Conscious eating

Hello, my melon sweetheart! Today I’m here to talk to you about the different diets that exist and their impact on our health, energy, and overall well-being.

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In this article, we’ll explore omnivorous, vegetarian, and vegan diets, giving you key information so you can choose the path that best resonates with you. Since I’m passionate about Ayurveda, I’ll also integrate its perspective on nutrition and the energy of food. If that part doesn’t resonate with you, simply keep what interests you most. I’m sure you’ll find something valuable in this read!

Short-term benefits • Quick energy and satiety: Including animal proteins and healthy fats helps keep you full for longer. A study published in The American Journal of Clinical Nutrition investigates how a moderately high protein intake can increase satiety more than carbohydrates or fats. • Efficient absorption of key nutrients: Such as vitamin B12, heme iron, and omega-3 fatty acids EPA and DHA, essential for brain and energy. A study in Frontiers in Nutrition observes that vitamin B12 intake decreases significantly in the following order: omnivores, flexitarians, vegetarians, and vegans, as dairy, fish, and meat are the main sources of these vitamins. • Better muscle recovery: Ideal for athletes, as it provides complete, easily absorbed proteins. A study in the Journal of the Academy of Nutrition and Dietetics found that high-protein diets, whether animal or plant-based, can support comparable rates of muscle protein synthesis in healthy young adults. • Flexibility and variety: Allows inclusion of all types of food, supporting a more nutrient-rich diet. Long-term benefits • Good muscle and bone maintenance: Thanks to the combination of animal and plant proteins, along with calcium and vitamin D. A study in Nutrients found that omnivores have higher intakes of protein, calcium, and vitamin D compared to vegetarians and vegans, which can benefit bone health. • Lower risk of nutritional deficiencies: As long as the diet is balanced and avoids overconsumption of ultra-processed foods. • Strong immune system: The combination of nutrients from both plant and animal products contributes to a balanced immune system. • Stable mental and hormonal health: Omega-3s and healthy fats help in the production of neurotransmitters and hormones. A review in Current Opinion in Clinical Nutrition & Metabolic Care highlights that omega-3 deficiencies are associated with a higher risk of psychiatric disorders, including depression and dementia. Possible downsides • Overconsumption of red and processed meats can increase the risk of cardiovascular diseases and digestive problems. A study from the University of Oxford found that each additional 50g per day of processed meat intake increases the risk of coronary heart disease by 18%. • Excess consumption of dairy or sugars may cause inflammation. An article in the Journal of the Academy of Nutrition and Dietetics explores the links between dairy consumption and inflammation triggers, indicating effects may vary depending on the individual and the type of dairy product.

Short-term benefits • More energy and lightness: Based on vegetables and legumes, digestion may be lighter than with animal products. • Improved digestive health: High in fiber, supports intestinal transit and nourishes the microbiota. A study in Nutrients found that reduced consumption of animal products is associated with higher dietary fiber intake and changes in gut microbiota composition. • Less inflammation: Avoiding processed meats and saturated fats can reduce body inflammation. • Mental clarity: Some people feel greater spiritual connection and mental lightness with this way of eating. Long-term benefits • Reduced risk of cardiovascular diseases: A plant-rich diet with nuts and legumes helps lower cholesterol and blood pressure. A review in JAMA Network Open indicates that vegetarian diets can reduce cardiometabolic risk factors in people with or without cardiovascular disease. • Greater longevity and cellular health: Plant-based diets are linked to lower oxidative stress. A chapter in Antioxidants in Vegetarian Diets discusses how antioxidants in vegetarian diets can contribute to lower incidence of age-related diseases. • Optimal gut health: Fiber promotes a healthy microbiota, which impacts immune and emotional systems. • More sustainability and environmental awareness: Reduces ecological footprint and supports a more conscious relationship with food. Possible downsides • Complete protein intake must be monitored, ensuring a proper combination of legumes, grains, and nuts. • Risk of B12, iron, and omega-3 deficiencies if the diet is not well-planned.

Short-term benefits • Sense of well-being and lightness: Eliminating animal products usually results in quicker digestion. A study published in The American Journal of Clinical Nutrition suggests that diets high in plant proteins may increase satiety more than other calorie sources, contributing to a better overall sense of wellness and lightness (though to a lesser degree than animal-based, but still effective when well-planned). • High antioxidant intake: Thanks to fruits, vegetables, and nuts, which help combat cellular aging. A review published in Current Opinion in Clinical Nutrition & Metabolic Care notes that a plant-based diet is associated with greater antioxidant intake due to the abundance of fruits and vegetables, which fights cellular aging. • More hydration: Fruits and vegetables have high water content, improving skin and vitality. • Increased prana (vital energy): From a spiritual perspective, fresh food and the absence of animal suffering enhance positive energy. Long-term benefits • Lower risk of chronic diseases: By eliminating processed meats and animal products high in saturated fats, the risk of type 2 diabetes, hypertension, and cancer may be reduced. An article in JAMA Network Open reveals that vegetarian and vegan diets can reduce cardiometabolic risk factors, including type 2 diabetes, hypertension, and certain types of cancer. • Better cardiovascular health: Plant-rich diets can improve blood circulation and reduce cholesterol. A study on ScienceDirect shows that plant-based diets can improve blood circulation and lower cholesterol. • Cellular regeneration and longevity: A well-planned plant-based diet is associated with healthy aging. A study in Nutrients mentions that a well-balanced vegan diet contributes to cellular regeneration, which is linked to healthy aging. • Respect for the environment and animals: Benefits the planet’s sustainability. Possible downsides • Deficiencies in B12, iron, and omega-3 EPA/DHA if not properly supplemented. A study in Frontiers in Nutrition warns that vegans show deficiencies in vitamin B12 due to the lack of natural sources in the diet, such as meat and dairy. • Less bioavailable protein, which can affect muscle mass if legume, nut, and tofu intake is not well-planned. An article in Nutrients highlights that plant proteins have lower bioavailability compared to animal proteins, which may affect muscle mass if not properly planned. • Risk of vitamin D and calcium deficiency if plant sources or supplements are not included. A study in Nutrients shows that vegans tend to consume less calcium and vitamin D, essential nutrients for bone health, and should seek alternative sources or supplementation. To conclude, I want to remind you that your diet is yours, just like your life. Only you know what makes you feel good, and my only intention with this article is to share and remind you that taking care of yourself and loving yourself is the most important thing. There’s no one perfect diet, and you don’t need to label yourself — if one day you feel like stepping outside the rules, nothing will happen. We are human, and we are here to enjoy life. I consider myself a vegetarian, but if at some point I’m out and I feel like having something that contains an animal product, I won’t deny myself that, because in that moment, it’s what makes me happy — and that’s okay. In the end, what matters most is nourishing ourselves with awareness and pleasure, without guilt or rigid rules. Listen to your body and enjoy the journey! Have a lovely day, little kiss <3

A study published in The American Journal of Clinical Nutrition investigates how a moderately high protein intake can increase satiety more than carbohydrates or fats. https://www.sciencedirect.com/science/article/pii/S0002916523236643?utm_source A study in Frontiers in Nutrition observes that vitamin B12 intake significantly decreases in the following order: omnivores, flexitarians, vegetarians, and vegans, as dairy, fish, and meats are the main sources of these vitamins. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.819106/full?utm_source A study in the Journal of the Academy of Nutrition and Dietetics found that high-protein diets, whether animal- or plant-based, can support comparable rates of muscle protein synthesis in healthy young adults. https://www.sciencedirect.com/science/article/pii/S0022316623126800?utm_source A study in Nutrients found that omnivores have a higher intake of protein, calcium, and vitamin D compared to vegetarians and vegans, which can benefit bone health. https://www.mdpi.com/2072-6643/16/3/448?utm_source A review in Current Opinion in Clinical Nutrition & Metabolic Care highlights that omega-3 deficiencies are associated with a greater risk of psychiatric disorders, including depression and dementia. https://www.sciencedirect.com/science/article/pii/S241464472030004X?utm_source A study by the University of Oxford found that every 50g increase in daily intake of processed meat raises the risk of coronary heart disease by 18%. https://www.ox.ac.uk/news/2021-07-21-red-and-processed-meat-linked-increased-risk-heart-disease-oxford-study-shows?utm_source An article in the Journal of the Academy of Nutrition and Dietetics explores the links between dairy consumption and inflammation triggers, indicating effects may vary depending on the individual and type of dairy product. https://www.sciencedirect.com/science/article/pii/S2161831322005233?utm_source A study in Nutrients found that reducing animal product consumption is associated with higher dietary fiber intake and changes in gut microbiota composition. https://www.mdpi.com/2072-6643/15/8/1914?utm_source A review in JAMA Network Open indicates that vegetarian diets can reduce cardiometabolic risk factors in individuals with or without cardiovascular disease. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807597?utm_source A chapter in Antioxidants in Vegetarian Diets discusses how antioxidants in vegetarian diets may contribute to lower incidence of age-related diseases. https://www.sciencedirect.com/science/article/abs/pii/B9780124059337000081?utm_source A study published in The American Journal of Clinical Nutrition suggests that diets high in plant proteins may increase satiety more than other sources of calories, contributing to an improved general sense of wellness and lightness (though to a lesser extent than animal-based diets, yet effective when well-planned). https://www.sciencedirect.com/science/article/pii/S0002916523236643?utm_source A review published in Current Opinion in Clinical Nutrition & Metabolic Care notes that a plant-based diet is associated with higher antioxidant intake due to the abundance of fruits and vegetables, which combats cellular aging. https://www.sciencedirect.com/science/article/pii/S241464472030004X?utm_source An article in JAMA Network Open reveals that vegetarian and vegan diets may reduce cardiometabolic risk factors, such as type 2 diabetes, hypertension, and certain cancers. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807597?utm_source A study on ScienceDirect shows that plant-based diets can improve blood circulation and reduce cholesterol. https://www.sciencedirect.com/science/article/pii/S0022316623126800?utm_source A study in Nutrients mentions that a well-balanced vegan diet contributes to cellular regeneration, which is linked to healthy aging. https://www.mdpi.com/2072-6643/16/3/448?utm_source A study in Frontiers in Nutrition warns that vegans show deficiencies in vitamin B12 due to the lack of natural sources in their diet, such as meat and dairy. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.819106/full?utm_source An article in Nutrients highlights that plant proteins have lower bioavailability compared to animal proteins, which may affect muscle mass if not properly planned. https://www.mdpi.com/2072-6643/15/8/1914?utm_source A study in Nutrients shows that vegans tend to consume less calcium and vitamin D, essential nutrients for bone health, and should look for alternative sources or supplements. https://www.mdpi.com/2072-6643/16/3/448?utm_source