People who follow a vegetarian diet tend to eat more fruits, vegetables, whole grains, and legumes or add them into their diets as an alternative to animal products. These foods all have a high amount of fiber, a range of vitamins and minerals, and are often low in saturated fats.[1]
A lower intake of saturated fat combined with an increased intake of unsaturated fat and fiber can significantly lower the levels of LDL cholesterol in the blood. An increased intake of fiber can also help moderate blood glucose levels, improving blood sugar levels for people with type 2 diabetes. Fiber can also help with weight loss, because it slows the rate at which the stomach empties, and the high volume and low energy density of certain high-fiber foods can help with appetite control by increasing satiety.[1][2]
The increased intake of fruit and vegetables leads to an increased intake of vitamin E and vitamin C, minerals like magnesium, and antioxidants including polyphenols and tannins. These factors contribute to the antioxidant and anti-inflammatory effects of the vegetarian diet that could improve cardiovascular health.[2][3][1]
References
- ^Pilis W, Stec K, Zych M, Pilis AHealth benefits and risk associated with adopting a vegetarian diet.Rocz Panstw Zakl Hig.(2014)
- ^Wang T, Masedunskas A, Willett WC, Fontana LVegetarian and vegan diets: benefits and drawbacks.Eur Heart J.(2023 Sep 21)
- ^The Health Benefits of a Vegetarian DietJ Altern Complement Med.(2009-04-23)