Diets

Episode Transcript

Speaker 1 (00:00):
Hello listeners, It's time once again for another episode of
the Alternative Living Podcast, the show dedicated to marching to
your own beat, bucking the norms, sometimes just doing your
own thing. We've got a good episode for you to day.

(00:22):
We're going to talk about alternative diets. Maybe you're interested,
have heard of em, need to know more, just need
a good jumping off point. We're going to die right
into it to day, starting off with the vegan diet.
The vegan diet excludes all animal products, no meat, dairy, eggs,

(00:51):
or even honey. It is primarily motivated by ethical concerns
for animal welfare, environmental sustainability, and health. Emerging from the
nineteen forties as a distinct philosophy, Veganism today is embraced

(01:14):
by millions worldwide. The diet emphasizes fruits, vegetables, grains, legumes, nuts,
and the seeds, often in whole or minimally processed forms.
Veganism can lower risks of heart disease, hypertension, type two diabetes,

(01:37):
and certain cancers due to its high fiber and antioxidant content. However,
vegans must plan carefully to avoid deficiencies in vitamin B twelve,
iron omega three fatty acids and protein, often through fortified

(01:59):
foods or supplements. Next up a vegetarian diet. Vegetarians remove
meat and fish, but usually include dairy and eggs. It
is one of the oldest dietary practices, with roots in

(02:20):
religious and philosophical traditions such as Hinduism, Jainism. In some
Western ethical movements, variations include lacto vegetarian includes dairy, ovo
vegetarian includes eggs, and lacto ovo vegetarian includes both dairy

(02:41):
and eggs. Vegetarians tend to have lower cholesterol levels and
reduced incidents of chronic diseases, but it may need to
monitor iron and vitamin B twelve levels, especially if dairy
and eggs are limited. Next up a pescatarian diet. Pescatarians

(03:04):
follow a vegetarian diet but add fish and seafood for
protein and Omega three fats. This diet is often chosen
for health reasons or as a transitional phase toward full
vegetarianism or veganism. Fish like salmon, mackerel, and sardines provide

(03:25):
essential fatty acids linked to improved hard and brain health. However,
concerns exist around mercury contamination in certain fish species, making
variety and moderation important. Next, a flexitarian diet is a flexible,

(03:47):
plant based eating approach that encourages mostly vegetarian meals but
allows occasional meat or fish. It appeals to people seeking
to reduce their environmental impact or improve health without fully
giving up animal products. Flexitarianism emphasizes whole foods like vegetables, lagumes,

(04:10):
whole grains, and nuts, but perments meat in moderation. Studies
suggest flexitarians experience health benefits similar to vegetarians, including lower
BMI and reduced risk of diabetes and heart disease. Next.
Raw veganism is a stricter subset of veganism where all

(04:34):
food is uncooked or heated below roughly one hundred and
eighteen degrees fahrenheit to preserve enzymes and nutrients. This belief
is that cooking destroys vital nutrients and enzymes that aid
digestion and health. This diet consists mainly of raw fruits, vegetables, nuts, seeds,

(04:56):
and sprouted grains of lugumes. While some report increase energy
and better digestion, the diet can be challenging to maintain
and risks deficiencies in protein, vitamin B twelve, calcium, and iron.
Next up, fruitarianism focuses almost entirely on raw fruit, with

(05:19):
some adherents including nuts and seeds. It is an extreme
form of raw veganism, with philosophical or spiritual motivations often
tied to beliefs about natural human diets or detoxification. Fruitarian
diets are very restrictive and can lead to nutrient deficiencies

(05:43):
and energy shortfalls if not carefully managed, but proponents claim
benefits like weight loss and improved digestion. Medical experts generally
caution against fruitarianism due to risks of malnutrition. Next up,
a pagan diet. The pagan diet is a modern hybrid

(06:08):
combining of principles of paleo and vegan diets coined by
doctor Mark Hyman. It emphasizes whole, unprocessed of foods, mostly plants,
but allows some high quality animal protein such as wild
fish and grass fed meat. Paganism seeks to balance blood sugar,

(06:30):
reduce inflammation, and support sustainable food choices. It limits dairy,
grains and processed foods while promoting healthy fats like avocado
and nuts. This approach aims to harness paleo's ancestral eating
patterns while respecting the plant forwards sustainability values. Next up

(06:51):
the ketogenic or KETO for short diet. The ketogenic diet
is a very low carbohydrate, high fat diet designed to
shift the body's metabolism into ketosis, where fat is burned
for energy instead of carbohydrates. Originally developed in the nineteen

(07:13):
twenties to treat epilepsy, it is surged in popularity for
weight loss and metabolic health. Ketotypically restricts carbs to under
fifty grams per day, increases fat intake to seventy or
eighty percent, and keeps protein. Moderate benefits include rapid fat loss,

(07:34):
appetite suppression, and improved blood sugar control. However, keto can
cause side effects like ketoflu, nutrient deficiencies, and challenges in
long term adherents. Its impact on cardiovascular health remains debated.
Next up the low fodmap diet. The low fodmap diet

(07:57):
targets people with irritable bollets, syndrome, and other digestive issues.
Fod maps are formidable short chain carbohydrates found in foods
like onions, garlic, wheat, and certain fruits these poorly absorbed
carbs can cause bloating, gas and diarrhea. Developed by Moonish

(08:19):
University researchers, the diet involves an elimination phase to remove
high FODMAP foods, followed by a gradual reintroduction to identified triggers.
Low a fodmap can significantly improve symptoms, but is not
intended for long term restriction as it can reduce gut
microbe biome diversity. Next up the DASH diet and it

(08:46):
doesn't mean you eat on the run. The DASH diet
dietary approaches to stop hypertension, was created to lower blood
pressure without medication. It emphasizes roots, vegetables, whole grains, lean
protein like poultry and fish, nuts, and low fat dairy,

(09:08):
while limiting sodium, red meat, sweets, and sugary beverages. DASH
is highly endorsed by medical institutions for heart health and
weight management. It balances nutrient intake with an emphasis on potassium, calcium,
and magnesium, all of which support healthy blood pressure regulation.

(09:30):
Next up, the Mediterranean diet is rooted in traditional eating
habits of countries bordering the Mediterranean Sea. This diet focuses
on fruits, vegetables, whole grains, legumes, nuts, olive oil, moderate
fish and poultry, and limited red meat and sweets. It's

(09:51):
one of the most extensively studied diets, linked to longer
life span, lower rates of cardiovascular disease, and better cognitive function.
Its emphasis on healthy fats, fiber, and antioxidants make it
sustainable and enjoyable for many. Unfortunately, that's all we've got
for today's episode of the Alternative Living podcast, and I

(10:14):
can't thank you enough for stopping by for another episode.
Until next time.