DIETA VEGETARIANA, VEGANA E PESCETARIANA
Nos últimos anos, cada vez mais pessoas começaram a adotar uma dieta vegana, outras a uma dieta vegetariana e algumas decidiram eliminar da sua dieta apenas a carne e seus derivados, mas não peixe (o chamado "pescetariano").
Estas dietas caracterizam-se pelo consumo diário de vegetais, frutas, cereais e leguminosas, que reduzem a ingestão de gorduras saturadas e colesterol e, portanto, apresentam propriedades protetoras contra diversas patologias crónicas.
O projeto EPIC, um estudo observacional conduzido por pesquisadores da Universidade de Oxford, descobriu que aqueles que consomem apenas alimentos à base de plantas ou possivelmente até mesmo peixe têm menos probabilidade de desenvolver doenças cardiovasculares, mesmo entre aqueles que seguem comportamento impróprio, como hábitos de fumar ou pouca atividade física. Este resultado parece ser devido a uma menor incidência de certos fatores de risco, como obesidade, hipertensão, hipercolesterolemia e diabetes tipo 2 na população vegetariana e pescetariana.
Vamos ver juntos o que diferencia a dieta vegetariana da vegana e pescetariana.
Diferenças entre dieta vegetariana, vegana e pescetariana
Dieta vegetariana
Dentro da definição de dieta vegetariana existem diferentes modelos alimentares:
- Vegetarianismo Lacto-Ovo: a carne e seus derivados e diversas espécies aquáticas (peixes, moluscos e crustáceos) são excluídos da dieta alimentar. Leite, laticínios e ovos, além de alimentos vegetais, são permitidos. Ao alternar adequadamente o consumo de fontes de proteína animal e vegetal, esse tipo de alimentação fica balanceada e balanceada.
- Lacto-Vegetarianismo: neste tipo de dieta, além de carne e peixe, também é eliminado o consumo de ovos. É importante compensar a exclusão de quase todas as fontes de origem animal com a proporção certa de proteína vegetal, sem exagerar no consumo de leite e produtos lácteos. É importante, pelo contrário, manter sob controlo os níveis de vitamina B12 (um ovo pode perfazer cerca de metade das necessidades diárias deste nutriente num adulto), eventualmente recorrendo ao uso de suplementos.
Dieta vegana
Esta dieta prevê a exclusão de todos os alimentos de origem animal, incluindo leite e ovos, sendo portanto baseada no consumo apenas de vegetais (verduras, legumes, frutas, cogumelos e algas). A dieta vegana deve ser bem planejada, pois pode expor você a diversas deficiências nutricionais, como deficiência de vitamina B12, cálcio, zinco, ferro ou ácidos graxos ômega-3. Em particular, a população vegana necessita de integração de vitamina B12, uma vez que este nutriente está presente exclusivamente em alimentos de origem animal.
Dieta Pescetariana
Este termo, cunhado no início da década de 1990, refere-se a uma dieta sem carne, mas que inclui peixes e frutos do mar. Seguir uma dieta pescetariana é mais difícil de suprir as deficiências nutricionais: a adição de peixe fornece, de fato, uma boa parte dos “bons” ácidos graxos da série ômega-3.
O único cuidado recomendado é variar ao máximo o tipo de peixe, limitando os de maior tamanho, por exemplo, o atum ou o espadarte e preferindo os mais pequenos, como a anchova, para limitar a ingestão de alguns contaminantes presentes no mar, como mercúrio.
A Dieta da Longevidade e a Dieta Pescetariana
Uma faceta específica do pescetarianismo é a Dieta da Longevidade . É uma dieta semivegetariana, em que a principal fonte de proteína provém do consumo de leguminosas, mas com adição de peixe 2 a 3 vezes por semana. Recomenda-se optar por peixes, crustáceos e moluscos com elevado teor de ómega 3/6 e/ou vitamina B12 (salmão, anchova, sardinha, bacalhau, dourada, truta, marisco e camarão). Ocasionalmente é possível introduzir outros alimentos de origem animal como ovos e alguns tipos de queijo, preferencialmente de ovelha ou de cabra (por exemplo feta ou pecorino).
Se pretende mudar os seus hábitos alimentares ou pretende adotar uma alimentação mais vegetal, marque uma consulta nutricional com os nossos nutricionistas. É grátis!
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