The main differences between vegetarians and vegans: nutrition, lifestyle, moral and ethical principles. Overview of types of vegetarianism and pseudo-vegetarianism: the essence of each trend Organic vegetarian

Vegetarianism is not a specific type of diet. It would be more correct to say that this is the general name of a group of classifications.

People who for some reason are interested in vegetarianism inevitably encounter complex, at first glance, concepts that cause bewilderment and many questions. These concepts are just names of food types.

Main types of vegetarianism:

1. Lacto-vegetarianism
2. Ovo-vegetarianism
3. Lacto-ovo vegetarianism
4. Veganism
5. Raw food diet

• Fruitarianism
• Mono-eating
• Mixed
• Liquid nutrition

Stages of vegetarianism in more detail:

1. Lacto-vegetarianism

A large percentage of all vegetarians on the planet adhere to this type. Lacto-vegetarians exclude all animal products from their diet, except dairy. Dairy products at this stage remain as the main source of protein. Lacto-vegetarianism, like ovo-vegetarianism, are currently the most “protected” types of vegetarian diets. Opponents of vegetarian nutrition cannot prove the harm of these classifications, since dairy or egg products (in the case of ovo-vegetarianism) are not excluded, which contain all the substances and vitamins necessary for us, for example: B12, calcium, protein, omega 3...

2. Ovo-vegetarianism

A type of vegetarianism that excludes all animal products except eggs. Like lacto-vegetarians, ovo-vegetarians believe in consuming animal protein, and egg protein in particular.

Ovo-vegetarians do not perceive egg products as a killing product. The ardent argument of adherents of this type is the lack of life in a store-bought egg, that is, that it is not fertilized and does not have the ability to feel pain, therefore it cannot be slaughter food. But we should not forget that the egg and dairy industry is in any case built on the suffering of living beings. The egg is not directly the product of murder, but is based on the cruel exploitation of animals.

3. Lacto-ovo vegetarianism

A type of vegetarianism that does not exclude dairy and egg products. The easiest in terms of transition and practice. Sticking to this type of diet is much easier than any other, since you can balance your diet without much effort. It combines the two previous types. However, lacto-ovo vegetarianism is considered the most lax.

It is important to note that the ease of switching to any type of vegetarianism does not indicate the superiority of one over the other. It’s just that at this stage a certain type of nutrition is closest to your body.

4. Veganism

One of the strictest types of nutrition. People often don't understand the difference between vegans and vegetarians. The difference is that the concept of vegetarian itself is imprecise and can imply a different diet, while vegans have certain dietary rules. Veganism is the refusal of any food of animal origin. They allow absolutely none of the above, and also quite often exclude beekeeping products.

In rare cases, a person suddenly switches to veganism. This is usually preceded by lacto- or lacto-ovo vegetarianism. Veganism is most often practiced for ethical reasons. Typically, vegans refuse not only animal foods (meat, fish, eggs), but also animal products such as leather and fur. Pay close attention to labels and do not allow gelatin, rennet, albumin and some other additives.

Veganism also has health benefits. A properly balanced vegan diet is recognized as one of the ways to treat oncology, cardiovascular diseases and much more.

5. Raw food diet

Raw food diet is also a whole separate chapter. It is also called live food. The raw food diet is divided into several more strict subtypes than the main one. The raw vegetarian diet excludes all animal products from the diet, and food is never heat-treated. Drying fruits and vegetables is allowed at a temperature no higher than 40 degrees, since it is believed that at higher temperatures many microelements die, so food can no longer be considered alive.

A raw food diet is not a meager type of nutrition, as many are accustomed to believe. There are many delicious raw food recipes. You can sprout grains, eat nuts, dried fruits, even prepare soups, porridges, smoothies, and in general there is an abundance of fruits and vegetables on the shelves, you don’t have to cook anything and it’s already delicious.

A raw food diet, like veganism, is used to treat and prevent many diseases. This type of nutrition is considered the most rational for the human body.

5.1. Fruit eating, or fruitarianism

The fruit diet is probably the sweetest type of raw food diet. Fruitarians (as you might guess) eat more fruit than other fruits. In general, people on a fruit diet eat all plant fruits and greens. Sometimes nuts and seeds remain in the diet, but most often they are not classified as this type of food or are consumed in their green, juicy form. It is quite important to include fruit vegetables and greens in your meals at least in the early stages. Fruits include, for example: cucumbers, tomatoes, sweet peppers; but the roots of plants and other parts important for their life are not consumed as food at this stage.

There is an opinion, supported by various studies, that fruitarianism is a species-specific human diet. From an anatomical point of view, taking into account all the processes occurring in the body, a person can be considered a frugivore.

Marva Vagarshakovna Ohanyan, biochemist, environmental doctor, fully supports and offers this type of nutrition for practice. When studying the books of Marva Vagarshakovna, it becomes clear what the advantage of fresh fruits is over other living products.

5.2. Mono-eating

A type of raw food diet when a certain amount of one product is eaten at one meal. For example, a few tomatoes or bananas for lunch, a few pears or plums for dinner. Mono-eating is considered beneficial due to the most effective digestibility of foods in one meal. Monoeaters are confident that there cannot be a better combination of micro- and macroelements and vitamins than those that nature has already included in the product, so there is no need to add or mix anything. Several meals completely provide the body with the necessary elements, almost without polluting it with foreign substances. Minimal energy expenditure for digesting food allows self-healing processes to continue, which ensures high immunity. Raw foodists rarely get sick, and the disease process itself, if it begins, proceeds in a mild form, without consequences.

There is a large amount of educational literature about the raw food diet, which can be easily found and downloaded on the website.

One of the useful books in the study of nutrition will be Pavel Sebastianovich’s book “Why Cows are Predators.” In accessible language, the author talks about the processes occurring in the body along the entire path of food absorption by the body. Scientifically explains which foods should be eaten and why, and which ones should be avoided. The book is recommended reading.

5.3. Mixed raw food diet

A mixed raw food diet, unlike a mono-food diet, gives free rein to imagination. This type of nutrition allows you to invent new dishes from raw foods, of course! All vegetables and fruits, berries, nuts, sprouts, oils, seeds are used. People who adhere to a mixed raw food diet often surprise with their culinary skills. Raw food borscht, cakes, candies, cereals, ice cream... The Internet is full of recipes for all this goodness. The main thing at this stage is to correctly combine products.

One of the most widespread books on a competent raw food diet is “The 80/10/10 Diet” by Dr. Douglas Graham. In it, he argues and describes the healthiest way to eat.

5.4. Liquid nutrition

Liquid nutrition is most often practiced for short periods of time as fasting days or cleansing practices. During this period, the diet includes freshly squeezed juices, herbal infusions, liquid fruit or vegetable pulps, and pureed soups.

Marva Ohanyan offers cellular nutrition for practice, which is essentially liquid. This technique is called “Cleansing the body according to the Oganyan M.V. system.” Interesting information can be read here: Through this practice, the body is very effectively cleansed of toxins. Many chronic diseases recede, even asthma is an example. Such nutrition has a positive effect on health if it is practiced wisely, having studied the material in advance. But we must keep in mind that liquid nutrition is NOT taken as the main type of nutrition!

What type of vegetarian diet should I choose?

When choosing the type of food, ask yourself the question clearly and clearly: “For what?”

When you answer it, it will be easier to understand which stage is closer to you.

All types of vegetarianism have their own characteristics. Each of them, with a reasonable approach, brings great benefits in life. For practicing people, the question of is always the most pressing, since the success of practice largely depends on it. Any topic must always be approached consciously and intelligently.

When we are faced with a choice, we need to clearly formulate for ourselves the reasons that prompted us to make these changes. Someone comes to vegetarianism out of despair; health forces them to give up everything and eat correctly in relation to the body. Other people refuse meat products out of pity for animals. Someone decides to just try for the sake of experience and stays on the path. Yogis adhere to the principle of Ahimsa.

Let's highlight the main reasons why people adhere to vegetarianism:

1. Health status.
2. Losing weight.
3. Religious views.
4. Ethical principles.
5. Ecology.
6. Lack of funds.
7. Self-knowledge.
8. Ahimsa.

1. State of health

It’s no longer a secret that vegetarianism in Russia is officially considered a healthy diet. In other countries, this type of nutrition is already widely used for treatment and prevention.

2. Losing weight

By mistake or not, many women and girls come to vegetarianism through an external factor. There is an opinion that by giving up animal products, there is an excellent opportunity to lose weight. In fact, severe weight loss can happen just as quickly as rapid weight gain. In any case, both of these only indicate a mistake, an unbalanced diet. With the right approach, the human body returns to its typical state, weight is normalized. There shouldn't be any big gains or drops. Watch yourself.

3. Religious views

Many religions prohibit the consumption of meat, and some prohibit eating only a certain type. For example, in the Koran (Islam) there is a ban on pork. Jews also do not eat hare, rabbit, horse meat and several other types of meat. Buddhists and Hindus are vegetarians. Each religion has its own regulations regarding food, which people strictly observe.

4. Ethical principles

Ethical principles are spreading among modern people. A conscious attitude towards the consumption of market products determines the refusal of some people from slaughter food, that which was obtained at the expense of the life of another creature. The ethical principle affects not only food, but also clothing, housing (decorative items) and much more. Thus, compassion for living beings is also the reason for vegetarianism.

5. Ecology

Have you ever wondered how animal agriculture affects the ecology of our planet? Its development creates a greenhouse effect. A large amount of waste is released into the environment, including methane and CO2, which cause heating of the atmosphere. Animal agriculture is leading us slowly but surely towards global warming. The constant reduction of forests on the planet is supported by livestock farming. Forests are cleared to create new pastures, and pastures in turn lead to land degradation. Huge volumes of fresh water are spent on maintaining and developing the animal industry. To obtain a certain amount of finished meat product, many times more water and nutrients are required than to obtain the same amount of grain. Study the issue of ecology. These days it is very important and is becoming more and more important every day.

6. Lack of funds

Lack of livelihood is also a reason for vegetarianism. Countries with low material income, where meat food is a rare “guest” on the table, became the subject of study by Dr. Colin Campbell in the book “The China Study.” In his research, K. Campbell proves the health benefits of vegetarian nutrition and the connection between nutrition and diseases of entire countries. His work, The China Study, eventually became known as the Great China Study.

7. Self-knowledge

On the path of spiritual development, it is especially important to fully control your diet. Nutrition can be both a good help on the way and a big obstacle. Pure, light, in other words, sattvic, or blissful (one of the three gunas of nature), nutrition will maintain a clear consciousness, while passionate and ignorant nutrition can create something very viscous and hopeless from our consciousness. It is very important to eat mindfully.

8. Ahimsa

I would highlight Ahimsa as a separate reason, although it can be attributed to the points “self-knowledge” and “ethical principles” at the same time. Still, let's consider it as something separate. Ahimsa means non-violence. This is the very first principle of behavior, according to the Yoga Sutras of Patanjali, the greatest work of yoga. Ahimsa is included in the precepts of yoga - Yamu. Yama and Niyama are considered ethics, something with which it is necessary to begin the path of knowledge and something that should never be neglected.

Himsa is translated as “injustice”, “cruelty”, but the prefix “a” indicates the opposite.

The first rule, the first commandment on the path of spiritual development. It must be followed. But this does not only mean renunciation of violence; ahimsa means a person’s conscious, friendly and attentive attitude towards all living beings. Vegetarianism based on the principles of ahimsa will be the most sensible path.

About switching to another type of food

It is worth remembering that when switching to any type of nutrition different from the current one, the body will be rebuilt. A lot will change on the outside, for example: a person’s behavior, his perception of the world, volume and weight; as well as changes will occur inside - in the microflora of the digestive system. Quite often, the restructuring of the body is accompanied by internal cleansing.

The body quickly throws out the toxins accumulated earlier. This can be expressed in exacerbation of chronic diseases, nausea, headaches, colds, etc. This stage passes, and with it sometimes many health difficulties that may have accompanied the whole life. As a result, immunity increases. Of course, for an easier transition, in order to avoid a stressful situation for the body, it is recommended to choose the type of nutrition that is most similar to the current type. Thus, if you are an avid meat eater, start with lacto-ovo vegetarianism or lacto-vegetarianism, and after some time (if you think it is necessary) move on to veganism. The transition should be made gradually, giving the body the opportunity to adapt.

It is also worth studying the literature about the type you choose to avoid an imbalance of vitamins in the body.

It’s no secret that vegetarianism itself makes a big fuss among people, but scientists have long explained the benefits of this type of diet, and also told us how to properly balance the diet.

Vegetarianism in its classical conservative understanding is a special dietary pattern that involves giving up meat products and eating only plant foods. The modern era dictates new requirements for this direction: people who refuse food of animal origin are, in turn, divided into separate sub-vegetarian movements. Vegetarianism today is not only adherence to a certain constant diet, but also a unique style and way of life.

The essence of vegetarianism

Modern vegetarians refuse to eat meat, seafood, fish and poultry of any animal origin. Some movements also do not include eggs, dairy products, honey and even mushrooms in the diet.

In addition to the diet plan, real vegetarians who adhere to certain canons: try not to wear clothes made from animals, exclude products indirectly related to animal components (for example, gelatin and glycerin), and also do not use any product that has been tested by our smaller brothers.

History and geography

The official origins of vegetarianism date back to 1847 with the formation of the corresponding international society, the center of which was Great Britain - it was then that this name began to be used to designate the above-described lifestyle with a special nutritional pattern.

Naturally, certain principles of a special diet have been adhered to by individuals and even subcultures since ancient times - scattered references to them can be found even among the Sumerians. Various Indian religions and schools widely professed the principles of vegetarianism - Jains, Hindus and Buddhists were especially successful in this endeavor. In the West, certain philosophical schools adhered to the principles of diet - for example, the Pythagoreans.

In Russia, the first organized supporters of vegetarianism appeared at the end of the 19th century - they opened canteens where only plant foods were present, registered societies, and published relevant literature in Russian.

According to official modern statistics, about 15–20 percent of the total population of the planet adheres to the basic principles of a vegetarian diet in one way or another.

The geography of vegetarianism is represented by almost all countries of the planet; the percentage of adherents of this dietary pattern in relation to the general population fluctuates widely. About 15-25 percent are in India, Italy and Taiwan. 10 percent on average - Germany, Brazil, Great Britain, Israel. Up to five percent openly support vegetarianism in the United States of America, New Zealand, France, Spain, and Australia. In our country, there are about 4 percent of vegetarians, while up to half of all respondents, although they do not adhere to the principles of refusing to eat meat, approve of the position of those who choose such a diet.

Most often, vegetarianism is supported by the fair sex - there are almost twice as many of them as men.

Classic vegetarianism is divided into 4 main types, which also have subcultural branches.

Veganism

The most strict type of nutrition plan, excluding any type of animal food.

Lactovegetarianism

Representatives of this movement eat any dairy products and refuse other foods of animal origin.

Ovo-vegetarianism

The consumption of meat, fish, seafood and milk is excluded, but eggs and dishes based on them are allowed.

Ovolacto-vegetarianism

The mildest diet plan, including dairy products and eggs, but excluding meat, fish and seafood of animal origin.

In addition to the above categories, there are also subcultural movements of vegetarianism. Thus, fruitarians focus on the fruits of plants - fruits, berries, nuts and seeds. The daily diet of a raw foodist mainly includes raw plant foods, which are not subjected to any processing. Pescatarianism, pollotarianism and flexitarianism allow the consumption of meat from land animals, birds, and both, respectively, but extremely rarely.

Motives

People who adopt a special lifestyle and a permanent special diet have their own motivations for doing so. The most famous and popular:

1. Ethical. A person who does not accept murder, the forced exploitation of animals and has compassion for his lesser brothers refuses to eat their meat;
2. Religious. A number of religions directly indicate the need to abandon animal food or in every possible way encourage the transition to such a diet;
3. Medical. As modern research shows, a vegetarian diet can effectively counteract the risks of developing a number of cardiovascular diseases, gastrointestinal diseases, malignant tumors, and atherosclerosis;
4. Ecological. Certain groups of people have a negative attitude towards the process of mass rearing of animals for food and believe that this process has a negative impact on the environment;
5. Economic. As practice shows, a vegetarian diet plan is significantly cheaper than a classic one and saves the budget. Although today, a complete vegetarian diet is no cheaper than the average person’s diet;
6. Other beliefs. Some people are convinced that only plant foods are primarily natural for humans.

If we do not consider the ethical, moral, environmental aspects of vegetarianism, which are still the subjective opinion of a number of people, then the proven benefit of this diet is considered to be a reduction in the risks of developing a number of diseases and pathological conditions:

1. Consuming less salt, which leads to a reduction in the risk of developing cardiovascular pathologies, normalization of water balance and metabolic processes;
2. Reducing the risk of the formation and development of cancerous tumors, mainly in the gastrointestinal tract;
3. Effective fight against cataracts;
4. Normalization of the skin;
5. A replacement alternative nutritional regimen for diabetes of any type, optimized for a stable restoration of normal carbohydrate metabolism;
6. Getting rid of excess weight;
7. Reducing the risk of kidney disease and normalizing bile circulation;
8. Slight increase in life expectancy.

The harm of vegetarianism

A vegetarian diet is not suitable for everyone; various chronic diseases often become an obstacle to its introduction. When switching to an alternative nutritional regimen, in this case the patient’s current condition may significantly worsen.

Vegetarian diets are not recommended for older people (especially those with anemia), as well as for children and adolescents, whose bodies are actively developing and require large amounts of animal protein - the main “building material” for bones and muscles.

The obvious disadvantages of vegetarianism include:

1. Lack of riboflavin and vitamin B12. These B vitamins are practically not found in plant foods, which can provoke the development of neurological disorders, problems with growth and renewal of blood components/cells;
2. General weakness of the body. A vegetarian, and especially a vegan diet in a strict form provides less energy to the body than a classic balanced diet, as a result of which a person engaged in active physical labor may feel constant weakness and malaise;
3. Severe deficiency of microelements. Zinc, iron, calcium - all these components are not received by the body when eating exclusively plant foods. In this case, the only solution may be regular, constant intake of vitamin and mineral complexes.

Vegetarianism and sports

Just a few decades ago, vegetarianism and sports were considered completely incompatible - all classic nutritional plans for people professionally participating in active competitions included diets based on animal food, rich in special amino acids and protein.

Modern research shows that a potential replacement for essential meat and animal elements can be found, even for bodybuilding and weightlifting that would seem to be incompatible with a vegetarian diet. How can a special diet plan and sports be combined?

1. Thoughtfully varied menu. It should include soybeans, beans, lentils, dairy products, peas, peanuts, etc.;
2. Additional energy sources. In sports, not only protein and proteins are important, but also energy. It can be provided by dried fruits, smoothies, nuts, certain types of cereals and special synthetic energy drinks;
3. Focus on results. Good results can be achieved even if a person is a vegetarian. In professional sports, there are few people who adhere to such a diet, but this trend is more dependent on conservative views on the problem of compatibility and a lack of desire to search for alternatives.

The above points are relevant for moderate vegetarians who occasionally include dairy products and eggs in their daily diet. Strict vegans will find it very difficult to combine their preferences and active sports.

How healthy is the body of an ordinary vegetarian? This depends on the correct choice of diet components, a varied diet of plant foods, as well as compliance with the mandatory requirements for additional intake of vitamin-mineral complexes, especially B vitamins, zinc, iron and calcium.

Ideally, a vegetarian diet is associated with excellent health, a low body mass index, and high social and economic status. Health problems have those categories of people who too actively force the transition to exclusively plant foods, adhere to mono-diets without the necessary variety of diet, do not take the necessary supplements, or have a certain number of chronic diseases where vegetarianism is a direct contraindication.

Classic vegetarian cuisine includes:

1. Legume dishes, vegetable snacks, pates, hummus;
2. Salads, falafel, porridge, mushroom, vegetable products, both stewed and baked;
3. Products based on fresh vegetables, fruits, appropriate desserts and much more, one way or another, not containing animal protein.

Switching to vegetarianism

The transition exclusively to plant foods must be gradual, otherwise it will become a serious shock to the body, and for a long period of time a person will be accompanied by unpleasant symptoms caused by abandoning the usual diet.

Elderly people prone to anemia, patients with chronic diseases of the liver, kidneys, gastrointestinal tract, as well as children, pregnant women and teenagers should not become vegetarians. The basic principles and approaches include the following points.

1. Choosing the right time. It is better to switch to plant-based foods in the summer, when you have access to a full range of inexpensive vegetables and fruits;
2. Phased cancellation. First, eliminate pork and beef from your diet, leaving poultry, dairy products and eggs if necessary. If you are going to become a strict vegan, the period of adaptation to a complete rejection of animal products should not be less than 2–3 months;
3. Delicious and varied food. Cook deliciously, with as much variety as possible, do not switch to mono-diets in order to get maximum energy, proteins, polyunsaturated fats and nutrients from different dishes;
4. Supplements Be sure to regularly take vitamin-mineral complexes high in B vitamins, zinc, iron and calcium;
5. Medical supervision and the right attitude. It is advisable to switch to a vegetarian diet under the supervision of an experienced nutritionist and endocrinologist. Try to always maintain a good mood, believe in yourself, avoid stress.

Doctors' opinions on vegetarianism

The modern medical world generally views vegetarianism positively. In Western countries, local nutrition associations and various medical societies recommend a similar daily diet scheme to normalize weight and reduce the risks of certain pathologies, naturally, following all recommendations.

Domestic conservative medicine views vegetarianism primarily as a special temporary diet to achieve certain goals as an element of complex therapy for gastrointestinal diseases, diabetes and a number of other medical problems, while it does not approve of a lifelong transition exclusively to plant foods with its complete replacement of classical balanced nutrition.

However, today there is no consensus on how beneficial or harmful vegetarianism is.

Useful video

Myths and truth about vegetarianism

There are a lot of stereotypes about vegetarianism and veganism. Many people mistakenly assume that all vegetarians have weak immunity and are unable to exercise or lead an active lifestyle. In fact, for most, vegetarianism is not just a dietary style, but a lifestyle. Some people refuse animal food to improve their health, others out of pity for animals. To dispel all the most common myths about vegetarianism, “Championship” talked to the coach and founder of the “Vegetarian Power” movement. Oleg Smirnov.

Photo: From the personal archive of Oleg Smirnov

Veganism and vegetarianism: what's the difference?

Many people mistakenly do not distinguish between these two concepts. Of course, both vegans and vegetarians do not eat meat, but there are other differences.

Oleg Smirnov, coach: “Vegetarians do not eat food obtained from the killing of animals. They do not eat meat, fish, and do not wear leather or fur. Vegans, in addition to all of the above, also do not consume products obtained as a result of the exploitation of animals. They don’t eat dairy products, eggs, don’t wear wool or silk, and don’t use cosmetics that are tested on animals.”

Giving up meat will help you lose weight

Having given up meat, a person still does not stop eating sweets and starchy foods. Excessive consumption of these foods can also lead to excess weight.

“It is a misconception that giving up meat will help a person lose weight. They lose weight from a lack of calories, and not from any specific type of food. If you take in fewer calories than you expend, you will lose weight, and it doesn’t matter what you eat.”

“I’m always surprised when people ask me: what do vegetarians eat, where do they get their protein?”

Vegetarianism and protein deficiency

Many people think that protein is found exclusively in meat. However, this is not quite true. Proteins are also found in sufficient quantities in plants.

“Protein is not completely absent from the diet of vegetarians. It’s just that animal protein is replaced with plant protein, that’s all. Vegetarians eat some animal products that are high in protein. For example, eggs, cottage cheese. Therefore, vegetarian athletes do not have problems with food. To be honest, I'm always surprised when people ask me what vegetarians eat and where they get their protein from. Go to any supermarket and you can buy everything you need. It’s a little more difficult for vegans in this regard, but again, if you work hard, you can find the necessary products in stores that will help you feel good.”

Avoiding meat is harmful

Many can say this with confidence, but not everyone can justify the harm of vegetarianism. This stereotype is based on very old data, which has been refuted by modern science.

“Usually people who say that giving up meat is harmful cannot justify why. They just might hear it somewhere and repeat it. Vegetarians do not have any problems or difficulties associated with giving up meat.”

“The approach to training for vegetarians and meat eaters is absolutely no different. If you eat right and get everything you need, you will train like everyone else."

If you still decide to become a vegetarian, then you should not immediately resort to drastic measures. First you need to learn how to organize your diet. It is important not just to eliminate meat from your diet, but to correctly replace this product with another.

“You need to eat right, and it doesn’t matter whether you’re a vegetarian or not. We have a certain need for calories, proteins, fats, carbohydrates, vitamins, minerals. We must cover this need 100 percent. A beginner vegetarian needs to know this. For example, if a person is used to potatoes with a cutlet, and then, having become a vegetarian, he simply eliminates the cutlet without adding anything in its place, then it is natural that his total calorie intake and the amount of protein in the body will decrease. The person will begin to lose weight and experience problems. It is important to replace the food that you have eliminated from your diet with a product with the same properties and nutrients. Sometimes people do not replace a product, but simply exclude it, which is wrong. You need to understand the basics of proper nutrition, they are not that complicated.”

In Soviet times, in medical institutes, students were taught that vegetarianism is poor nutrition; a person cannot take everything he needs from plants! Many doctors repeat this outdated information even now. Although science, having studied vegetarians for many years, has learned something completely opposite about them. Here are the 5 most important points!

1. Vegetarianism can be a complete diet

Of course, this trick won’t work on cabbage and carrots alone. Only a vegetarian who eats a large number of different foods will be healthy. Only then, as science has proven, will it be possible to obtain some amino acids, vitamins and other substances that are scarce in plant foods. Here, for example, is what a well-balanced daily diet for a vegetarian should look like: 2-3 meals of cereals and potatoes, at least 400 grams of vegetables, about the same amount of fruit, as well as nuts, seeds, vegetable oil, preferably fermented milk products, and 1-2 times per week - legumes: beans, peas, lentils or soybeans - as a source of protein. Pure animal vitamin D can theoretically be obtained by spending enough time in the sun - but in our climate this is difficult, and must be taken in tablets. The main problem for vegetarians is vitamin B12, which is not found in plants. In a few people, the intestinal microflora is able to produce it, but the vast majority of those who give up meat need to take this vitamin in the form of a supplement.

2. Vegetarianism is not a hindrance to sports!

A real man should eat meat! Otherwise, where will the strength come from? This traditional belief is refuted by the personal example of the most successful athletes! Science says that protein for muscles can be obtained from plants. For example, two-time Olympic bobsled champion Alexei Voevoda is a vegetarian, and says that switching to such a diet did not complicate the training process, quite the contrary.

Another example of a healthy vegetarian is ultramarathon runner Denis Mikhailov. Our compatriot living in New York has been eating only plant-based foods for 5 years, while doing an incredibly grueling sport - running long distances, sometimes over 100 kilometers! It was even included in the Guinness Book of Books. Tests do not reveal any health problems.

By the way, vegetarianism in sports is not such a modern fashion at all. Research by Australian scientists recently showed that Roman gladiators did not eat meat. The basis of their diet was legumes. There is also a lot of protein there, and such a diet gave special strength to the bones, which were able to withstand powerful blows in the arena. And eating barley contributed to the rapid growth of muscle mass and a special, very dense fat layer that was difficult to damage with weapons.

3. Vegetarianism can be beneficial

There is a scientific explanation for the fact that vegetarianism can (though not always) provide health benefits. Throughout our evolution as a species, humans have never had access to as many cheap animal products as we have over the past few decades. It’s simply difficult for our body to cope with them! Many people, like the heroine of our film “Fat Vaccine” Vita, when switching to vegetarianism, note that their health improves, and so does their shape.

Also, according to Doctor of Medical Sciences, Professor of Moscow State University. M.V. Lomonosov Oleg Medvedev, there is convincing evidence that people who eat a vegetarian diet have lower blood pressure.

Recent work summarizing the results of many studies has shown that vegetarians have an average of 25 percent lower cardiovascular disease rates and 7 percent lower cancer rates. Research by American physiologist Walter Longo has shown that the daily maximum intake of animal protein for an adult is 0.8 grams per kilogram of weight, that is, on average no more than 125 grams of meat per day.

The view of modern science is this: eating a lot of animal products is harmful to health. But there is no need to abandon them completely. Yes, a plant-based diet can ensure a complete supply of all the necessary substances - but this is difficult to do, a very large variety is needed, and in practice not everyone succeeds. According to the head of the department of nutrition at the Pasteur Institute, Jean-Michel Lesurf, vegetarianism is not the best diet, and the right vegetarian is one who sometimes eats meat and fish.

It is these “proper vegetarians” that Italian centenarians can be called. Vegetables form the basis of their diet, and only occasionally do they eat fish and other animal products. As a result, many live to be 100 years or more. Russia has its own heroes. For example, the former chief culinary officer of Moscow, who cooked for top officials, Sergei Ivanovich Protopopov. He turned 101 in February, and his dietary principle is minimal meat.

It turns out that vegetarianism can be especially useful when it is not entirely vegetarian. Scientifically, this ideal diet is called “plant-based.”

4. “Almost vegetarianism” is traditional for Russia

This is exactly the diet our ancestors adhered to! Everyone knows the proverb about “cabbage soup and porridge” - which are “our food”. Cuisine historian Pavel Syutkin confirms that meat has always been an expensive and inaccessible product.

Meat, fish and game were frequent guests only on the tables of the rich. But the peasants, of course, when they had the chance, gladly ate chicken, fish, and even when they slaughtered a cow, pig or ram - it was a real holiday - because this happened infrequently. Our ancestors, of course, were not complete vegetarians, and they were right - after all, fanaticism in this matter can be dangerous!

5. Vegetarianism can be dangerous

In August 2016, Italy was excited by the initiative of deputy Elvira Savino. She proposed jailing parents who force a vegan diet on their children. This is a strict form of vegetarianism, which, in addition to meat and fish, also excludes eggs, milk and honey. The reason for the appearance of the bill was the increasing number of cases of hospitalization of vegan children.

Similar problems arise not only in Italy. Olle Einberg, head of the endocrinology department at the Tallinn Children's Hospital, is familiar with the consequences of strict vegetarianism in children. Children with growth retardation, anemia, dry skin and other complaints are often brought to her for consultation.

The point, of course, is not about vegetarianism itself, but about the fact that it is very difficult to make this type of nutrition balanced. Vegetarians have an easier life in warm countries and in large cities, where you can find a lot of fresh vegetables and fruits in stores all year round.

Our conclusions are:

Vegetarianism can be a complete diet and even have significant health benefits. But the correct selection of products requires very significant effort, often this also causes quarrels with loved ones, and mistakes in preparing a diet can be very harmful to the body.

For longevity, the most sensible thing is to simply eat as little meat as possible, without giving it up completely, especially white meat - fish and poultry. The basis of the diet, of course, should be plant foods. And if it dominates, then you can add anything to it (a little at a time).