Health Benefits of a Vegetarian Diet
Studies have shown that vegetarians (following a well-balanced low-fat high-fibre vegetarian diet) have significantly reduced rates of obesity, coronary heart disease, hypertension, type II diabetes, diet-related cancers, constipation and gall stones.
In addition to being richer in fruits and vegetables, vegetarian diets tend to be lower in total fat, and vegetarians tend to eat proportionally more polyunsaturated fat to saturated fat compared with non-vegetarians. (Animal products are the major sources of dietary saturated fat).
Vegetarians avoid meat, poultry, game, fish, gelatine and animal fats. Their diet is based on fruits, vegetables, legumes, grains, seeds and nuts. Most vegetarians consume dairy products and unfertilized eggs.
A balanced vegetarian diet should include:
- Grains and cereals: Wholegrain bread, brown rice, wholewheat pasta, muesli.
- Legumes, nuts and seeds: Soya beans, kidney beans, split peas, lentils, almonds, cashews, sesame seeds
- Fruit and vegetables – all variety of them
- Dairy or soya products- preferably low-fat or fat-free ones
A balanced vegetarian diet closely matches expert dietary recommendations for healthy eating, being low in saturated fat and high in fiber, complex carbohydrates, and fresh fruit and vegetables. Eating a variety of foods you will be getting all the necessary nutrients.
If the idea of excluding meat from your diet forever sounds frightening, try a couple of meat-free days each week and enjoy healthy vegetarian dishes, and your body will be really thankful to you.