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¿Es saludable el vegetarianismo?
¿Puede una dieta vegetariana ser una alimentación saludable y una dieta equilibrada a largo plazo? En este vídeo analizamos qué dice la ciencia sobre el vegetarianismo desde una perspectiva de alimentación y nutrición, sin ideología y sin simplificaciones.
Ser vegetariano se ha convertido en algo identitario, pero desde la evidencia científica la pregunta clave no es “carne sí o no”, sino qué comes, cómo lo planificas y cuál es la calidad global de tu dieta. A través de revisiones sistemáticas y umbrella reviews, explicamos cuándo una dieta vegetariana es saludable y cuándo puede convertirse en un problema si no se gestiona correctamente.
En este vídeo abordamos:
Qué dice la ciencia sobre el vegetarianismo y la salud
Cuándo una dieta vegetariana es una dieta equilibrada
Principales beneficios del vegetarianismo bien planificado
Riesgos reales de una dieta vegetariana mal diseñada
El papel de los micronutrientes clave en la alimentación saludable
Cómo influye el vegetarianismo en el cerebro y la salud mental
Por qué no todos los productos “veggie” son saludables
También analizamos la relación entre alimentación y nutrición, microbiota, inflamación y bienestar psicológico, y por qué el beneficio no está en excluir alimentos animales, sino en construir una dieta vegetal variada, densa en nutrientes y adaptada a cada persona.
Un vídeo divulgativo, claro y con rigor científico, para entender si el vegetarianismo es una opción saludable y cómo llevarlo a cabo sin poner en riesgo tu salud.
Explorando la conexión entre ciencia y espiritualidad desde la base de la bioquímica y la neurociencia.
Aquí comparto reflexiones y descubrimientos sobre cómo nuestro cuerpo, nuestra mente y nuestra percepción se entrelazan, siempre con un enfoque riguroso y accesible. 🌿🧠
Soy investigador especializado en este campo, y creo que entender los mecanismos biológicos puede ayudarnos a vivir con más consciencia y profundidad.
También puedes seguirme en Instagram, donde amplío estos temas de forma más cercana: / albertxamena
La ciencia puede ser un puente hacia el alma. Gracias por ser parte de este camino. ✨
Contacta conmigo: colaboracion.albertxamena@gmail.com
Apoya este proyecto y consigue beneficios únicos: patreon.com/AlbertXamena
Referencias:
Craig WJ, Mangels AR. Position of the Academy of Nutrition and Dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970–1980.
Haider LM, Schwingshackl L, Hoffmann G, Ekmekcioglu C. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. 2018;58(8):1359–1374.
Iguacel I, Miguel-Berges ML, Gómez-Bruton A, Moreno LA, Julián C. Veganism, vegetarianism, bone mineral density, and fracture risk: A systematic review and meta-analysis. Nutrition Reviews. 2019;77(1):1–18.
Lane MM, Gamage E, Du S, et al. Ultra-processed food exposure and adverse health outcomes:
¿Puede una dieta vegetariana ser una alimentación saludable y una dieta equilibrada a largo plazo? En este vídeo analizamos qué dice la ciencia sobre el vegetarianismo desde una perspectiva de alimentación y nutrición, sin ideología y sin simplificaciones.
Ser vegetariano se ha convertido en algo identitario, pero desde la evidencia científica la pregunta clave no es “carne sí o no”, sino qué comes, cómo lo planificas y cuál es la calidad global de tu dieta. A través de revisiones sistemáticas y umbrella reviews, explicamos cuándo una dieta vegetariana es saludable y cuándo puede convertirse en un problema si no se gestiona correctamente.
En este vídeo abordamos:
Qué dice la ciencia sobre el vegetarianismo y la salud
Cuándo una dieta vegetariana es una dieta equilibrada
Principales beneficios del vegetarianismo bien planificado
Riesgos reales de una dieta vegetariana mal diseñada
El papel de los micronutrientes clave en la alimentación saludable
Cómo influye el vegetarianismo en el cerebro y la salud mental
Por qué no todos los productos “veggie” son saludables
También analizamos la relación entre alimentación y nutrición, microbiota, inflamación y bienestar psicológico, y por qué el beneficio no está en excluir alimentos animales, sino en construir una dieta vegetal variada, densa en nutrientes y adaptada a cada persona.
Un vídeo divulgativo, claro y con rigor científico, para entender si el vegetarianismo es una opción saludable y cómo llevarlo a cabo sin poner en riesgo tu salud.
Explorando la conexión entre ciencia y espiritualidad desde la base de la bioquímica y la neurociencia.
Aquí comparto reflexiones y descubrimientos sobre cómo nuestro cuerpo, nuestra mente y nuestra percepción se entrelazan, siempre con un enfoque riguroso y accesible. 🌿🧠
Soy investigador especializado en este campo, y creo que entender los mecanismos biológicos puede ayudarnos a vivir con más consciencia y profundidad.
También puedes seguirme en Instagram, donde amplío estos temas de forma más cercana: / albertxamena
La ciencia puede ser un puente hacia el alma. Gracias por ser parte de este camino. ✨
Contacta conmigo: colaboracion.albertxamena@gmail.com
Apoya este proyecto y consigue beneficios únicos: patreon.com/AlbertXamena
Referencias:
Craig WJ, Mangels AR. Position of the Academy of Nutrition and Dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970–1980.
Haider LM, Schwingshackl L, Hoffmann G, Ekmekcioglu C. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. 2018;58(8):1359–1374.
Iguacel I, Miguel-Berges ML, Gómez-Bruton A, Moreno LA, Julián C. Veganism, vegetarianism, bone mineral density, and fracture risk: A systematic review and meta-analysis. Nutrition Reviews. 2019;77(1):1–18.
Lane MM, Gamage E, Du S, et al. Ultra-processed food exposure and adverse health outcomes:
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AprendizajeTranscripción
00:00Today, being vegetarian is much more than a diet; it's an identity.
00:04For some it's health, for others it's ethics, for others even unnecessary risks, deficits, and problems.
00:10But if we want to do science, the question isn't meat yes or no, but what you eat and what quality it is.
00:16is.
00:17If we look at the scientific evidence, we can see how it is associated with a number of things that are beneficial to us.
00:23Even so, being vegetarian does not automatically mean being healthier.
00:28A 100% vegetarian diet can lead to your death if you don't do it right.
00:33Hello, I'm Albert Chaviena, I'm a biochemist and today I'm asking myself the following questions.
00:36Is it good to be a vegetarian? Is it bad? What does science say?
00:40If I want to be pregnant, how should I manage it properly? How does it affect my body?
00:43And finally, why does it affect some people worse?
00:46Today we're going to answer all these questions and show you some interesting facts.
00:51And remember, if you like this type of content, don't hesitate to follow us, like it, and turn on notifications.
00:55Ring the bell so you don't miss anything we do.
00:57Welcome, let's begin.
01:00Is it dangerous to be a vegetarian?
01:02No, that's not it. And yes, let's start by talking about something super important: umbrella reviews.
01:08When scientists conduct experiments and achieve results, these are not the final knowledge of humanity.
01:16Let me explain.
01:16Look, imagine we're a group of scientists and we want to know if the words Mercury Retrograde affect...
01:23the people.
01:23To test this, we decided to go to a comedian's show and asked for permission to spend a moment in the
01:28stage to be able to go up and say the words Mercury Retrograde.
01:31And see how many people get scared.
01:33This would be an experiment.
01:35And I'm quite sure that many of you will understand that the results of this experiment don't tell us...
01:41the absolute truth.
01:42Perhaps 20% of the people in that theater were scared.
01:45But if we do it in another theater, with other people, with other ethnicities, if it's only women, or only men, the
01:50The results would be completely different.
01:53Come on, with this experiment we can't draw a conclusion that says
01:56The words Mercury Retrograde scare 20% of humans.
02:01That would simply be lying.
02:02That's what systematic reviews are for.
02:05These types of scientific articles compile all the information available on a topic, or a large part of it.
02:10and they draw a conclusion.
02:12It's as if someone took all the experiments done in theaters, in other countries, in other areas, with other ethnic groups,
02:19with the words Mercury Retrograde,
02:21Then see what happens in all of them and draw a small conclusion.
02:24The authors of this systematic review might say something like that, but they are still leaving out a lot of information.
02:30Perhaps this systematic review only includes experiments conducted in European theaters, but it lacks those from Asia or elsewhere.
02:37Africa.
02:37That's what Umbrella Reviews are for; they're the greatest scientific evidence humans can obtain up to this point.
02:44date.
02:44An Umbrella Review takes the conclusions of systematic reviews and draws a super conclusion.
02:51So it has a lot of scientific evidence.
02:53Why am I telling you all this?
02:55Because in this video we're going to be using a lot of Umbrella Reviews.
02:58I know that the vegetarian diet creates a lot of controversy.
03:01And that's why I won't just talk about random experiments done in a random place, but about large and strong evidence.
03:08And we'll start with the first one, which you can always find in the description and check out for yourselves.
03:13In fact, this time I've started a small YouTube channel attached to this one, called AX Radio, on
03:18I make two people using AI talk and have a conversation about this Umbrella Review, just in case
03:24You want to increase the information.
03:26I'll leave it in the description.
03:27This 2020 Umbrella Review analyzes the overall health of vegetarians and compares it to non-vegetarians.
03:33vegetarian.
03:33It concludes something very interesting, which is that they say that a vegetarian diet is not always dangerous, but
03:39It depends on how you plan it.
03:41It should be based on very complete plant-based foods with all the micro and macronutrients.
03:46But it also found that, on average, vegetarians who followed a healthy diet were less likely to suffer from illness.
03:52Especially the cardiovascular ones, since their lipid profile was much better.
03:56They have less total cholesterol and less LDL cholesterol, which is the bad cholesterol we've always known.
04:01But, and here we must be very critical, it is also associated with lower amounts of vitamin B12 and levels
04:07higher levels of homocysteine, which may be a new word.
04:10It is a residue that can be toxic to the heart and brain, although this risk only occurs when
04:16It's not done right.
04:17And they also say it can lead to a higher risk of bone fracture, but again, only when it's not done.
04:22good.
04:22Come on, being vegetarian isn't just safe, it's really good for us.
04:26But it requires extra attention.
04:28Eating lettuce and margherita pizza every day is not enough.
04:31The important thing, and the real focus of scientists, is not whether eliminating meat is good for us.
04:37or not.
04:38We already know that.
04:39Rather, the focus is on the overall quality of your diet.
04:42Come on, the consensus is clear.
04:43The scientific community knows that a vegetarian diet is good for you, but very dangerous if you don't plan it well.
04:48But this doesn't differentiate it from normal diets, let's say.
04:52In the end, if you eat everything, but you eat terribly or with very low quality food, you're going to get sick anyway.
04:57So a vegetarian diet can cover all my nutritional needs.
05:01Well, we're going to see it right now.
05:03Green buffet.
05:04From the same umbrella review we learned that if it is well planned we can perfectly cover all nutritional needs.
05:11But not in some people.
05:13We'll see about that later.
05:14If we look at the macronutrients, we can see that a vegetarian diet includes the same amounts of protein as an omnivorous diet.
05:22You simply need to consume plenty of vegetables, nuts, cereals, seeds, dairy products, and eggs.
05:28And there is no scientific evidence that if we eat well we will have any nutritional deficiencies.
05:34But, and this is very important, you shouldn't just look at the quantity of protein, but also its quality.
05:38To ensure there are no problems for people who are vulnerable or who are athletes, we have to make very good care of ourselves.
05:45good that those proteins are specific.
05:47Come on, it's the same as when you're having a non-vegetarian diet.
05:50This article you see on the screen now tells you exactly what you need to do and how.
05:55to ensure that the protein is good in order to achieve the desired results.
05:58I'll also leave it down here in case you want to read it.
06:00If we now turn to micronutrients, vitamin B12 is undoubtedly the biggest risk for a vegetarian.
06:05There is a lot of science behind it that tells us that a vegetarian diet is often insufficient.
06:11You have to do it extremely well.
06:14And that's something many of us really like.
06:16That's why, if you decide to continue with this vegetarian diet, it's highly recommended that you get tested.
06:21Analytical studies, more or less every year.
06:23And keep it under control with supplements.
06:25Very easy.
06:26It's the 21st century, my friend.
06:27Don't worry if you're deficient in vitamin B12.
06:29As for other micronutrients like iron, if you do it right it's completely sufficient.
06:34But there's something to keep in mind.
06:35The iron found in animals and the iron found in plants is atomically
06:40different.
06:41The famous EMO group.
06:43If you don't know what it is, ask me and I'll answer you in the comments.
06:45That's why, basically, in some people with some kind of deficiency, such as pregnant women for example,
06:50It would be interesting, then, to go and do an analysis and add to it.
06:54In fact, and this is interesting, at the end of the article the scientists themselves say
06:59This lack of iron is seen in both omnivorous and vegetarian people.
07:03So we recommend that everyone get tested.
07:06There really is a lot of fuss about vegetarian diets, but people who eat everything can be
07:10eating terribly.
07:11And it's much more widely accepted.
07:13That's interesting.
07:14Regarding calcium and vitamin D, if your diet includes dairy, cheese, eggs, and all that, chill.
07:19You can rest completely at ease.
07:21On the other hand, if you exclude them, it's exactly the same as with iron and vitamin B12.
07:26Get blood tests done, monitor it closely, and take supplements if needed.
07:30And the same applies to long-chain omega-3 fatty acids.
07:33Despite all these limitations, scientists are very clear on this.
07:37This is no reason to abandon this diet.
07:40The benefits far outweigh the risks.
07:43You just have to be careful to eat a very rich and varied diet, and if you can't, well...
07:48supplements.
07:49Come on, scientists don't question whether a vegetarian diet can or cannot meet all your needs.
07:55We already know that's the case.
07:55The question they ask themselves is, is this diet well-designed for this person?
08:00That makes a lot of things clear, doesn't it?
08:01But there is a dark side.
08:04Black buffet.
08:05Yes, science says that if you're vegetarian, everything's fine, everything's nice.
08:09But eating french fries every day is being a vegetarian.
08:12And I assure you that's not nice.
08:14And I know this is super obvious.
08:15But let me show you something that isn't so obvious.
08:18Let's talk about vegetarian substitutes.
08:21Vegan sausages, vegan burgers.
08:23Umbrella reviews also make this very clear.
08:26High consumption of ultra-processed foods is associated with higher mortality.
08:32White and bottle, milk.
08:34More cardiovascular problems, more type 2 diabetes, mental health disorders.
08:39And that's regardless of whether the ultra-processed food is meat or plant-based.
08:44Come on, this is no joke.
08:45And this is super important in 21st-century vegetarianism, where plant-based products,
08:51In other words, made with plant-based products, they are very common these days.
08:54And besides being green, being quite greenwashing, and making us feel better,
09:00They also contain many chemicals that are harmful to us.
09:03Brutal amounts of sugar, refined fats and quite a lot of salt.
09:06If your goal in being vegetarian is just to save animals, don't stress about it, just eat those sausages.
09:11But if your goal is also to be healthier, I recommend you get rid of them.
09:15Eating this every week eliminates all the benefits that a vegetarian diet could give you.
09:21That's how strong it is.
09:22Come on, it's not just excluding animals from our diet that gives us the benefits.
09:27It's also about excluding all the junk.
09:29In fact, even our gut microbiota can distinguish between a vegetarian diet with ultra-processed foods and a normal vegetarian diet.
09:36And with the first one, everything is worse.
09:38Okay, but then how can I be a vegetarian and do it right?
09:41Well, we're going to see it right now.
09:43Let's find a balance.
09:45We have already seen that being vegetarian is good for our health, but that it is a double-edged sword.
09:49It's only good if you eat well.
09:50But what exactly does this mean?
09:52Well, putting aside the differences with nutritionists, who will surely explain it much better than I can,
09:57The important thing is that a vegetarian diet not only excludes animals, but also excludes ultra-processed foods.
10:04And include nutritionally dense foods.
10:07And organize it very well throughout the day.
10:10What a little phrase, huh?
10:11What exactly is this?
10:12Well, basically we want to make sure there is a sufficient amount of protein.
10:17Well distributed throughout the day in different foods.
10:19As we have said before, legumes, seeds, nuts, eggs, milk.
10:23We can also include vitamin B12 in slightly fortified foods.
10:26They should also ensure good iron absorption and contain long-chain omega-3 fatty acids.
10:32We also need to make sure we include a diet high in fermentable fiber.
10:37And polyphenols, which help the microbiota to be more diverse and stronger.
10:41That's the key to your microbiota health.
10:44We've already talked about this in a video that I've linked below.
10:46And above all, and the most important part of the video, is to be flexible in mind and spirit.
10:51But adapting your diet to your current personal situation is key.
10:56Not all vegetarians have to eat the same way.
10:59Depending on your mental state, your physical workload, your hormones, and your age, you need to eat from
11:05one way or another.
11:05Come on, as if you weren't a vegetarian.
11:07And for that, I recommend that you go to a professional who will guide you perfectly step by step.
11:12Not only will you ensure that you're being a good vegetarian, but that you're doing everything right.
11:16made possible by living longer and living better.
11:18A win-win for everyone.
11:19But, as a neuroscientist, I can't leave without talking about the brain.
11:23Being vegetarian is good for the mind.
11:25Well, we're going to see it right now.
11:27Green brain.
11:28It's very nice because it has been shown that being vegetarian is associated with a lower risk of depression.
11:34And in general with better mental health indicators.
11:36It's no longer just about not sacrificing animals for your diet, nor about your diet making you healthier.
11:41Rather, your diet makes you happier.
11:43And here I must be honest.
11:45This lower risk of depression is not only because there is no meat, but because there is more fiber, more antioxidants, and
11:51more anti-inflammatory compounds.
11:53That modulate low-grade inflammation.
11:56Which we have already talked about a lot on this channel and how to remove it.
11:59Vegetarian diets are associated with less inflammation.
12:02And therefore with serine and dopamine in balance.
12:05And in general, greater neuroplasticity.
12:07Come on, ingredients for rock-solid mental health.
12:10I also have to include the famous and wonderful gut-microbiota-brain axis.
12:15This fiber promotes the creation of short-chain fatty acids during synthesis.
12:19Like butyrate.
12:20Which I also talk about a lot.
12:22And we'll be releasing a video of him very soon because he's truly amazing.
12:26It influences how we feel so much that...
12:28It's unbelievable that it's not sold in pharmacies.
12:31But a poorly managed diet can also affect your brain.
12:35The deficiencies we mentioned earlier in B12, iron, omega 3, calcium and such, greatly affect your mind.
12:41They are key for neurons to communicate well with each other.
12:45So, not having too much of it, I'm telling you, isn't very good.
12:48In fact, and here we're going off on a bit of a tangent, there are people who don't do well being vegetarian.
12:53But if it's so healthy and so wonderful, why not?
12:55Well, I've noticed that when a person adopts a vegetarian diet, what usually makes them feel bad isn't
13:02is to adopt it in itself.
13:03But because he's not doing very well.
13:05And he's not doing very well, and it's not just physical.
13:08Eating french fries all day not only affects your physiological state, but also your mental state.
13:13Let me explain.
13:14Beyond the lack of iron and vitamin B12, which is obvious and what matters most
13:18It is known, but there are things that are not so obvious.
13:21Again, for example, when there is a sudden change in the amount of fiber we take, without any kind of
13:28As we adapt, we may start to experience bloating and gas.
13:31And if we add to this the fact that normally when someone starts being vegetarian the number of calories drops drastically,
13:38Well, we've come across a Molotov cocktail.
13:40Fatigue, irritability, concentration problems and, as mentioned, beyond these physical sensations, we find the mind.
13:47We often have unrealistic expectations.
13:50From today onwards I will never eat meat again, even if you love a good steak or a carbonara with
13:55your bacon.
13:56And friends, it's as simple as that hurts.
14:00Not being able to eat carbonara, if it's your favorite dish, greatly affects your psyche.
14:05And then there's the guilt.
14:06It's because, oh, I ate a piece of fuet or because I didn't do it perfectly.
14:10But what exactly does it mean to do it perfectly?
14:13And why does it matter to you so much?
14:14That increases stress.
14:15And it also damages your relationship with food.
14:18Come on, if you want to eat a piece of salami, eat it.
14:21Let's talk about another perspective.
14:23Welcome to Science and Spirituality.
14:25From a scientific perspective, the spirituality of food is not based on the elements that make it special,
14:33but rather the psychological and attentional relationship that a person establishes with food.
14:37It includes body awareness, self-regulation, and consistency between values and behavior.
14:43In this context, a vegetarian diet can acquire a spiritual dimension not simply because it is vegetarian,
14:49but because for some people it reduces internal conflicts between ethical values, behavior, and perception of internal consistency.
14:57Which results in less psychological stress.
14:59Come on, if you feel sorry for animals and you don't eat them, you feel like you're being consistent with yourself.
15:04Health psychology shows us how living in accordance with our values is associated with greater subjective well-being.
15:10which ultimately makes us feel much better in the long run.
15:13But the opposite also happens.
15:14When food becomes a source of mental rigidity or excessive control, anxiety and guilt arise.
15:23Goodbye to all the well-being that a vegetarian diet could give you.
15:25This phenomenon has been described in the scientific community as food hypercontrol,
15:30where that search for purity and perfection ultimately makes you feel much worse.
15:35From an integrative perspective, and in my humble opinion, you should eat what makes you happy.
15:40Your diet should give you flexibility, presence, awareness, not a rigid identity, an unbreakable morality.
15:47I, for example, want to be a vegetarian, but it's really difficult for me.
15:51Right now it's too much of a sacrifice for me.
15:53I live in an area where meat is very common, there is a lot of traditional food that
15:59It's very tasty, and it's hard for me to make that sacrifice.
16:01Does it go against my principles?
16:03Yeah.
16:03If I didn't eat meat, it would go against my wishes.
16:06Also.
16:06For now, I'm very happy at a middle ground where I'm simply mindful and try to reduce the amount.
16:12meat.
16:13But without missing out on my good old carbonara pizza.
16:15If my mind allows it and I control my impulses well, one day I will end up being a vegetarian.
16:20I choose to be happy.
16:21And you?
16:22What kind of food truly makes you happy?
16:24Had you ever thought about it?
16:25I'm reading you.
16:26By the way, here are two videos that I think you'll love.
16:29Everyone can find their balance again.
16:31And by the way, check out our other social media channels where we upload exclusive videos.
16:35See you next week with more Science from a Human Perspective.
16:38Bye.
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