How being vegetarian helps you....pros and cons of being a vegetarian

Being vegetarian is a new trend. From trying a vegan diet which instructs to eliminate all animal-based food to trying a more simplistic approach. With 40% of Indians following a vegetarian diet, being vegetarian is quite common in India as compared to the world. 



Many people also acclimatized to a vegetarian diet because - 

- Ethical reasons 
- Growing concerns about malpractices for increasing production 
- Following a healthy lifestyle
- Religious beliefs


But while it seems to be so common, is it really worth turning your lifestyle vegetarian. 
 
There are majorly 4 types of vegetarian, each diet loses somewhere and have some solid gains.

The diet namely are-


1. Lacto-Ovo Vegetarians - People following this diet eat dairy and eggs but strictly restricts from meat and fish.


2. Lacto vegetarians - People following this diet eat dairy but not eggs, meat, or fish. 


3. Ovo vegetarian - People following this diet eat eggs but restricts from eating dairy, meat, or fish. 


4. vegans - The harshest of all, this diet refrains from eating any animal-based food like eggs, dairy, honey, or even gelatin. 


Irrespective of the type of diet you are following, Being vegetarian or non-vegetarian will do no good to your body if not consumed in moderation.

Benefits of being a vegetarian 

Studies conducted show a see-saw of results when it comes to which diet is better. But apart from all unproven contradiction, vegetarian have some benefits over non-vegetarians like- 

- Lower cholesterol level
- Lower heart rate
- Lower risk of type-2 diabetes
- Lower risk of cardiovascular diseases
- Reduce the risk of food poisoning 

While these are some benefits to be highlighted, vegetarians also have many benefits regarding blood cholesterol levels. Being mostly high in saturated fats meat increases the load on the heart while pumping blood. 

But if observed as a whole, vegetarians have no as such edge over those who consume meat and fish. Non-vegetarians do get some advantages over there competitors. 

Benefits of being Non-vegetarian 

With 85% of the world non-vegetarians, Being non-vegetarians do have some more options as compared to vegetarians. Non-vegetarian food does have some benefits when it comes to being strong. some of the benefits to be noted are- 

- Being high in protein, they help in growing and strengthening our muscles 
- Studies also points out that eating meat helps increasing stamina
- Stabilizes hemoglobin levels in blood
- Abundance of vitaminB12 and iron found in meat, fish and eggs
- Increase our cognitive skills and contribute towards brain development

But as I have mentioned before also, Being a non-vegetarian or vegetarian does not give you are a superior body.



 As soon as you are following a healthy diet with adequate fats, carbohydrates, protein, vitamins, and minerals, Nothing can stop you from achieving your goals. 

The nutrients sheet you need as a vegetarian...

As a vegetarian, there are many foods to be included to complete a diet without any deficiency. Some of the major foods are listed below- 



Not just it's all about the macronutrients, but also focusing on vitamins and minerals is very important. Here are some of my recommendations- 



Including most of the listed above will be very beneficial in a vegetarian diet.

 Majorly most of the vegetarian diets are deficient in many macronutrients and micronutrients. 
some of the major are-


1. Vitamin D - Most of the vegetarian diet lacks vitamin D, Its deficiency can cause serious damage to bones and overall health

2. Protein - Vegetarian diet generally lacks in providing all the essential amino acids required by the body. As a result, This slows the muscle synthesis, slowing muscle growth.

3. Vitamin B12 - A vitamin found only in animal sources, its deficiency results in anemia like symptoms. 

So what are the solutions? Dieticians generally recommend taking supplementation along with a healthy diet to vegetarians. Some of the supplements recommended are-

1. Whey protein
2. Vitamin D and B12 Supplementation



But if you are finding alternatives to your problem, Soy products, and Hemp seeds are some of your options. They contain all the essential amino acids needed by the body.

Also, fortified milk has some content of Vitamin D and vitamin B12.

Conclusion 

In the end, the question is how beneficial is being vegetarian? and is it really worth to quit non-vegetarian? 

With its own pro and cons, nearly 90% of the world is more of a flexitarian. These include people who eat mostly plant-based food but also include meat and fish 3-4 times a week.

This diet is best to maintain an ecological balance with maintaining one's overall health.

 





Comments

  1. Knowing well that non vegetarian food fulfills our nutritional needs better... I would still recommend vegetarian diet as ethically looking at the well being of our companions which maintain an ecological balance of our earth & make it an overall better place
    Would prefer coexisting with them in a peaceful way

    ReplyDelete

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