Eating vegan for health is not an all-or-nothing deal

Eating vegan for health is not an all-or-nothing deal

on nutrition

When you hear the term “vegetarian,” what comes to mind? Speaking at the annual meeting of the Academy of Nutrition and Dietetics in New York City, Dr. Michelle McMackin, executive director of nutrition and lifestyle medicine at NYC Health+ Hospitals in New York, said that not all salads and meats are new and fresh. Orlando, Florida, earlier this month. A vegetarian eating pattern can be varied, nutritious, and most importantly delicious. It corresponds to many cultural traditions.”

McMain noted that there are many types of vegetarian eating patterns. Vegetarian eating patterns exclude meat, poultry and seafood, while vegetarian eating patterns exclude all foods of animal origin – but both could Include refined grains, added sugar, and other processed foods. This is why she encourages what she calls a “vegetarian healthy” eating pattern.

“You focus on a variety of whole fruits and vegetables, and switch your protein sources to more plant-based sources like legumes, tofu, tempeh, etc.,” she said. “You convert your fats into vegetable fats including avocado, nuts, seeds, and unsaturated vegetable oils, as opposed to some tropical oils like coconut and palm. And finally, for your grains, you focus on whole grains.”

This way of eating is in line with most medical nutrition guidelines for the prevention and treatment of chronic diseases, including cardiovascular disease, cancer and diabetes, McMackin said. In particular, plant-based diets have consistently been associated with a lower risk of heart disease.

What if you’re not a vegetarian, but you eat Much of plants? The Study of the risk of atherosclerosis in local communitiesThe study, which followed 12,168 carnivores — people who eat plant and animal foods — for more than 25 years, found that those who ate the most plants had the lowest (16% lower) risk of developing heart disease, and a 32% reduced risk of dying from heart disease. blood vessels and a 25% lower risk of death from any cause. “These aren’t necessarily vegetarians or vegans,” McMkin said. “These are people who call themselves carnivores but eat mostly plants. This is very helpful.”

Researchers from the Very Large, Long-Term Nurses’ Health Study and the Health Professionals Follow-up Study – also omnivorous groups – went further, looking at the degree to which participants Healthy or unhealthy vegetarian diet. (Because it is possible to eat plant foods and eat a lot of French fries and soda.) A healthy vegetarian eating pattern has been linked to a 25% reduced risk of coronary heart disease, while an unhealthy vegetarian pattern has been linked. to 32% higher risk of CHD.

When a person eats more foods associated with cardiovascular health — whole grains, vegetables, fruits, legumes and other sources of plant protein, nuts, seeds, and other sources of trans fats — that eliminates foods associated with a higher risk of cardiovascular disease, including: That’s processed meat, red meat, added sugar, and processed/refined grains. Multiple research studies found that replacing 3% of daily calories — 60 calories in a 2,000-calorie diet — with plant protein instead of animal protein was associated with a reduced risk of death from cardiovascular disease. Those who replaced processed red meat with plant-based protein saw the largest reduction in risk – 34%.. “It helps to diversify,” she said.

Because healthy plant-based eating patterns contain a wealth of beneficial elements including fiber, heart-healthy fats, antioxidants, potassium, and other nutrients, Even being semi-vegetarian can reduce LDL cholesterol by 10%-15%. Dietary methods to stop high blood pressure eating plan by design Benefits of a vegetarian diet to lower blood pressureIt does contain enough animal products to make it palatable to non-vegetarians. “Major vegetable [plan] It can be very effective for lowering blood pressure,” said McMkin.

Chickpea and farro soup

This recipe is touted as a “mainstream vegetable,” but to make it completely vegan, use vegetable broth instead of chicken broth. To make it vegan, also skip the Parmesan cheese. I order black chickpeas from Rancho Gordobut you can use all kinds of “regular” chickpeas.

Soup ingredients

  • 1 cup dried chickpeas
  • 1 cup dried black chickpeas
  • 3 tablespoons extra virgin olive oil
  • 1 medium sized onion chopped
  • 1 medium to large carrot, peeled and chopped
  • 2 stalks chopped celery
  • 2 medium garlic cloves, minced
  • 1 pinch of chili flakes
  • 6 cups chicken or vegetable broth
  • 1 14 1/2 ounce can diced tomatoes
  • 1/2 cup French green lentils (le buoy)
  • 2 sage leaves
  • 1 bay leaf
  • 1 sprig of rosemary
  • 1 sprig of thyme
  • 3 teaspoons salt, divided, plus more to taste
  • 1 cup uncooked farro
  • 3 handfuls of dark leafy greens (spinach, kale, etc.) chopped

Optional garnishing ingredients

  • Freshly ground black pepper
  • minced Italian parsley
  • grated parmesan cheese
  • drizzle of olive oil

steps

  1. Soak chickpeas for at least 6 hours, then drain. Rinse the lentils and check for any residue.
  2. In a Dutch oven or soup pot, heat olive oil over medium heat. Add onions, carrots, and celery and cook, stirring occasionally, until softened, about 5 minutes. Add the minced garlic and chili flakes and cook, stirring, for about a minute.
  3. Add the broth, tomatoes, drained chickpeas, lentils, herbs, and 2 teaspoons salt. Bring to a boil over low heat, then cover and simmer until chickpeas are softened but not mushy, at least 1 hour. Weed removal. Carefully remove the soup in batches and mash partially in the blender before adding it back to the pot or – much easier – dip the blender into the saucepan and blend until the consistency is to your liking. Taste, add more salt if necessary.
  4. While the beans are cooking, cook the farro in a separate saucepan according to package directions (if there are no instructions, cook using the “noodle method” by cooking in ample water, about 6 to 8 cups) with 1 teaspoon salt, then drain the excess water.
  5. After pureeing the soup, add the cooked farro and simmer for 10-15 minutes, adding chopped vegetables for the last few minutes so they can cook until wilted.
  6. Serve, garnished with freshly ground black pepper, chopped parsley, grated Parmesan cheese and/or olive oil, to taste.


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