Vegetarianism - types and differences. Nutritional features of vegetarian children. Nutrition for osteoporosis: what can and cannot? Healthy and unhealthy foods for osteoporosis

Both medical professionals and the general public are aware of examples of successful adherence to such a limited diet, in which there is no place for an animal component. Adherents of these nutritional beliefs replace essential amino acids with vegetable protein. Some (vegetarians) do not give up animal products, for which you do not need to kill an animal. The situation is especially interesting with the fruitarian. Fruitarianism - this is the observance of such a diet for which only the fruits of plants (fruit and some vegetable crops) are used, for which the plant does not have to be destroyed. True fruitarianism also does not accept the use of root crops and leaf parts of the plant. The food is usually juicy fruits and berries, fruit vegetables, often, but not always, with the addition of nuts, legumes, grains and seeds.

This is where the main nonsense is contained. True adherents of fruitorianism manage to live and live very well without getting not only animal but also vegetable protein.

However, fruitorians are also raw foodists. They do not accept heat treatment of fruits, they very rarely mix them together, and even more so they do not fill them with anything (neither honey, nor vegetable oil). If fruitorians allow the consumption of nuts or seeds, they are extremely young and have not lost moisture, in small quantities. Drying of fruit is also discouraged, as an exception may be outdoor drying at low temperatures.

Another principle fruitorianism is the consumption of exclusively natural, chemically unprocessed fruits. Since fruitorians are very often interested in eating vegetables and fruits from their region of residence, their share may increase in the fertile season, and not decrease in the fertile one. Fruitarianism, therefore, can be seasonal.

Among other variations fruitorianism, except seasonal:

• allow heat treatment of fruits,
• allow the preparation of juices from fruits,
• allow the use of nuts, beans, cereals, seeds,
• use only fully ripe fruits, that is, those that have fallen to the ground,
• an extended version, where 80% of the diet falls on the share of fruit eating, another 10% is the protein and fat component.

The Argumentation of Fruitarianism

I wonder what practice fruitorianismdid not arise spontaneously. Many of its adherents argue that it is absolutely natural for humans to be fructivorous, but in terms of facts, not assumptions, it should be noted that the first colonies of fructivorous people were identified at the beginning of the 20th century in California, Argentina and Australia. Among certain groups of the local population, these practices are enjoying obvious success. By consuming a maximum of 20 grams of protein per day (its minimum concentration is in the same fruits), people feel great there. Worldwide fruitorianismpopularized by representatives of individual moral practices. Their arguments are as follows:

• from an ethical point of view - the harmonious coexistence of a person with all living things (both plants and animals) is observed, optimal health is achievable without minimal harm to the environment;
• from a nutritional point of view, fresh, naturally grown fruits are of the highest nutritional value for humans;
• from the point of view of human evolution - on the basis of a comparative analysis of the digestive system of various mammals, it was concluded that fruit-eating is inherent in humans and only in the process of evolution did he begin to cook food and became omnivorous; for the primates closest to humans, fruit-eating is still a priority;
• from an environmental point of view, such a diet has a positive effect on the environment of a modern person; this is the restoration of green spaces, and the avoidance of pollution from agricultural work, and all-important improvement of the microclimate;
• from an economic point of view, this is a materially profitable practice, since there are savings in production costs and kitchen equipment, and the fruits themselves are a very easily reproducible type of food;
• medically sound arguments for fruitorianismis not, however, adherents of this style of eating note the prevention of any diseases, including mental ones, the formation of a slender body, improved vision and brain activity.

The Dangers of Fruitarianism

Very often, it is beyond the power of either their relatives, or even certified doctors, to dissuade a raw foodist, vegan or fruitarian in his preferences. The strongest argument is exemplary examples among fellow-spirits. And it becomes useless to appeal to the fact that nutrition should be balanced and varied.

Let's talk then about statistical and clinically proven data. Long-term observations and studies (led by Klaus Leizmann, Germany, 1996-1998, 1999; Finland, 1982, 1995, 2000) with the participation of raw foodists and fruitorians indicate the nutritional deficiency of this diet. And it manifests itself in the following:

• 57% of those observed had a lack of total body weight;
• every third woman under the age of 45 suffers from amenorrhea;
• 45% of men and 15% of women are diagnosed with iron deficiency anemia;
• blood tests show a lack of calcium, iron, magnesium, iodine, zinc, vitamins E, D and B12;
• although magnesium, iron and vitamin E were supplied with food in sufficient quantities, they were not properly absorbed;
• in the same way, a sufficient intake of beta-carotene with food does not lead to blood saturation with vitamin A;
• in the blood of raw foodists, the content of vitamin B12 is critically reduced. what is fraught with mental disorders, and its artificial replenishment or normalization of the diet does not always bring improvement, since the cells responsible for its assimilation tend to die;
• a low level of fatty acids is noted in the blood of raw foodists, which irreversibly affects the restructuring of both metabolic processes and hormonal levels
• raw foodists are more likely than usual to face the problem of tooth enamel erosion.

Debunking Myths About Fruitarianism

Because the fruitorianism representatives of some (more often eastern) spiritual practices are often adhered to, it is very difficult to argue with them. First of all, it should be advised that this style of eating should not go into the experiment. And if the interest is maximum, then realize your enthusiasm in part without fail under the guidance of a nutritionist.

Very often, certain categories of the population lack trust or respect for doctors, but the consultations of highly qualified specialists have not harmed anyone yet. Under the supervision of a physician and in accordance with his recommendations, you can adjust your diet in a convenient way. If you are leaning towards a vegetarian or raw food diet, what prevents you from visiting the medical office once a quarter or six months for a profile examination or blood monitoring?

You can rely on life experience or moral convictions, your own or another person you respect, but if after several months the concentration of essential trace elements in the blood decreases, then is the principle more important than health?

Special attention should be paid to the misconceptions in which many fruitarian or raw food eaters are:

• amenorrhea in women - the absence of menstruation can be perceived as normal, as if a woman has reached the peak of "purity"; in fact, hormonal disorders occur, every day more and more irreversible;
• lack of need for amino acids - with products of animal origin and only partially vegetable, a person receives a certain spectrum of essential amino acids that are not produced by the body itself; you ask how other Fruitarian live and live; the point is that the needs of each organism are individual and determined, for example, by age; the average human need for protein is covered by vegetarianism by 50% and is not at all covered by fruitarianism, and this is a fact;
• detoxification of the body - firstly, the most valuable for detoxification is such a component as fiber and it is found in abundance in cereals, and secondly, detoxification should continue for several days or a week, which means that restricting the diet towards the prevalence of the plant component will be enough only for this term.

Today, more and more often, doctors are faced with the consequences of fruitarianism and a raw food diet. A safer practice is vegetarianism and hardly veganism. People come to medical institutions with complaints of disorders of the nervous system and digestion, they are diagnosed with anemia and osteoporosis. Insufficient nutritional value of the selected diet is reflected by muscular dystrophy or lack of weight, as well as underdevelopment of the heart muscle.

Strongly contraindicated fruitorianism in childhood. Children born to fruitarian mothers are diagnosed with anemia, mental and physical retardation, problems with the nervous system and other abnormalities. The very fact that women, due to fruitorianism, tend to disrupt the menstrual cycle, indicates not the most suitable time for procreation.

In general, any consequences of fruitorianism come from the limitation of this diet. If this is the right menu for someone, then his case can be very individual. If fruitarianism, like a raw food diet, you tend to use because of your moral convictions, then remain attentive to your well-being and, at the slightest deviation, make a choice in favor of health.

The word "vegetarianism" comes from the Latin "vegetabile" - plant, "vegetabilis" - vegetable. Previously, nutritionists distinguished two types of vegetarianism: Old Vegetarianism (allowing the use of only plant foods - cereals, nuts, legumes, berries, fruits, vegetables, herbs), and Young Vegetarianism (allowing, along with plant foods, the use of animal proteins - fish, poultry, milk, cottage cheese, sour cream, cheese, eggs, honey). At the moment, these terms are not used, and new directions have appeared in vegetarianism.

In general, vegetarianism is very beneficial for our body, however, we in no way urge to become avid vegetarians who do not tolerate animal food by their nose. As you know, everything is good in moderation, therefore, if you are lovers of kebabs and tobacco chickens, do not deny yourself the pleasure of eating deliciously, because food is one of the pleasures known to man since ancient times.

Types of vegetarianism

• Veganism is pure vegetarianism, that is, the use of purely plant-based products, the exclusion of any animal products - meat, dairy, eggs and even honey.
• Lacto-vegetarianism is eating dairy products along with vegetables and fruits. Cheese, butter, eggs, cream, ice cream and milkshakes are also allowed.
• Ovo-vegetarianism - eggs are also allowed to be consumed with vegetables and fruits.
• Lacto-ovo vegetarianism is eating vegetables, fruits, dairy products and eggs. It is the most widespread type of vegetarianism in the world.
• Sproutarianism - food based on sprouts - sprouted grains of wheat, peas and other grains and legumes, raw foods are also added.
• Fruitarianism - any part of plants that can be easily plucked is allowed in food - fruits, berries, cereals, legumes, tomatoes, eggplants. This food also allows juices in the diet.
• A raw food diet is a food system that excludes all foods that have been cooked at temperatures above 48'C.
• Young vegetarianism - along with vegetables and fruits, the use of white meat, poultry and fish is allowed occasionally.

Why have food systems based on the elimination of animal products become so popular lately? Proponents of vegetarianism base their choice on economic, religious and moral reasons. Some of them argue that man was created not to eat "his smaller brothers", but to eat exclusively plant foods that are good for health.

Of course, fatty acids, cholesterol, extractive substances and purines enter the human body with meat. When smoking and frying, nitrosamines and other toxic substances harmful to humans are formed, which under certain conditions can have a harmful effect on the body. However, if you do not constantly eat one fried meat or smoked sausage, but combine them with other products - salad, vegetable side dishes, dairy products, then one cutlet eaten a day will certainly not bring harm. And if you also cook meat correctly, for example, in a double boiler or bake in the oven, then the benefits of such food are much more than from vegetables alone. In addition, we must not forget about the fat-soluble vitamins that a person receives with meat.

The recommendations of doctors regarding the restriction of meat and some animal products applies primarily to people of retirement age, as well as those suffering from certain diseases - atherosclerosis, coronary heart disease, gout. And under such conditions, vegetables can even improve the body somewhat.

As for the vegetarian diet of children, it can harm the health of the baby, especially pure vegetarianism, since a plant diet does not contain the entire set of elements necessary for the development and growth of a little man.

Features of vegetarianism

Vegetarian cuisine is a cuisine that combines both traditionally vegetarian dishes from different cuisines of the world, and their adapted versions. It is characterized primarily by the absence of animal food.

Vegetarianism cannot be equated with any national cuisine, it is rather a way of life that is inherent in many in different countries. Therefore, when we say "vegetarian cuisine" we mean only the ingredients of the dishes

In general, vegetarianism can be characterized by the absence of animal food - meat, fish, poultry, seafood of animal origin, and all products made from them. Depending on the type of vegetarianism, some of the following foods may or may not be present in vegetarian cuisine: dairy products, eggs, honey. Fully vegetarian - vegan cuisine - excludes all animal products.

Foods that vegetarians consider "right":

Many vegetarians, refusing slaughter food, significantly expand their diet at the expense of relatively rare or less common foods. This is partly why vegetarian cuisine is rich in a relative variety of plant foods.

• Cereals and products from them: bakery products, pasta, cereals, cereals and cereals (English corn flakes), cereals, rice, buckwheat, millet, barley, wheat, rye, bulgur, couscous, etc., and also: flour from them and their sprouts.
• Legumes and products from them: for the most part, they replace (in nutritional value) animal products, in particular: peas, beans, beans, soy and soy products (tofu, soy milk, soy meat), chickpeas, lentils, mung beans (mung bean ), and others, as well as flour from them and their sprouts. The beans are also cocoa beans.
• Any vegetables, including pickling and pickling.
• Any fruit, including dried fruit.
• Nuts and Seeds: Sunflower seeds, pumpkin seeds, sesame seeds (sesame), walnuts, peanuts, hazelnuts, cashews, flaxseeds.
• Vegetable oils: sunflower, olive, corn, soybean, peanut, sesame, palm, coconut, flaxseed oils, vegetable margarine, solid vegetable fats, cocoa butter, and others.
• Mushrooms: champignons, porcini mushrooms, honey mushrooms, oyster mushrooms, shiitake mushrooms, and other edible mushrooms.
• Any vegetable seasonings.
• Other products: olives, seaweed.

In vegetarian cuisine, in addition to the usual food products, there are often some special products that are practically unfamiliar to the general population. First of all, protein-rich soy and wheat products: tofu, soy milk, soy meat, seitan, tempeh, etc .;
common in certain countries, sometimes exotic, products that have become available all over the world: amaranth, quinwa, avocado, miso, seaweed, spices, etc.

Almost all drinks are vegetarian. The only exceptions are some drinks. Among them are alcoholic beverages, which are purified using animal products. Among these "non-vegetarian" drinks are some wines and distillates, some British beers.

Traditional vegetarian meals

Many traditional dishes are vegetarian or have minimal animal food. The combination of such dishes, often borrowed from various national cuisines, is an important part of vegetarian cuisine. These are, in particular, numerous dishes of Indian, Lebanese, Italian and Ethiopian cuisines, as well as Mediterranean and East Asian cuisine in general. They have an abundance of dishes made from noodles, rice, legumes, wheat, vegetables, etc.

Russian cuisine is rich in vegetarian dishes from cereals, legumes and root crops.

Vegetarian cuisine also includes dishes that are adapted versions of non-vegetarian dishes. Recipes are "vegetarian" by replacing animal products with plant foods. Some vegetarians reject adapted dishes, preferring only traditional ones, although the adapted versions are completely vegetarian.

For example, poultry and fish are replaced by foods rich in vegetable protein. Among them: soy meat, seitan, tempeh, beans, beans, tofu, sometimes mushrooms, eggplant, avocado, potatoes. Spices and marinades are often used in the preparation of such products. Sometimes, however, meat is simply excluded from the recipe, and its lack in a dish can be compensated by an increase in the amount of vegetables or other products. Regular cow's milk is replaced with water, soy, rice, coconut, or other plant-based milk. But it is difficult to find a replacement for eggs. In pancakes and baked goods, eggs are sometimes replaced with mashed bananas and tofu, starch flour (wheat, rice, potato), special vegetable substitutes, etc., and a combination of several substitutes. It is known that eggs in baked goods not only add flavor, but also adhere to the dough and give it color. Therefore, many believe that it is possible to use turmeric, which holds the dough together and turns it yellow. In other dishes, eggs can be replaced, sometimes, with flour, avocado, potatoes. In salty dishes, black salt can be added instead of eggs, it smells like eggs.

Butter and animal fats are replaced with all kinds of vegetable oils, vegetable margarines, etc. On sandwiches - with vegetarian pate and avocado, cocoa butter. Some vegetable oils (such as coconut and palm oils) and margarines, like animal fats, are rich in saturated fatty acids. Nutritional yeast is sometimes used to add a cheesy flavor to dishes and sauces in addition to the thick cream cheese consistency. The honey is replaced with jam, molasses, sugar beet syrup, maple syrup.

Nutrition for Vegetarian Children

If, due to the religious (or some other) beliefs of the family, the child is forced to become a vegetarian, then it is better to give preference to the diet of lacto-ovo vegetarians or lacto-vegetarians, who do not exclude the use of dairy products and eggs, since the baby needs protein for full development. Extreme manifestations of a vegetarian diet, such as fruitarianism or a raw food diet, according to research by scientists, negatively affect the development and growth of a child and, accordingly, cannot be recommended for young (infants) and middle-aged children.

Newborn children who are vegetarians must receive breast milk from their mothers until at least 6 months of age, since the composition of milk of vegetarian women is absolutely identical to the milk of non-vegetarian women and is absolutely adequate in terms of nutritional value. If, for some reason, breastfeeding is not possible, then the nutrition of children should include specialized soy mixtures - breast milk substitutes.

The rules for gradually introducing complementary foods and solid foods into the child's diet for vegetarians are exactly the same as for non-vegetarians. At the age of 4-6 months, the child can gradually enter into the diet of rice, buckwheat, oatmeal or corn porridge with milk or mixed with baby food.

On the Russian market, soy-based baby food products such as soy milk, kefir, cottage cheese, curds are widely represented. They can be used in the same volume and quantity as products based on cow's milk, provided that the product is well tolerated. A vegetarian child must necessarily receive vegetable purees, juices in the same assortment and in the same quantities as a non-vegetarian child.

When it comes time to introduce high-protein foods into the diet, vegetarian children can get protein products from soy - tofu in the form of gruel or puree, soy or milk yogurts, boiled egg yolks and cottage cheese.

In the future, at the age of 1-1.5 years, the baby can begin to be given pieces of tofu, cheese, soy cheese. As for vegetarian legume dishes, they should still be postponed until later when the child reaches 3 years of age, since the coarse fibrous fiber of legumes can provoke the formation of a large amount of gas in the baby's intestines.

Thanks to the modern technology of processing by the method of pre-germination of soybeans, today many new products for baby food with good taste and nutritional properties are being produced. For example, these include extrusion products in the form of breakfast cereals and confectionery (possible types of cookies, muffins). These sweet novelties can to some extent replace the delicacies based on ingredients of animal origin for vegetarian children and significantly diversify the menu.

“I have been following a vegetarian diet for several years now. But recently, after an examination, I was found to have increased bone fragility. Is it possible to continue to eat as I used to? "

Maria N. Klin

The question is answered by the candidate of medical sciences, senior researcher of the Federal State Budgetary Institution "Endocrinological Research Center" in the capital Zhanna Evgenievna Belaya.

Sesame or cheese

It is not entirely clear from the letter how serious the situation is. Whether osteoporosis, which is characterized by low bone mineral density, has been identified, or has fractures already occurred. During the examination, osteopenia could also be detected. This is a small decrease in bone density, which is highly likely to develop into osteoporosis.

Dietary habits, including avoiding animal foods, can affect calcium, vitamin D, and protein intake. All three components are important for bone tissue.

The main suppliers of calcium are dairy products. It is important to remember here that the percentage of fat content of products, contrary to popular belief, does not affect the absorption of calcium. In addition, with age, it is better to choose low-fat fermented milk products so as not to raise cholesterol levels.

Calcium is also found in plant foods - sesame, cauliflower, parsley and dill, nuts, soy, as well as fruits such as persimmons. But there is an opinion that calcium obtained from animal products is better absorbed by the body.

At the same time, for the prevention of increased fragility of bones, vitamin D is necessary, which contributes to better absorption of calcium in the intestine. Most of it is formed when the skin is exposed to sunlight, but there are some foods that help replenish the body's reserves. These are fatty fish, butter and dairy products, cereals. A very important point - with age, the skin almost twice loses its ability to actively consume vitamin D. Therefore, after 50 years, you should not place high hopes on the sun's rays, it is necessary to provide access to this important vitamin in other ways.

Finally, collagen protein is an essential component of bone tissue, which largely determines its strength. It is mostly found in plant foods, especially beans. That is, in this case, plants can "lend a shoulder".

Correct diet

As you can see, the situation is ambiguous. Therefore, the algorithm of action is as follows. If the doctor has already diagnosed the problem, then it is important to evaluate how rational your diet is. Wouldn't it be better to go back to the traditional food set that also includes animal foods? Or, alternatively, switch to a lacto-vegetarian diet, in which dairy products and eggs are allowed. But it's important to remember that the calcium content of foods varies. For example, if only 70 g of Parmesan cheese is needed for the daily allowance, then 3/4 liter of milk is needed. The problem can be solved by using calcium and vitamin D supplements.

Of course, a nutritious diet will provide additional support to your body. But he cannot radically change the situation. Problems with bone tissue and bone fractures with minimal trauma are not always due to nutrition. Much more often, the disease develops with age or due to other ailments. Therefore, you need a thorough examination and, if necessary, treatment.

Natalia EPIFANOVA

Proponents of fruitarianism are sure that it is fruits that should become the basis of the human diet. And yet, the transition to this unique style of eating must include some psychological preparation, as well as the sequential passage of several stages. With advice and guidance, it's much easier to get through change. If the concept of fruitorianism at least in some aspects causes you negative emotions, then it may be better for the body to refrain from transition.

Who are the Fruitarian?

True fruitorians eat only ripe, raw fruits, considering such food to be quite rational and sufficient to maintain health. But there are variations in the diet, they are made up for reasons of usefulness or personal taste preferences. Strict adherents of the direction eat only those fruits that have passed the natural process of ripening, and were not plucked by man.

The fruitarian diet.

The basic rule of fruit eaters is that fruits can only be washed or peeled before consumption. Mixing fruits with each other, seasoning with something or subjecting them to cooking is strictly prohibited. Nuts are increasingly being eliminated from the diet. However, there are also fruitians who eat young, fresh nuts with maximum moisture content.

The use of dried fruits is permissible, but only if they have been dried in the air, and not in the chamber. The choice is made in favor of fruits grown in regions with a favorable ecology, without the use of any chemicals. "Own" fruits are highly valued as they do not undergo additional processing before transportation.

Some fructorians eat only partially, increasing or decreasing the proportion of fruits, for example, depending on the season. In winter, when fruits are not of excellent quality and freshness, their content is reduced, and in summer and autumn, they are increased. Cucumbers, bell peppers, tomatoes and other vegetables are also included in food. The consumption of vital plant parts is not recommended.

Exercise caution when changing eating habits.

The transition from omnivorousness to fruitarianism is a very difficult step. For people who are overweight, have chronic ailments or allergies, eating these foods can be the only path to healing and transformation. And yet it is wrong to regard this direction as a panacea.

Without a clear and correct understanding of the principles of fruitarianism, a person can cause irreparable harm to the body. There is a mass of evidence of this, it is enough just to look at thematic forums. You should not take someone else's example as a standard, you need to adequately assess the state of your own body. Ultimately, food should provide strength, energy and satisfaction, not hungry hallucinations and nervous breakdowns.

How to transition: abruptly or smoothly?

How to switch to fruitarianism without provoking gastrointestinal problems? Fruit eaters themselves disagree about the optimal timing of the transition. Some well-known nutritionists are firmly convinced that the transition period is not necessary at all.

In any case, two paths are distinguished: sharp and smooth. With an abrupt transition, it is often impossible to avoid the strongest stress for the nervous system. At the same time, there is a rapid weight loss, which negatively affects the state of the entire body.

A smooth transition to fruitarianism includes several stages:

1. Acquaintance with the theoretical side of fruitorianism, study of literature, communication with like-minded people.
2. Going from fried food to boiled food.
3. The transition from cooked food to raw. The amount of raw food should be at least 25% of the total diet.
4. Cleansing procedures, fasting for 1-3 days under the supervision of doctors.
5. Smooth introduction of "raw" days. Practice based on your overall health - every other day or two.
6. Refusal from dairy products.
7. Substitution of animal fats for sesame, flax, seeds, nuts.
8. Switching to a raw food diet.
9. The transition to fruitarianism.

• Objectively assess your strength. Being depressed, depressed, or emotionally exhausted is not the best time to transition to a new style of eating. The first step may be to quit bad habits.
• Take a clear position. If you decide to switch to fruitarianism, then let the decision be final. Resist the temptation to return to your normal diet in stressful situations.
• Avoid eating. For the first time, before attending events with traditional food, it is better to pre-eat at home and take fruit with you.
• Replenish food supplies. The refrigerator should not be empty, and even for guests, do not buy prohibited foods. You can go to the shop for guests at any time.
• Physical activity and sports. Fitness will become a psychological incentive to eat healthy food.
• During the transitional phase, listen to your body. If the body does not cope, does not agree to become a fruitarian, then it may be worth trying later.
• Watch your weight. Avoid the situation of losing weight below normal, because fruitorianism is designed to strengthen the body, not destroy it.
• Fruitarianism can be different: tough and not very. Try to diversify your food in one direction or another. Some fruitians drink juices and eat nuts.

Before you finally decide to change your usual diet, you should think carefully. Do not expect a quick positive effect from the transition to fruitarianism, the benefits and harms of this nutrition system are individual for everyone.

Several "pros" and "cons" of the transition to fruitarianism.

Pros of Fruitarianism.

• Of all raw foods, fruits are the healthiest and most delicious.
• A diet consisting of only fruits can cure many diseases caused by physical toxemia in a short time.
• The fruit diet leads to weight loss, you get a slim, beautiful body.
• Improving health will not keep you waiting: immunity rises, wounds heal faster.
• Fruit-eaters often have heightened senses, for example, taste or smell.
• The mental state improves. Many fruit eaters report the feeling of "floating in the air."
• The body needs less water as fruits contain a significant proportion of juice.

Cons of fruitarianism.

• The price of fruit is quite high today, while the quality is poor. Hypothermia, fumigation and transportation significantly affect the vitamin composition of foods. Ideally, fruitarianism involves consuming fresh fruit all year round.
• Fruitarianism leads to significant weight loss, which is subsequently stabilized. Often, a person's appetite disappears, and it is very difficult to gain weight by eating only fruits.
• The fruits that we have the opportunity to purchase in the store differ significantly from their natural counterparts in terms of sugar content. Eating only store fruits, a person runs the risk of getting an excess amount of sugar, which provokes the symptoms of diabetes mellitus and complicates the work of the pancreas.
• An elevated emotional state, which is comparable to the effect of the use of weak drugs, can be nothing more than a lack of zinc in the body. The second symptom of zinc deficiency is loss of libido, and it is also seen in some Fruitarian people.
• It must be remembered: fruitarianism is based on the opinion that fruits are wholesome and healthy, and therefore the best food for humans. If your eating habits are causing you significant stress, it may be safer to back down.

19/02/2015

Fruits, fruits, and nothing but fruits. Can you survive?

What is the Frutarian Diet? How safe is it and what advantages does it have over other types of vegetarianism?

Fruitarianism, or the fruitarian diet, is the strictest option for vegetarianism, since it involves eating only fruits (or fruits for 2/3 of the diet). While such a diet may seem healthy, improper use of it can lead to many health problems. Actor Ashton Kutcher learned about this in his sad experience, who, after switching to fruitarianism, ended up in the hospital. What are the rules of this nutritional system, does it benefit our health?

Fruitarianism is a vegetarian diet that excludes not only meat, dairy products and eggs, but also vegetables. Only fruits predominate in the diet, although one of the variants of the system, the most moderate, involves the introduction of nuts, seeds and seeds into the menu. Fructorians are moving away from cooking and other forms of cooking fruit. In fact, these are raw foodists who do not use heat treatment of products (fruits).

Basic rules of fruitarianism

This diet is based on fruits (including those that are recognized as vegetables in cooking, but are botanically classified as fruits):

• sour (all citrus fruits, kiwi, pineapple, pomegranate, grapefruit);
• medium acid (blackberries, apples, cherries, cherries, mangoes, peaches);
• sweet (bananas, figs, papaya, melon, grapes, watermelon);
• oil (avocado, coconut, olives);
• dried fruits (dates, prunes, raisins)
• unsweetened (vegetables that are botanically referred to as fruits, for example, eggplant, cucumber, tomato).

Fruitarians cannot eat fruits that are harvested from "killed" plants, so they only eat fruits that grow on trees and bushes.

The most radical fruitarians eat only those fruits that themselves fall to the ground. It is important that they are environmentally friendly, that is, they do not contain pesticides and other chemicals.

According to the rules of fruitarianism, you need to eat small portions of fruit, but often, every 2-3 hours. In addition, you should drink 2 liters of liquid a day in the form of water or fresh juices or cocktails.

Pros and cons of frutarianism

pros

Is a fruit diet healthy? It is really healthy - provided that it lasts for several days and has the goal of detoxifying the body and shedding a few pounds. This diet can only be repeated from time to time. Then its advantages will be a gradual decrease in cholesterol levels, blood pressure, and a decrease in body weight. Research shows that fruits can also reduce the risk of cancer and other chronic diseases.

So, the pros of fruitorianism:

• Reducing cholesterol, benefits for the heart and blood vessels
• Weight loss
• Prevention of certain types of cancer
• Unloading the body (as part of a detox event)
• Saturation of the body with vitamins

Minuses

Fruitarianism as a lifelong diet is not a good solution, however. Doctors note that all mono-diets used for a long time are unfavorable to health. Fruitarianism is a strict diet with low energy potential.

Its main disadvantage is, first of all, insufficient content of complete protein and deficiency of calcium, iron and zinc, which can lead to chronic fatigue and increase the risk of osteoporosis. Vitamin B12 deficiency is also dangerous to health, which can lead to anemia.

In addition, the fruitarian's body does not get the essential fatty acids. It should also be noted that fruits provide a lot of sugar, and an excess of it in the diet can lead to symptoms typical for diabetics. In addition, simple carbohydrates contribute to fluctuations in blood sugar levels, and this is associated with mood swings, attacks of "wolf hunger", which are difficult to combat on such a low-calorie diet.

So, the cons of fruitorianism:

• Significant imbalance in protein, fat and carbohydrates
• Lack of important nutrients
• Lack of complex carbohydrates leading to fluctuations in blood sugar

How to deal with this? Many people are making dietary adjustments and adding beans and nuts (proteins). Fats, especially valuable omega-3 and omega-6 fats, are replenished with flaxseed oil and avocado. For nutrients such as calcium, iron, zinc, and B12, read how moderate vegetarians deal with this problem in the article “