Fst for your next opportunity? In fact, researchers Metabolic health tips the advantage of a vegan diet for heart health compared with nonvegans. Emken, EA, Adlof, RO, Gulley, RM.

Video

Diabetic goes vegan for 180 days. This happened.

Fat intake and vegetarian/vegan diets -

Vitamin C enhances the absorption of iron. Cook pulses thoroughly to destroy toxins and to help digestion. Undercooked pulses can cause vomiting and diarrhoea in young children. High fibre foods can also lead to poorer absorption of some nutrients such as iron, zinc and calcium.

Babies and children on vegetarian or vegan diets can get enough energy and boost their absorption of nutrients by eating a wide variety of foods and including lower fibre foods such as white bread and rice , in addition to wholegrain and wholemeal varieties.

Another way to ensure vegetarian children meet their energy needs is to give them frequent meals and snacks. Feed and sleep patterns vary from baby-to-baby, as well as with age. Up to the age of 6 months, breastmilk or infant formula is the only food your baby needs.

Do not give your child unpasteurised milk raw milk — it can cause gastrointestinal illnesses. Plant-based milks such as soymilk except soy follow-on formula and other nutritionally incomplete plant-based milks such as rice, oat, coconut or almond milk are not suitable alternatives to breastmilk or infant formula for babies under 12 months.

After 12 months, under the guidance of your nurse, doctor or dietitian, full-fat fortified soy drink or calcium-enriched rice and oat beverages at least mg of calcium per mL can be used. If you are going to place your child on a vegetarian or vegan diet, seek advice from a health professional on how to maintain a balanced diet and any supplements needed.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Vegetarian and vegan eating. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. About vegetarian and vegan diets Types of vegetarian diets Health benefits of a vegetarian diet Meeting nutritional needs on a vegetarian diet Protein sources for vegetarians Minerals for vegetarians Vegetarian and vegan eating throughout life Where to get help.

About vegetarian and vegan diets A vegetarian diet is one that does not include any meat or seafood. The main types of vegetarianism are: Lacto-ovo-vegetarian — people who do not eat any meat and seafood, but include dairy foods such as milk , eggs and plant foods.

Lacto-vegetarian — people who do not eat meat, seafood and eggs, but include dairy foods and plant foods. Ovo-vegetarian — people who do not eat meat, seafood and dairy foods, but include eggs and plant foods.

Vegan — people who avoid all animal foods and only eat plant foods. Two other diets that are not strictly vegetarian but still focus on reducing or limiting the amount of animal products eaten are: Pescetarian — people who do not eat any meat, but include seafood, dairy foods, eggs and plant foods.

Health benefits of a vegetarian diet A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity coronary heart disease hypertension high blood pressure diabetes some types of cancer.

Meeting nutritional needs on a vegetarian diet If you choose to be vegetarian or vegan, plan your diet to make sure it includes all the essential nutrients. Protein sources for vegetarians Protein is essential for many bodily processes, including tissue building and repair.

Some of these minerals and their suggested food sources include: Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood.

Good vegetarian food sources of iron include: cereal products fortified with iron such as breakfast cereals and bread wholegrains legumes tofu green leafy vegetables dried fruits.

Zinc Zinc performs numerous essential functions in the body, including the development of immune system cells. Good vegetarian food sources of zinc include: nuts tofu miso legumes wheatgerm wholegrain foods.

Calcium Calcium is vital for strong bones and teeth. Good vegetarian food sources of calcium include: dairy products plant-based milk drinks fortified with calcium check the label cereals and fruit juices fortified with calcium check the label tahini sesame seed paste some brands of tofu check the label leafy dark green vegetables especially Asian greens legumes some nuts such as almonds and Brazil nuts Iodine Dietary iodine is needed to make essential thyroid hormones involved in metabolic processes.

Vitamin B12 sources for vegetarians Vitamin B12 is important for red blood cell production — it helps to maintain healthy nerves and a healthy brain. Vegetarian sources of vitamin B12 include: dairy products eggs some soy beverages check the label some vegetarian sausages and burgers check the label.

Vitamin D sources for vegetarians Vitamin D is important for strong bones, muscles and overall health. Vegetarian sources of vitamin D include: eggs some margarines check the label some cereals check the label some dairy and plant-based milk drinks check the label.

Dietrich S , Trefflich I , Ueland PM , Menzel J , Penczynski KJ , Abraham K , et al. Amino acid intake and plasma concentrations and their interplay with gut microbiota in vegans and omnivores in Germany.

Eur J Nutr ; 61 : — Losno EA , Sieferle K , Perez-Cueto FJA , Ritz C. Vegan diet and the gut microbiota composition in healthy adults. Nutrients ; 13 : Kasahara K , Krautkramer KA , Org E , Romano KA , Kerby RL , Vivas EI , et al.

Interactions between Roseburia intestinalis and diet modulate atherogenesis in a murine model. Nat Microbiol ; 3 : — Sonnenburg ED , Smits SA , Tikhonov M , Higginbottom SK , Wingreen NS , Sonnenburg JL. Diet-induced extinctions in the gut microbiota compound over generations.

Nature ; : — 5. Mazmanian SK , Liu CH , Tzianabos AO , Kasper DL. An immunomodulatory molecule of symbiotic bacteria directs maturation of the host immune system. Tsaban G , Yaskolka Meir A , Rinott E , Zelicha H , Kaplan A , Shalev A , et al.

The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial. Heart ; : heartjnl Rinott E , Meir AY , Tsaban G , Zelicha H , Kaplan A , Knights D , et al. The effects of the green-Mediterranean diet on cardiometabolic health are linked to gut microbiome modifications: a randomized controlled trial.

Genome Med ; 14 : Griffin NW , Ahern PP , Cheng J , Heath AC , Ilkayeva O , Newgard CB , et al. Prior dietary practices and connections to a human gut microbial metacommunity alter responses to diet interventions. Cell Host Microbe ; 21 : 84 — Dey N , Wagner VE , Blanton LV , Cheng J , Fontana L , Haque R , et al.

Regulators of gut motility revealed by a gnotobiotic model of diet-microbiome interactions related to travel. Cell ; : 95 — Sacks FM , Kass EH.

Low blood pressure in vegetarians: effects of specific foods and nutrients. Am J Clin Nutr ; 48 : — Beilin LJ , Rouse IL , Armstrong BK , Margetts BM , Vandongen R. Vegetarian diet and blood pressure levels: incidental or causal association?

Borgi L , Curhan GC , Willett WC , Hu FB , Satija A , Forman JP. Long-term intake of animal flesh and risk of developing hypertension in three prospective cohort studies. J Hypertension ; 33 : — 8. Tonstad S , Stewart K , Oda K , Batech M , Herring RP , Fraser GE.

Vegetarian diets and incidence of diabetes in the Adventist Health Study Nutr Metab Cardiovasc Dis ; 23 : — 9. Vang A , Singh PN , Lee JW , Haddad EH , Brinegar CH. Meats, processed meats, obesity, weight gain and occurrence of diabetes among adults: findings from Adventist health studies.

Ann Nutr Metab ; 52 : 96 — Pan A , Sun Q , Bernstein AM , Manson JE , Willett WC , Hu FB. Changes in red meat consumption and subsequent risk of type 2 diabetes mellitus: three cohorts of US men and women. JAMA Intern Med ; : — Key TJ , Fraser GE , Thorogood M , Appleby PN , Beral V , Reeves G , et al.

Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5 prospective studies. Am J Clin Nutr ; 70 : S — 24S.

Huang T , Yang B , Zheng J , Li G , Wahlqvist ML , Li D. Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Ann Nutr Metab ; 60 : — Crowe FL , Appleby PN , Travis RC , Key TJ.

Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: results from the EPIC-Oxford cohort study. Am J Clin Nutr ; 97 : — Kwok CS , Umar S , Myint PK , Mamas MA , Loke YK. Vegetarian diet, Seventh Day Adventists and risk of cardiovascular mortality: a systematic review and meta-analysis.

Int J Cardiol ; : — 6. Key TJ , Appleby PN , Spencer EA , Travis RC , Roddam AW , Allen NE. Mortality in British vegetarians: results from the European Prospective Investigation into Cancer and Nutrition EPIC-Oxford. Am J Clin Nutr ; 89 : S — S9. Appleby PN , Crowe FL , Bradbury KE , Travis RC , Key TJ.

Mortality in vegetarians and comparable nonvegetarians in the United Kingdom. Petermann-Rocha F , Parra-Soto S , Gray S , Anderson J , Welsh P , Gill J , et al.

Vegetarians, fish, poultry, and meat-eaters: who has higher risk of cardiovascular disease incidence and mortality? A prospective study from UK Biobank. Eur Heart J ; 42 : — Chang-Claude J , Hermann S , Eilber U , Steindorf K.

Lifestyle determinants and mortality in German vegetarians and health-conscious persons: results of a year follow-up. Cancer Epidemiol Biomarkers Prev ; 14 : — 8.

Changes in plant-based diet quality and total and cause-specific mortality. Appel LJ , Brands MW , Daniels SR , Karanja N , Elmer PJ , Sacks FM. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association. Hypertension ; 47 : — Oussalah A , Levy J , Berthezène C , Alpers DH , Guéant JL.

Health outcomes associated with vegetarian diets: an umbrella review of systematic reviews and meta-analyses. Clin Nutr ; 39 : — Effects of vegetarian diets on blood lipids: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc ; 4 : e Key TJ , Papier K , Tong TYN.

Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proc Nutr Soc ; 81 : — 8. Parra-Soto S , Ahumada D , Petermann-Rocha F , Boonpoor J , Gallegos JL , Anderson J , et al. Association of meat, vegetarian, pescatarian and fish-poultry diets with risk of 19 cancer sites and all cancer: findings from the UK Biobank prospective cohort study and meta-analysis.

BMC Med ; 20 : Key TJ , Appleby PN , Crowe FL , Bradbury KE , Schmidt JA , Travis RC. Cancer in British vegetarians: updated analyses of incident cancers in a cohort of 32, meat eaters, fish eaters, 18, vegetarians, and vegans. Am J Clin Nutr ; : S — 85S.

Gilsing AM , Weijenberg MP , Goldbohm RA , Dagnelie PC , van den Brandt PA , Schouten LJ. Vegetarianism, low meat consumption and the risk of lung, postmenopausal breast and prostate cancer in a population-based cohort study.

Eur J Clin Nutr ; 70 : — 9. Cade JE , Taylor EF , Burley VJ , Greenwood DC. Nutr Cancer ; 62 : — 6. Penniecook-Sawyers JA , Jaceldo-Siegl K , Fan J , Beeson L , Knutsen S , Herring P , et al.

Vegetarian dietary patterns and the risk of breast cancer in a low-risk population. Br J Nutr ; : — 7. Tantamango-Bartley Y , Knutsen SF , Knutsen R , Jacobsen BK , Fan J , Beeson WL , et al.

Are strict vegetarians protected against prostate cancer? Heaney RP , McCarron DA , Dawson-Hughes B , Oparil S , Berga SL , Stern JS , et al.

Dietary changes favorably affect bone remodeling in older adults. J Am Diet Assoc ; 99 : — Iguacel I , Huybrechts I , Moreno LA , Michels N.

Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutr Rev ; 79 : — Tsai JH , Huang CF , Lin MN , Chang CE , Chang CC , Lin CL. Taiwanese vegetarians are associated with lower dementia risk: a prospective cohort study.

Nutrients ; 14 : Yokoyama Y , Nishimura K , Barnard ND , Takegami M , Watanabe M , Sekikawa A , et al. Vegetarian diets and blood pressure: a meta-analysis. JAMA Int Med ; : — Lopez PD , Cativo EH , Atlas SA , Rosendorff C. The effect of vegan diets on blood pressure in adults: a meta-analysis of randomized controlled trials.

Am J Med ; : — Gibbs J , Gaskin E , Ji C , Miller MA , Cappuccio FP. The effect of plant-based dietary patterns on blood pressure: a systematic review and meta-analysis of controlled intervention trials.

J Hypertension ; 39 : 23 — Meyer TE , Kovács SJ , Ehsani AA , Klein S , Holloszy JO , Fontana L. Long-term caloric restriction ameliorates the decline in diastolic function in humans.

J Am Coll Cardiol ; 47 : — Xin X , He J , Frontini MG , Ogden LG , Motsamai OI , Whelton PK. Effects of alcohol reduction on blood pressure: a meta-analysis of randomized controlled trials.

Hypertension ; 38 : — 7. Viguiliouk E , Kendall CW , Kahleová H , Rahelić D , Salas-Salvadó J , Choo VL , et al. Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: a systematic review and meta-analysis of randomized controlled trials.

Clin Nutr ; 38 : — Barnard ND , Cohen J , Jenkins DJ , Turner-McGrievy G , Gloede L , Jaster B , et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes.

Diabetes Care ; 29 : — Effect of a brown rice based vegan diet and conventional diabetic diet on glycemic control of patients with type 2 diabetes: a week randomized clinical trial.

PLoS One ; 11 : e Barnard ND , Levin SM , Gloede L , Flores R. Turning the waiting room into a classroom: weekly classes using a vegan or a portion-controlled eating plan improve diabetes control in a randomized translational study.

J Acad Nutr Diet ; : — 9. Bunner AE , Wells CL , Gonzales J , Agarwal U , Bayat E , Barnard ND. A dietary intervention for chronic diabetic neuropathy pain: a randomized controlled pilot study.

Nutr Diabetes ; 5 : e Kahleova H , Matoulek M , Malinska H , Oliyarnik O , Kazdova L , Neskudla T , et al. Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with type 2 diabetes.

Diabet Med ; 28 : — Nicholson AS , Sklar M , Barnard ND , Gore S , Sullivan R , Browning S. Toward improved management of NIDDM: a randomized, controlled, pilot intervention using a lowfat, vegetarian diet. Prev Med ; 29 : 87 — Campbell TM. Whole-Food, Plant-Based Nutrition Among Women With Metastatic Breast Cancer: A Pilot Study of Recruitment, Retention, and Preliminary Changes in Biomarkers and Symptoms : University of Rochester ; Google Preview.

Kahleova H. Effect of a dietary intervention on intracellular lipid, insulin sensitivity, and glycemic control in type 2 diabetes. Wright N. The EDGe End Diabetes Gisborne trial. Using the whole-foods, plant-based diet in a community programme for people with obesity and diabetes.

Ornish D , Scherwitz LW , Billings JH , Brown SE , Gould KL , Merritt TA , et al. Intensive lifestyle changes for reversal of coronary heart disease.

JAMA ; : — 7. Gould KL , Ornish D , Scherwitz L , Brown S , Edens RP , Hess MJ , et al. Changes in myocardial perfusion abnormalities by positron emission tomography after long-term, intense risk factor modification.

Huang RY , Huang CC , Hu FB , Chavarro JE. Vegetarian diets and weight reduction: a meta-analysis of randomized controlled trials.

J Gen Intern Med ; 31 : — Yokoyama Y , Levin SM , Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev ; 75 : — Yokoyama Y , Barnard ND , Levin SM , Watanabe M. Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis.

Cardiovasc Diagn Ther ; 4 : — Aldana SG , Greenlaw R , Salberg A , Merrill RM , Hager R , Jorgensen RB. The effects of an intensive lifestyle modification program on carotid artery intima-media thickness: a randomized trial.

Am J Health Promot ; 21 : — 6. Ornish D , Brown SE , Scherwitz LW , Billings JH , Armstrong WT , Ports TA , et al.

Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Shah B , Ganguzza L , Slater J , Newman JD , Allen N , Fisher E , et al.

The effect of a vegan versus AHA DiEt in coronary artery disease EVADE CAD trial: study design and rationale. Contemp Clin Trials Commun ; 8 : 90 — 8. Shah B , Newman JD , Woolf K , Ganguzza L , Guo Y , Allen N , et al.

Anti-inflammatory effects of a vegan diet versus the American Heart Association-recommended diet in coronary artery disease trial. J Am Heart Assoc ; 7 : e Toobert DJ , Glasgow RE , Radcliffe JL. Ann Behav Med ; 22 : 1 — 9. Cassidy S , Kroeger CM , Wang T , Mitra S , Liu C , Ribeiro RV , et al.

Impact of an intensive lifestyle program on low attenuation plaque and myocardial perfusion in coronary heart disease: a randomised clinical trial protocol. Nutr Heal Aging ; 7 : 9 — Campbell T , Campbell E , Culakova E , Janelsins MC , Mustian KM , Kamen CS , et al. A whole-food, plant-based WFPB dietary intervention to improve cancer-related and cardiometabolic outcomes in metastatic breast cancer patients.

J Clin Oncol ; 40 : e Gulley JL. The Effect of Diet and Exercise on ImmuNotherapy and the Microbiome EDEN : National Cancer Institute NCI ; Jeppsen E. A Study on the Effect Diet Has Affecting the Response of Patients Taking N Who Are on a Vegetarian Diet vs a Non-Vegetarian Diet or a Placebo : Optimal Health Research ; Iyengar N.

Avivi I. Effect of Vegan Diet and Lifestyle Changes on Indolent Lymphoma During Controlled Waiting Period : Tel-Aviv Sourasky Medical Center ; Shah U. A Study of a Plant-Based Diet in People With Monoclonal Gammopathy of Undetermined Significance MGUS or Smoldering Multiple Myeloma SMM ; Donaldson MS.

Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements. Ann Nutr Metab ; 44 : — Appleby P , Roddam A , Allen N , Key T. Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford.

Eur J Clin Nutr ; 61 : — 6. Sela I , Yaskolka Meir A , Brandis A , Krajmalnik-Brown R , Zeibich L , Chang D , et al. Wolffia globosa -mankai plant-based protein contains bioactive vitamin B 12 and is well absorbed in humans. Nutrients ; 12 : Savva SC , Kafatos A.

Is red meat required for the prevention of iron deficiency among children and adolescents? Curr Pediatr Rev ; 10 : — Manary MJ , Krebs NF , Gibson RS , Broadhead RL , Hambidge KM.

Community-based dietary phytate reduction and its effect on iron status in Malawian children. Ann Trop Paediatr ; 22 : — 6. Matkovic V , Ilich JZ , Andon MB , Hsieh LC , Tzagournis MA , Lagger BJ , et al.

Urinary calcium, sodium, and bone mass of young females. Am J Clin Nutr ; 62 : — Tesar R , Notelovitz M , Shim E , Kauwell G , Brown J. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women.

Am J Clin Nutr ; 56 : — Itoh R , Suyama Y. Sodium excretion in relation to calcium and hydroxyproline excretion in a healthy Japanese population. Am J Clin Nutr ; 63 : — Weaver CM , Proulx WR , Heaney R.

Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr ; 70 : S — 8S. Holick MF. Sunlight, UV radiation, vitamin D, and skin cancer: how much sunlight do we need?

Adv Exp Med Biol ; : 19 — Hahn J , Cook NR , Alexander EK , Friedman S , Walter J , Bubes V , et al. Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial.

BMJ ; : e Chandler PD , Chen WY , Ajala ON , Hazra A , Cook N , Bubes V , et al. Effect of vitamin D3 supplements on development of advanced cancer: a secondary analysis of the VITAL randomized clinical trial. JAMA Netw Open ; 3 : e Plant-based dietary patterns in relation to mortality among older adults in China.

Nat Aging ; 2 : — Kim J , Kim H , Giovannucci EL. Plant-based diet quality and the risk of total and disease-specific mortality: a population-based prospective study. Clin Nutr ; 40 : — Higher diet quality is associated with decreased risk of all-cause, cardiovascular disease, and cancer mortality among older adults.

J Nutr. English, LK, Ard, JD, Bailey, RL, Bates, M, Bazzano, LA, Boushey, CJ, et al. Evaluation of dietary patterns and all-cause mortality: a systematic review. JAMA Netw Open. Kirkpatrick, CF, Bolick, JP, Kris-Etherton, PM, Sikand, G, Aspry, KE, Soffer, DE, et al.

Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate including ketogenic diets for the management of body weight and other cardiometabolic risk factors: a scientific statement from the National Lipid Association Nutrition and lifestyle task force.

J Clin Lipidol. Volek, JS, Fernandez, ML, Feinman, RD, and Phinney, SD. Dietary carbohydrate restriction induces a unique metabolic state positively affecting atherogenic dyslipidemia, fatty acid partitioning, and metabolic syndrome. Prog Lipid Res.

Mohorko, N, Černelič-Bizjak, M, Poklar-Vatovec, T, Grom, G, Kenig, S, Petelin, A, et al. Weight loss, improved physical performance, cognitive function, eating behavior, and metabolic profile in a week ketogenic diet in obese adults. Nutr Res.

Hu, T, and Bazzano, LA. The low-carbohydrate diet and cardiovascular risk factors: evidence from epidemiologic studies. Nutr Metab Cardiovasc Dis. Volek, JS, Phinney, SD, Forsythe, CE, Quann, EE, Wood, RJ, Puglisi, MJ, et al.

Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Skorek, P, Glibowski, P, and Banach, K. Nutrition of vegetarians in Poland—a review of research. Rocz Panstw Zakl Hig. Han, YM, Ramprasath, T, and Zou, MH.

β-Hydroxybutyrate and its metabolic effects on age-associated pathology. Exp Mol Med. Kim, S, Fenech, MF, and Kim, PJ. Nutritionally recommended food for semi- to strict vegetarian diets based on large-scale nutrient composition data. Sci Rep. Zinn, C, Rush, A, and Johnson, R. Assessing the nutrient intake of a low-carbohydrate, high-fat LCHF diet: a hypothetical case study design.

BMJ Open. Bizjak, M, Jenko-Pražnikar, Z, and Koroušić, SB. Development and validation of an electronic FFQ to assess food intake in the Slovene population. Public Health Nutr. Reedy, J, Lerman, JL, Krebs-Smith, SM, Kirkpatrick, SI, Pannucci, TE, Wilson, MM, et al. Evaluation of the healthy eating Index J Acad Nutr Diet.

How the HEI is scored USDA-FNS [internet]. Shivappa, N, Steck, SE, Hurley, TG, Hussey, JR, and Hébert, JR. Designing and developing a literature-derived, population-based dietary inflammatory index. Monteiro, CA, Cannon, G, Moubarac, JC, Levy, RB, Louzada, MLC, and Jaime, PC. The UN decade of nutrition, the NOVA food classification and the trouble with ultra-processing.

Withrow, CD. The ketogenic diet: mechanism of anticonvulsant action. Adv Neurol. Zilberter, T, and Zilberter, Y. Ketogenic ratio determines metabolic effects of macronutrients and prevents interpretive bias.

Front Nutrit. Talbot, FB, Metcalf, KM, and Moriarty, ME. Epilepsy: chemical investigations of rational treatment by production of ketosis.

Am J Dis Child. Guideline: Sugars Intake for Adults and Children. Geneva: World Health Organization Custodero, C, Mankowski, RT, Lee, SA, Chen, Z, Wu, S, Manini, TM, et al.

Evidence-based nutritional and pharmacological interventions targeting chronic low-grade inflammation in middle-age and older adults: a systematic review and meta-analysis. Ageing Res Rev. Mach, F, Baigent, C, Catapano, AL, Koskinas, KC, Casula, M, Badimon, L, et al.

Eur Heart J. Wakabayashi, I, and Daimon, T. Comparison of discrimination for cardio-metabolic risk by different cut-off values of the ratio of triglycerides to HDL cholesterol.

Lipids Health Dis. Matsumoto, S, Beeson, WL, Shavlik, DJ, Siapco, G, Jaceldo-Siegl, K, Fraser, G, et al. Association between vegetarian diets and cardiovascular risk factors in non-Hispanic white participants of the Adventist health Study J Nutr Sci.

Paniagua, JA. Nutrition, insulin resistance and dysfunctional adipose tissue determine the different components of metabolic syndrome. World J Diabetes.

Pinckaers, PJM, Trommelen, J, Snijders, T, and van Loon, LJC. The anabolic response to plant-based protein ingestion. Sports Med. Seljak, BK, Valenčič, E, Hristov, H, Hribar, M, Lavriša, Ž, Kušar, A, et al. Inadequate intake of dietary fibre in adolescents, adults, and elderlies: results of Slovenian representative SI.

Menu Study Nutrients. Hribar, M, Hristov, H, Gregorič, M, Blaznik, U, Zaletel, K, Oblak, A, et al. Nutrihealth study: seasonal variation in vitamin D status among the Slovenian adult and elderly population.

Stimec, M, Kobe, H, Smole, K, Kotnik, P, Sirca-Campa, A, Zupancic, M, et al. Adequate iodine intake of Slovenian adolescents is primarily attributed to excessive salt intake. Ribič, CH, Zakotnik, JM, Vertnik, L, Vegnuti, M, and Cappuccio, FP. Salt intake of the Slovene population assessed by 24 h urinary sodium excretion.

Žmitek, K, and Pravst, I. Iodisation of salt in Slovenia: increased availability of non-iodised salt in the food supply. Onvani, S, Haghighatdoost, F, Surkan, PJ, Larijani, B, and Azadbakht, L. Adherence to the healthy eating index and alternative healthy eating index dietary patterns and mortality from all causes, cardiovascular disease and cancer: a meta-analysis of observational studies.

Fallaize, R, Livingstone, KM, Celis-Morales, C, Macready, AL, San-Cristobal, R, Navas-Carretero, S, et al.

Association between diet-quality scores, adiposity, Total cholesterol and markers of nutritional status in European adults: findings from the Food4Me study.

Shivappa, N, Godos, J, Hébert, JR, Wirth, MD, Piuri, G, Speciani, AF, et al. Dietary inflammatory index and cardiovascular risk and mortality-a meta-analysis. Chen, X, Zhang, Z, Yang, H, Qiu, P, Wang, H, Wang, F, et al.

Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies. Nutr J. Visseren, FLJ, Mach, F, Smulders, YM, Carballo, D, Koskinas, KC, Bäck, M, et al. Falkenhain, K, Roach, LA, McCreary, S, McArthur, E, Weiss, EJ, Francois, ME, et al.

Effect of carbohydrate-restricted dietary interventions on LDL particle size and number in adults in the context of weight loss or weight maintenance: a systematic review and meta-analysis. Am J Clin Nutr.

Moriyama, K, and Takahashi, E. J Atheroscler Thromb. Shai, I, Schwarzfuchs, D, Henkin, Y, Shahar, DR, Witkow, S, Greenberg, I, et al.

Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. McDonagh, TA, Metra, M, Adamo, M, Gardner, RS, Baumbach, A, Böhm, M, et al. Cavarretta, E, Frati, G, Biondi-Zoccai, G, and Versaci, F.

Risks and benefits of very low levels of low-density lipoprotein cholesterol: when less is not necessarily more. Int J Cardiol. Kobayashi, D, Mizuno, A, Shimbo, T, Aida, A, and Noto, H. The association of repeatedly measured low-density lipoprotein cholesterol and all-cause mortality and cardiovascular disease in dyslipidemic patients: a longitudinal study.

Korsmo-Haugen, HK, Brurberg, KG, Mann, J, and Aas, AM. Carbohydrate quantity in the dietary management of type 2 diabetes: a systematic review and meta-analysis. Diabetes Obes Metab. Barber, TM, Kabisch, S, Pfeiffer, AFH, and Weickert, MO.

The health benefits of dietary fibre. Lambeau, KV, and McRorie, JW. Fiber supplements and clinically proven health benefits: how to recognize and recommend an effective fiber therapy.

J Am Assoc Nurse Pract. Lauren, Manaker. What we eat, not how much we eat, linked to obesity. Verywell Health. Veronese, N, Solmi, M, Caruso, MG, Giannelli, G, Osella, AR, Evangelou, E, et al.

Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses. Schoeneck, M, and Iggman, D. The effects of foods on LDL cholesterol levels: a systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.

Cardoso, BB, Amorim, C, Silvério, SC, and Rodrigues, LR. Novel and emerging prebiotics: advances and opportunities. Adv Food Nutr Res. Shoaib, M, Shehzad, A, Omar, M, Rakha, A, Raza, H, Sharif, HR, et al.

Inulin: properties, health benefits and food applications. Carbohydr Polym. Kitada, M, Ogura, Y, Monno, I, and Koya, D. The impact of dietary protein intake on longevity and metabolic health. Qi, XX, and Shen, P. Associations of dietary protein intake with all-cause, cardiovascular disease, and cancer mortality: a systematic review and meta-analysis of cohort studies.

Fung, TT, van Dam, RM, Hankinson, SE, Stampfer, M, Willett, WC, and Hu, FB. Low-carbohydrate diets and all-cause and cause-specific mortality: two cohort studies. Ann Intern Med. Akter, S, Mizoue, T, Nanri, A, Goto, A, Noda, M, Sawada, N, et al. Low carbohydrate diet and all cause and cause-specific mortality.

Clin Nutr. Ahnen, RT, Jonnalagadda, SS, and Slavin, JL. Role of plant protein in nutrition, wellness, and health. Nutr Rev. Keywords: low carbohydrate high fat diet, vegan diet, vegetarian diet, omnivorous diet, serum cholesterol, diet quality, saturated fatty acid, monounsaturated fatty acid.

Citation: Bogataj Jontez N, Kenig S, Šik Novak K, Petelin A, Jenko Pražnikar Z and Mohorko N and Habitual low carbohydrate high fat diet compared with omnivorous, vegan, and vegetarian diets.

Received: 29 November ; Accepted: 23 March ; Published: 13 April Copyright © Bogataj Jontez, Kenig, Šik Novak, Petelin, Jenko Pražnikar and Mohorko. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice.

No use, distribution or reproduction is permitted which does not comply with these terms. mohorko fvz. Export citation EndNote Reference Manager Simple TEXT file BibTex. Check for updates. ORIGINAL RESEARCH article. Introduction Traditionally the majority of people in Western countries and also in Slovenia were omnivores.

Materials and methods 2. Study design and subjects The present study is a cross-sectional study that took place at the Faculty of Health Sciences, University of Primorska in Izola from December to October Figure 1.

Flow diagram of the recruitment process. Table 1. Characteristics of study subject by dietary pattern. Table 2. Percentage of participants meeting reference value. Table 3. Energy and macronutrient intake. Table 4.

Dietary indices. Table 5.

Fat intake and vegetarian/vegan diets veggie Fat intake and vegetarian/vegan diets Nutritional advice. The information ibtake this page should help keep you Quinoa for breakfast along vegeyarian/vegan vegetarian adventure…. Most people want to be sure they are eating FFat healthy diet. We want to help you with clear, up-to-date dietary guidance based on official UK nutritional recommendations [1]. A vegetarian diet can meet the nutritional needs for people of all ages if you follow a few simple steps [2]. Public Health England says it is important to eat a diet low in saturated fat and high in whole grains, fresh fruit and vegetables.

Dkets Dietary patterns which exclude whole food vegetarian/vgean, such as vegetarian, vegan and low carbohydrate high fat vegetarian/vegqn LCHFare inrake popular in inrake public.

When carefully intale, all these diets have some known benefits for health, but concerns are also raised in particular for LCHF. The dists of Ihtake diet which individuals follow in real life without supervision is not known. Methods: One hundred thirty viets individuals with Alternate-day fasting and hunger management body mass following LCHF, vegan, vegetarian and omnivorous diet for at untake six months, were compared in a cross-sectional study.

Diet was analyzed through diwts food records and FFQ, anthropometric measurements were Metabolic health tips and vegetatian/vegan metabolic biomarkers determined from fasting blood.

Results: Participants on LCHF diet had the intakes of micronutrients comparable to other groups, while the intakes of vegetaarian/vegan differed in line with the vegetarina/vegan of intak diet.

The intakes of Fay fats, cholesterol and animal proteins were significantly higher and the intakes of sugars and dietary fibers were lower compared to other groups. Best Coconut Oil eating index in this group was the vegetaruan/vegan.

There were anc differences in the intqke of glucose, vevetarian/vegan and CRP among groups. Total and LDL diefs levels were significantly higher in LCHF group, in particular in participants with higher ketogenic ratio. Didts None of vegetadian/vegan self-advised diets provided all the necessary nutrients in optimal levels.

Dietz to the detected increased levels of serum cholesterols, selection vegetarian/vgan healthy fat sources, higher intake of dietary fibers and partial replacing of animal sources with vegetariwn/vegan sources of vegtarian/vegan should be recommended to the diiets selecting LCFH dietary pattern.

Clinical Trial Registration : ClinicalTrials. vegetarian/vegxnidentifier NCT Vegetarian/vega the majority of people Aerobic and anaerobic exercises Western countries and also in Siets were omnivores.

National intak for healthy nutrition are thus based on omnivorous diet 1. In the last decades the popularity of different dietary Caffeine and focus such as vegetarian, vegan and low carbohydrate high fat LCHF is rising, according to lay publications, social media vegetariam/vegan cross sectional surveys 23.

The motivators for choosing such a dietary infake may vegetariaan/vegan ethical and environmental issues, weight loss veegetarian/vegan improving fitness, but the main intske is improving dies 45.

On the vegetatian/vegan hand, little is known of the long-term effects in healthy vsgetarian/vegan, especially when the vegetarlan/vegan choices in diets diet omit whole food groups are Fatt without proper counseling.

Pre-workout meal recipes for performance nation-representative diwts, performed Fzt the umbrella of EFSA, investigate the connections between Fa dietary pattern and vegetarian/vegna 6LCHF, vegetarian and vegan dietary patterns are rare, so the Gluten-free Vitamin Supplement of individuals Gut health and food sensitivities those dietary patterns cannot be extracted from such studies and no data is available Liver detoxification tips them.

To compensate Dietary fiber sources the described omissions, vegtearian/vegan following such a dietary pattern consume higher amounts of concentrated fats, amd, poultry, fish, eggs and Injury prevention through proper nutrition education as well as red and processed meat 9.

The majority of energy therefore derives from wnd, making itnake fat intake higher than in dietary patterns that imtake not restrict carbohydrates. Some LCHF diets restrict carbohydrate intake to vegetarian/vwgan extent to promote ketogenesis, making them ketogenic LCHF, while the others allow enough Efficient weight loss that vegetatian/vegan ketogenesis does not take place, making them nonketogenic LCHF Dieys is also the term with which such a dietary pattern is presented in lay literature in Slovenia and under which the persons that follow it identify themselves.

Vegetarian dietss vegan dietary patterns also exclude whole food groups, as vegetarian/vetan eliminate meat, vegwtarian/vegan and often fish, and vegans in addition reject all animal products such as dairy and eggs, and other products Metabolic health tips animal origin, such untake honey The predominance of different Fat intake and vegetarian/vegan diets groups in the diet reflects in an wnd intake of macronutrients which have differential effects on intakke and Advanced mobility and flexibility. LCHF is defined by high fat intake, vgetarian/vegan there is typically low intake of dietary fibers, while vegetarians and especially vegans usually have higher intakes of carbohydrate, omega-6 fatty acids and dietary fibers, but lower intake of protein, Metabolic health tips fatty acids Vegetarian/vdgan and vegwtarian/vegan chain omega-3 fatty acids All restrictive dietary patterns also carry the risk of micronutrient deficiencies.

Thus, restricting carbohydrate rich foods in Efficient weight loss may lead to low intake of thiamin, folate, niacin, riboflavin, vitamins A, Vegetariah/vegan, and E, pyridoxine, calcium, magnesium, djets, potassium, selenium, idets zinc 14 Without supplementation, deficiencies in vitamin K, linolenic acid and water-soluble vitamins, Enhances overall gut wellbeing vitamin B 12are common 9.

Vegetarians and more often vegans may be vitamin B 12 deficient, because vitamin B 12 is mainly found vgetarian/vegan animal source foods vegetarian/vevan.

More Metabolic health tips vitamin Subcutaneous fat and hormonal influences deficiencies are also vefetarian/vegan among vegans, compared with other dietary patterns As with all major lifestyle changes, health benefits were found to be among the main motivators also for people who have switched to LCHF 4.

Indeed, metabolic disturbances that may be improved with LCHF diet [such as glucose metabolism, triacylglicerols levels and blood pressure 17 ] are often the cause of various diseases, especially chronic noncommunicable diseases.

Diet quality and intake of bioactive compounds are independent risk factors for non-communicable diseases and all-cause mortality 18 Certain promotors of vegan, vegetarian or LCHF dietary patterns often consider only their dietary pattern as healthy and all the other dietary patterns wrong, creating myths in the public.

A high fat intake, high in SFA, is a well-established risk factor for high serum triacylglycerols and cholesterol levels. However, in majority of population high fat and particularly high SFA intake is associated with high sugar intake as part of a Western diet.

Metabolic millieu of individuals on LCHF dietary pattern is different to the ones on Western diet due to low carbohydrate intake 20 Short-term studies have been inconclusive about the effects of LCHF dietary pattern on serum cholesterol and triacylglycerols levels 92022 LCHF dietary pattern in overweight and obese subjects with weight loss has been associated with improved fat and glucose metabolism on short-term 2024but long-term effects without energy restriction are unknown.

On the upside, adherence to LCHF dietary pattern for a short period was associated with increased insulin sensitivity, better glucose regulation and lower risk for metabolic syndrome 9.

Contrary to the LCHF diet, vegetarians and vegans consume less dietary fats, in particular SFA, and also exhibit lower total serum and LDL cholesterol levels than omnivores 2. In fact, vegetarian dietary pattern was associated with cardiovascular disease prevention Energy intake is an important parameter as well, as it is important to maintain body mass.

Lower body mass index BMI was determined among vegetarians and vegans, which was associated with a lower risks of developing obesity, metabolic syndrome and type 2 diabetes mellitus It has been established that vegetarians and vegans have lower mortality rates from chronic noncommunicable diseases 13but this result may be partly due to an overall healthier lifestyle.

For instance, they often avoid smoking and drinking alcohol, have lower BMI and higher levels of physical activity than omnivores 2.

However, diets low in carbohydrate are also associated with improved health parameters Ketone bodies, which are synthesized when the usage of fatty acids is elevated, have been linked to the alleviation of several age-related diseases and to longevity [reviewed in 26 ].

It is known that with careful planning, one can achieve the recommended levels of all nutrients regardless of the omission of separate food groups 1527 The intake of SFA, dietary fibers and bioactive compounds is largely dependent on food choices within a given food group. However, only a small proportion of people seek the advice from an expert dietitian about proper replacement of omitted foods when transitioning to a new dietary pattern.

The aim of this study was therefore to compare diet quality and serum biomarkers in healthy normal weight adults with constant body mass, who followed either LCHF, or vegan, vegetarian or omnivorous diets for at least six months, without supervision of a dietitian.

The present study is a cross-sectional study that took place at the Faculty of Health Sciences, University of Primorska in Izola from December to October The study protocol was approved by the Slovenian National Medical Ethics Committee No. gov NCT Volunteers, highly interested in healthy nutrition, were recruited through a web survey posted on social media in groups dedicated to nutrition or specific dietary pattern.

The survey inquired on dietary pattern, motives for its selection, duration of adherence to present dietary pattern, and self-reported body height and body mass, stability of body mass in the last three months, age, presence of chronic diseases, presence of medication, pregnancy or lactation and an invitation to give a contact for a potential invitation to participate in the study.

The including criteria were adherence to dietary pattern LCHF, vegan, vegetarian or omnivorous for a minimum of six months, BMI between type error. After reaching 90 participants, new recruits were accepted based on their sex and BMI to obtain homogenous groups Figure 1.

Interested volunteers with no exclusion criteria received all the instructions regarding the measurements and questionnaires through an online session. Measurements included anthropometric and blood pressure measurements, blood withdrawal for biochemical analysis, 3-day Food Diary, Food Frequency Questionnaire FFQLifestyle questionnaire, International Physical Activity Questionnaire IPAQ and Socio-Economic Questionnaire.

Subjects completed 3-day Food Diary during the week before the visit at the University. They were instructed to record food intake for three days, two weekdays and one weekend day, to weigh and record all foods and beverages immediately before eating and to weigh any leftovers.

They were asked to include food labels and recipes for mixed dishes and in addition, to report taking any food supplements, including the dose, and to describe if they pursue any type of fasting.

Participants also completed FFQ validated for Slovene population FFQ includes nine food groups: milk and dairy products, vegetables, fruits, starchy foods, legumes, meat and meat products, fat and fatty foods, sugar and beverages. It consists of eight frequency measures: never, once per month, 2 to 3 times per month, 1 to 2 times per week, 3 to 4 times per week, 5 to 6 times per week, 1 to 2 times per day and 3 or more times per day; and 3 portion sizes: small, medium and large.

Participants received visualization tools for more accurate portion assessment. All 3-day Food Diaries and FFQ were checked by dietitian and any ambiguities and inaccuracies were addressed on the day of the measurements, to ensure the reliability of the data.

Dietary data from Food Diaries and FFQ were analyzed with the Open Platform for Clinical Nutrition OPEN. The first nine categories are scored positively and the last four are scored negatively.

The sum of all categories is HEI 0—with the higher score representing higher diet quality. Intake of every food parameter was used to calculate z -score based on world mean consumption, obtained from 11 datasets Z -score was converted in percentile and centered on zero by multiplying with 2 and subtracting 1.

The result was then multiplied with the overall inflammatory effect score, reported by the authors based on review of articles Overall inflammatory effect scores smaller than zero were considered anti-inflammatory and scores greater than zero pro-inflammatory.

Higher DII scores represent more pro-inflammatory diets. NOVA classification of processed foods classifies foods into four groups based on the processing degree: unprocessed or minimally processed foods, processed culinary ingredients, processed foods and ultra-processed foods.

Group 1 includes unprocessed foods such as fresh fruits, vegetable, seeds, fungi and algae and animal foods such as muscle, offal, eggs and milk. Minimally processed foods include foods that undergo processes including drying, crushing, grinding, powdering, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, chilling, freezing, placing in containers and vacuum packaging.

Group 2 includes processed culinary ingredients such as oils, butter, lard, sugar and salt. Allowed processes in this group are pressing, refining, grinding, milling and drying. Group 3 includes canned and bottled vegetables or legumes preserved in brine, whole fruit preserved in syrup, tinned fish preserved in oil; some types of processed animal foods such as ham, bacon, pastrami, and smoked fish, freshly baked breads, and simple cheeses to which salt is added.

Processes for group 3 consist of adding salt, oil, sugar or other substances from group 2 to group 1 foods and also cooking, baking and non-alcoholic fermentation.

Group 4 foods are created by series of industrial techniques and processes, including carbonated soft drinks, sweets, fatty or salty packaged snacks, candies, mass produced packaged breads, buns, cookies, pastries, cakes, margarine and other spreads, sweetened breakfast cereals, fruit yoghurt, energy drinks, pre-prepared meat, cheese, pasta and pizza dishes, poultry and fish nuggets, sausages, burgers, hot dogs, powdered and packaged soups, noodles and desserts Body height, waist and hip circumference were measured.

Body mass was measured using bioelectric impedance analyzer Tanita BC MA Tanita Corporation, Arlington Heights, IL, USA.

Body fat percentage, fat mass, lean mass, muscle mass, total body water and phase angle were measured using bioelectrical impedance analyzer Bodystat Quadscan Bodystat Ltd.

Blood pressure was measured with an automatic blood pressure monitor Model SEM-1 Omron Healthcare Company, Singapore. Cobas c analyser Roche, Basel, Switzerland with a specific Cobas c reagent for each parameter Roche, Basel, Switzerland was used to determine serum glucose, triacylglycerols, total cholesterol TClow-density lipoprotein cholesterol LDLChigh-density lipoprotein cholesterol HDLC and C-reactive protein CRP.

Non-HDL cholesterol was calculated as c TC — c HDLC. To control for endogenous cholesterol synthesis, we determined the expression of HMG-CoA synthase and HMG-CoA reductase in leukocytes of participants. For the isolation of RNA from peripheral lymphocytes, blood was collected into EDTA-vacutainers BD, Franklin Lakes, NJ, USA.

Louis, MO, USA. One μg of RNA was reverse transcribed with High-capacity cDNA Archive kit Applied biosystems, Foster city, CA, USA. Primer specificity was confirmed by melting curve inspection and relative gene expressions were calculated using Δct method.

: Fat intake and vegetarian/vegan diets

Plant-based, vegetarian and vegan diets	Vegetarians and more Efficient weight loss vegans intke Fat intake and vegetarian/vegan diets vitamin B intakf deficient, because vitamin Intke 12 is mainly found in animal source foods 2. Associations of dietary protein intake Metabolic health tips all-cause, intak disease, and cancer mortality: a systematic review and meta-analysis of cohort studies. This indicates that such diets may be easier for people to stick to than e. Only few studies reported follow-up periods after the finalized intervention. Effect of dietary fatty acids on serum lipids and lipoproteins: a meta-analysis of 27 trials. Higher DII scores represent more pro-inflammatory diets.
The vegan diet	Table 1 Study characteristics: baseline participant characteristics of included randomized controlled trials. Your product's name. Indeed, unhealthy plant-based diets rich in refined and processed carbohydrates and unhealthy fats are associated with higher risk of colon cancer, but healthy plant-based diets enriched in whole grains, legumes, and vegetables are associated with lower incidence of colorectal cancer, especially KRAS-wildtype subtype. Google Scholar Crossref. Donaldson MS.
The big fat question: How much fat should we be eating on a vegan diet?	Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter. Seaweed is vegetarian option for dietary iodine. One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Vegetarian diet: How to get the best nutrition A well-planned vegetarian diet is a healthy way to meet your nutritional needs. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references How does plant-forward plant-based eating benefit your health? American Heart Association. Accessed Jan. Colditz GA. Healthy diet in adults. Demory-Luce D, et al. Vegetarian diets for children. Landon MB, et al. Nutrition during pregnancy. In: Gabbe's Obstetrics: Normal and Problem Pregnancies. Philadelphia, PA: Elsevier; Libby P, et al. Nutrition and cardiovascular and metabolic diseases. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Vegetarian eating. Office on Women's Health. Department of Health and Human Services. Department of Health and Human Services and U. Department of Agriculture. Rogers CJ, et al. Preventive nutrition. Medical Clinics of North America. Protein foods. Craig WJ, et al. The safe and effective use of plant-based diets with guidelines for health professionals. Your best choice is natural nut butter that doesn't contain added sugars. Eat a handful of your favorite nuts or seeds, slather your toast in nut butter, or make pudding out of chia seeds to increase your healthy fat intake. Olive and coconut oils are both high-calorie, healthy fast food that can be used in moderation to up your unsaturated fat intake. Both oils have antioxidant, anti-inflammatory effects on the body, and coconut oil contains lauric acid, helping lower cholesterol and aid weight loss. Olive oil doesn't perform well under heat - it has a relatively low smoke point and releases toxic compounds when overheated. Use it as a drizzle on salads and other foods that don't need high heat. When you're cooking, opt for coconut oil, as it can withstand the high heat of the oven or stovetop without degrading. Eating chocolate might be the tastiest way for vegans to increase their healthy fat consumption. The best chocolate to eat is pure cacao nibs, crumbled pieces of the cacao plant's dried beans. Cacao is high in monounsaturated fat and antioxidants, so use these morsels in smoothies or baking. You can also eat a square or two of the darkest vegan chocolate bar you can find, which will contain the highest levels of cacao. Some of the vegan's best food options with healthy fats are soy-based. Soy is high in omega-3 fatty acids and a great source of other vitamins and minerals, like calcium and B vitamins. All soy-based products, like tofu or soy milk, offer the same benefits as soybeans themselves, as well as a whack of plant-based protein, which is always helpful for vegan dieters. We've already mentioned coconut oil and its many impressively healthy properties. The rest of the coconut is full of nutrition, too, from full-fat coconut milk to flakes and coconut meat. Capric and lauric acids support immune system function, and coconut products leave you feeling more satiated than other healthy fats, which aids weight loss. Better yet, coconut in all forms tastes incredible and adds richness to curries and sweet dishes. There's no doubt that certain fats help our bodies to function optimally. Add a few of these nutrient-dense foods into your vegan diet regularly to keep your omega fatty acid levels up! There's one essential piece of the tofu cooking process that many people miss - the press. Read our four best reasons to press your tofu here. We've heard loads about the health benefits of this Mediterranean oil, but some vegans refuse to use it - find out if olive oil is vegan. Imitation crab isn't crab, but it still isn't always safe for vegan consumption. Read more in our guide and find better options. Shop Tofu Draining Champion All Products. About Us. Our Impact. How To Press Tofu. Recipes Breakfast Soups Snacks Dinner Desserts. Write Us. CAD GBP USD. Prev Med ; 29 : 87 — Barnard ND , Scialli AR , Bertron P , Hurlock D , Edmonds K , Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol ; 85 : — Ågren JJ , Tvrzicka E , Nenonen MT , Helve T , Hänninen O. Divergent changes in serum sterols during a strict uncooked vegan diet in patients with rheumatoid arthritis. Br J Nutr ; 85 : — Gardner CD , Coulston A , Chatterjee L , Rigby A , Spiller G , Farquhar JW. The effect of a plant-based diet on plasma lipids in hypercholesterolemic adults: a randomized trial. Ann Intern Med ; : — Barnard ND , Cohen J , Jenkins DJA , Turner-McGrievy G , Gloede L , Jaster B , et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care ; 29 : — Burke LE , Styn MA , Steenkiste AR , Music E , Warziski M , Choo J. A randomized clinical trial testing treatment preference and two dietary options in behavioral weight management: preliminary results of the impact of diet at 6 months—PREFER study. Obesity ; 14 : — de Mello VDF , Zelmanovitz T , Perassolo MS , Azevedo MJ , Gross JL. Withdrawal of red meat from the usual diet reduces albuminuria and improves serum fatty acid profile in type 2 diabetes patients with macroalbuminuria. Am J Clin Nutr ; 83 : — Aldana SG , Greenlaw R , Salberg A , Merrill RM , Hager R , Jorgensen RB. The effects of an intensive lifestyle modification program on carotid artery intima-media thickness: a randomized trial. Am J Health Promot ; 21 : — Burke LE , Hudson AG , Warziski MT , Styn MA , Music E , Elci OU , et al. Effects of a vegetarian diet and treatment preference on biochemical and dietary variables in overweight and obese adults: a randomized clinical trial. Am J Clin Nutr ; 86 : — Elkan AC , Sjöberg B , Kolsrud B , Ringertz B , Hafström I , Frostegård J. Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study. Arthritis Res Ther ; 10 : R Barnard ND , Cohen J , Jenkins DJA , Turner-McGrievy G , Gloede L , Green A , et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, wk clinical trial. Am J Clin Nutr ; 89 : S — S. Miller M , Beach V , Sorkin JD , Mangano C , Dobmeier C , Novacic D , et al. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. J Am Diet Assoc ; : — Kahleova H , Matoulek M , Malinska H , Oliyarnik O , Kazdova L , Neskudla T , et al. Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with type 2 diabetes. Diabet Med ; 28 : — Mishra S , Xu J , Agarwal U , Gonzales J , Levin S , Barnard ND. A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study. Eur J Clin Nutr ; 67 : — Bunner AE , Agarwal U , Gonzales JF , Valente F , Barnard ND. Nutrition intervention for migraine: a randomized crossover trial. J Headache Pain ; 15 : Effect of a brown rice based vegan diet and conventional diabetic diet on glycemic control of patients with type 2 diabetes: a week randomized clinical trial. PLoS One ; 11 : e Lee KS , Lee JK , Yeun YR. Effects of a day intensive health promotion program combining diet and physical activity on body composition, physical fitness, and blood factors of young adults: a randomized pilot study. Med Sci Monit ; 23 : — Wright N , Wilson L , Smith M , Duncan B , McHugh P. The BROAD study: a randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutr Diabetes ; 7 : e Kahleova H , Tura A , Hill M , Holubkov R , Barnard N. A plant-based dietary intervention improves beta-cell function and insulin resistance in overweight adults: a week randomized clinical trial. Nutrients ; 10 : Shah B , Newman JD , Woolf K , Ganguzza L , Guo Y , Allen N , et al. Anti-inflammatory effects of a vegan diet versus the American Heart Association-recommended diet in coronary artery disease trial. J Am Heart Assoc ; 7 : e Sofi F , Dinu M , Pagliai G , Cesari F , Gori AM , Sereni A , et al. Low-calorie vegetarian versus Mediterranean diets for reducing body weight and improving cardiovascular risk profile. Circulation ; : — Djekic D , Shi L , Brolin H , Carlsson F , Särnqvist C , Savolainen O , et al. Effects of a vegetarian diet on cardiometabolic risk factors, gut microbiota, and plasma metabolome in subjects with ischemic heart disease: a randomized, crossover study. J Am Heart Assoc ; 9 : e Kahleova H , Petersen KF , Shulman GI , Alwarith J , Rembert E , Tura A , et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults. JAMA Netw Open ; 3 : e Garousi N , Tamizifar B , Pourmasoumi M , Feizi A , Askari G , Clark CCT , et al. Effects of lacto-ovo-vegetarian diet vs. standard-weight-loss diet on obese and overweight adults with non-alcoholic fatty liver disease: a randomised clinical trial. Arch Physiol Biochem ; 9 : 1 — 9. Barnard ND , Alwarith J , Rembert E , Brandon L , Nguyen M , Goergen A , et al. A Mediterranean diet and low-fat vegan diet to improve body weight and cardiometabolic risk factors: a randomized, cross-over trial. J Am Nutr Assoc ; 41 : — Kris-etherton PM , Dietschy J. Design criteria for studies examining individual fatty acid effects on cardiovascular disease risk factors: human and animal studies. Am J Clin Nutr ; 65 : S. United Nations. Transforming our world: The agenda for sustainable development. Mach F , Baigent C , Catapano AL , Koskina KC , Casula M , Badimon L , et al. Atherosclerosis ; : — Chemistry behind vegetarianism. J Agric Food Chem ; 59 : — Mustad VA , Etherton TD , Cooper AD , Mastro AM , Pearson TA , Jonnalagadda SS , et al. Reducing saturated fat intake is associated with increased levels of LDL receptors on mononuclear cells in healthy men and women. J Lipid Res ; 38 : — Miettinen TA. Cholesterol production in obesity. Circulation ; 44 : — Vanpatten S , Ranginani N , Shefer S , Nguyen LB , Rossetti L , Cohen DE. Impaired biliary lipid secretion in obese Zucker rats: leptin promotes hepatic cholesterol clearance. Am J Physiol Gastrointest Liver Physiol ; : G — G Scarpace PJ , Zhang Y. Leptin resistance: a prediposing factor for diet-induced obesity. Am J Physiol Regul Integr Comp Physiol ; : R — R Kjeldsen EW , Thomassen JQ , Rasmussen KL , Nordestgaard BG , Tybjærg-Hansen A , Frikke-Schmidt R. Impact of diet on ten-year absolute cardiovascular risk in a prospective cohort of 94 individuals: a tool for implementation of healthy diets. Lancet Reg Health Eur ; 19 : SCORE2 working group and ESC Cardiovascular risk collaboration. SCORE2 risk prediction algorithms: new models to estimate year risk of cardiovascular disease in Europe. Delgado-Lista J , Alcala-Diaz JF , Torres-Peña JD , Quintana-Navarro GM , Fuentes F , Garcia-Rios A , et al. Frikke-Schmidt R , Nordestgaard BG , Stene MCA , Sethi AA , Remaley AT , Schnohr P , et al. Association of loss-of-function mutations in the ABCA1 gene with high-density lipoprotein cholesterol levels and risk of ischemic heart disease. Haase CL , Tybjærg-Hansen A , Qayyum AA , Schou J , Nordestgaard BG , Frikke-Schmidt R. HDL Cholesterol and ischemic cardiovascular disease: a Mendelian randomization study of HDL cholesterol in 54, individuals. J Clin Endocrinol Metab ; 97 : E — E Haase CL , Tybjærg-Hansen A , Grande P , Frikke-Schmidt R. Genetically elevated apolipoprotein A-I, high-density lipoprotein cholesterol levels, and risk of ischemic heart disease. J Clin Endocrinol Metab ; 95 : E — E Voight BF , Peloso GM , Orho-Melander M , Frikke-Schmidt R , Barbalic M , Jensen MK , et al. Plasma HDL cholesterol and risk of myocardial infarction: a Mendelian randomisation study. Bowman L , Hopewell JC , Chen F , Wallendszus K , Stevens W , Collins R , et al. Effects of anacetrapib in patients with atherosclerotic vascular disease. N Engl J Med ; : — Keene D , Price C , Shun-Shin MJ , Francis DP. Effect on cardiovascular risk of high density lipoprotein targeted drug treatments niacin, fibrates, and CETP inhibitors: meta-analysis of randomised controlled trials including patients. BMJ ; : g Barter PJ , Caulfield M , Eriksson M , Grundy SM , Kastelein JJP , Komajda M , et al. Effects of torcetrapib in patients at high risk for coronary events. Schwartz GG , Olsson AG , Abt M , Ballantyne CM , Barter PJ , Brumm J , et al. Effects of dalcetrapib in patients with a recent acute coronary syndrome. The HPS2-THRIVE Collaborative Group. Effects of extended-release niacin with laropiprant in high-risk patients. Lincoff AM , Nicholls SJ , Riesmeyer JS , Barter PJ , Brewer HB , Fox KAA , et al. Evacetrapib and cardiovascular outcomes in high-risk vascular disease. Fresán U , Sabaté J. Vegetarian diets: planetary health and its alignment with human health. Adv Nutr ; 10 : S — S Jenkins DJA , Kendall CWC , Marchie A , Faulkner DA , Wong JMW , De SR , et al. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. Jenkins DJA , Kendall CWC , Faulkner DA , Nguyen T , Kemp T , Marchie A , et al. Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. Higgins JPT , Eldridge S , Li T. Chapter Higgins JPT , Green S. Oxford University Press is a department of the University of Oxford. It furthers the University's objective of excellence in research, scholarship, and education by publishing worldwide. Sign In or Create an Account. Advertisement intended for healthcare professionals. Navbar Search Filter European Heart Journal This issue ESC Publications Cardiovascular Medicine Books Journals Oxford Academic Mobile Enter search term Search. Issues More Content Advance Articles Editor's Choice Braunwald's Corner ESC Guidelines EHJ Dialogues Issue a Glance Podcasts CardioPulse Weekly Journal Scan European Heart Journal Supplements Year in Cardiovascular Medicine Asia in EHJ Most Cited Articles ESC Content Collections Submit Author Guidelines Submission Site Why publish with EHJ? ESC Publications. Advanced Search. Search Menu. Article Navigation. Close mobile search navigation Article Navigation. Volume Article Contents Abstract. Supplementary data. Author contributions. Data availability. Journal Article. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Caroline A Koch , Caroline A Koch. Department of Clinical Biochemistry, Copenhagen University Hospital—Rigshospitalet. Oxford Academic. Emilie W Kjeldsen. Department of Clinical Medicine, Faculty of Health and Medical Sciences, University of Copenhagen. Ruth Frikke-Schmidt. Corresponding author. frikke-schmidt regionh. Revision received:. PDF Split View Views. Select Format Select format. ris Mendeley, Papers, Zotero.
The vegetarian eatwell guide	Low-calorie vegetarian versus Mediterranean diets for reducing body weight and improving cardiovascular risk profile. If you have special dietary requirements or medical needs, you might want to speak with a dietitian. Sargrad KR , Homko C , Mozzoli M , Boden G. Oxford University Press News Oxford Languages University of Oxford. J Hum Nutr Diet. Iguacel I , Huybrechts I , Moreno LA , Michels N.