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Studies have revealed that vegetarians, who follow a well-balanced diet that is low in fat content and high in fiber content, often have a lesser occurrence of coronary artery diseases, obesity, hypertension and several other forms of cancer.
The staple foods that form the constituents of the vegetarian diet are legumes, vegetables, seeds, nuts, grains and legumes. Most vegetarians consume dairy products along with free-range eggs. The benefits of vegetarian diets are many.
In comparison to non-vegetarians, vegetarians possess a lower magnitude of mean BMI (by approximately about 1 kg/m2), a minor mean plasma concentration of the total cholesterol (by approximately 0.5 mmol/l), as well as a lower percentage of mortality from IHD (by about 25%). They also have a lesser rate of risk from various other diseases like constipation, gallstones, appendicitis and diverticular diseases. Evidence indicates that widespread adoption of a diet that is vegetarian could help in preventing approximately 40,000 deaths that may be caused due to IHD.
A significant body of scientific literature has been suggestive about the fact that consumption of a diet that is rich in whole grains, legumes, fruits, nuts as well as vegetables, simultaneously staying away from meat and the animal products that contain a high content of fats, along with a strict following of a regular exercise regime has consistent associations with lower levels of blood cholesterol, less obesity and therefore fewer heart diseases.
A vegetarian diet is differentiated from a diet that is omnivorous by its constituting elements, i.e. dry beans and lentils. These replace meat as well as fish as the chief sources of protein. And there is an availability of a variety of beans to choose from like pinto, kidney, navy, black-eyed peas, garbanzo, navy, and soy beans. These beans can be easily served along with rice. It can be an addition to salads, soups, and stews or an assortment of casseroles, and can be easily made into a variety of ethnic dishes.
A key report which was published in 1977 by the organization of World Cancer Research Fund, strongly suggested that people lower their risk of cancer by making a choice of a diet that is predominantly based on plants. A diet which would be rich in the content of fruits and vegetables, legumes, as well as minimally processed starch-containing staple foods, can help one stay healthy.
More than 200 studies have disclosed the fact that consistent consumption of fruits as well as vegetables provides important protection against cancer of certain types. People whose intake of fruit along with vegetables is higher have approximately half the risk of developing any kind of cancer, most importantly the epithelial cancers.
Fruits possessing the anthocyanin pigments, typical reddish pigments located in fruits like strawberries, cranberries, blueberries, cherries are quite effective in their function of scavenging free radicals, that inhibit LDL cholesterol oxidation as well as platelet aggregation. Therefore the addition of fruits to the diet is a must.
Vegetarian benefits have made more and more people are accepting this new lifestyle. Though it is normally referred to as following a vegetarian diet, it’s more kind of a change in one’s lifestyle. These are the people who have realized that a diet that comprises of primarily vegetables is perhaps not only a better and healthy way of eating but also kills no one.