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"Nutrient-Dense Approach to Weight Management"
"Una alimentación densa en nutrientes como estrategia para el control de peso"
We know that vegetarians tend to be slimmer,
Sabemos que los vegetarianos tienden a ser mas delgados,
but there's this perception that veg diets
pero existe esa percepción de que las dietas vegetarianas
may be somehow deficient in nutrients.
puedes ser, de alguna manera, deficientes en nutrientes.
So how's this for a simple study—
Así que, que os parece hacer un estudio sencillo -
let's just analyze the diets of 13,000 people
analicemos las dietas de 13.000 personas
and compare the nutrient intake of those eating meat
y comparemos la ingesta de nutrientes de aquellos que consumen carne y pescado
to the one of those eating meat-free diets.
con aquellos que no consumen ni carne, ni pescado.
They found that those eating vegetarian
Hallaron que los vegetarianos
were getting higher intakes of nearly every nutrient,
tenían una ingesta mayor de casi todos los nutrientes:
more fiber, more vitamin A, more vitamin C,
mas fibra, mas vitamina A, mas vitamina C,
more vitamin E, more of the B vitamins: thiamin, riboflavin,
mas vitamina E, mas vitaminas del grupo B (tiamina, riboflavina y
folate, more calcium, magnesium, iron, and potassium,
ácido fólico), más calcio, magnesio, hierro y potasio,
while at the same time eating less of the harmful stuff
a la vez que comían menos sustancias nocivas
like saturated fat and cholesterol.
como grasas saturadas y colesterol.
And yes, they got enough protein.
Y sí, ingerían suficiente proteína.
And some of those nutrients are the ones
Algunos de esos nutrientes son los que
Americans really struggle to get enough of—
a los Americanos realmente les cuesta obtener en suficiente cantidad -
fiber, vitamins A,C, and E, calcium/magnesium/potassium
fibra, vitaminas A, C y E, calcio, magnesio y potasio,
and those eating vegetarian got more of all of them.
pero los vegetarianos obtuvieron mayor cantidad en todos ellos.
Even so, though, just because they did better
A pesar de ello, aunque obtuvieron mejores resultados
than the standard American diet isn't saying much—
que la dieta estándar Americana, no significa mucho -
they still didn't get as much as they should have.
ya que tampoco obtuvieron las cantidades que deberían.
I mean yes, those eating vegetarian
Lo que quiero decir es que los vegetarianos
ate significantly more dark green leafy vegetables,
comieron significativamente mas vegetales de hoja verde,
but that comes out to just 2 teaspoons of greens more.
pero esa cantidad viene a ser sólo dos cucharaditas mas de hojas.
In terms of weight management,
En términos de control de peso,
the vegetarians were consuming on average
los vegetarianos consumieron de promedio
363 fewer calories every day.
363 calorías menos al día.
That's like what people do when they go on a diet,
Es como lo que la gente hace cuando de pone a dieta
and restrict their food intake,
y restringe la ingesta de alimentos,
but that seemed just like what vegetarians ate normally,
aunque parecía que eso era lo que los vegetarianos comían normalmente,
so a vegetarian diet could be considered
por lo que una dieta vegetariana, en la que puedes comer lo que quieras,
an all-you-care-to-eat version
se puede considerar una versión
of a calorie-restricted weight loss diet,
de una dieta de perdida de peso con restricción calórica,
naturally inducing weight loss
que naturalmente induce a perder peso
and also helping maintain healthy weight status long term.
y que también ayuda a mantener un estado de peso saludable a largo plazo.
So just following a vegetarian diet alone,
Así que sólo con seguir una dieta vegetariana,
without focusing on calorie reduction,
sin centrarse en restringir calorías,
could result in weight loss.
podría resultar en perdida de peso.
How sustainable are more plant-based diets long-term?
¿Como de sostenible son las dietas basadas en mayor consumo de plantas a largo plazo?
They are in fact among the ONLY type of diets
Son, de hecho, una de las unicas dietas
that have been shown to be sustainable long-term,
que han demostrado ser sostenibles a largo plazo,
perhaps because not only do people lose weight
tal vez no sólo porque la gente pierde peso
but they often feel so much better.
si no que a menudo se sienten mucho mejor.
And there's no calorie counting or portion control.
Y no hay que contar las calorías o controlar las raciones.
In fact, vegetarians may burn more calories in their sleep!
De hecho, los vegetarianos pueden quemar mas calorías mientras duermen!
Those eating more plant-based diets
Aquellos con una dieta mas basada en plantas
appear to have an 11% higher resting metabolic rate.
parecen tener una indice metabólico en reposo de un 11% más alto.
Both vegetarians and vegans in this study
Tanto vegetarianos como veganos en este estudio
just naturally seemed to have a revved up metabolism
parecían tener, naturalmente, un metabolismo acelerado
compared to those eating meat.
en comparación a los que comían carne y pescado.
Having said that, the vegetarian diet pattern in this study
Dicho esto, el patrón dietético de los vegetarianos en este estudio
included eating eggs and dairy,
incluía huevos y productos lácteos,
so while they were significantly slimmer
y a pesar de que estaban significativamente mas delgados
than those eating meat,
que aquellos que consumían carne y pescado,
they were still, on average, overweight.
tenían aun y todo sobrepeso de promedio.
As we've seen before, the only dietary pattern
Como ya hemos visto anteriormente, el único patrón dietético
associated on average with an IDEAL body weight
asociado de media con un peso corporal ideal,
was a strictly plant-based one.
era el basado estrictamente en plantas.
Still, this study does help dispel the myth
Aun así, este estudio no ayuda a disipar el mito
that meat-free diets are somehow nutrient deficient.
de que las dietas sin carne, ni pescado son de alguna manera deficientes en nutrientes.
In fact, in response the editor-in-chief
De hecho, el editor en jefe
of the Journal of the American Dietetic Association asked,
de la revista de la Asociación Americana de Dietética en respuesta a esto pregunto;
"What could be more nutrient dense than a vegetarian diet?"
"¿Qué podría ser más denso en nutrientes que una dieta vegetariana?"
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