Diabetes is on the rise among Indian population and is considered as bad as an epidemic. So, if your blood report says that you too have diabetes, you ...
Some people follow a “vegetarian” diet, but there’s no single vegetarian eating pattern. The vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. We Indians are generally Lacto vegetarian ( Eat dairy products but not egg) or Lacto-ovo vegetarian (Eat dairy products and egg)
As per certain studies, your heart will thank you if you stick to a mostly plant-based diet, a new preliminary study suggests.
Researchers evaluated five dietary patterns. They found that people who ate a plant-based diet most of the time had a 42 percent lower risk of developing heart failure over four years than those who ate fewer plant-based foods.(source webmd)
"Eating a diet mostly of dark green leafy plants, fruits, beans, whole grains and fish, while limiting processed meats, saturated fats, trans fats, refined carbohydrates and foods high in added sugars is a heart-healthy lifestyle and may specifically help prevent heart failure if you don't already have it," said study first author Dr. Kyla Lara. She's an internal medicine resident at Icahn School of Medicine at Mount Sinai Hospital in New York City.
Previous research has shown that diet can be an important factor in narrowing of the arteries that can lead to heart attack, stroke and heart failure.(Also read https://www.viecare.in/dailyHealthTips/Keep-Check-on-cholesterol-to-avoid-heart-attack--- )
Vegetarian diets can be healthful and nutritionally sound if they’re carefully planned to include essential nutrients. However, a vegetarian diet can be unhealthy if it contains too many calories and/or saturated fat and not enough important nutrients.
We have identified nutrients which you need to plan in your diet if you are a vegetarian.
Protein: Whole grains, legumes/Lentils, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don’t need to consciously combine these foods (“complementary proteins”) within a given meal. Soy protein is rich source of protein. Milk based products are also good source.
Iron: Dried beans, spinach, enriched products, brewer’s yeast and dried fruits are all good plant sources of iron.
Vitamin B-12: Vegans need a reliable source of vitamin B-12. It can be found in some fortified (not enriched) breakfast cereals, fortified soy beverages, some brands of nutritional (brewer’s) yeast and other foods (check the labels), as well as vitamin supplements.
Vitamin D: Vegans who don’t get much sunlight may need a supplement.Please read our article on viefit sutra at www.viecare.in
Calcium: Green vegetables like spinach and broccoli, and some legumes and soybean products, are good sources of calcium from plants. Betel leaves are also good source
Zinc: Good plant sources include grains, nuts and legumes. Shellfish are an excellent source of zinc.
Recommended meal plans
Ensure you consume variety of legumes, green leafy vegetables and nuts to consume all nutrints.