By Bhawna
A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages as compared to non-vegetarian diets. The benefits arise from lower intakes of saturated fat, cholesterol, and animal protein, and higher intake of complex carbohydrates, dietary fibers, magnesium, folic acid, vitamin C, and other phytochemicals. Since vegetarians consume widely divergent diets we should know the difference between various types of vegetarian diets. In the past, vegetarian diets have been described as deficient in several nutrients including protein, iron, zinc calcium, vitamin B12, fatty acid, and iodine. Well-balanced vegetarian diets are appropriate for all stages of the life cycle including childhood, adolescence, old age, and athletes. In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases such as cardiovascular disease, hypertension, diabetes, cancer or stroke gallstones, renal disease, and rheumatoid arthritis. The influences of these aspects of vegetarian diets are the subject of the new field of nutritional ecology which is an emerging field concerned with sustainable lifestyle and human development.
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A vegetarian diet can provide a wide variety of nutritious foods but what person eats will depend on the type of diet they are following and their personal food choices.
People following a vegetarian diet must make careful choices regarding what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.
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A growing number of younger people are switching to a vegetarian diet as many studies have shown they may do this because it has health benefits, it is more ecologically sustainable, it is part of a broader and better lifestyle choice.
Some people also avoid meat and fish for religious reasons.
There are certainly ways in which avoiding meat products can enhance a person’s health:
Lose weight: Switching to a vegetarian diet may help a person lose weight at least in the short term. Scientists need to carry out longer-term control studies to understand how a vegetarian diet might affect weight
Cholesterol: People who follow a vegetarian diet are likely to have lower overall cholesterol levels.
Cancer: The incidence of cancer overall is lower among vegetarians than non-vegetarians a non-meat diet may offer some protection from cancer
Heart health: In a study, it was found that there was a lower risk of cardiovascular disease in people who followed a vegetarian diet
Diabetes: People who follow a vegetarian diet are less likely to have diabetes (type 2 diabetes). One reason for this may be a more intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of fats.
Alongside vegetarian diet, people need to make sure they get the right number of calories, focus on a variety of fruits, vegetables, and whole grains, limit their intake of processed food and alcohol, avoid unhelpful fats and added sugar and salt engage in an overall healthful lifestyle with plenty of exercises and avoid smoking.
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In addition to health benefits, experts say that a plant-based diet is more sustainable as it causes less harm to the environment than a meat-based diet.
Here are some tips for choosing a vegetarian diet:
- Start learning about the nutrients and minerals required and how to obtain them.
- Get some tips and recipes from new vegetarian websites a local health food shop or a nutritionist.
- Make a weekly meal plan.
- Focus on a variety of meat-free dishes that provide complete protein so that you don't end up eating meat again.
- Consider making the change gradually, for example over a week.
- Start with familiar food such as Mac and cheese and salad and add in the repertoire over time.
Gradual change may work for two reasons: it is more likely to become a lifestyle and a long-term move. Sudden dietary changes such as an increase in the consumption of beans or vegetables might lead to temporary digestive problems such as bloating.
What constitutes vegetarian food?
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Veg products such as green leafy vegetables, whole wheat, bread white rice, whole grain cereals, and vitamins diet with whole grains, fruits, vegetables, legumes, nuts, and so on use dairy products in moderation or try adding soy milk.
Green leafy vegetables are rich in iron.
Ask a healthcare professional about supplements especially vitamin B12 and Sufficient intake of vitamin D especially if exposure to sunlight is low. Check the labels of healthful vegetarian snacks to ensure it does not contain a lot of sugar salt or fats. Remember that junk food and fast food can be unhelpful and high in calories whether they're vegetarian or not. There has to be a reduced intake of high sugar and high-fat foods.
Some scientists say that a vegetarian diet is beneficial to people of all ages but they know that there is a need to plan appropriately to obtain the whole range of essential nutrients.
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Adopting a vegetarian diet can be the perfect way to stay happy and healthy. A vegetarian diet is a complete diet that includes high consumption of fiber, iron, folic acid, magnesium, saturated fat, and numerous phytochemicals and this is the reason why vegetarians have lower cholesterol, low blood pressure, and reduce risk of heart disease. In addition, vegetarian food is easy for the body to digest, takes lesser time to cook, is healthy, and importantly most importantly saves your money, vegetables are vital not just for healthy living but for environmental sustainability also.
Here are the 10 amazing benefits of being a vegetarian:
Increases life span: Adopting the vegetarian diet is one factor for increasing life span. The more you eat fruits or vegetables the lesser is the toxin and chemical build-up
Lower cholesterol: There is no health benefit in eating animal fat. Vegetarian diets are cholesterol-free although cholesterol is a central component of each human cell. Vegetarians need not worry about not getting enough cholesterol because the body can make all the cholesterol it needs from vegan foods. Body fat and cholesterol levels are lower in vegetarians, according to a study.
Less risk of stroke and obesity: Vegetarians tend to be more conscious in their food choices and usually never overeat or pick foods based on emotions. This leads to a lower risk of obesity. Adopting a vegan diet is a good way to minimize your chances of having a stroke or obesity
Reduces risk of diabetes: Non-vegetarians usually experience extreme levels of blood sugar sometimes very high just after consumption. This can be avoided and a constant flow of blood sugar can be maintained if the non-vegetarian swap over a vegetarian diet. A healthy vegetarian diet is easy to absorb, full of nutrients, and contains fewer fatty acids
Gives healthy skin: If you wish to have healthy skin, then you need to eat the right amount of vitamins and minerals with plenty of water. Fruits and vegetables that we eat are very rich in vitamins minerals and also have some antioxidants. Moreover, they are water-based. If you eat them raw it can further improve the intake of healthy nutrients. Many vegetarian foods also are a rich source of antioxidants that help you stay disease-free with healthier skin.
High fiber content: Fruits and vegetables also contain high fiber content which is important for proper digestion. It’s also important and useful for the body's metabolism and helps in the fast elimination of toxins and other chemicals from the body. Vegetarian foods are water-based which helps them maintain certain liquids in the body
Can reduce depression: According to researchers, a vegetarian will be happier than non-vegetarian counterparts. It was also discovered that a vegan diet people had lower scores for depression test and more profiles when compared to meat or fish eaters. Moreover, there is an element of freshness to most vegetarian food especially when it comes to organic produce so it's bound to cleanse our minds and thoughts and keep us more optimistic.
Improves metabolism: Vegetarian food is easy to digest and keeps the metabolism of an individual in a good state.
Is economical: Last but not least, if you follow a vegetarian diet then you are going to spend less money it's going to be economical. Non-vegetarian foods are very expensive as compared to vegetarian food, so your choice should be a vegetarian diet only.
Conclusion
Plant-based diets may help reduce the risk of heart disease, cancer, type 2 diabetes, obesity, and other diseases. Plant-based food also is more environmentally sustainable than animal-based foods. It is worth remembering however, that going vegetarian will not make a person healthy overnight. To see improvements in health, it is essential to plan a diet that includes a variety of ingredients and several sets of healthful lifestyles such as exercise and deep breathing, etc. For people who wish to reduce their weight, but feel this is too difficult, a gradual switch may be a suitable option. Vegetarian diet is a boon to health. Many studies agree that a vegetarian diet offers a range of health benefits.
