By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 21:11:13 PM.
Keep in mind that it's typically recommended to supplement with higher amounts of vitamin B12 than the Recommended Dietary Allowance (RDA), as your body is only able to absorb a small amount at a time.Try to aim for 2,000–2,500 mcg of vitamin B12 per week. This can be divided into several smaller doses and may require a separate supplement in addition to your multivitamin. You may also want to consider taking algal oil, a plant-based form of omega-3 fatty acid. Your body needs this kind of fat for optimal heart health, brain function, and disease prevention.
In another study, published in the American Journal of Clinical Nutrition in 1999, researchers tracked 45 people: 20 meat-eaters and 25 vegans who had been following the approach for an average of 12 years. Body mass index was appreciably lower among the vegans, nine of whom had a BMI of below 19, the researchers found; a BMI below 18.5 suggests a person is underweight. More than 60 overweight, post-menopausal women were split into two groups: Half followed a vegan diet, and the other half followed a National Cholesterol Education Program diet (low in fat and dietary cholesterol). After a year, vegan dieters lost more weight than did the NCEP group: 10.8 pounds compared with 3.9 pounds. The pattern held up after two years, when the vegans still weighed 6.8 pounds less than they did when the study began, compared with 1.8 pounds for the NCEP group, according to findings published in 2007 in Obesity.
Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay. Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-vegans. In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP. Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A vegan diet's weight loss effects may further contribute to its ability to lower blood sugar levels.