Dare to be a Vegetarian by Medimanage.com

When I first decided to switch over to a "vegetarian cuisine" and give up "meat" altogether, my colleague did not believe me and thought I was exaggerating. Her reaction was justified, because a die-hard non vegetarian like me, she thought, would not opt for veggies which she thought were dry, boring and lacked variety. Just like my friend, what most people don't realize is that it's surely possible to make vegetarian food just as exciting and full of variety as any other type of cuisine.

When I opted for a vegetarian diet, I realized what I was missing until then. The numerous, colourful vegetables, combined with exitic spices, made my meals so much more exciting and sumptuous, that I vowed never to switch back to meat in future.

All of this, I admit, can sound rather scary to the typical meat and milk lover, but trust me; vegetarianism is not as intimidating as it sounds. It can be extraordinarily flavorful and rewarding.

Interesting reasons, why just like me, you must choose to be "Veg"

Vegetarian diets, researchers say, tend to be lower in saturated fats, cholesterol and sodium, and higher in fiber, magnesium, folate, potassium, and antioxidants. Evidence suggests that there is a considerable connection between a vegetarian diet and reduced risk for several chronic, degenerative diseases and conditions, including obesity, coronary artery disease, high blood pressure, diabetes and some types of cancer.

A vegetarian diet in simple words, includes all grains, beans, legumes, vegetables and fruits and the nearly infinite varieties of foods that can be made by combining these.

The overall advantages of the veg diet

• The veg diet is excellent for the digestive system and when this diet is combined with a walk or light exercises, it can show excellent weight loss results
• The vegan diet increases the level of resistance in the body to fight diseases and treats obesity
• There was a time when people said vegetarians, do not get enough proteins. However, a good amount fruits veggies, legumes and nuts provide the essential amount of proteins required by the body.

What does science say?

It is proven that a diet dominated mainly by fresh, all-natural vegetables and fruits is the best and the healthiest. Research has shown that more people, than before, are now switching onto vegetarian meals, as science has shown the adverse effects of animal meat.

Nutritionists say, the high amount of animal fat present in meat, dairy and other animal products may be probable factors leading to increase of diabetes mellitus, obesity, high blood pressure and coronary artery disease.

Science has it that the nutrients missed out in animal products can be found in fruits, vegetables, cereals and grains. Also, one can use nuts, lentils, eggs, peanut butter, dry beans, and peas to replace meat products. Besides, an individual can opt for vitamin and mineral supplements to ensure adequate intakes of nutrients so that the body does not suffer from deficiency.

Myths pertaining to veg diets:

1. Veg diets aren't balanced

Vegetarian diets have a good proportion of complex carbohydrates, protein, and fats - the three macro nutrients that are the cornerstone of any diet. Also, plants tend to be higher sources of most of micro nutrients. Vegetarian diets can be appropriate for every age and stage of life.

2. Kids need meat to develop properly and need proteins from meat.

This somehow makes the assumption that protein from plants isn't as good as protein from meat. The truth is, protein as such is made from amino acids. Children need ten essential amino acids to grow and develop properly. These amino acids are as readily available in plants as they are in meat.

3. A diet without meat is nutritionally deficient.

All vegetarian diets can provide all the essential nutrients to a person choosing from an abundant food supply.  However, as a diet becomes more restrictive, it may be more difficult to get all the necessary nutrients.

4. Vegetarianism makes you skinny.

As a vegetarian diet is not high in cholesterol, it does helping in shedding of kilos in those non vegetarians who overindulge in meat and dairy products. However, careful planning is required for weight loss through a vegetarian – and especially vegan – diet. Simply taking meat and milk products out of the diet is reckless, unless a balanced and healthy plant-based diet is eaten, in consultation with a dietician.

5. Vegetarians need to eat fish to get Omega 3 fatty acids

Vegetarians do not eat fish, but those vegetarians who do, are called pescatarians (pesco = fish). However, if this logic is to be believed then it may seem that everybody has to eat fish to be healthy. But it is not so, as Omega 3 fatty acids are also found in plants, nuts, seeds and grains.

Is it that non-vegetarian food is unhealthy?

It is found that the number of instances of those suffering from health problems, especially heart problems is more in non vegetarians as meat products contain very high levels of cholesterol which deposit inside the arteries and block the way. This obstructs the free flow of blood to the heart giving rise to problems.

The WHO (World Health Organization) in its report says, that a human being contracts around 159 types of diseases by the consumption of non-vegetarian food and that in comparison to non-vegetarian food the vegetarian food is totally harmless, beneficial and keeps us healthy.

All the more, diseases contracted by birds and animals, for instance, the swine flu and the bird flu that had taken a toll over the health of many people, is a prime reason, why humans should increasingly turn to vegetarian foods which are much safer and smarter options. To read more about Dare to be a Vegetarian