Vegetarianism is on rise. More and more people are becoming aware of the health benefits of being a vegetarian. The vegetarian foods and diet have numerous health benefits.
The details on vegetarian types, vegetarian health benefits, serving size and food substitutes for vegetarians are given below.
Vegetarian Health Benefits | Vegetarian Nutrition | Vegetarian Types | Food Serving Size | Food Substitute | Vegetarian Food Pyramid | Non-vegetarian foods in Vegetarian Meals | Vegetarian Diet
Because a vegetarian diet is rich in dietary fiber, it is good protection against diseases like coronary heart diseases, cancer of intestinal tract, piles, obesity, diabetes, constipation, irritable bowel syndrome, hiatus hernia, dental caries and gallstones.
- Natural detox
A vegetarian diet helps cleanse the body's system because it is rich in fiber, minerals, vitamins and anti-oxidants. Dietarty fiber is very good for digestion. A diet containing only fish, eggs and mutton is a poor source of fiber.
Vegetarians may live a longer life because the vegetarian diet good for lower blood pressure, lower blood cholesterol levels, heart, keep body fit.
Phytonurtients present in vegetarian diet are good for preventing diabetes, cancer, stroke, kidney disease and bone loss .
- Boosts cardio-vascular health
A vegetarian diet consisting of whole grains, legumes, vegetables, nuts, and fruits boosts cardio-vascular health.
A diet of green leafy vegetables and fruits have beneficial effects on cancers of the colon and rectum.
- Strong bones
Eating excessive meat can lead to protein overload which can interfere with the absorption of calcium, tax kidneys, and body can extract existing calcium from the bones. The calcium excretion is rare amongst vegetarians.
- Good for teeth
- Good for skin
Vegetables and fruits such as beetroot, tomato, pumpkin, bitter gourd, guava, apples, pears and peaches are good for skin.
- Carbohydrate deficiency & Digestion
Meats rich in fat and proteins are difficult to digest.
On the otherhand, complex carbohydrates in vegetarian foods are digested gradually.
A non-vegetarian diet lacks in carbohydrates which can lead to ketosis making the body breaking down fat as a source of energy.
- Controlling Weight
Eating vegetarian foods like whole grains, vegetables, nuts, fruits, legumes, lowers obesity.
Many people think that a vegetarian diet is not a balanced diet and it lacks in protein and calcium. This is not true and is a misconceptions. Infact, vegetarian diets provide complex carbohydrates, protein and minerals. Foods like lentils, beans, tofu, nuts, seeds and wholegrains are good sources of protein. Many common foods, such as whole-grain bread, greens, potatoes, and corn, quickly add to protein intake. Many green leafy vegetables are a good source of iron and calcium. That is why osteoporosis, which results from calcium deficiency symptoms, is less common amongst vegetarians. Vegetarians get dequate amount of protein from fruits, vegetables, grains and lentils/legumes.
Visit the following pages to know details on vegetarin types, vegetarian serving sizes, vegetarian food pyramid and related topics.
Know are the serving sizes? How many bread slices make one serving?
|Food Group||1 Serving Size equals any of |
|Whole grains||1 slice bread|
1/2 bun or muffin
1 small muffin, or biscuit
5 - 6 small crackers
1/2 cup cooked cereal, rice, pasta, noodles
1 ounce ready-made cereal.
|Fruits||1 medium banana, apple, orange|
1/2 grapefruit, melon wedge
3/4 cup fruit juice
1/2 cup chopped fresh, cooked, canned fruit in juice
1/4 cup dried fruit
||1/2 cup cooked/raw vegetables|
1 cup leafy vegetables (raw)
1/2 cup cooked beans, peas, other legumes
3/4 cup vegetable juice
Beans, Legumes, Nuts, Seeds||nuts or seeds 2 Tbsp|
cooked dry beans or peas - 1/2 cup
tofu or tempeh - 1/4 cup
peanut butter - 2 Tbsp
soy milk - 1 cup
|Dairy||1 cup milk|
8 ounces (1 cup) yogurt
1.5 ounces natural cheese
2 ounces processed cheese