Vegetarian And Vegan Diet Flashcards
(10 cards)
Who stressed the importance of a vegetarian diet for health in the 6th century B.C.?
Greek philosopher Pythagoras.
What is the difference between a vegetarian diet and a vegan diet?
A vegetarian diet includes small amounts of eggs and dairy, while a vegan diet excludes all animal-derived ingredients, including eggs, dairy, and honey.
What is the foundation of a well-formulated vegetarian/vegan diet?
Fresh fruit and vegetables, nuts, seeds, legumes, and grains, all of which should be organic, seasonal, and locally sourced.
How do vegetarian and vegan diets improve metabolic health?
They are high in fiber, which slows glucose absorption and increases insulin sensitivity, helping with blood sugar balance.
What are some of the health benefits of vegetarian and vegan diets?
Reduced obesity, improved glycemic control, lower environmental contaminants, reduced risk of foodborne diseases, and improved longevity.
How do vegetarian and vegan diets impact heart disease?
They are linked to lower cholesterol levels, reduced blood pressure, and lower rates of hypertension compared to non-vegetarians.
What role do plant-based diets play in cancer prevention?
They are associated with a lower risk of cancer due to higher consumption of immune-boosting vitamins, minerals, and phytonutrients, and lower exposure to carcinogens in cooked meats.
What nutrients are important to monitor in vegetarian and vegan diets?
Vitamin B12, Vitamin D, iron, and omega-3 essential fatty acids are key nutrients to consider for optimal health.
What are plant sources of Vitamin B12 for vegans and vegetarians?
Chlorella, nutritional yeast, sea vegetables (nori, kombu, kelp), shiitake mushrooms, and Lion’s mane mushrooms.
How can vegetarians and vegans ensure adequate omega-3 intake?
By consuming plant sources of ALA such as chia seeds, flaxseeds, and walnuts, while managing omega-6 fatty acid intake for better conversion to EPA and DHA.
