The Lenten fast is very similar to the vegetarian diet. The only difference is that during the fast, the consumption of seafood and animal products that do not contain blood is allowed. Essentially, fasting is the voluntary abstinence from specific food groups mainly for religious reasons. The Lenten fast is the best-known and longest fast of the Orthodox Christian religion. At the same time, it is an opportunity to become familiar with vegetarianism (vegan) model of nutrition but also to reap multiple benefits for our health and well-being.
Adopting such a diet, even for a period of time, can also act as a detoxification for our body from the toxins of animal foods as well as the ingredients contained in processed foods derived from animal foods. A vegetarian diet reduces the risk of obesity and cardiovascular diseases, since the consumption of saturated fats and cholesterol, which are mainly found in animal foods, is reduced. In addition, the literature reports reduced rates of type 2 diabetes, kidney problems and certain forms of cancer, mainly of the gastrointestinal system, in people who follow a vegetarian diet.
A vegetarian diet offers a wide variety of fiber and antioxidants found in fruits, vegetables, legumes, and nuts, which help to combat constipation and improve the functioning of the gastrointestinal system. A vegetarian diet has also been shown to help with weight loss, making it an ideal option for those looking to shed a few pounds. Furthermore, adopting a vegetarian diet increases well-being, endurance, and improves mood, as it provides clarity, a lighter digestive system, and a better mood.
At the same time, for those who follow the fast, which also allows the consumption of seafood, they are given the opportunity to strengthen their diet with the so-called "good" omega-3 fats that have anti-inflammatory effects and help with good cardiovascular and brain function. Fasting also offers us the opportunity to consume traditional dishes that have disappeared from our daily diet due to the Western diet we have adopted.
A vegetarian diet includes many foods of Greek origin. Legumes hold a special place, as they combine plant-based proteins, fiber, minerals, B vitamins and low calories. When eaten with pasta, rice or bread, they provide proteins equivalent to those of animal foods. Consuming legumes helps reduce harmful cholesterol LDL, in better blood glucose regulation and prevents certain forms of cancer. During fasting, giant beans, that is, baked beans or black-eyed beans as a salad, also known as piaz, are usually preferred.
Vegetables also occupy a special place, either in the form of a salad or in the form of an oily dish. Ideally, we should choose seasonal vegetables in different colors for a variety of vitamins and other phytochemical nutrients. Vegetables offer satiety, fiber, vitamins and minerals and have minimal calories. Attention should be paid to the addition of fat, and ideally olive oil should be preferred, which is rich in monounsaturated fatty acids, antioxidants and vitamin E. Furthermore, vegetables can be consumed as pickles, which are a fermentation product, and provide us with prebiotics necessary for our digestive system. However, it contains a lot of salt and should be consumed occasionally and in small quantities, especially by people with hypertension problems.
Another basic category of foods in a vegetarian diet are nuts and their butters. Nuts contain polyunsaturated fatty acids, vitamin E, magnesium, zinc and selenium. They have no cholesterol and contain several antioxidant ingredients. However, they belong to the category of fats and should be consumed with caution due to the many calories they contain. It would be good to prefer raw or unsalted ones, which we can consume as snacks, in salads, or as a spread of their butters on bread or in sweet preparations. Seeds such as sesame, pumpkin seeds, flax seeds and seeds also belong to the same category. chia, with similar nutritional properties that also offer additional calcium needed in such a diet due to the absence of dairy products.
Finally, fruits should be the basis of snacks and meals in such a diet. Multi-color and variety should be the two main factors for their selection. They contain vitamins, fiber, provide a sweet taste and few calories. They can be consumed raw or boiled/baked as well as in the form of juices or jams, as well as used as a sweetener for the preparation of pastries, cakes or even in salads.
In conclusion, with the beginning of the fasting period, you can try a vegetarian diet, even for a short period of time, and see the change it will bring to your health indicators as well as your overall well-being.
Clinical dietician, MSc., PhDc.
