The vegetarian diet is most common and most easiest diet to follow especially for the Asian Countries. The vegetarian diet usually excludes any form of meat. However, there are different types of vegetarians; Lacto - vegetarian these are which exclude meat but include dairy products, Ovo - vegetarian diet this include eggs while excluding meat, Lacto ovo - vegetarian these include both eggs and dairy products. Other types of diet the inclusions of meat like, Pescatarians they are allowed the consumption of fish meat, while the other being Pollotarian diet which include poultry. Yet another type is Flexitarians, they consume meat in small quantities or occasionally.
The driving force to adopt a vegetarian diet plan might be: On ethical grounds over slaughtering of animals, to Promote a healthy lifestyle to lower the risk of chronic diseases like hypertension, obesity, coronary heart disease and even cancers.
The advantages of following a vegetarian diet are:
1. These diets are low in saturated fats,thus preventing the rise of cholesterol especially LDL, while exceptions being coconut and palm kernel oils.
2. High fiber content maintains good functioning of the gut and keeps constipation at bay.
3. The diet which are high in protein and fiber are likely to induce e satiety early, thus cutting down the portion sizes and aiding in weight loss.
While there are some disadvantages too, certain nutrients are more to be easily absorbed and utilized from the animal sources rather than plant sources. The vegetarians are like to suffer deficiencies of B 12, iron and omega-3 fatty acids. And minute deficiencies of vitamin D, calcium and zinc. Some vegetarians rely heavily on the processed food, which are high on calories, sugars, fats and sodium, which predispose to the chronis illnesses.
In any diet plan eating good amount of fruits and vegetables is very essential to balance the nutrient scales!!
- Koya Satyasri
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