Combining two kinds of vegetarian protein sources enhances the amino acid quality, like combining grains and legumes, nuts and seeds.
But did you know there are different types of vegetarian diets, some that even incorporates eggs or fish?
Is there only one aspect to a vegetarian diet ?
Take Virat Kohli , Sunil Chhetri , and Kamalpreet Kaur for example, who follow vegetarian diets and achieve optimal performance.
If you are a vegan, you can get your share of B12 through flaxseeds, chia seeds, and walnutsWhile vegetarian diets can be healthy, it's still possible to consume unhealthy foods too.
Types of vegetarian diet:
Lacto-ovo-vegetarian
Lacto-vegetarian
Ovo-vegetarian
Vegan
Pescatarian
Flexitarian/semi-vegetarian
Three-four months back, I stopped having red meat, followed by cutting meat altogether from my diet. Along with exercise, I have lost 10kg in three months. I look fitter, feel more energetic, can work out more without getting tired Sabyasachi Mukherjee, Reader at the School of Mathematics, TIFR
Benefits:
Protein is enhanced when all amino acids are met. Combining two kinds of vegetarian protein sources enhances the amino acid quality, like combining grains and legumes, nuts and seeds. This addresses the deficiencies of individual protein sources Nikita Kulkarni, clinical and sports nutritionist
What is vegetarianism?
"My energy levels were improved"- Virat Kohli on following a vegetarian diet
"Turning vegan has helped me a lot in terms of recovery and digestion"- Sunit Chhetri on following a vegan diet
Myth busting:
*Vegetarian diets lack protein:
*Vegetarian diets aren’t for athletes:
*Vegetarians lack iron and vitamin B12:
*Vegetarians can’t be unhealthy:
Misconceptions lie in the terminology of vegetarian diets. A term like ovo-vegetarian, colloquially termed 'eggetarian', was coined because there was a need to consume eggs among some vegetarians. You can't really use the term 'pure vegetarian' unless you are referring to vegans or certain communities Apala Guha, clinical nutritionist and fitness coach
Did you know?
(Source: Statista, Great Green Wall, WorldAtlas)
India, where 38% of the population identifies as vegetarians, isn’t new to vegetarianism. Broadly speaking, being a vegetarian means you don't eat meat or eggs. But did you know there are different types of vegetarian diets, some that even incorporates eggs or fish? Is there only one aspect to a vegetarian diet ? If you thought the answer is simple, here’s breaking down what vegetarian diets look like and the types you can classify yourself under.Excludes meat, fish, poultry; includes dairy products and eggsExcludes eggs; includes dairy products and plant-based foodsExcludes dairy products; includes eggs and plant-based foodsExcludes all animal products, even honey; includes plant-based foodsSomeone who follows a vegetarian diet, but also consumes fish and other seafoodPrimarily a vegetarian, with occasional consumption of meat or fish*Sustainable, as plant-based diets have lower environmental footprint*Improved digestion due to adequate fibre intake*Whole foods like grains, legumes, and seasonal produce, can be more affordable*Lower risk of heart disease, certain cancers due to the high intake of fruits, vegetables, whole grains, legumes, dairy, and eggs*A diet like ovo-vegetarian can be suitable for those who are lactose intolerant or have dairy allergiesVegetarianism is an umbrella term and mostly refers to the practice of abstaining from meat and animal products. However, there are some vegetarians, who make an exception for eggs, and seafood in their diet. Vegetarianism can further be categorised under six divisions - lacto-ovo-vegetarian, ovo-vegetarian, lacto-vegetarian, pescatarian, flexitarian, and vegan.Yes, it's true that meat is a significant protein source, but there are plenty of plant-based protein sources. Think lentils, legumes, nuts, seeds, whole grains. There's even eggs, milk, cheese, yoghurtNot true. Take Virat Kohli , Sunil Chhetri , and Kamalpreet Kaur for example, who follow vegetarian diets and achieve optimal performance. Vegetarian athletes meet their energy and nutrient needs through a well-planned diet complete with calories, protein, carbohydrates, healthy fats, vitamins, and minerals.Leafy greens, beans, and nuts provide iron, while B12 is present in dairy and eggs, or can be supplemented. If you are a vegan, you can get your share of B12 through flaxseeds, chia seeds, and walnutsWhile vegetarian diets can be healthy, it's still possible to consume unhealthy foods too. Picture highly processed snacks, and sugary dessertsOver 1.5billion people across the globe don’t eat meat, and 22% millennials are willing to give up meat for environmental reasons. While 77.8 billion USD is expected to be the global market size of plant-based food market by 2025, there has been a 8.1% rise of plant-based food sales in the US.
