Copyright © Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies. Oldways Whole Grain Council: What Is a Whole Grain? Apart from the ethical and environmental benefits of cutting meat from your diet, a well-planned vegetarian diet may also reduce your risk of chronic disease, support weight loss and improve the quality of your diet. A Closer Look at Current Intakes and Recommended Shifts, Soy Foods Association of North America: Why Vegetarians Love Soy, Cleveland Clinic: Soy Foods: Benefits of Soy, PETA: Everything You Wanted to Know About Soy but Were Afraid to Ask, Harvard T.H. Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet: Most vegetarians avoid meat, poultry and fish. Read more: Nine Quick and Easy Roasted Pumpkin Seed Recipes. Similarly, a six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low-calorie diets (7). A good rule of thumb is to consume a colorful array of vegetables each day for optimal nutrition results. Need nutritious dinner ideas? While vegan diets can offer health benefits, they may be low in certain nutrients. used as a substitute for professional medical advice, A vegan diet can help you lose weight and drastically improve your health, if done right. Use of this web site constitutes acceptance of the LIVESTRONG.COM To help get you started, here’s a one-week sample meal plan for a lacto-ovo-vegetarian diet. A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned. For instance, one review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes (14). With fillings from spicy tofu to mushroom and beans, there's a recipe here to suit everyone. Soy Products. Put on a plant-based feast of veggie burgers, halloumi skewers, salads, sauces and more. Cut down on the time it takes to prepare dry beans with an alternative cooking method. Find vegetarian recipes for every occasion, from easy veggie lunch ideas to dinner party inspiration. Experts agree but say switching to vegetarian isn’t…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Discover some of our greatest vegetarian Indian recipes for a homemade feast. Other animal products like dairy and eggs also contain plenty of calcium, vitamin D and B vitamins (21, 22). diagnosis or treatment. A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy and any other animal products. This article explains the differences between them. Any well-balanced diet should include a good variety of fruits, vegetables, whole grains, nuts and seeds. Create quick and easy vegetarian fajitas for lunch or supper. According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of five years (15). Similarly, another recent study in 118 people found that a low-calorie vegetarian diet was more effective at reducing “bad” LDL cholesterol than a Mediterranean diet (17). When cutting meat or other animal products from your diet, it’s important to ensure you’re getting these essential nutrients from other sources. A whole grain is the entire seed of a plant, which is made of three parts: the bran, the germ and the endosperm. Vegetarian pasta recipes Leaf Group Ltd. Both the canned and dried varieties have a low glycemic index as they contain a resistant starch that makes them slow to digest, which is good news for those who have diabetes.