Thursday, August 27, 2009

Are Vegetarian Diets Better For Diabetics ?

Are Vegetarian Diets Better For Diabetics ?

There are several reasons why people choose vegetarian diets: an indisposition to eat meat, an aversion to killing animals, or a simple choice of a different lifestyle.

There are a number of dissimilar vegetarian diets. None of them need to be a really strict diet. The point here is the avoidance of all read meat (lamb, beef, pork, etc.)

The most common types of vegetarian diets allow vegetables and:

+ Vegan - Eats no food sourced from animals
+ Lacto-ovo - Same as the above but includes milk and eggs.
+ Lacto - Allows milk but will not eat eggs.
+ Ovo - Eats eggs only - but no other animal foods.
+ Pesco - Eats fish but no other animal foods (pescetarian)
+ Pollo - Allows chicken
+ Fruitarian (sub-set of vegan - includes only fruiting portion of plant).

These diets, being based on consumption of vegetables, fruits, nuts and whole grains, are high in fiber. Other advantages are that they are low in calories, refined sugars and saturated fat. With careful planning and the right knowledge, any type of the common vegetarian diets can provide adequate nutrition for the diabetic.
Remember that some nutrients must be emphasized: protein, calcium, zinc, iron, and the B complex vitamin.

+ Lacto/ovo diets provide protein by means of egg white and milk.
+ On the other hand, on a vegan diet protein needs are met by legumes (peas, nuts, beans, lentils, etc). By combining legumes with various dishes, the recommended daily allowance (RDA) of protein can be attained.

To keep in mind: because of its high estrogen levels, a factor in the physical maturing process, soy milk could be undesirable for the vegan child, even though it is an excellent source of protein.

Could switching to a vegetarian diet cure diabetes?

Switching to a vegetarian diet will not probably cure your diabetes. But it will surely offer several benefits over a non-vegetarian diet. Among them: making your body more responsive to insulin (probably the most important advantage), reducing your risk of some diabetes-associated complications (quite important as well) and helping you better control your weight.

All this, of course, depends on the particular food choices you make when following the type of vegetarian diet you selected. There is not a unique vegetarian eating plan.

The vegan diet is the strictest of all vegetarian diets. Vegans eat neither animal meats nor foods that come from animals, such as eggs and dairy products. Other types of vegetarian diets may allow dairy products and eggs. A strict vegan diet is generally low in saturated fat and cholesterol-free.

Vegetarian diets that include fruits, vegetables, whole grains and legumes in generous amounts are high in fiber and phytochemicals. Generally speaking, vegetarian diets are lower in calories than are non-vegetarian diets.

Bottom line: good vegetarian diets benefit people with diabetes.

Vegetarian diets generally lead to significant weight loss, which in turn can improve type 2 diabetes in people who are obese. This is true of similar weight loss from non-vegetarian diabetes diets as well.

A vegetarian diet makes your body more responsive to insulin, some studies say, and that is very important if you have diabetes. According to a 2006 study published in a scientific journal, 43 percent of people who ate a low-fat vegan diet reported a reduction on their need for diabetes medications.

The risk of diabetes-associated complications, such as kidney disease and cardiovascular disease, is also reduced with vegetarian diets. But again, all this depends on the specific kind of foods you choose.

Notwithstanding, before you switch to a vegetarian diet, it is always best to talk to a dietitian or doctor, if you have diabetes. They can help you create an eating plan that provides all the nutrients for your body and the right amount of calories to maintain the healthy weight.

By: Jose M. Talavera

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Thursday, August 13, 2009

Low Fat Diets For Weight Loss

Low Fat Diets For Weight Loss

Whenever we want to lose weight we hear "you need to be on a low fat diet for weight loss." Although this may be true and will help you lose weight you need to be careful with your diet plan. This article will help educate you regarding healthy eating that will provide a lifetime of reducing your body fat and keeping you healthy.

If you've tried to lose weight before with a fad diet plan you've probably experienced weight loss, then weight gain, then loss, then gain again. Typically those fad diets that take you to one extreme or the other will not work in the long run, only in the short term. Diets of this nature can also put your health at risk simply by restricing certain nutrients from your daily routine.

There is nothing wrong with eating a low fat diet but you need to remember that we all need some fat in our diets. There are different kinds of fats that we consume and this is where many people become confused. Saturated fat is the bad fat. This is the stuff that leads to high cholesterol, heart disease, clogged arteries, heart attack and/or stroke.

This is the stuff that you want to stay away from or significantly limit from your diet. Mono and polyunsaturated fat is the good kind of fat. This is the type of fat that you want to consume in your diet when possible. So when you are eating a low fat diet it means reduce the amount of saturated fat that you eat.

Low fat diets for weight loss conflict with low carb diets. One of the main points of conflict is that low carb diets are higher in fat. The common belief is that a diet that is higher in fat will predispose you to heart disease. Research has shown that diets that support lower carbs and higher fat content did not significantly increase someones risk of developing heart disease compared to low fat diets.

The same research found that diets that were high in refined sugars and carbohydrates and lower in fiber did have a link to greater risk of heart disease. It further showed that to decrease the risk of heart disease a diet that derived fat and protein mostly from vegetables was the best choice.

A low fat diet for weight loss may be a common method for people to use to lose weight but it may not be the healthiest choice. You have many options to choose from when trying to drop some pounds. If you want to maximize your health at the same time a diet with increased vegetables may be of benefit.

By: Peter Harris

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