half the risk of developing type 2 diabetes compared to non-vegetarians.
4. Lowers blood pressure
Plant-based foods tend to be lower in fat, sodium, and cholesterol, which can positively impact your blood pressure. Fruits and vegetables also have a good concentration of potassium, which helps lower blood pressure.
5. Reduces asthma symptoms
Certain animal foods are thought to trigger allergic responses or inflammation, so eliminating these foods from the diet can reduce such responses.
6. Improves bone health
Osteoporosis rates are lower in countries where most people eat a vegetarian diet. Animal products can actually force calcium out of the body, leading to bone loss and osteoporosis.
Tips for Becoming a Vegetarian
Changing your lifestyle to become a vegetarian is not easy, especially for beginners. You need to get used to a new eating pattern, both in terms of taste and satiety, until you finally adapt to this diet.
Here are some simple tips to become a vegetarian.
1. Understand the types of vegetarians
Before starting, it is advisable to understand the types of vegetarians you want to follow. Because there are several restrictions on what to consume.
There are 5 types of vegetarians ranging from vegan, ovo vegetarian, lacto vegetarian, lacto-ovo vegetarian to pescatarian. Whatever method you want to follow for this diet, its success depends on the dietary pattern you understand.
2. Be more careful when looking at packaging labels
Choosing a vegetarian diet requires more careful selection of foods, especially packaged foods. Pay attention to the type of vegetarian pattern you follow, then avoid those foods if they contain elements that contradict that diet.
3. Look for alternative substitutes
Read books or seek as much information as possible about alternative foods to replace meat or animal products that are restricted. Also find out about the nutritional completeness to see if it can meet daily nutritional needs.
For example, cow's milk can be replaced with almond milk, soy milk, or even rice milk. Or meats can be replaced with mushrooms, soy (tempeh or tofu), or seitan (meat substitutes) made from plant products.
That's just about food, not to mention the nutrients that need to be fulfilled. You can supplement them with additional supplements.
4. Choose the right foods
Nowadays, many restaurants offer menus on their websites and even indicate vegetarian options with a V or other symbols.
Be diligent if the menu items are unclear, ask the waiter whether it is vegetarian or not. Sometimes soups and other foods contain hidden animal ingredients, such as chicken broth, milk, eggs, and honey.
Then when traveling, consider packing your own snacks and light meals.
That concludes the tips for becoming a vegetarian. Implementing this diet requires consideration and strategy to meet nutritional needs.
Author: Dinno Baskoro
