The vegetarian diet involves abstaining from eating meat, fish, and poultry. People became vegetarians for a variety of reasons, including fitness, religious beliefs, concerns over animal rights or the use of antibiotics and hormones in living creatures, or a desire to consume food in a manner that does not exhaust natural resources.
Vegetarianism is a delicious way to eat. You can eat any fruit, vegetable, bean, or whole-grain you want. The possibilities are endless. If you are already hooked on a vegetarian diet or only want to try going meatless for a few days, this article will help you with it all.
Vegetarianism is described as a diet that is free of meat, fish, and fowl flesh. While on the other hand, vegetarians consume a diverse range of foods. Lacto-ovo vegetarians, for instance, avoid eating animal flesh but consume eggs and dairy products. Vegans, on the other end, refrain from eating (and frequently wearing) all animal-based items, including honey. Vegans who eat primarily fresh fruits, vegetables, legumes, sprouts, and nuts are known as raw foodists.
There are two other types of vegetarians, namely Pescatarians, who consume fish and seafood, while lacto-vegetarians are those who eat dairy products but not eggs. Fruitarians eat only fruits, seeds, nuts, and other plant-based foods. On the other hand, the macrobiotic diet consists mostly of grains, although it can also include fish - although they don't always define as vegetarians.
Health Benefits
According to most physicians and nutritionists, a low-fat diet rich in fruits, vegetables, and nuts can be beneficial to one's health. There's also evidence that cutting out or reducing red meat from your diet will lower your risk of heart disease. As stated in studies, a vegan or vegetarian diet has also been found to reduce the chance of contracting type 2 diabetes.
Many researchers have also reported that a plant-based diet has also been linked to long-term weight loss, a relatively low risk of heart disease and death. In addition, it has contributed to the prevention and treatment of asthma, high cholesterol, and a reduced chance of cancer.
Better Heart Health with Vegetarian diet
Vegetarian diets aim to keep the heart stable and strong by lowering many heart disease risk factors. This diet is linked to lower levels of triglycerides, total cholesterol, and “bad” LDL cholesterol in a study sample of 76 individuals patients – both of which are risk factors for heart disease when they are elevated.
Another study of 118 people showed that a low-calorie vegetarian diet was more effective than a Mediterranean diet at lowering “bad” LDL cholesterol. Vegetarianism has also been linked to lower blood pressure levels in other studies, another significant risk factor for heart disease.
Go Veggie to lose weight
Vegetarians tend to have a lower obesity index classification (a measure of body fat) than those who eat meat. More than two-thirds (68.8%) of the population are the victim of weight gain. The Oxford vegetarian studies found that vegetarians of all ages, including men and women have low BMI levels/ Vegetarians eat low-energy foods (i.e., fruits and vegetables) that are rich in fibre – which can result in low BMI.
Reduce the chances of Cancer
Consuming a diet rich in fruits and vegetables on a regular basis has been associated with a decreased risk of many types of cancer. There are reasons to believe that vegetarians have a lower average cancer risk than the general population.
Slow down the ageing process
The rate of osteoporosis is lower in situations where individuals consume mainly vegetarian diets. Animal products can cause bone loss and osteoporosis by forcing calcium out of the body. According to one report, people who ate a Lacto-ovo vegetarian diet for 20 years or more just had 18 percent less bone mineral by the time they were 80.
Is a Vegetarian diet costly?
The cost of a vegetarian diet like most diets is calculated by how the person who diet chooses to plan, prepare, and consume. Most of the rumours about the vegan diet are that it is significantly more costly than a standard American diet. Certainly, buying vegan substitutes like non-dairy cheese and imitation meat items can easily add up in price. And as with any diet, dining out to eat can be expensive particularly at a specialised vegan restaurant. However, eating vegan at home on a budget needs the same main principles as a non-vegan diet: A diary with some planning & preparing, grocery trips, and bulk cooking.
Is a Vegetarian Diet good for you?
Do consult your doctor first, as he/she will be able to prescribe the right diet strategy for you. It's important to keep in mind, though that adopting a vegetarian diet does not make you healthy or meltdown a few pounds overnight. It's helpful to plan ahead, use a variety of ingredients, and make the diet a part of a healthy lifestyle to see changes in the long run.