The Glycemic Index (GI) and the Glycemic Load (GL) of carbohydrates can often be heard about in the context of diet & nutrition. Diets use the GI and GL values too to determine meal plans for healthy diets and for weight loss purposes. Let’s see what is the difference between GI and GL and how to use these values to define which foods are healthier for us to consume.

Starting Point: Simple and Complex Carbs

Carbohydrates can be classified as either simple or complex. Carbohydrates are simple if they are composed of one or two simple sugars in the molecule and they are complex if they are composed of long chains of the simple sugar, glucose. Based on a simplistic categorization, sugars are simple carbs while starches are complex carbs.

In the past, medical practitioners assumed that eating more complex and less simple carbohydrates was beneficial for humans. It was assumed that the consumption of starchy food (complex carbs) would lead to smaller increases in blood glucose levels than foods containing simple carbs.

The Glycemic Index

The Glycemic Index is the cornerstone of a concept developed by Dr Thomas Wolever and Dr David Jenkins at the University of Toronto in 1981. The concept was developed within a research project that aimed to find out which carbohydrate is best to consume by diabetics.

According to the outcome of the Toronto research, carbohydrates that break down quickly during the digestion process and release glucose into the bloodstream with a fast pace have a high GI. Those foods that break down slowly and release glucose with a slower, more gradual pace into the bloodstream have a lower GI.

Rapid increases in blood glucose levels by the consumption of high GI foods are potent signals to the pancreas to increase insulin secretion. A few hours after eating such carbohydrates, the high insulin levels induced by consumption of high-glycemic index foods may cause a sharp decrease in blood glucose levels. In contrast, the consumption of low GI foods results in lower but more sustained increases in blood glucose levels and lower insulin demands on the pancreas.

The definition of the GI of food happens according to an elaborate and refined methodology used by Dr Wolever and Dr Jenkins. It measures how quickly a food containing 25 or 50 grams of carbohydrate raises blood-glucose levels.

Based on the concept of the GI, a research team at the Harvard University developed the concept of the Glycemic Load.

The Glycemic Load

Glycemic Load is a similar concept to the GI. The idea behind GL is to simultaneously describe the quality and quantity of carbohydrate in a meal, or in an entire diet.

The GL takes into account the amount of carbohydrates in a typical serving of the food. In practice, the GL of a food is more specific as it tells us how much the given food portion raises blood glucose. It multiplies the GI of the food with the actual amount of carbohydrate that is consumed in the serving, in grams, and then divides this by 100.

According to this concept, if a food has a GL of one point, it raises the blood sugar by one gram of glucose. If a specific food serving has low GL, it implies that its GI is low too. However, if a food has a low GI, it may have higher GL, depending the amount consumed.

A full diet can be evaluated from the viewpoint of its GL, which is called “dietary GL”. The dietary GL is the sum of the GL-s for all foods consumed in the analysed diet. A low GL diet typically has less than 80 points per day. A medium GL diet is between 80 to 120 points per day while a diet is high in terms of GL if it is over 120 points per day.

Harvard University has an excellent table that contains GI and GL data for more than 100 commonly consumed food items. If you wish to analyse your diet, take a look at this useful resource: http://bit.ly/19fUWtk

The gluten-free diet seems to be the new health & nutrition trend. Celebrities claim to have achieved perfect figures thanks to following a gluten-free diet and weight loss programmes that are designed around the elimination of gluten. A number of sources suggest that the gluten-free diet boosts energy levels, improves digestion and enhances attention span. It is applied to manage conditions like irritable bowel syndrome, attention deficit hyperactivity disorder and autism.

As demand grows for gluten-free food, more and more packaged food is labelled as such. Restaurants also offer gluten-free items on their menus to satisfy growing demand.  Gluten-free cookbooks are published in an ever-growing number and thousands of gluten-free recipes can be found online.

The gluten-free diet is advertised as the new magic in the world of health and nutrition. Nonetheless, it is worth looking at gluten a bit more closely before jumping on the bandwagon.

What is gluten exactly?

Gluten is a type of nutritional composite which is composed of two different proteins, i.e. gliadin and glutenin. Gluten is found in the wheat endosperm, which is a type of tissue in seeds. It nourishes plant embryos in the course of germination. When food is prepared, gluten affects the elasticity of dough, thereby having an impact on the consistency of baked wheat products. It often gives a chewy texture to baked goods.

Gluten can be found in wheat, rye, barley, triticale (a cross between wheat and rye) and in other grains. Wheat products that contain gluten include bulgur, durum flour, farina, graham flour, kamut, semolina and spelt. Gluten-like proteins can also be found in maize and rice, which are also sometimes referred to as gluten.

Gluten can be found primarily in breads, cakes, pies, cookies, cereals and pastas. Beer, candies, ice-cream, French fries, packaged gravies, sauces, salad dressings, snack foods, packaged soups may also contain gluten. Sometimes gluten is used as a stabilising, thickening and binding agent and as an additive in packaged foods.

When is it justified to go gluten-free?

There is no scientific research that would support the widespread claims about the benefits of a gluten-free diet for those who do not have medical conditions that demand the elimination of gluten from their diet.

With regards to weight loss, a gluten-free diet can be misleading. If weight loss is achieved due to following a strict, gluten-free diet, it is probably due to the elimination of carbohydrates like bread and pasta. The weight loss in these cases tends not to be down to the elimination of gluten itself but to the lowering of carb intake related to the foodstuff that contains the gluten.

It is worth noting that sometimes a gluten-free diet may be even more calorific than a normal diet, as many gluten-free food items, primarily bakery products, are loaded with fat and sugar to impersonate the original qualities that gluten creates in baked goods.

Strict elimination of gluten is nonetheless crucial for those who suffer from gluten intolerance, aka coeliac disease. It is a condition that affects 0.5 to 1% of the population of the United States and the United Kingdom. Prevalence of this disease is assumed to be similar in other wheat-consuming countries globally. Gluten sensitivity is another condition that requires one to follow a gluten-free diet.

Gluten-related conditions

Coeliac disease is a chronic digestive disorder. The condition creates an immune response to gluten. This reaction is such that it damages the small intestine of sufferers, creating gastrointestinal distress (stomach cramps, diarrhoea, and bloating) and nutritional deficiencies, weight loss and fatigue. In untreated cases it can lead to intestinal cancer, infertility and osteoporosis.

Non-coeliac gluten sensitivity is even more common. It creates similar symptoms to those of coeliac disease, without damage to the intestine.

It is difficult to recognise both gluten intolerance and gluten sensitivity as symptoms can be different from one individual to the next. Gastrointestinal pain, fatigue, anemia, abdominal discomfort, bloating, excess gas or joint pain are amongst the many symptoms that can suggest gluten intolerance or sensitivity.

If you suspect that you may suffer from gluten intolerance or gluten sensitivity, consult your GP. Specialised blood tests examining antigliadin antibodies, endomysial antibodies, and anti-tissue transglutaminase antibodies are available to screen for these conditions. Sometimes a small intestinal biopsy is required for accurate testing for coeliac disease.

At the present time, the only available treatment to coeliac disease and gluten sensitivity is a gluten-free diet. Following a gluten-free diet requires careful meal planning and thorough nutritional understanding, as gluten-free foods are often nutrient-deficient.

Unless you are gluten intolerant or gluten sensitive, you’d be wise to not buy into hype surrounding the gluten-free diet. You may be far better off following a balanced diet consisting of fruit, vegetables, lean protein (preferably from vegan and vegetarian sources) and pulses, nuts and grains.

What is a Superfood?

Superfood is a buzzword in the nutrition & health literature these days. It is a commonly used term; even the Oxford English Dictionary includes it as an approved word. A superfood is: “a food considered especially nutritious or otherwise beneficial to health and well-being”.

The term “superfood” has been subject to misrepresentation and misuse by food manufacturers, who sometimes use it as a mere marketing tool. The European Union, for instance, prohibited the use of the term “superfood” to market food products as of 1 July 2007, unless a specific medial claim for product can be validated, supported by credible scientific research. In other jurisdictions the term “superfood” may appear on food packaging without any basis.  We should be careful what we believe about this claim.

The “real superfood” is used to refer to foods that have high nutrient value or phytochemical content, the consumption of which has proven health benefits. Normally they are raw vegetables and fruits, nuts, seeds, grains and certain types of fish. Packaged and processed foods do not tend to be superfoods.

My Favourite Superfoods 

I do eat a lot of plant-based superfoods, which – I do genuinely believe – help me to stay fit and healthy. Here are my top 10 superfoods that I love and whose health properties I have confidence in.

Berries including blueberries, blackberries, raspberries and strawberries are nutritional powerhouses. They contain a moderate-to-rich concentration of anthocyanins, vitamin C, manganese and dietary fibre. They taste absolutely fabulous and are relatively low in calories.

Dark leafy vegetables including spinach, kale, collard greens and Swiss chard. These vegetables fight cancer; improve cardiovascular health and help brain function.

Dark green vegetables like cabbage, Brussels sprouts and broccoli. They contain antioxidants and folate, which help to prevent heart disease. They also contain lutein, which contributes to delaying the progression of age-related macular degeneration, which causes impaired vision and blindness. They also contain sulphoraphane, an anti-cancer phytochemical.

Beans and lentils are very good sources of protein, plus they contain fibre, iron and calcium. The glycaemic index is low so they are digested slowly and are absorbed into the bloodstream gradually.

Olive oil is the primarily ingredient of the Mediterranean diet, which has proven health benefits. The monosaturated fat in olive oil lowers bad cholesterol and increases good cholesterol levels. It is rich in antioxidants. Nonetheless, it is very rich in calories, so its best to use sparingly.

Wholegrain bread is the only good type of bread in my view. It has a low glycaemic index, protects against heart disease, while being rich in fibre and containing essential fatty acids.

Green tea is famous for its health properties, especially due to it being rich in catechins, an antioxidant. These protect the artery walls and prevent the formation of blood clots.

Garlic and onion are very beneficial for you if you have high blood pressure. Additionally they fight cancer, kill bad bacteria, improve cholesterol and strengthen heart health.

Nuts including walnuts, brazil nuts, hazelnuts and almonds. Nuts are packed with vitamins, minerals and fibre.  Plus they are good sources of plant-based protein. Eating a handful of nuts regularly can help to reduce risk of heart disease. Brazil nuts are especially rich in selenium, which may protect against cancer, depression and Alzheimer’s Disease.

Apples are packed with antioxidants, in particular vitamin C. They contain pectin, which helps to lower blood cholesterol levels and helps with healthy digestion. They support healthy skin and gums, too. The glycaemic index of apples is low.

Other plants that have superfood type qualities I would recommend for regular consumption are tomatoes, grapes, pumpkins, carrots, bananas, pineapples, sweet potatoes, citrus fruits, beets, mushrooms, brown rice and dark chocolate. They are very rich in phytochemicals, tend to have anticancer properties, taste fantastic and are generally very healthy for you.

I do not eat meat or fish, as I am a vegetarian. Therefore I do not count fish as my personal superfood. However, fish can be rich in omega-3 depending on its type and origin.  If you do eat fish, you may consider salmon, mackerel and sardines in your superfood-based diet. They are good sources of protein, vitamins and minerals. Furthermore, they help reduce blood clotting and inflammation in your system and they may prevent depression and dementia, too.

If you have a personal favourite superfood that you eat regularly, do let us know. We are keen on hearing about further nutritional powerhouses!

Turmeric has recently became a hot topic in health and nutrition books & journals. There is talk of it being a new superfood.  Or more precisely a super spice, which may reduce cancer risk and ward off a wide variety of other illnesses, including Alzheimer’s disease, diabetes, allergies and arthritis . Let’s see why turmeric is considered to be so beneficial to health and how it can help us protect us.

What is turmeric?

Turmeric is a plant, with its root being used both in fresh and preserved forms. The preserved form, turmeric powder, is widespread. It is made by boiling the fresh root of the plant for 30 to 45 minutes.  It is then dried in a hot oven and ground into a powder. Fresh turmeric leaves may also be used to wrap food. While turmeric spice can be consumed both in a fresh and in a preserved form, the leaves tend to be used in fresh form only.

Turmeric grows in tropical climates where rain is plentiful. It is indigenous in South and South-East Asia, in particular in India and Indonesia. Nonetheless, turmeric can be found in the cuisines of Nepal, Pakistan and Vietnam too. In addition to these regions, it can be found in the gastronomy of the Middle East, notably so in Iran. It is a distinctive spice, but it is neither super hot, nor does it have a flavour. It adds a bit of an earthy quality to food, as long as only moderate amounts are used. Where it is used in a plentiful manner, it has a slightly bitter flavour and a smell which reminiscent of mustard. It is primarily used in curry sauces, including commercially available ones, in which it tends to be mixed with coriander, cumin, cardamom, fenugreek and pepper. If you ever wondered why curry has a distinct colour, turmeric may be responsible as it can constituent one fifth to one third of some curry sauces.

Turmeric is not only used for its flavour. Its strong yellow colour makes it a good colouring agent too. Packaged food products including canned and bottled beverages and juices, packaged sauces, bakery products, dairy products, cakes and biscuits, cereals, sweets, mustards and condiments may contain turmeric. The food industry often uses turmeric as a food additive under the name “E100” to derive natural colouring.

Turmeric as a medicinal plant 

Turmeric has been in use in South Asia, South-East Asia and the Middle East, both as a spice and as a medicinal plant for thousands of years. It has been used as a cooking ingredient not only for its taste, but for maintaining health. Plus it was used to cure various diseases.

The Ayurvedic tradition in India recognised the health benefits of turmeric consumption thousands of years ago. Ever since, it has been thought to have cleansing and purifying qualities; and has been used to treat a wide range of conditions including digestive disorders, fever, infection, arthritis, dysentery, jaundice and other diseases of the liver. Similarly to Ayurveda, Chinese medicine has also used turmeric to treat diseases of the liver, bleeding and congestion. The Assyrians noted turmeric as one of two hundred and fifty medicinal plants. It was also widely used both as a medicinal plant and as a spice in the Ryukyuan Kingdom, in the Okinawa region of present-day Japan to maintain health and cure diseases.

Due to the presence of turmeric in these ancient medicinal traditions, scientists of the modern era have also gravitated toward researching turmeric in recent years.

Recent research assumes that turmeric may be capable of inhibiting cancer growth. Although epidemiological research on turmeric has not yet been completed – which would have found a definitive link between turmeric intake and the prevalence of cancer – laboratory research shows impressive results. On this basis, scientists believe that frequent and relative large-scale consumption of turmeric may make a significant contribution to the low cancer rates found in India. This health property may be arise from turmeric’s active ingredient called “curcumin”, which possesses complex pharmacological activity; and has a very strong potential as an anticancer agent. This substance seems to be responsible for the health benefits of eating turmeric and might be able to prevent and treat stomach, intestinal, colon, skin and liver tumours. Furthermore, it may assist in fighting infections, reducing inflammation, and treating digestive problems. All this sound good enough to give it a go and include turmeric into your diet, doesn’t it?

According to leading researchers in nutritional science,  the health benefits of turmeric are enhanced by the consumption of pepper at the same time, thanks to it increasing the extent of the absorption of curcumin into the bloodstream. Simply put, this means that we need to add some pepper to our turmeric consumption for maximum health benefit. As pepper has always been used in curries in India, the culinary synergy between these two ingredients may be behind the proven low cancer rates in India.

How to use turmeric?

Try to add a dash of turmeric & pepper to soups, curries, stews, pasta sauces and green smoothies. I always do that and as long as it is only a dash, it won’t change flavours in any way, let alone dramatically. Nonetheless, even these small dashes can have a huge impact on your health.

If you are interested in the topic, check out my book recommendation on “Foods to Fight Cancer” by Richard Béliveau, PhD. and Denis Gingras, PhD. http://bit.ly/1iZEEt9

We’ve probably all heard the old adage: “you are what you eat”. It is certainly true that our physical and mental state largely depend upon our diet.

Obesity, cancer, coronary heart disease, type 2 diabetes and high blood pressure, amongst others may develop due to bad dietary habits. These illnesses are responsible for an ever-increasing number of fatalities. It is therefore important to inform ourselves about the food what we put in our bodies.

When I started to cook, I thought I was already quite aware of healthy eating. I had to realize though that the fact that there’s more to understanding what it means to eat whole and healthy foods.

Ready-made food items tend to end-up in the shopping trolley of everyone, including health-conscious consumers.  Just think of pasta sauces, salsas, breads, spreads, oat cookies, cereals, canned vegetables, etc. Even if you cook items yourself and avoid processed, junk food, you will probably end up buying a fair amount of packaged food. It seems to be quite unavoidable but still, you can control what you put on the table if you shop and cook consciously.

How to handle this problem?

First of all, I would recommend trying to limit your consumption of packaged foods. If whole food (i.e. food that’s been processed as little as possible) is available instead of a bottled or canned one, then go for it. Make your own chutneys, sauces, juices and soups using fresh vegetables and fruits whenever possible. It may have a beneficial impact on your health and it will be fun to explore your culinary talents.

If you do buy packaged food items, don’t always go for brand names and attractive packaging. Instead of buying based on how the packaging looks or how familiar its name sounds (based on advertising), seek to understand what lies under the packaging. Take a closer look at what the product contains and read the label. The manufacturers are bound by law in many countries to display a wide range of dietary information on the product. This is a valuable tool that is available for us to make better and more informed buying decisions.

WebMD

What to be Mindful of

Here are 10 things to be attentive to when buying food and reading the nutritional data on the label.

1)     Watch the serving sizes. Food manufacturers have a deceitful habit of disclosing nutrition facts based on serving size, not the actual size of the product. If the product contains more than one serving, all the amounts listed may need to be multiplied. Always check whether the nutrition values are per serving and if so, multiply the data with the number of servings the product contains to get the full picture.  Also, remember that the serving size may be different to what you normally consume as a single serving.

2)     Pay attention to calories and the recommended daily intake. Check the calorie content of packaged products. The recommended average daily calorie intakes are in a range of 1,800 to 2,000 for women and 2,200 to 2,500 for men. This will likely vary by individual, based on their physical activity and other factors. However, it is a good habit to keep recommended calorie intakes in mind and not to overeat, in order to avoid weight gain.

3)     Beware of bad fats. Saturated and trans fats are bad for you, so limit or, if possible, eliminate them from your diet. In particular, they occur in some animal products and appear in processed foods. The biggest concern is trans fats in processed food, which appear in products containing partially or fully hydrogenated oils. Trans fats tend to appear in snacks, fried and commercially baked goods, as a side effect of very high heat used during their manufacturing process. Always look at the label and if the product consists of trans fats, ditch it. The problem with trans fats is manifold: they raise LDL, the “bad cholesterol” (LDL) levels and lower “good cholesterol” (HDL) level in the body and slow metabolism.

4)     Lower your sodium (salt) intake. A high level of sodium intake can cause high blood pressure. It is not recommended to take more than 2,300 mg sodium per day, or 1,500 mg for people over 40. This is equivalent to a teaspoon or less.

5)     Avoid the hidden sugars. Lots of packaged foods contain added sugar. The food industry uses a wide range of sugars under different names including but not limited to: fructose, glucose, lactose, corn sugar, corn syrup, corn starch, barely malt, dextran, diatase, maltodextrin, mannitol, sucrose, sorbitol, maltitol. These are all sugars containing high calories and close to nothing in nutritional value. Keep their intake to a minimum, if possible.

6)     Choose complex carbs. Carbohydrates found in fruits and vegetables are a much better source of energy than simple carbs found in refined sugar. Complex carbs tend to be rich in fiber, vitamins and minerals and they don’t raise the blood sugar level of the body as quickly as simple ones.

http://www.myrecipes.com

7)     Have a diet rich in fiber. Eat plenty of fruits, vegetables and whole grains. Consumption of fiber improves the digestive tract and maintains a healthy colon. Plus it contributes to the slow break down of the food in the body; therefore it helps to prevent sudden blood sugar spikes. Recommended intake of dietary fiber is 25 g for women and 38 g for men per day. Make sure you have enough of it.

8)     Have enough protein in your diet. Protein is very important as it serves as the fundamental element of the human body at the cellular level. Animal products are very good source of protein, albeit they raise other dietary and health concerns. Vegetarians may receive sufficient protein intake from pulses, whole grains, seaweed and nuts. Nonetheless, they should pay special attention to ensure that they consume enough protein, as protein deficiency can be highly problematic.

9)     Eat enough vitamins and minerals. The best source of vitamins and minerals like iron and calcium are fresh whole foods. If you buy packaged food, check out the vitamin and mineral content on the label and choose the ones that are high in vitamins and minerals.

10)   Buy whole grain breads. Don’t let the food industry deceive you with marketing claims around bakery products. Check the label and buy only whole grain (not simply whole-wheat) bread, rolls and wraps. “Made with whole grain” and similar phrases do not equal to whole grain and may have very little fiber content and health benefit.  Also, just because a bread is brown doesn’t mean it is healthy.

Reading the labels on packaged foods will help you create a balanced diet. If you create the habit of taking a look at labels before you buy a packaged food, you will be able to control your fat, sugar and cholesterol intake and you will recognize if your diet is not rich enough in fiber, vitamins and protein. This is hugely empowering and your new skill will make its impact on your overall health and wellbeing.

A vegetarian diet does not mean you’re condemned to eating raw carrots for each and every meal. Far from it! It is actually an extremely diverse diet. It is full of opportunities to try new things and use ingredients and combinations that perhaps you have never considered using while you followed the traditional meat-based diet. The variety is amazing and the taste can be truly fantastic. But before I try to convince you with a few mouth-watering recipes on this blog, I will give you some insights on vegetarianism and a few reasons why it is worth giving it a go. Read on and come with me on a journey of discovery.

Who is a vegetarian?
Vegetarianism is a broad category. Some follow a strictly plant-based diet, omitting everything that has anything to do with animals, while some vegetarians allow dairy and eggs into their diet. The strictly plant-based vegans and the dairy and egg consuming ovo-lacto vegetarians tend to follow completely different diets.

Ovo vegetarianism allows eggs but not dairy while lacto vegetarians allow dairy but not eggs. These are the mid-points of vegetarianism. Other trends include raw veganism, which is even stricter than veganism, allowing only raw or moderately cooked food intake. Fruitarianism allows the consumption of fruits only. Other strict vegetarian diets include the Sattivic diet, Buddhist and Jain vegetarianism.

When I talk about vegetarianism on my blog, I will follow the definition of the British Vegetarian Society. Accordingly, vegetarian is “someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish or by-products of slaughter“.

As I am on a journey of discovery of vegetarianism and veganism, I sometime eat a moderate amount of cheese but tend to omit eggs and other dairy as much as I can. My objective is to embrace veganism in the longer term, but I do it gradually, without stressing myself over some moderate intake of dairy. Come and join me and let’s explore this lifestyle together.

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Why is vegetarianism popular?
Most vegetarians can quote many reasons why they decided to go down the route of living on a mostly plant-based diet. The reasons can be fairly diverse. Some would mention health-related reasons while others may quote animal rights or environmental, economic or even spiritual motivations. Let’s examine the most common reasons for becoming a vegetarian.

According to the Vegetarian Times, motives of vegetarians tend to be quite diverse. I have collected several reasons why it is definitely worth giving this diet a go:

1)    Lead a healthier life. Vegetarian diets help in the prevention, treatment or even reversal of heart disease and reduce the risk of cancer. This diet prevents and halts coronary artery disease, cardiovascular disease, diabetes and hypertension. Cholesterol levels of vegetarians are lower, while their fiber and antioxidant levels are higher than for those following the traditional, meat-based diets.

2)    Control your weight with plants. Traditional Western diets that contain high levels of saturated fat are fattening. Obesity-related illnesses include heart disease, diabetes and stroke. Numerous studies and vegetarian meal plans suggest that overweight people who switch to a vegetarian diet can effectively lose weight and can keep their weight in a healthy range.

3)    Live longer. Several scientific studies suggest that vegetarians can expect longer lifespans than meat-eaters. Notably, one study called the Okinawa Centenarian Study shows that the residents of the Okinawa Prefecture of Japan invariably live the longest lives in the world due to their primarily plant-based, low calorie diet.

4)    Reduce the risk of contamination and save the lives of animals. Meat, poultry, fish and seafood are responsible for more food-borne illnesses and epidemics than plants. If you omit animals from your diet, you not only avoid potential toxic chemical intake, but you can also contribute to the saving of animal lives.

5)    Energize yourself and reduce the symptoms of menopause. If you have good quality nutrition, your energy levels soar. Phytoestrogens mimic the behaviour of estrogen. Including foods in your diet that contain phytoestrogens can maintain a healthier hormonal balance in your system. Soy, apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams are particularly beneficial from this viewpoint.

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A healthy vegetarian diet is diverse – it is low in fat and high in fiber. Nonetheless, if you choose to be a vegetarian, you must pay attention to the following, especially at the beginning of your journey:

– Vary your food intake by trying new recipes. There is an abundance of vegetarian recipes on the Internet.

– Consume enough calories to enjoy the full benefit of your new lifestyle.  Remember that a planet-based diet will not be as calorie dense as your previous diet.

– Pay attention to your intake of protein, calcium, vitamin D, iron and vitamin B-12 from plants.

It is not only possible, but relatively easy, to create an eating regime that addresses these considerations. What’s your experience with vegetarianism?  Are you thinking about making the switch?  Or have you already ventured in the plant-based eating world.  Let me know in the comments below.