Week 6 Vegan Cuisine Prof DR Rehab El Gamil

Department Name
Gastronomy and Culinary Arts (English)
Department Name
Course Name Vegan Cuisine
Department Name
Week of the Course: Week.6

Professor of the Course: Prof. Dr. Rehab El Gamil
E-Mail: relgamil@gelisim.edu.tr
COURSE INFORMATION
Course Day and Hour 05 November Tuesday 09:00-11:50
ECTS of Course
3 credit hours
Lecture Outlines
The effect of a Vegetarian Diet on
Health
Introduction
Health effects of vegan diets
1. Cardiovascular Health Benefits
2. Reduced risk of type 2 diabetes
3. Impact on Weight Management
4. Improved Gut Health
5. Potential Benefits for Cancer Prevention
6. Bone Health: Vegetarian Diets and Their Influence on
Bone Mineral Density
7. Additional benefits of plant-based diets
Introduction
 The vegetarian diet has gained significant

attention in recent years, not only for its ethical
and environmental benefits but also for its
potential health benefits.
 As more people turn to plant-based eating,
researchers have been exploring the various ways
in which a vegetarian diet can impact overall
health and well-being.
 This comprehensive overview will go deep into
the complicated effects of adopting a vegetarian
lifestyle, examining both the advantages and
considerations associated with this dietary choice
Health effects of vegan
diets
 Vegan diets are usually higher in dietary fiber,

magnesium, folic acid, vitamins C and E, iron
 They are lower in calories, saturated fat and cholesterol,
(omega-3) fatty acids, vitamin D, calcium, zinc, and
vitamin B-12
 In general, vegetarians typically enjoy a lower risk of
cardiovascular disease (CVD), obesity, type 2 diabetes,
and some cancers
 A vegan diet appears to be useful for increasing the intake
of protective nutrients and phytochemicals and for
minimizing the intake of dietary factors implicated in
several chronic diseases
1. Cardiovascular Health
Benefits
 Cardiovascular diseases remain the world’s greatest killer, causing

approximately 17.9 million deaths globally each yea
 Srong evidence that vegetarian and vegan diets have a protective effect
against heart diseases
 for instance, indicated that fish eaters and vegetarians had 13% and 22%
lower rates of heart diseases than meat eaters, respective
Benefits
Lower
. Cholesterol Levels Reduced Blood Pressure
Vegetarian diets are typically low in saturated fat

The high potassium and low sodium content of
and high in fiber, which can help reduce LDL
many plant-based foods can help lower blood
cholesterol levels. Plant-based proteins, such as pressure. Additionally, the antioxidants found in
those found in soy and legumes, have been shown fruits and vegetables may improve vascular
to have cholesterol-lowering effects . health and reduce hypertension risk
Benefits
Decreased Heart Disease Risk
Studies have shown that vegetarians have a lower

risk of developing and dying from heart disease. This
is likely due to a combination of factors, including
lower BMI, improved lipid profiles, and higher intake
of heart-healthy nutrients.
Benefits
 A higher consumption of fruit and vegetables, which are rich in fiber, folic
acid, antioxidants, is associated with lower blood cholesterol concentrations a
lower incidence of stroke, and a lower risk of mortality from stroke(bleeding
into the brain)
 Vegans also have a higher consumption of whole grains, soy, and nuts , all of
which provide significant cardio protective effects
 Globally, around 422 million people have diabetes, and 1.6 million deaths are directly
attributed to diabetes each year
 various studies have confirmed that vegetarians and vegans generally have a lower
BMI(body mass index) than otherwise comparable non-vegetarians.
 Whilst this may be due to vegetarians and vegans having increased awareness of
healthful behaviours, it has been suggested that vegetarian/vegan diets may promote
weight loss because they typically contain more fiber and lower levels
 low meat-eaters and vegetarians were 37% less likely to develop diabetes
compared with regular meat eaters,
Impact on Weight Management
Lower Calorie Density
Plant-based foods are often lower in calories but higher in volume, leading to
increased satiety with fewer calories consumed.
Increased Fiber Intake

Vegetarian diets are typically high in fiber, which promotes feelings of fullness
and can reduce overall calorie intake.
Reduced Fat Consumption

Plant-based diets are often lower in saturated fats, which can contribute to easier
weight management and loss.
Long-term Weight Maintenance

Studies show that vegetarians tend to have lower BMIs and are more successful
in maintaining weight loss over time.
Improved Gut Health
Increased Fiber Intake Enhanced Microbial Diversity

Vegetarian diets are rich in dietary fiber, Plant-based diets have been shown to
which acts as a prebiotic, nourishing increase the diversity of gut bacteria,
beneficial gut bacteria and promoting a which is associated with better overall
diverse microbiome. health and reduced risk of chronic
diseases.
Improved Digestive Function Boosted Immune Function

The high fiber content in vegetarian diets A healthy gut microbiome supported by a
can help regulate bowel movements, plant-based diet can enhance immune
reduce constipation, and improve overall function and reduce inflammation
digestive health. throughout the body.
Potential Benefits for Cancer
Prevention
 A vegetarian diet provides a variety of cancer-protective dietary factors

 Vegans consume considerably more legumes, total fruit and vegetables,
tomatoes, allium vegetables, fiber, and vitamin C than do non-vegetarians
 All those foods and nutrients are protective against cancer.
 Fruit and vegetables are described as protective against cancer of the lung,
mouth
 However, new evidence suggests that a low vitamin D status, a problem often
reported in vegan populations is associated with an increased risk of cancers
P revention
Antioxidant-Rich Foods Reduced P rocessed Meat Intake
Vegetarian diets are typically high in fruits,
vegetables, and whole grains, which are By eliminating processed meats, which
rich in antioxidants. These compounds have been linked to increased cancer risk,
help protect cells from damage that can vegetarians may lower their risk of certain
lead to cancer. cancers, particularly colorectal cancer.
Fiber Weight Management

The high fiber content in plant-based Maintaining a healthy weight, which is
diets may help reduce the risk of various often easier with a vegetarian diet, is
cancers by promoting healthy cell function associated with a lower risk of several
and reducing inflammation. types of cancer.
Prevention
 In Western society, vegans also consume

substantially more soy products
 Consumption of these products during childhood
and youth protects women against the risk of
breast cancer later in life
 consumption of soy milk by vegetarians protected
vegans against prostate cancer
Bone Health: Vegetarian Diets and Their Influence on
Bone Mineral Density
Calcium and Vitamin D

Ensuring adequate calcium and vitamin D intake
is essential for maintaining bone health,
particularly for vegetarians who may have lower
dietary sources of these nutrients. Consuming
calcium plant-based milk alternatives, leafy
greens, and taking vitamin D supplements can
help meet these requirements.
Bone Health: Vegetarian Diets and Their Influence
on Bone Mineral Density
Protein Intake
Adequate protein intake is essential for bone
health, and vegetarians can meet their
protein needs by incorporating a variety of
plant-based protein sources, such as
legumes, nuts, and soy products.
Bone Health: Vegetarian Diets and Their Influence
on Bone Mineral Density
Physical Activity Individualized Considerations

Regular weight-bearing exercise, The effects of vegetarian diets
such as walking, running, or on bone health can vary
resistance training, can help among individuals, so it's
promote bone health and offset any important for vegetarians to
potential negative impacts of a work closely with healthcare
vegetarian diet on bone mineral professionals to monitor bone
density. health and address any specific
nutritional or lifestyle needs
Additional benefits of plant-based diets
1. Plant-based diets have the potential not only to improve human health but also to
reduce the environmental impacts associated with high consumption of animal-
sourced foods such as meat and dairy products
1. The production of plant foods, such as fruits and vegetables, grains, legumes, nuts
and seeds, produces lower greenhouse gas emissions than that of animal foods.
Additional benefits of plant-based diets
3. Shifting towards plant-based diets can also help prevent biodiversity loss.
4.This shift in dietary patterns could significantly reduce global land use for
agriculture, by reducing the amount of land required for growing crops.
5. It is encouraging that reducing the consumption of unprocessed and processed
red meat has dual benefits for both human and planetary health.

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Department Name

Gastronomy and Culinary Arts (English)

Week of the Course: Week.6

Course Day and Hour 05 November Tuesday 09:00-11:50

 The vegetarian diet has gained significant

 Vegan diets are usually higher in dietary fiber,

 Cardiovascular diseases remain the world’s greatest killer, causing

Vegetarian diets are typically low in saturated fat

Decreased Heart Disease Risk

Studies have shown that vegetarians have a lower

Increased Fiber Intake

Reduced Fat Consumption

Long-term Weight Maintenance

Increased Fiber Intake Enhanced Microbial Diversity

Improved Digestive Function Boosted Immune Function

 A vegetarian diet provides a variety of cancer-protective dietary factors

Fiber Weight Management

 In Western society, vegans also consume

Calcium and Vitamin D

Physical Activity Individualized Considerations

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