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Doctors have warned about the consequences of fruit and vegetable diets

Медики предупредили о последствиях фруктово-овощных диет

There are pros and cons.

Years it was believed that for a healthy diet you need to eat five servings of fruits and vegetables a day. It’s about 400 grams. And no one eats the required amount. But in 2017 appeared a study according to which daily requirement of fruits and vegetables should be doubled. According to the London scientists that annually it would prevent to 7.8 million premature deaths worldwide.

Lead author of the study, Dagfinn Aun (Dagfinn Aune) noted that fruits and vegetables lower cholesterol and blood pressure, improve the condition of blood vessels and the immune system.

In his opinion, this effect is substantiated by the content of a complex system of nutrients. And antioxidants may reduce DNA damage that can lead to reducing cancer risk.

If ten servings of fruits and vegetables a day is much better than five, you can think about switching to an exclusively plant-based diet. Let’s see how it will affect the body.

You will have a lack of important macronutrients

Fruits and vegetables provide you with fiber and carbohydrates, but you will not get the right amount of fats and proteins. And they are vital to the body. Fats — for brain health, sufficient energy and metabolism, protein for strong muscles and a strong immune system.

“If you only eat fruits and vegetables, you will find loss of muscle mass and strength, says nutritionist Amy Shapiro (Amy Shapiro). — Vegetarian diet can provide protein, but you need to include grain”.

You will reduce the level of inflammation

Inflammation occurs when the body tries to protect itself from viruses and bacteria or to repair damaged tissue. But certain foods among them meat, cheese, and processed foods — increase inflammation.

This has a negative impact on the body: chronic inflammation is associated with development of atherosclerosis, increasing the risk of heart attack, stroke, diabetes, and autoimmune diseases.

Vegetable diet, on the contrary, reduces inflammation due to the high content in dietary fiber and antioxidants. In addition, this diet is much less trigger inflammation including saturated fat and endotoxin (these substances are emitted during the disintegration of the bacterial cells).

According to scientists, people who switched to a plant-based diet dramatically decreases the level of C-reactive protein — indicator of inflammation.

You will become less energetic

The average male with a moderately active lifestyle is necessary 2 between 400-2, 800 calories per day, and the woman — 1 800-2 200. But if you don’t eat grains, seeds, nuts and vegetable oils, it is extremely difficult to obtain as many calories. To make it easier to imagine 2 200 calories — about 100 cups chopped cabbage or 23 Apple.

Of course, there are more nutritious vegetables like avocado. But even if the maximum diversity of plant foods, you still have to eat very much. However, you will not get the kind of carbohydrates that provides energy and helps you focus.

You will be left without important vitamins and minerals

“In the diet, where fruits and vegetables are the only source of energy that will be missing key nutrients,” says nutritionist Stephanie Di Figlia-peck (Stephanie Di Figlia-Peck). Although many popular diets, including the Mediterranean, lots of fruits and vegetables, they are also balanced and include other types of products.

Exclusively vegetable diet will not provide the body with vitamins B12 and D, give a little iron. Although spinach and other dark leafy greens are rich in iron, they also contain phytates, substances that block absorption of this trace mineral.

You will lose weight

Due to the high content of fiber and water plant food faster, it gives the feeling of satiety. And it helps to eat less and potentially leads to weight reduction. Even when we see a plate full of food, we will want to postpone the spoon. The brain it seems that we already ate a lot, and therefore must be fed.

Moreover, with this diet you will be more likely to go to the toilet, and it also gives a sense of lightness.

You’ll be more likely to suffer from bloating

Some hard to digest sugar and other carbohydrates from vegetables and fruits, which can lead to swelling. But it highly depends on the characteristics of your body and the intestinal microflora.

You have dramatically reduced the level of cholesterol

According to studies, during the transition to a plant-based diet he falls to 35%. In many cases, the reduction is the same as when taking medication. And this is a very significant result for those who want to lower your cholesterol without drugs.

The fact is that in fruits and vegetables lots of fiber. Besides, they have no fats or processed sugar, and these ingredients should be avoided if you want to reduce cholesterol.

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