El vegetarianismo no es tan poco común como lo era antes. Alrededor del 5 por ciento de los adultos estadounidenses se adhieren a esta forma de comer, y ese número va en aumento, con alrededor del 23 por ciento de los adultos informando que han comido menos carne en los últimos 12 meses.
Probablemente se deba a que la mayoría de los expertos y las organizaciones de salud están de acuerdo en que comer más plantas es algo bueno, sin importar qué tan estricta sea la dieta vegetariana que siga.
Curiosamente, los vegetarianos tienden a vivir estilos de vida saludables incluso fuera de la hora de comer. En general, hacen ejercicio con más frecuencia y tienden a vivir más que los no vegetarianos.
Debido a que la cantidad de personas interesadas en reducir el consumo de carne está creciendo, los fabricantes de alimentos y los restauradores han comenzado a hacer lo mismo. Una gran cantidad de opciones aptas para vegetarianos en los estantes de los supermercados y en los menús de los restaurantes hace que ser vegetariano hoy sea mucho más fácil y delicioso que en el pasado.
Aquí, profundicemos en lo que significa ser vegetariano y el efecto que podría tener en su salud.
¿Qué es un vegetariano?
Alguien que sigue una dieta vegetariana come comidas enfocadas en plantas, incluidas nueces, semillas, granos, verduras, frutas y legumbres.
Hay muchos tipos diferentes de vegetarianos, pero la definición más tradicional es alguien que no come carne.
Existen muchas razones por las que alguien puede volverse vegetariano. Algunas personas deciden renunciar a los productos animales porque no creen que sea ético matar animales para comer. Otros creen que un estilo de vida basado en plantas es más saludable, mientras que otros pueden volverse vegetarianos por beneficios ambientales o creencias religiosas.
Tipos de dietas vegetarianas
Un vegetariano estricto come una dieta libre de todo tipo de carne, incluidos el pollo y el pescado, pero hay muchas versiones de una dieta vegetariana.
Aquí hay siete:
• Los lacto-ovo-vegetarianos comen tanto huevos como lácteos, pero no carne, aves ni pescado.
• Los lacto-vegetarianos comen productos lácteos pero no huevos, carne, aves o pescado.
• Los ovo-vegetarianos comen huevos pero no lácteos, carne, pollo o pescado.
• Los pescatarianos comen pescado pero no carne ni aves.
• Los semivegetarianos no comen carne roja, pero sí pollo y pescado.
• Los flexitarianos siguen una dieta vegetariana la mayor parte del tiempo, pero comen carne, aves o pescado de vez en cuando.
• Los veganos , el tipo más estricto de vegetariano, se abstienen de todos los productos y subproductos animales, incluidos los lácteos, los huevos, la miel y las cosas hechas con gelatina.
Lista de alimentos de la dieta vegetariana: qué comer y evitar
Como vegetariano, evitará la carne (y cualquier otra cosa que vaya junto con el tipo de vegetariano que ha elegido ser). En su lugar, se cargará de alimentos de origen vegetal (idealmente, aquellos que son enteros y sin procesar).
Qué comer
Los granos, las nueces, las semillas, las legumbres, las verduras y las frutas son presa fácil. También encontrará que la tienda de comestibles está equipada con opciones vegetarianas inspiradas en sus contrapartes de carne: hamburguesas vegetarianas, sustitutos de pollo y carne molida falsa, por ejemplo, aunque estos son menos saludables que los alimentos vegetarianos enteros sin procesar.
Que evitar
Los vegetarianos estrictos evitarán las aves, el pescado y la carne, pero hay cierta flexibilidad según el tipo de vegetariano que decidas ser. Puedes comer huevos como ovo-vegetariano, por ejemplo, o pescar como pescetariano .
Comer vegetariano: un menú de muestra de 7 días para inspirarse en las comidas
Día 1
Desayuno: Avena con un puñado de arándanos , almendras y canela
Almuerzo: tostadas de aguacate con pan integral, tomates cherry y queso feta desmenuzado
Merienda: rodajas de manzana con mantequilla de maní
Cena: tacos de frijoles negros con lechuga picada, vegetales salteados, queso cheddar bajo en grasa y salsa fresca
Dia 2
Desayuno: muffin de salvado y arándanos con yogur bajo en grasa o sin grasa
Almuerzo: sopa de frijoles y verduras con caldo de verduras bajo en sodio
Merienda: Garbanzos asados elaborados con aceite de oliva virgen extra y sal marina
Cena: Sándwich Caprese (con tomate, mozzarella parcialmente descremada y baja en grasa, aceite de oliva y albahaca) en pan integral
Día 3
Desayuno: Revuelto de tofu sobre cama de arroz integral con pimientos salteados
Almuerzo: Quesadillas con queso cheddar bajo en grasa y parcialmente descremado; frijoles negros; y batatas
Merienda: Tazón de frutas mixtas
Cena: Salteado de verduras con tempeh sobre una cama de arroz integral
Día 4
Desayuno: Batido de fresa hecho con kéfir
Almuerzo: Ensalada verde mixta con garbanzos crujientes y láminas de hongos portobello a la parrilla
Merienda: Palitos de zanahoria y hummus
Cena: Tazón de quinoa con vegetales asados y kimchi
Dia 5
Desayuno: yogur griego bajo en grasa o sin grasa con canela y bayas
Almuerzo: Panini de vegetales y queso en pan integral
Merienda: chips de col rizada elaborados con aceite de oliva virgen extra y sal marina
Cena: fideos de calabacín («zoodles») con salsa marinara y albóndigas sin carne bajas en sodio (preferiblemente caseras)
día 6
Desayuno: Avena durante la noche con nueces, duraznos en rodajas y canela.
Almuerzo: pizza cubierta con rúcula y vegetales con masa integral y queso mozzarella parcialmente descremado y bajo en grasa
Merienda: un puñado de almendras crudas sin sal
Cena: Hamburguesas de champiñones portobello con lechuga romana, queso suizo y tomate, en pan integral
Día 7
Desayuno: Batido verde
Almuerzo: Hamburguesa vegetariana en pan integral
Merienda: rollitos de primavera vegetarianos
Cena: Curry africano con arroz y seitán.
Los postres son naturalmente vegetarianos, por lo que cualquier cosa que disfrute ahora probablemente también funcionará en una dieta vegetariana.
Beneficios potenciales para la salud de una dieta vegetariana
Las dietas vegetarianas bien planificadas suelen ser ricas en fibra y bajas en calorías y grasas que una dieta no vegetariana.
Comer de esta manera, ya sea durante algunas comidas o durante décadas, puede ser beneficioso para la salud de muchas maneras:
• Ayuda para el corazón Sin carne, su dieta será más baja en grasas saturadas y colesterol, lo que termina reduciendo su riesgo de enfermedades del corazón .
Los vegetarianos tienden a tener niveles más bajos de colesterol LDL («malo»).
Seguir una dieta vegetariana puede reducir el riesgo de mortalidad por enfermedades cardiovasculares y el riesgo de enfermedades cardíacas en un 40 por ciento.
• Manejo de la hipertensión Comer una dieta basada en plantas puede ayudar a reducir la presión arterial alta.
• Mejore la respuesta a la insulina Ser vegetariano no curará la diabetes tipo 2, pero puede ayudar a estabilizar el azúcar en la sangre y hacer que su cuerpo responda mejor a la insulina, siempre y cuando siga una dieta balanceada. También podría reducir el riesgo de otras complicaciones relacionadas con la diabetes tipo 2.
• Protección contra el cáncer Los vegetarianos tienen tasas de cáncer más bajas que los no vegetarianos, lo que sugiere una asociación entre seguir una dieta basada en plantas y un menor riesgo de ciertos tipos de cáncer .
• Menor riesgo de síndrome metabólico Algunos estudios sugieren que las personas que llenan sus platos con plantas también tienden a tener tasas más bajas de síndrome metabólico, un grupo de factores de riesgo que pueden aumentar el riesgo de enfermedades crónicas, como diabetes tipo 2 y enfermedades del corazón.
Todos estos beneficios para la salud se reducen a uno importante: ser vegetariano puede ayudarlo a vivir más tiempo.
Y la investigación muestra que existe una correlación entre los beneficios para la salud y qué tan estricta es la dieta vegetariana que se sigue, siendo los vegetarianos estrictos (también conocidos como veganos) los que obtienen los mayores beneficios para la salud, seguidos por los lactovegetarianos, los pescatarianos y los no vegetarianos.
Posibles efectos de pérdida de peso de una dieta vegetariana
Seguir una dieta basada en plantas generalmente significa que consumirá menos calorías en general (siempre y cuando no cambie la carne por demasiados carbohidratos simples no saludables como el pan blanco y la pasta). La investigación ha encontrado que, en general, cuanto menos carne come una persona, menor es su índice de masa corporal.
Con una dieta llena de vegetales, granos integrales y legumbres, los vegetarianos también consumen mucha fibra. La fibra ayuda a promover la saciedad y puede conducir a la pérdida de peso si consume menos calorías en general.
Un estudio que involucró a personas con diabetes tipo 2 encontró que seguir una dieta vegetariana era casi dos veces más efectivo para ayudar a perder peso que seguir una dieta baja en calorías.
Para ver estos beneficios de pérdida de peso, los vegetarianos deben apegarse a los alimentos integrales saludables y evitar comer en exceso, dice Julieanna Hever, RD , autora de Nutrición basada en plantas (Guías para idiotas) con sede en Los Ángeles . «Con toda la nueva comida chatarra libre de animales en el mercado, se ha vuelto cada vez más fácil comer alimentos [vegetarianos] muy sabrosos hasta el punto de aumentar de peso», dice ella.
Inconvenientes de una dieta vegetariana
Los expertos recomiendan reunirse con un dietista registrado que pueda ayudarlo a elaborar un plan de comidas para asegurarse de que está obteniendo suficientes nutrientes adecuados y manteniendo una cantidad razonable de calorías cada día.
Un dietista también puede aconsejar sobre alimentos para comer o suplementos para evitar deficiencias .
Los vegetarianos corren el riesgo de ser deficientes en un puñado de nutrientes; Estas ideas aptas para vegetarianos te ayudarán a saciarte:
• La proteína se encuentra en las nueces, la mantequilla de maní, los cereales, las legumbres, los huevos, los lácteos, el tofu, el tempeh y el seitán.
• El hierro se encuentra en las legumbres, las espinacas, los cereales integrales, los cereales fortificados, las semillas y el tofu.
• El calcio se encuentra en la leche, el yogur, el requesón y la leche no láctea fortificada.
• El zinc puede obtenerse de legumbres, cereales fortificados, nueces, semillas, lácteos y levadura nutricional.
• La vitamina B12 se encuentra en los lácteos, los cereales fortificados para el desayuno, la leche de soja , los huevos y la levadura nutricional.
• La vitamina D se encuentra más fácilmente en la leche de vaca.
Debido a que los vegetarianos no suelen consumir tantas calorías como los no vegetarianos, es posible que no sea una buena dieta para niños y adolescentes que aún están creciendo.
Consulte a su pediatra para estar seguro.
Suplementos de vitamina D para vegetarianos
Debido a las posibles deficiencias , es posible que los vegetarianos deseen considerar los suplementos. Lo que es más importante, un suplemento de vitamina D puede ser útil si no obtiene suficiente vitamina de la luz solar o de alimentos fortificados.
Desafíos potenciales de ser vegetariano
El mayor desafío al que se enfrentan muchos vegetarianos es resistirse a los alimentos llenos de carne que han disfrutado en el pasado, como el pavo en Acción de Gracias o un perrito caliente en un partido de béisbol. Es probable que deba repensar drásticamente sus comidas. “La mayoría de nosotros crecimos con la carne en el centro del plato, y tener que recalcular eso requiere un período de transición”, dice Hever.
Comer en restaurantes también puede ser un desafío, aunque cada vez más restaurantes tienen en sus menús artículos aptos para vegetarianos, como hamburguesas vegetarianas. Pedir una ensalada más un aperitivo sin carne ni pescado también es una buena apuesta. A los pescatarianos, así como a las personas como los pollotarianos, les resulta más fácil salir a cenar porque el pescado está fácilmente disponible en muchos menús.
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