Vegetarianism - types and differences. Peculiarities of nutrition of vegetarian children. Nutrition for osteoporosis: do's and don'ts Useful and harmful foods for osteoporosis

Both healthcare professionals and the general public are aware of examples of successful adherence to such a restricted diet that does not include a component of animal origin. Adherents of these nutritional beliefs replace essential amino acids with vegetable protein. Some (vegetarians) do not refuse animal products that do not require killing an animal to obtain. Especially interesting is the case with fruitarians. fruitarianism- this is the observance of such a diet for which only the fruits of plants are used (fruit and some vegetable crops), for which the plant does not have to be destroyed. True fruitarianism also does not accept the use of root vegetables and leafy 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 lies. True adherents of fruitarianism manage to live and be very healthy without getting not only animal, but also vegetable protein.

However, fruitarians are also raw foodists. They do not accept heat treatment of fruits, very rarely mix them with each other, and even more so they do not season them with anything (neither honey nor vegetable oil). If fruitarians allow the consumption of nuts or seeds, then only young and not lost moisture, in small quantities. Drying of fruits is also not welcome, as an exception, drying in fresh air at low temperatures can be performed.

Another principle fruitarianism is the use of exclusively natural, chemically unprocessed fruits. Since very often fruitarians are interested in eating vegetables and fruits from their own region, their share may increase during the fertile season, and not decrease during the fertile one. Fruitarianism can thus also be seasonal.

Among other variations fruitarianism 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 ripened fruits, that is, fallen to the ground,
• an extended version, where 80% of the diet falls on the share of fruit eating, another 10% each is a protein and fat component.

The Fruitarian Argument

Interestingly, the practice fruitarianism did not arise spontaneously. Many of its adherents argue that it is absolutely natural for a person to be frugivorous, but in terms of facts, and not assumptions, it should be noted that the first colonies of frugivorous 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 obviously successful. Consuming a maximum of 20 grams of protein per day (its minimum concentrations in the same fruits), people feel great there. All over the world fruitarianism popularized 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 comparative analysis the digestive system of various mammals, it was concluded that man is frugivorous and only in the process of evolution did he begin to cook food and become an omnivore; for the primates closest to humans, fruit-eating still remains a priority;
• from an ecological point of view - such a diet has a positive effect on the environment of modern man; this is the restoration of green spaces, and the avoidance of pollution from agricultural work, and all kinds of improvement of the microclimate;
• from an economic point of view, this is a materially beneficial practice, since there are savings on production costs and kitchen equipment, and the fruits themselves are a very easily reproducible type of food;
• medically sound arguments in favor of fruitarianism is not found, 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 danger of fruitarianism

Very often, neither their relatives, nor, especially, certified doctors, can dissuade a raw foodist, vegan or fruitarian of his preferences. The strongest argument is illustrative examples among fellow souls. And it becomes useless to appeal to the fact that nutrition should be balanced and varied.

Let's talk then about statistical and clinically confirmed data. Long-term observations and studies (led by Klaus Leitzmann, Germany, 1996-1998, 1999; Finland, 1982, 1995, 2000) with the participation of raw foodists and fruitarians point to the nutritional deficiency of this diet. And it shows up like this:

• 57% of the observed had a deficiency total weight body;
• 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 absorbed properly;
• in the same way, a sufficient intake of beta-carotene with food does not lead to saturation of the blood with vitamin A;
• in the blood of raw foodists, the content of vitamin B12 is critically reduced. which 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 absorption tend to die;
• in the blood of raw foodists there is a low level of fatty acids, which irreversibly affects the restructuring of both metabolic processes and the hormonal background
• raw foodists often face the problem of erosion of tooth enamel.

Debunking myths about fruitarianism

Because the fruitarianism often adhered to by representatives of some (often Eastern) spiritual practices, it is very difficult to argue with them. First of all, it should be said that this style of eating should not be taken as an experiment. And if the interest is maximum, then realize your enthusiasm partly without fail under the guidance of a nutritionist.

Very often, certain categories of the population lack trust or respect for doctors, but the advice of highly qualified specialists has never harmed anyone. Under the supervision of a physician and in accordance with his recommendations, you can adjust your diet in a convenient way. If you are inclined towards a vegetarian or raw food diet, what prevents you from visiting a medical office once a quarter or six months for a profile examination or monitoring of blood parameters?

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

Separate attention deserves the misconceptions that many fruitarians or raw foodists are in:

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

Today, more and more often, doctors are faced with the consequences of fruitarianism and a raw food diet. A more prosperous practice is considered vegetarianism and hardly veganism. People come to medical institutions with complaints of disorders nervous system and digestion, they are diagnosed with anemia and osteoporosis. The insufficient nutritional value of the chosen diet is reflected in muscular dystrophy or underweight, as well as underdevelopment of the heart muscle.

It is strictly contraindicated fruitarianism 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 in women, due to fruitarianism, tends to be disturbed menstrual cycle, indicates not the best time for procreation.

In general, any consequences of fruitarianism come from the restriction of this diet. If this is a suitable menu for someone, then his case can be very individual. If you tend to use fruitarianism, like a raw food diet, 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, "vegetabiles" - 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 the use of animal proteins along with plant foods - 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 useful for our body, however, in no case do we call for becoming avid vegetarians who cannot tolerate animal food by smell. 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 delicious food, 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 products, the exclusion of any animal products - meat, dairy, eggs, and even honey.
• Lacto-vegetarianism is the consumption of dairy products along with fruits and vegetables. Cheese, butter, eggs, cream, ice cream and milkshakes are also allowed.
• Ovo-vegetarianism - Eggs are allowed along with vegetables and fruits.
• Lacto-ovo vegetarianism - eating vegetables, fruits, dairy products and eggs. It is the most common type of vegetarianism in the world.
• Sprautarianism - nutrition based on sprouts - germinated grains of wheat, peas and other cereals and legumes, raw foods are also added.
• Fruitarianism - any part of the plant that can be easily picked is allowed to be eaten - 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 occasional consumption of white poultry and fish meat is allowed.

Why are food systems based on the exclusion of animal products so popular lately? Proponents of vegetarianism justify their choice with economic, religious and moral motives. Some of them argue that man was created not to eat "his smaller brothers", but to eat exclusively plant foods that are beneficial to health.

Of course, fatty acids, cholesterol, extractive substances and purines enter the human body with meat. During smoking and frying, nitrosamines and other toxic substances harmful to humans are formed, which, under certain conditions, can have bad influence on the body. However, if you do not constantly eat one fried meat or smoked sausage, and 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 greater 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 certain products of animal origin applies primarily to people of retirement age, as well as those suffering from certain diseases - atherosclerosis, ischemic disease heart, 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 vegetarianism in its purest form, since the plant-based diet does not contain the entire set of elements necessary for the development and growth of a little man.

Features of vegetarianism

Vegetarian cuisine - cuisine that combines both traditional vegetarian dishes different cuisines world, and their adapted versions. It is characterized, first of all, 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 different countries. Therefore, when we say "vegetarian cuisine" we will 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 products 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 lethal 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-based foods.

• Cereals and their products: bakery products, pasta, cereals, dry breakfasts and cereals (English corn flakes), cereals, rice, buckwheat, millet, barley, wheat, rye, bulgur, couscous, etc., as well as: flour from them and their sprouts.
• Legumes and their products: they are the main substitutes (according to nutritional value) animal products in particular: peas, beans, beans, soy and soy products (tofu, soy milk, soy meat), chickpeas, lentils, mung beans (mung beans), and others, as well as flour from them and their sprouts. Beans are also cocoa beans.
• Any vegetables, including fermented and pickled.
• Any fruit, including dried fruits.
• Nuts and seeds: sunflower seeds, pumpkin seeds, sesame (sesame), walnuts, peanut, hazelnut, cashew, flaxseed.
• Vegetable oils: sunflower, olive, corn, soybean, peanut, sesame, palm, coconut, linseed oils, vegetable margarine, solid vegetable fats, cocoa butter, and others.
• Mushrooms: champignons, porcini mushrooms, honey mushrooms, oyster mushrooms, shiitake, and other edible mushrooms.
• Seasonings any vegetable.
• Other products: olives, seaweed.

In vegetarian cuisine, in addition to the usual foods, there are often some special foods 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.;
widespread in individual countries, sometimes exotic, products that have become available all over the world: amaranth, quinoa, avocado, miso, seaweed, spices, etc.

Almost all drinks are vegetarian. The only exceptions are some drinks. Among them are alcoholic beverages, the purification of which uses products of animal origin. Among such "non-vegetarian" drinks are some wines and distillates, some British brands of beer.

Traditional vegetarian dishes

Many traditional dishes are vegetarian or the presence of animal food in them is minimal. The totality of such dishes, often borrowed from various national cuisines, are 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 cuisines in general. They have an abundance of 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 "vegetarianized" by replacing animal products with vegetable ones. Some vegetarians shy away from adapted dishes, preferring only traditional ones, although 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, avocados, potatoes. In the preparation of such products, spices and marinades are often used. Sometimes meat is simply excluded from the recipe, and its lack in the 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's hard to find a substitute for eggs. In pancakes and baked goods, eggs are sometimes substituted for mashed bananas and tofu, starchy flours (wheat, rice, potato), special vegetable substitutes, etc., or a combination of several substitutes. It is known that eggs in baking not only add flavor, but also bind the dough and give it color. Therefore, many believe that it is possible to use turmeric, which holds the dough together and makes it yellow. In other dishes, eggs can be replaced, sometimes, with flour, avocados, potatoes. In salty dishes, instead of eggs, you can add black salt, it has the smell of eggs.

Butter and animal fats are replaced by all sorts of vegetable oils, vegetable margarines, etc. On sandwiches - vegetarian pates and avocados, cocoa butter. Some vegetable oils(for example, coconut and palm) and margarines, as well as animal fats, are rich in saturated fatty acids. Nutritional yeast is sometimes used to give dishes a cheesy flavor, and sauces in addition to it and the thick consistency of processed cheese. Honey is replaced by jam, molasses, sugar beet syrup, maple syrup.

Nutrition for Vegetarian Children

If, due to 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 protein is necessary for the full development of the baby. Extreme manifestations of a vegetarian diet, such as fruitarianism or a raw food diet, according to scientists, negatively affect the development and growth of a child and, accordingly, cannot be recommended for children of early (infant) and middle age.

Vegetarian newborn babies must receive their mother's breast milk for at least 6 months, since the composition of the 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 breast-feeding impossible, then the diet of children should include specialized soy mixtures - breast milk substitutes.

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

On Russian market widely represented products baby food based on soy, such as soy milk, kefir, cottage cheese, curds. 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 volumes 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 give pieces of tofu, cheese, soy cheese. As for vegetarian dishes legumes, then they should still be postponed until later, when the child reaches the age of 3, since the coarse fibrous fiber of legumes can provoke the formation of a large amount of gases in the children's intestines.

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

“For several years now I have been following a vegetarian diet. But recently, after a survey, I was found to have increased bone fragility. Can I continue to eat the way I used to?

Maria N. g. Klin

Candidate of Medical Sciences, Senior Researcher of the Federal State Budgetary Institution "Endocrinological Research Center" in the capital answers the question 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 detected, or fractures have already occurred. During the examination, osteopenia could also be detected. This is a slight decrease in bone density, which is highly likely to turn into osteoporosis.

Dietary habits, including the avoidance of food of animal origin, can affect the intake of calcium, vitamin D and protein. 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 in products, contrary to popular belief, does not affect the absorption of calcium. In addition, with age, it is better to choose low-fat dairy products so as not to increase cholesterol levels.

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

However, to prevent increased bone fragility, vitamin D is needed, which contributes to better absorption of calcium in the intestine. For the most part, it is formed when the skin is exposed to sunlight, but there are some foods that help replenish its reserves in the body. This fatty varieties fish, butter and dairy products, cereals. Very important point- with age, the skin loses its ability to actively consume vitamin D by almost half. Therefore, after 50 years, you should not lay big hopes on Sun 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. He is in more found in plant foods, especially beans. That is, in this case, plants can “turn a shoulder”.

Proper 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 return to the traditional set of products, which also includes animal food. Or, as an option, switch to a lacto-vegetarian diet, in which dairy products and eggs are allowed. But it is important to remember that the calcium content of foods varies. For example, if for daily allowance only 70 g of Parmesan cheese is needed, 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 be an additional support for your body. But he cannot change the situation radically. Not always problems with bone tissue and bone fractures with minimal trauma 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 EPIFANOV

Proponents of fruitarianism are sure that it is fruits that should become the basis of the human diet. Yet the transition to this unique style of eating must include some psychological preparation, as well as successive passage of several stages. With advice and guidance, going through change is much easier. If the concept of fruitarianism, at least in some aspects, makes you negative emotions, it may be better for the organism to refrain from the transition.

Who are Fruitarians?

True fruitarians eat only ripe, raw fruits, considering such food to be quite rational and sufficient to maintain health. But there are also 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 gone through the natural process of ripening, and have not been plucked by man.

Fruitarian Diet.

The basic rule of fruit eaters says: fruits can only be washed or peeled before eating. Mixing fruits with each other, seasoning with something or subjecting them to cooking is strictly prohibited. Nuts are increasingly excluded from the diet. However, there are fruitarians who eat young, fresh nuts with a maximum moisture content.

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

Some fruitarians follow the diet 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 pepper, tomatoes and other vegetables are also included in food. The use of vital parts of the plant is not recommended.

Be careful when changing eating habits.

The transition from omnivorous to fruitarianism is a very difficult step. For people who are overweight, chronically ill, or have allergies, this diet can be the only way 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 plenty of evidence for this, just look at the 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 hunger hallucinations and nervous breakdowns.

How to transition: abruptly or smoothly?

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

In any case, there are two ways: sharp and smooth. With a sharp transition, most often it is not possible to avoid severe stress for the nervous system. At the same time, rapid weight loss is observed, which negatively affects the state of the whole organism.

A smooth transition to fruitarianism includes several stages:

1. Acquaintance with the theoretical side of fruitarianism, the study of literature, communication with like-minded people.
2. Switching from fried food to boiled food.
3. Switching from cooked food to raw food. The volume 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 general well-being - in a day or two.
6. Refusal of dairy products.
7. Replacing animal fats with sesame, flax, seeds, nuts.
8. Transition to a raw food diet.
9. Transition to fruitarianism.

• Objectively assess your strengths. The state of depression, depression or emotional exhaustion is not the best period for the transition to a new style of eating. The first step may be to give up bad habits.
• Take a clear stand. If you decide to switch to fruitarianism, then let the decision be final. Resist the temptation to return to your usual diet in stressful situations.
• Avoid feasts. At first, before attending events with traditional food, it is better to pre-eat at home and take fruits 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 transition, listen to your body. If the body can’t cope, doesn’t agree to become a fruitarian, then perhaps it’s worth trying later.
• Watch your weight. Avoid the situation of underweight, because fruitarianism is designed to strengthen the body, not destroy it.
• Fruitarianism can be different: tough and not very. Try to diversify your diet in one direction or another. Some fruitarians 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 switching to fruitarianism, the benefits and harms of this nutrition system are individual for everyone.

A few pros and cons of switching to fruitarianism.

The benefits of fruitarianism

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

Disadvantages of fruitarianism

• The price of fruits today is quite high, while the quality leaves much to be desired. Hypothermia, fumigation and transportation significantly affect the vitamin composition of products. Ideally, fruitarianism involves the consumption of fresh fruit all year round.
• Fruitarianism entails significant weight loss, which subsequently stabilizes. Often, a person loses his appetite, and it is very difficult to gain weight by eating fruits alone.
• 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-bought fruits, a person runs the risk of getting an excess amount of sugar, which provokes the symptoms of diabetes and complicates the work of the pancreas.
• An elevated emotional state, which is comparable to the effect of the use of soft drugs, may be nothing more than a lack of zinc in the body. The second symptom of zinc deficiency is a loss of libido, which is also seen in some fruitarians.
• It must be remembered that fruitarianism is based on the opinion that fruits are useful and healthy, and, therefore, the best food for humans. If this style of eating is causing you a lot of stress, then it might be safer to drop the solution.

19/02/2015

Fruit, fruit, and nothing but fruit. Is it possible to survive?

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

Fruitarianism, or the fruitarian diet, is the most strict variant of vegetarianism, as it involves eating only fruits (or 2/3 of the diet). Although such a diet may seem healthy, improper use of it can lead to a lot of health problems. about it on my bad experience learned actor Ashton Kutcher, who, after switching to fruitarianism, ended up in the hospital. What are the rules of this nutrition 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. Fruitarians eschew 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 botanically classified as fruits):

• sour (all citrus fruits, kiwi, pineapple, pomegranate, grapefruit);
• medium acid (blackberries, apples, cherries, sweet cherries, mangoes, peaches);
• sweet (bananas, figs, papaya, melon, grapes, watermelon);
• oil (avocado, coconut, olives);
• dried fruits (dates, prunes, raisins)
• unsweetened (vegetables, which in botany are classified 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 shrubs.

The most radical Fruitarians only eat fruits that 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 fluid per day in the form of water or freshly squeezed juices or smoothies.

Pros and Cons of Fruitarianism

pros

Is a Fruit Diet Healthy? It is really healthy - provided that it lasts for several days and aims to cleanse the body of toxins and lose a few kilograms. Such a diet can be repeated only from time to time. Then its benefits will be a gradual decrease in cholesterol levels, blood pressure, weight loss. Research shows that fruits can also reduce the risk of cancer and other chronic diseases.

So, the benefits of fruitarianism:

• Cholesterol lowering, 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

However, fruitarianism as a way of eating for life is not a good solution. Doctors note that all mono-diets used for a long time are unfavorable for health. Fruitarianism is 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 for health, which can lead to anemia.

In addition, the fruitarian body does not receive the necessary fatty acids. It should also be noted that fruits supply a lot of sugar, and its excess in the diet can lead to symptoms characteristic of diabetics. In addition, simple carbohydrates contribute to fluctuations in blood sugar levels, and this is associated with mood swings, bouts of “wolf hunger”, which are difficult to fight on such a low-calorie diet.

So, the cons of fruitarianism:

• Significant imbalance in proteins, fats and carbohydrates
• Lack of important nutrients
• Lack of complex carbohydrates leading to fluctuating blood sugar

How to deal with it? Many make adjustments to their diet and add legumes and nuts (proteins). Fats, especially valuable omega-3 and omega-6, are replenished linseed oil and avocado. For nutrients like calcium, iron, zinc, and B12, read how moderate vegetarians solve this problem in the article "