Sneha Sadhwani
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Written By: Sneha Sadhwani | Updated : October 8, 2014 7:42 PM IST
October 1 is World Vegetarian Day.
Vegetarian diet is one that does not include meat, poultry and fish. It mainly includes cereals, pulses, legumes, milk and milk products, fruits, vegetables and nuts. Data suggests that vegetarians are at a lower risk of hypertension (high blood pressure), diabetes, obesity and heart disease as compared to non-vegetarians. This is because of low saturated fat intake and high-fibre content.
However, a vegetarian diet consisting of fried foods, refined products and whole milk dairy products will increase the overall fat content and reduce the amount of fibre. Therefore, careful diet planning which includes all the food groups in the right proportion is the key to a healthy vegetarian lifestyle.
Let s take a look at how a vegetarian diet helps tackle most of our health problems:
Reduces obesity risk: Vegetarian diet is plant-based which is high in complex carbohydrates, fibre, vitamins and minerals that stimulate metabolism. It is low in fat, delays hunger pangs and makes for a healthy diet.
Reduces risk of diabetes: Whole grains and legumes have been are a staple of vegetarian diet. These foods are less processed and therefore, they have good amount of fibre and low glycemic index. Foods with low glycemic index raise the blood glucose levels slowly and thus, prevent sudden spike. Low glycemic index foods include wheat, jowar, bajra, dalia, barley, oats, brown rice, pulses and legumes.
Reduces high blood pressure: A diet rich in whole grains, fruits, vegetables, low-fat dairy products and decreased intake of meat helps in controlling blood pressure. Such a diet is rich in calcium, magnesium, potassium and fibre and low in total fat, saturated fat and cholesterol which helps in keeping blood pressure within normal range.
How to eat a healthy vegetarian meal
Photo source: Getty images
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