The season of Lent has begun and many are those who decide to fast until Easter. Fasting as defined by the Christian religion has several similarities with the vegan and vegetarian diet and discussing its benefits and limitations, Kallia Giannitsopoulou, Clinical Dietitian – Nutritionist MSc, MBA, SRD shares with us useful information and advice.

Fasting and veganism

Fasting is the voluntary abstinence from certain foods, a practice we have associated with the Christian religion. From a nutritional point of view, there is a clear parallel between fasting and the vegetarian and vegan diet, a healthy and nutrient-sufficient way of eating that can offer many health and environmental benefits. In the fasting of Lent, but also in any period of fasting, the dietary restrictions are similar to those of the vegan diet. Whether you want to fast or you are considering adopting a vegetarian or vegan diet in general, you can during this period do a “rehearsal” and practice the best nutritional combinations, so that you can enjoy delicious and nutritious meals, without depriving yourself of important nutrients.

Benefits of fasting or a vegan diet

Fasting is a good opportunity to periodically abstain from food of animal origin, as a result of which it is combined with all the positive effects it can have on our health. In particular, the absence of foods of animal origin from the diet means a reduction in fat intake and basically saturated fat, which is the most burdensome.

This results in:

  • The reduction in cholesterol values ​​even by 40-50mg.
  • The reduction of triglycerides, especially in those whose values ​​exceed the normal ones.
  • Less oxidative stress.
  • Lower blood pressure as fruits, vegetables, legumes and grains are rich in potassium.
  • Weight reduction and control can be achieved.

Can everyone fast?

The answer is yes, but there are categories of people in whom fasting should be followed with special care or avoided altogether.

  • Pregnancy-breastfeeding: Pregnant and lactating women should not fast at all. The increased needs for protein and energy, iron, calcium and folic acid for the development of the brain and the musculoskeletal system of the fetus.
  • Children: Children are forbidden to fast as their needs are increased due to their rapid growth and they need a balanced diet.
  • Kidney patients: A kidney patient can fast but with caution especially regarding foods rich in potassium and phosphorus.
  • Anemic: Someone who has iron deficiency anemia can fast by following a diet rich in vitamin B12, friendly acid, vitamin C.
  • Diabetics: The fasting diet of a diabetic should include a moderate amount of carbohydrates and especially a low glycemic index.

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