By Abigail Carroll. Vegetarian Lifestyle. At Friday, May 03rd 2019, 20:53:55 PM.
People who eat a high amount of vegetables and fruit daily tend to have the best protection against weight gain as they age. Because plant-based foods like fresh veggies and fruit are very low in calories yet are high in terms of volume and therefore take up lots of room in your stomach, they are filling and keep you from over-eating. Plant‐based (or “mostly plant-based”) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity, such as heart problems or metabolic syndrome.
When meat is cooked at high temperatures, certain chemical compounds called heterocyclic amines can be created that may have carcinogenic effects. Recently published research has pointed to a link between consumption of highly processed meat products and higher risk for cancer. The higher the cooking temperature of meat, the greater chance of these byproducts being created. Additionally, vegetarian diets eliminate processed meats, which are also considered carcinogenic. These include foods like packaged cold cuts, hot dogs, salami and cured meats. On the other hand, plant-based proteins offer amino acids (the specific types and amount differs from food to food) in addition to fiber and antioxidants, but without the carcinogenic effects.
Benefits of a vegetarian diet include obtaining more antioxidants and fiber, better protection against obesity or weight gain, and lowered risk for heart disease, diabetes, autoimmune disorders and metabolic syndrome. It may not be necessary to completely exclude all animal proteins from your diet. To prevent issues like vitamin B12 deficiency, iron deficiency anemia and low protein intake, it may be best to still consume some eggs, dairy or fish. A well‐balanced vegetarian diet should also include lots of raw and cooked veggies, limited processed foods, low amounts of added sugar, and little refined grain products.