Healthy Eating For Vegetarian Diet – Ahead of World Plant Power Day (March 7), here are four plant-based foods you can add to your diet if you’re vegetarian or vegan, or thinking about becoming one:
The idea of celebrating ‘World Plant Energy Day’ on March 7 every year may be a fairly new concept but the popularity of plant based foods started many years ago. There has been a drastic shift in perception towards plant-based foods and we are seeing a movement towards a more sustainable lifestyle. “Whether it’s the food we eat or the beauty products we use, people are starting to shift towards more organic, ‘free’ and plant-based food items and essentials. Vegetarian restaurants have always existed but now vegetarian restaurants are also popping up. Social media influencers and vegetarians often talk about the benefits of a plant-based lifestyle,” says Sheela Krishnaswamy, a nutrition and wellness consultant.
Healthy Eating For Vegetarian Diet
People prefer plant based consumption as a sign of concern towards health, ethics and environment. However, switching to an all vegetarian or vegan lifestyle has raised some concerns. “A common concern among vegetarians/vegans is that eating a plant-based diet does not provide enough protein. However, well-planned plant-based diets are not only healthy and nutritious, but help prevent heart disease, type-2 diabetes, hypertension and obesity,” he says.
Easy Ways To Start A Vegan Diet
Ahead of World Plant Energy Day, here are four plant-based foods you can add to your diet if you’re vegetarian or vegan, or thinking about becoming one:
Consuming almonds on a daily basis is probably an integral part of many Indian households. Almonds are one of the most popular tree nuts in the world. They are a rich source of protein and can be consumed as a protein-rich alternative to unhealthy snacks like potato chips. “In 100 grams of almonds, you get 21.15 grams of protein. They are rich in more than 15 nutrients like vitamin E, magnesium, protein, riboflavin and zinc. Eating a handful of almonds can help stave off hunger pangs between meals. Almonds help lower total and LDL cholesterol and improve your heart health. Almonds make a delicious and healthy snack, so, be sure to include a handful of almonds in your diet and your family’s diet every day,” says Krishnaswamy.
We have been consuming citrus fruits like oranges, lemons, grapefruits and sweet limes all our lives. The best part about consuming citrus fruits is that they are high in fiber and low in calories. They are an excellent source of vitamin C, antioxidants, folate and potassium. Vitamin C is known to boost your immune system and help absorb iron. Also, since they contain high levels of moisture, they help keep you hydrated.
The most widely consumed root vegetables like onions, beetroot, potato, sweet potato, ginger, carrot etc. stay fresh longer compared to other vegetables. They play a role in keeping our bowel habits regular. They contain antioxidants, which help fight free radicals. They also provide carbohydrates, which are a source of energy for the body. The best part is that root vegetables are easily accessible and available most of the year.
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Lentils, popularly known as ‘dals’ come in red, yellow and white variants (moong, tar, channa, masoor, urad). They all belong to the legume family and are high in protein and fiber. Lentils are a staple in most Indian households, although the way they are consumed varies across states. They are easy to prepare and are a good source of protein. They provide many essential amino acids to the human body. However, they need to be consumed in combination with whole grains to get all the essential amino acids. Lentils can be eaten in various ways: dal tadka, sambar, dosa, idli, khichdi, etc.
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Trending ‘Around the World in 80 Days’: Two best friends travel 18 countries on seven continents at the age of 81 In a recent study, researchers compared the effects of a plant-based meal with a meal containing animal-based products on a person’s health. The study concluded that a vegetarian diet can help a person stay healthy and maintain weight.
, “The typical dietary patterns currently consumed by many in the [US] are inconsistent with official recommendations.
Wondering About A Vegan Diet? (infographic)
Their estimates suggest that roughly “three-quarters of the population” do not consume enough vegetables, fruits, dairy products or oils.
New research conducted by investigators from three international organizations – the Institute for Clinical and Experimental Medicine and the Institute of Endocrinology in Prague, Czech Republic, as well as the Physicians Committee for Responsible Medicine in Washington, DC – now suggests that following a plant-based diet has a beneficial effect on many aspects of a person’s health.
More specifically, the study’s findings — researchers report in “Vegan Nutrition,” a special issue of the journal.
– suggests that following a vegetarian-type diet promotes the presence of certain gut hormones that help regulate blood pressure.
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These hormones help a person feel full faster and their action is beneficial for weight management.
In this study, the research team worked with 60 male participants, 20 of whom had a diagnosis of obesity, 20 had type 2 diabetes and another 20 had no health complaints and formed a control group.
The researchers randomly divided the participants so that some of them ate a vegetarian meal with tofu, while others ate a meal of processed meat and cheese. The researchers also counted both meals for calories and macronutrients.
Even if they didn’t have diabetes, obesity or any other health problems, people who ate vegetarian meals had higher levels of beneficial gut hormones than people who ate meat and cheese.
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Beneficial gut hormones help regulate glucose (simple sugar) levels, insulin production and energy levels, the researchers explain. They help increase the feeling of satiety, thus contributing to weight management.
According to the researchers, people may feel fuller because plant-based foods are rich in fiber, which increases satiety but doesn’t add extra calories.
“These beneficial gut hormones help reduce weight, enhance insulin secretion, regulate blood sugar, and keep us feeling full for longer,” said study co-author Dr. Hana Kahliova says.
“The fact that simple meal choices can increase the secretion of these healthy hormones has important implications for those with type 2 diabetes or weight problems,” he suggests.
Vegetarian Stock Photos
– A vegetarian diet can help people with type 2 diabetes by increasing insulin secretion and improving insulin sensitivity, Dr.
The current study reinforces previously undisclosed evidence of benefits provided by a plant-based diet and shows that it contributes to weight management.
“This study adds to the growing body of evidence that plant-based diets can help manage and prevent type 2 diabetes and obesity.” Dr. Hana Kahlioa Vegetarian diets can lead to lower blood pressure, improved cholesterol levels, a healthier weight, and a lower incidence of type 2 diabetes, all of which reduce the risk of heart disease and stroke.
A vegan diet differs from a vegetarian diet because it avoids all animal products and byproducts. This means removing all dairy and eggs from your diet. Some people may choose to exclude things like honey and gelatin.
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Vegetarian and vegan diets provide all the nutrients you need at any age, plus some additional health benefits. Vegetarian diets are generally lower in total fat, saturated fat, and cholesterol than many meat-based diets, and have higher intakes of fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E.
A vegetarian or vegan diet requires planning to meet your nutritional needs. Here are some nutrients that need special attention.
It is no longer necessary to combine beans with grains in a single meal to maximize protein absorption. Other protein options include eggs (rich in zinc and iron) and milk (high in zinc). Grains like quinoa provide some protein and are good sources of minerals.
Vegetarians and vegans are less at risk of iron deficiency than meat eaters. The version of iron found in meat (heme-iron) is more easily absorbed than the non-heme iron found in plant sources, absorption can be increased by combining non-heme iron options with foods high in vitamin C such as citrus fruits, tomatoes, broccoli or berries. Good plant sources of iron include dark green leafy vegetables, dried beans or pulses, iron-fortified products (check labels), nutritional yeast, and dried fruit. An example would be a romaine lettuce salad with mandarin oranges. See more heart-healthy vegetarian recipes.
Vegan Diet Affects Bone Health, Shows Study
Calcium is important for strong bones, and vitamin D is necessary for your body to absorb calcium. Dairy products, almonds, sesame seeds, dark-green vegetables (such as broccoli, bok choy, and kale), and dark brown molasses contain calcium. Other products are fortified with calcium, including soy, almond and rice drinks and tofu (check ingredients).
Vitamin D
