Nowadays there is a growing appreciation of the benefits of vegetarian diet or that diet which includes generous amounts of foods derived from plants. Various researches on it prove that vegetarian diet is healthy, nutritionally adequate, have numbers of health benefits and prevents various diseases.
Plant-based diets or vegetarian diet is associated with decreased obesity, which is a risk factor for many chronic diseases including heart disease, high blood pressure, diabetes and some cancers. Vegetarian diet means lower fat intake, higher fiber consumption and greater consumption of vegetables. For this reason your body weight decreases automatically.
Numerous studies have shown a decrease in incidence of heart disease among vegetarians compared to non-vegetarians. This is because vegetarians generally have lower blood cholesterol. Many vegetarians do not eat low fat diet. In spite of that their consumption of saturated fat is considerably low than the non-vegetarians. They also consume 50-100% more fiber which helps to reduce blood cholesterol level.
Moreover, vegetarian diet has the benefit of many photochemical which have antioxidant properties and the anti-oxidants make blood cholesterol less likely to stick to artery walls. In addition to having lower blood pressure in general, vegetarians also have lower rates of hypertension than non-vegetarians.
Vegetarians in general have lower cancer rate in comparison to the non-vegetarian. It has been found that the chance of prostrate and colon cancer is high in those countries where a large portion of diet comes from animal sources. There are number of factors in vegetarian diets that may reduce cancer risk, such as lower fat consumption, more fiber, more fruits, and vegetables, lower level of hemo- iron, that comes from animal source and higher intake of photochemical like isoflavones, hormone like plant compounds found in soy and other plants.
There is some evidence that vegetarians have lower rates of diabetes. This may be the result of lower body weight among vegetarians as well as a higher fiber intake, which can both improve blood sugar control.
To keep fit with vegetarian diet, choose a variety of foods including whole grain, vegetables, fruits, legumes, nuts, seeds and dairy products. Choose whole, unrefined foods often and limit highly sweetened fatty and refined foods.