The Impact of a Vegan Diet on Cholesterol Levels
We all know that eating vegetables is good, but according to research, cutting out meat and following a plant-based or vegan diet from an early age can do wonders for your health.
Vegetarian and vegan diets may be linked to lower levels of cholesterol and fat in your blood, according to a new study published in The Huffington Post.
After analyzing evidence from studies published since 1982, researchers found that plant-based diets play an important role in reducing artery blockage.
This means reducing the risk of cardiovascular diseases such as strokes and heart attacks.
The study found that vegetarian and vegan diets were associated with a 14 percent reduction in all proteins that clog arteries.
In addition, the researchers found that it was associated with the effect of taking one-third of cholesterol-lowering drugs such as statins.
Professor Ruth Frick Schmidt, chief physician at Rigshospitalet in Copenhagen, Denmark, conducted the study together with medical student Caroline Amalie Koch and Dr. Emily Westerlin Kildsen from the same hospital.
"We found that vegetarian and vegan diets were associated with a 14 percent reduction in all artery-clogging lipoproteins, as measured by apolipoprotein B (apoB)," Frick-Schmidt said.
"This corresponds to one-third the effect of taking cholesterol-lowering drugs such as statins, and resulted in a 7% reduction in the risk of cardiovascular disease in people who followed a plant-based diet for five years," he adds.
Statin treatments, which are drugs that lower blood cholesterol levels, are better than plant-based diets in reducing fat and cholesterol levels.
"However, one diet does not rule out the other, and combining statins with plant-based diets is likely to have a synergistic effect, resulting in a greater beneficial effect," explains Frick-Schmidt.
"If people start eating a vegetarian or vegan diet at an early age, the risk of coronary heart disease caused by clogged arteries is very likely to be reduced," he continues.
"The important point is that we found similar results across continents, ages, different BMI ranges and among people in different health states," he adds.
The researchers reviewed 30 trials that were published between 1982 and 2022 with a total of 2,372 people.
They examined the effect of vegetarian or vegan diets versus diets that included meat on the levels of various types of cholesterol, bad cholesterol, triglycerides - a type of fat found in the blood, and apolipoprotein B - a protein that helps carry fat and cholesterol in the blood.
Participants in the study followed a vegetarian or vegan diet or continued to follow an omnivorous diet (which includes meat and dairy products). The duration of the diet varied from 10 days to five years with an average of 29 weeks.
This study, published in the European Heart Journal, shows that there was a 10% reduction in bad cholesterol levels and a 14% reduction in apolipoprotein B levels.
"Plant-based diets are a key tool for shifting food production to more environmentally sustainable forms while reducing the burden of cardiovascular disease," Frick-Schmidt said.
"We need to eat a varied, plant-rich diet, but not overdo it, and quench our thirst with water," he says.
Homemade Soy Milk Recipe Quick and Easy Guide
Soy milk is a vegetable milk that is prepared by crushing and mixing soybeans with water and straining the obtained liquid.
Soy milk is a very healthy addition to anyone's fridge. Soy milk is packed with rich ingredients and is a great drink for work, school, or anytime.
Commercial soy milk may be expensive compared to cow's milk, but on the other hand, soy beans can be purchased a little cheaper and even organic. I will show you how to make your own soy milk organically and the great thing is that you don't even have to pay for a soy milk maker.
Soy milk is very simple and easy and can be used in many delicious and healthy desserts.
Homemade soy milk is an alternative to cow's milk, and we love it because it's cheap and easy. Soy is very controversial because it has its opponents and supporters, but in fact, most of us prefer other plant-based milks such as almond milk because of its taste, properties, and nutritional benefits.
Soy milk isn't as simple as other plant-based milks (for example, for almond milk, you just need to mix almonds with water), but it's still convenient and, on top of that, cheaper than other milks. We recommend that you buy organic or at least non-GMO soybeans. It is more expensive but worth it because your health is very important. Take care of your body because you only have one body!
To make homemade soy milk, you only need two ingredients: yellow soybeans and water. You can add vanilla pods (or homemade vanilla extract), cocoa, tomato powder, some sweetener (we love dates), or whatever ingredients you like.
Necessary ingredients for making homemade soy milk
1 cup or 160 grams of dry soybeans
6 to 8 cups of water (1.5 to 2 liters)
Salt to taste
sugar, to taste (optional)
vanilla, cinnamon, chocolate, date or favorite flavoring (optional)
necessary equipment
strainer
Cloth or cheese bag
big pot
Blender or food processor
How to prepare soy milk with dry soybeans
Wash and sort the soybeans, then place them in a large bowl and fill it with water. Let it soak overnight and change the water at least once. If the beans absorb water, add more water if necessary. The next day's beans should be double or more. Check that they are soft and split easily with your finger, otherwise they will need to soak longer. Discard the water and rinse thoroughly.
If you want to peel the beans, pour the soaked beans into a large bowl and cover with water. Hold the beans between your hands and grab them by rubbing the beans against each other. This will loosen the shells so keep doing this until all the shells are removed. Return the beans to the water and stir with your hands. The skins will float to the top of the water, discard the skins and separate the beans.
Place a muslin or muslin cloth over a large bowl. Put 1 cup of soaked soybeans in a blender and then add 2 or 3 cups of water. Put the lid on and mix for about 3 to 5 minutes until the beans are completely crushed. Pour the mixture into the cloth. Let it drain for a minute or two, then gather the end of the cloth with your hands and press firmly until all the liquid is out. Put the remaining material in the cloth, called okara, back into the blender, pour some water over it, and once mixed, repeat these steps until all the processed and pressed soybeans are mixed (three times for the amount given in the order).
Put the pot on the stove with a medium flame to boil, then stir it. Be careful because it may foam and fall out of the dish. When the milk is cooked, add salt and flavorings and sweeteners. Lower the heat and let it cook for another 20 minutes, watch it again because otherwise it will spill over the gas and create an ugly sight on your gas. Turn off the heat and let the milk cool before using. Throw away the thin layer that forms on it after it cools down and do not use it or use it in cooking.
Once the soy milk reaches room temperature, it can be stored in the refrigerator. Make sure to remove any layer that may have formed on top. You can add other ingredients like vanilla or dates at this stage. If necessary, put in a blender until smooth. You can store it in the refrigerator for up to a week.
The only thing about non-dairy milk is that they are not as rich in vitamins and minerals as some commercial brands. But as long as you make sure you're getting your daily vitamins and minerals, there's nothing to worry about.
It's about a healthy, balanced diet, and not taking a few vitamins normally won't hurt you. Of course, if you are allergic to soy or have special dietary needs, it is better to avoid soy milk and consult your doctor first.
The Effect of Vegan Diet on Diabetes
Diabetes is one of the most important diseases whose prevalence is increasing day by day. According to the statistics provided by the International Diabetes Federation, about 416 million people worldwide have diabetes, and this number is expected to reach 642 million by 2040.
Several methods have been recommended for the treatment and control of diabetes, including drug treatment, lifestyle, and diet. Diet is one of the main factors in diabetes management. A vegetarian diet is one of the diets that have been shown to play a very effective role in controlling diabetes. The American Diabetes Association (ADA) and the Canadian Diabetes Association (EASD) have recommended the implementation of a vegetarian diet in diabetic patients by publishing new dietary guidelines.
The effects of vegetarian diet patterns in reducing the risk of type 2 diabetes, controlling blood sugar and preventing diseases associated with diabetes have been the focus of many studies and have been associated with positive and acceptable results.
Types of vegetarian diet
Plant-based diets are dietary patterns that include primarily unprocessed plant foods, but may also include small amounts of meat, fish, poultry, or eggs. The types of vegetarian diet are:
semi-vegetarian diet:
In this diet, a small amount of red meat and more fish, chicken and eggs are consumed.
pesco-vegetarian:
In this diet, they do not consume red meat and some fish and dairy and animal products are used.
lacto-vegetarian:
Milk and dairy products are used in this diet
ovo-vegetarian:
Eggs are used in this diet
ovo-vegetarian lacto:
Both products i.e. dairy products and eggs are used.
raw-food vegan:
In this diet, plant foods are not heated more than 46 degrees Celsius.
vegan:
Meat, eggs and dairy products are not used in this diet.
Prevention and control of diabetes with a vegetarian diet
According to epidemiological studies, the prevalence of type 2 diabetes among vegetarians is lower compared to non-vegetarians. This reduction in the risk of diabetes can be attributed to high consumption of dietary fiber, restriction of animal protein and heme iron, as well as effective weight control.
The effect of vegetarianism on blood sugar
Plant-based diets, especially vegan diets, are effective tools in glycemic control, and these diets have improved glycemic control to a greater extent than diets recommended for diabetic patients (such as carbohydrate-based diets). . Blood sugar control improves insulin response.
The level of glycosylated hemoglobin (HbA1c) (which is an indicator for measuring glucose in the long term) after applying a vegetarian diet is reduced by 0.29%. This reduction suggests that patients can follow a plant-based diet including vegetables, fruits, whole grains, and legumes even before taking diabetes medications.
Effect of vegetarian diet on body weight
Body weight itself is a strong risk factor for diabetes. Vegetarian diets are often lower in calories than non-vegetarian diets, which can help with weight management. Also, people who follow a vegetarian diet have a lower body mass index (BMI) than people who follow a non-vegetarian diet. Reduction of LDL cholesterol, HDL cholesterol, body mass index, reduction of waist size and hip circumference all lead to weight loss.
A healthy weight can improve blood sugar control and reduce the risk of diabetes complications; So it makes sense that a plant-based diet has a big impact on health in general.
Effect of vegetarian diet on diabetes-related diseases
Improvement of cardiovascular problems
The relationship between heart disease and diabetes is so strong and proven that 60 to 70 percent of patients with type 2 diabetes die from heart problems. Eating a plant-based diet can reduce the risk of heart problems and improve type 2 diabetes at the same time.
By improving the risk factors of heart diseases, such as serum lipid, serum glucose concentration and systolic and diastolic blood pressure, plant-based diets reduce the risk of mortality due to ischemic heart disease. In addition, it relieves the narrowing of arteries in patients with heart disease.
Fix diabetic retinopathy and neuropathy
The risk of neuropathic pain associated with diabetes is effectively reduced in people who consume a plant-based, vegan diet supplemented with vitamin B12. The problem of lack of vitamin B12 in the vegetarian diet, as well as the effect of metformin abuse in diabetic patients on the lack of this vitamin, increases the risk of various complications of diabetes, including diabetic retinopathy (damage to the retina), neuropathy (damage to nerves) and bone fractures. to find Therefore, the use of a vegan vegetarian diet along with vitamin B12 supplementation effectively solves the aforementioned problems.
Improve kidney problems
Applying a vegetarian diet by reducing the amount of protein consumption to 0.3 g/kg per day reduces the appropriate amount of creatinine in the blood and reduces the level of protein in the urine; Therefore, applying a vegetarian diet with a high restriction of meat consumption leads to a decrease in the probability of kidney failure.
Reducing the risk of contracting other diseases
A vegetarian diet is associated with a reduced risk of other diseases, including some types of cancer, high blood pressure, and cataracts.
How to Make Vegetarian Fesenjan Stew
Fasanjoon stew or Fasanjan is one of the most authentic and delicious Iranian stews. Khorsht Fasanjan is from Gilan province. But because of its unique and delicious taste, it is cooked in most cities of Iran. In Fasanjan stew, the meat (here, vegetable meat) is cooked with walnuts and pomegranate paste and it gets a great taste. You can change the taste of this delicious stew by choosing the amount of sugar you want. In addition, one to two glasses of fresh pomegranate juice can be used to make the stew sour and tasty. Northern Fasanjan is usually very sour, but in other parts of Iran, Fasanjan is often made into melas.
Necessary ingredients for 5 people
2 cups of walnuts
1 cup dry soybeans
2 medium onions
Pomegranate paste 5 tablespoons
Turmeric, salt and onion powder as needed
How to prepare Fasanjan stew with soy
first stage
To prepare delicious Fasanjan stew with soybeans, first pour soybeans into a bowl of water and soak for 1 hour. After the soybeans are well soaked, we take the excess water completely by hand pressure.
second stage
At this stage, we grind the soaked soybeans with one tablespoon of wheat flour, one tablespoon of wheat starch, three walnuts, onion powder, salt and turmeric and shape them into balls and store them in the refrigerator for 30 minutes.
third level
We put a pan on the heat and fry the soybeans. Next, take a suitable pot and put it on the heat with a little oil until the oil heats up well. Wash, peel and finely chop the onion.
The fourth stage
Then pour it into the pot and fry well until the onion becomes light and transparent. Add the ground walnuts to it and fry. Then we add the fried chickpeas to it and add two glasses of water to it.
The fifth stage
At this stage, we add a little salt and black pepper to the pot and put it on a gentle heat so that it boils slowly and the soybeans are cooked. After the kalglis are completely cooked, we add the pomegranate paste to the stew pot.
The sixth stage
In the final stage, we let the stew fall into the oil. If the pomegranate paste is sour, we can add a little sugar to the stew to soften the taste of the stew. At the end, we serve the prepared stew in a suitable dish next to the rice.
Effects of Vegan Diet on the Body Exploring Benefits and Considerations
A vegan or vegetarian diet excludes all animal products, including meat, dairy and eggs. When people follow this diet correctly, it can be very nutritious, reduce the risk of chronic diseases, and help with weight loss.
Most people pursue vegetarian or vegan diets due to health, animal welfare, or environmental concerns. A 2018 Gallup poll reported that about 3% of the US population is strictly vegetarian, noting that sales of plant-based foods are on the rise.
Vegan diets are rich in nutrients and unsaturated fat. Research shows that this diet can improve heart health, protect against cancer, and reduce the risk of type 2 diabetes.
However, people who eat only plant foods need to be more aware of how to obtain certain nutrients, including iron, calcium, and vitamin B-12, that they would normally get from an omnivorous diet.
A vegan diet includes only foods that are made from plants. Those who follow this diet avoid eating animal products including meat, dairy and eggs. Some people also avoid eating honey. For some, being vegan is a dietary choice, while for others, it's a lifestyle choice.
People who choose a vegan lifestyle avoid clothes, soaps and other products that have parts of leather or animal fur. Some adopt this lifestyle as a sustainable diet because of the environmental benefits.
Vegan diets include lots of fruits, vegetables, beans, nuts, and seeds. Eating these foods provides a wide range of important vitamins, minerals, healthy fats and protein.
However, people who follow this diet should be careful about the main nutrients that people usually get from animal products. These nutrients include iron, protein, calcium, vitamin B-12 and vitamin D.
Vegan vs Vegetarian
The main difference between vegetarians and vegans is that although vegetarians do not eat meat (including beef, pork, chicken, and fish), they do consume dairy, eggs, or both. A vegan diet does not include all products containing animal ingredients.
A vegan diet is more restrictive, as people need to know where their nutrients are coming from to ensure that they are meeting their daily diet.
Health benefits of a vegan diet
Vegan diets can provide all the nutrients a person needs and eliminate the potential risks reported from animal fats. Research has provided the following benefits for a vegan diet, including:
Better heart health
Vegan diets like the Dash diet can improve heart health in several ways.
A large 2019 study linked higher consumption of plant foods and lower consumption of animal foods to a reduced risk of heart disease and death in adults.
Animal products—including meat, cheese, and butter—are the main dietary sources of saturated fat. According to the American Heart Association (AHA), eating foods that contain these fats raises cholesterol levels. High cholesterol levels increase the risk of heart disease and stroke.
Plant-based foods are rich in fiber, which improves heart health, according to the AHA. Animal products have less or no fiber, while vegetables and plant-based grains are the best sources.
In addition, people on a vegan diet usually consume fewer calories than those on a standard Western diet. A moderate caloric intake can lead to a lower body mass index (BMI) and lower risk of obesity, which is a major risk factor for heart disease.
Reducing the risk of cancer
According to a 2017 review, following a vegan diet may reduce a person's risk of cancer by 15%. This health benefit may be because plant foods are rich in fiber, vitamins, and phytochemicals, and the biologically active compounds in them prevent cancer.
Research on the effect of diet on the risk of certain cancers has produced mixed results.
However, the International Agency for Research on Cancer reported that red meat is "probably carcinogenic," noting that research has linked it primarily to colon cancer, as well as prostate and pancreatic cancer.
It has also been reported that processed meat is carcinogenic and may cause colon cancer.
Eliminating red and processed meats from the diet eliminates these possible risks.
Lose weight with a vegan diet
People who follow a vegan diet have a lower body mass index (BMI) than other diets.
In a 2015 study, researchers reported that vegan diets were better for weight loss and nutrient supply than omnivorous, semi-vegetarian, and vegetarian diets.
Many animal foods are high in fat and calories, so replacing these foods with low-calorie plant foods can help people control their weight.
It's important to note that eating too much processed or high-fat plant food—which some use as a vegan diet—can lead to unhealthy weight gain.