World Vegetarian Day 2014 — health benefits of a vegetarian diet

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

• Include whole gains and pulses with low glycemic index and high-fibre content.


• Reduce the intake of refined products such as white bread, pasta, noodles, refined sugar and sugary products.


• Include at least 2 servings of seasonal fresh fruits and 5 servings of fresh vegetables daily. These different fruits and vegetables do not just enhance the appearance of food but they are also rich in vitamins and minerals.


• Improve the quality of protein by including cereal-pulse combination in the diet such as idli, dosa, cereal-pulse mix pancakes, khichdi, dal pulao, dal paratha, etc. Also include soy and tofu which are excellent sources of vegetarian protein.


• Eat nuts such as almonds and walnuts daily. They too are a good source of protein and healthy fat which is required by our body.


• Include low-fat dairy products such as milk, curd, buttermilk and paneer as they are a good source of calcium and protein too. Include at least 2 servings of milk and 2 servings of curd daily.

Photo source: Getty images

You may also like to read:

• How to stay healthy on a vegetarian diet


• Who needs meat? Get ripped with this vegetarian bodybuilding diet plan


• Vegetarians have more health benefits than meat eaters: Study

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World Vegetarian Day 2014 — health benefits of a vegetarian diet