By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:16:09 AM.
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12. During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily. If you are bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
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.
They also tend to have a lower body mass index (BMI) and lower levels of total and LDL (bad) cholesterol. High levels for these markers are all risk factors for heart disease.Vegan diets may also aid in weight management.One study in 18 women found that following a vegan diet for 6 months resulted in decreased calorie and fat intake, as well as faster short-term weight loss, compared to a low-calorie, omnivorous diet. Some research also suggests that vegan‐ism may be beneficial for blood sugar control and could help reduce your risk of diabetes.
Plus, if you mix carbs with healthful fruits and vegetables, your body has the vitamins and minerals necessary to protect your muscles. You also see the advantage of improved ligament and tendon strength and reduced risk of injury during exercise.