Getting a nutritious and tasty diet is possible through the consumption of vegetarian food. This type of diet shows us that it is possible to give up meat and, even so, have a diversified and nutritious diet, while taking care of one’s own health and the environment.
Increasingly popular among vegetarians and non-vegetarians, cuisine without any kind of meat integrates the menu of various restaurants and fast food outlets. It is a diet full of flavor and diversity.
Learn more about the benefits of vegetarian food!
What is vegetarian food?
There are always many questions and also some myths regarding vegetarian food, because the absence of meat is directly associated with vegetarianism, but there is much more in this diet than simply the absence of meat consumption.
As mentioned, vegetarian food goes beyond the exclusion of different types of meat in food. It is a diet based on products of 100% vegetable origin, in all meals.
In this sense, vegetarian food includes different dishes and a wide variety of foods, such as salads, hamburgers, fruits, vegetables, pasta, cakes, pies, breads, fried or baked foods, among others.
Vegetarian food for different types of vegetarians
In addition to the diversity of the menu, when talking about vegetarian food it is important to mention the different types of vegetarianism. Most people can adapt their diet relatively easily to the routine and gastronomic preferences, making eating more diverse, more than one might think.
It is therefore worth noting the differences between the following types of vegetarianism:
- Vegan: people who follow a diet without any food of animal origin, including foods such as dairy products, eggs, honey, among others;
- Ovolactovegetarians: people who do not eat meat of any kind but consume animal foods such as milk, cheese, butter and the like;
- Fish-vegetarians: do not eat red meat, however they consume fish a few times throughout the month or week;
- Semi-vegetarians: consume a very small amount of meat, at least once a month, and fish from time to time.
How to start a diet based on vegetarian food?
For those who want to follow a vegetarian diet, there is no problem in starting up gradually with some foods in the diet. There are a variety of tasty items and recipes that can aid in this process.
It is worth remembering that vegetarianism brings health benefits, besides having a positive impact on the environment.
Therefore, a change in food can be achieved with simple changes throughout the week.
How to adapt vegetarian food to routine?
Those who want to take the first step to become vegetarian can start as follows: stop eating meat at least one day of the week, and then increase the number of days without meat.
By making a gradual transition, you can start by taking some types of meat out of food until you can stop consumption altogether. To facilitate, red meat may be the first to be excluded, so that food is based only on the consumption of fish or poultry.
In daily eating, organic vegetables and fruit diversity can help considerably. Items such as soy, chickpeas, sweet potatoes, cauliflower and banana, for example, can be combined into different dishes.
In addition to vegetables, one can invest in vegetarian recipes with ingredients already used in the day-to-day, such as tomato sauce, Parmesan cheese, salt and black pepper, fruits, vegetables, and so on.
The goals of inserting vegetarian food into the diet
The popularization of vegetarianism has revived the discussion about the benefits of this type of food, in addition to the issue of excessive meat consumption. The vegetarian diet makes a difference in food, as has been proven multiple times, and can be easily suited to the palates and nutritional needs of different people.
Among the reasons that lead people to become vegetarians, or to reduce meat consumption, is respect for animals and awareness and care for the environment.
However, it is important to mention that many supporters of vegetarianism are so due to the health benefits, since food makes all the difference in the prevention and treatment of diseases.
A vegetable-based diet can help in preventing cardiovascular disease and excess cholesterol, among other diseases.
10 benefits of vegetarian food
- Reduced risk of diabetes: studies show that vegetarian feeding can help prevent type 2 diabetes, in addition to also helping patients living with the disease daily. Therefore, a diet without meat consumption can help in the treatment of this disease, which is increasingly common.
- Weight control: consumption of food of plant origin and, consequently, lower meat consumption or reduction in food, can help people who want to control body weight, and help them build a healthier diet for the day-to-day.
- Bowel functioning: Foods rich in nutrients and fiber can help in the proper functioning of the intestine, which helps health as a whole. Therefore, it is proven that the vegetarian diet is able to assist people who have intestinal problems and prevent the onset of related disorders.
- Best cost-benefit in food: there are several myths about vegetarian food, such as being more expensive or, recipes not being simple to make. However, the reality is quite different, because vegetarian food has an excellent cost-benefit, since vegetables and foods of vegetable origin are cheaper when compared to meat, for example.
- Cancer prevention: experts point out that vegetarian food-based eating is responsible for reducing the risk of some types of cancer. In this sense, adopting a diet with a lower consumption of meat or removing animal proteins from food can bring benefits to people who want to prevent the onset of the disease.
- Longevity: recent studies have shown that strict vegetarians, that is, who have eliminated meat consumption from the menu, increase the longevity of their health and the proper functioning of the body.
- Cardiovascular health: currently, there is an increase in cardiovascular diseases and the occurrence of deaths related to heart health. Much of this trend is related to food, in which the consumption of excess animal protein can have a great impact. A recent oxford university study mentions that vegetarians reduce by about 50% the chances of developing cardiovascular disease.
- Watch out for the environment: when it comes to meat production, especially red meat, the damage to the environment is enormous. Therefore, reducing meat consumption is also collaborating with a more sustainable world.
- Cholesterol control: increased cholesterol is often associated only with the consumption of fried foods and processed foods, but in fact, carnivorous feeding is also responsible for increased cholesterol due to the presence of saturated fats in animal products. Thus, a vegetarian diet is able to eliminate one of the main sources of cholesterol from the diet, providing more health and well-being.
- Increased diversity of food in meals: for people who prepare their own meals, often the consumption of meat does not allow a wide variety of food, which impairs nutrition and the proper use of the substances necessary for health. Opting for a vegetarian diet allows for a greater diversity of foods on the plate, since it combines different types of legumes, seeds, vegetables, fruits, among other ingredients.
Cheeky Leeks and vegetarian food
At Cheeky Leeks you can find different vegetarian dishes, delivered to the door of your house.
Food can be healthier and tastier, so Cheeky Leeks has fresh, quality ingredients.
Go to the menu and check out the vegetarian food options.