According to studies, vegan diets often have much smaller ecological, water, and carbon footprints than meat-eating diets. Now is a great opportunity to start transitioning to a plant-based lifestyle for prosperity and the earth at a time when the globe is going through a significant transformation in eating habits.
While you would believe that a plant-based diet severely restricts all the high-protein sources, there are still many types of protein that vegans can eat. Several Indian staples use a variety of protein sources. All the elements you require, including protein, may be obtained from a well-planned plant-based diet. A diet with a higher protein content can encourage muscle strength, satiety, and weight loss. Protein is a good source of many vitamins and minerals, including zinc and B vitamins.
You can choose to adopt a plant-based diet by including the below-listed supreme proteins sources in your Indian plate:
Almonds
Eating soaked almonds first thing in the morning is one of the oldest rituals followed in almost every Indian household. Almonds are also consumed raw or roasted and also make for nutrient-rich snacks and in various Indian recipes. Almonds are also easy and quick to flavour and season and they pair well with just about any Indian masala/spices. They are a rich source of protein and are known to provide a variety of health benefits. Scientific studies suggest that the high content of protein in almonds is great for keeping you full due to its satiating properties and helps in your muscles repair after a workout. It is recommended to have a handful of almonds as it might help improve appetite control and lead to reduced caloric intake. They contain 15 key essential nutrients such as vitamin E, magnesium, riboflavin, zinc, etc. As a vegan, you could also choose to add almond milk to your diet. The best part is that almonds are also free of trans fat and rich in healthy monounsaturated fats.
Lentils (Dals)
Lentils, popularly known as 'Dals' is a staple in most Indian homes. There are several types of dals or lentils that are used for cooking on a daily basis in our country and some of them are moong, masoor, urad, chana, arhar, soybean, and rajma. They are easy to prepare and can be paired with roti, rice, idli, dosa, etc. Since they all belong to the legume family, they are rich sources of protein and fiber and can provide the much-required nutrition. They provide many essential amino acids to the human body; however, they need to be consumed in combination with cereals to obtain all the essential amino acids.
Seitan
Another popular option for those going vegan is seitan, a vegan meat substitute made from vital wheat gluten. It is entirely free of any soy content. In fact, its look and texture are strikingly similar to that of actual meat! This is a great boon for meat lovers who have been wanting to convert to a plant-based diet. Seitan is high in protein and low in calories, which may even aid weight loss. Additionally, it also contains small quantities of iron, calcium, and phosphorus. It is however, made entirely of wheat gluten, therefore those with a sensitivity to gluten should remain wary of this option.
As women move to their 30's, the body instantly starts experiencing the turbulence of hormonal changes. They become more susceptible to a multitude of diseases waiting at this stretch of the age-group. In order to stay healthy and avoid the varied form of diseases, women above 30 years of age must undergo the following tests:
It feels difficult to have a proper breakfast as we are running out of time so much so that many of us end up skipping breakfast altogether. What if we make use of high-energy nutrient-dense foods that are prepared in the blink of an eye (not really, but in two-minutes time)? Read ahead to know quick and healthy breakfast options while on the go.
While the focus of a heart-friendly diet is on what we should do but being cognisant of the don'ts is crucial too. Excess salt, sugar, and saturated fat should be on the 'watch out for' list. Trans fats, ultra-processed foods, and processed meats fall in the category of 'to avoid' foods.
To prevent oral cancer, individuals should maintain good oral hygiene, quit smoking, and avoid excessive alcohol consumption. Quitting smoking and oral tobacco is the best way to reduce the risk of oral cancer. Additionally, tobacco cessation can have significant benefits for one's overall health, such as improved lung function, reduced risk of heart disease and stroke.
Women these days have also consciously started paying more attention to what they eat. While the workouts help burn away the calories, it is important to keep in mind the choices you make with your food and the detrimental effects that bad nutritional choices can have on the body in the years to come.
Timing your workouts ensures that you get enough exercise without overdoing it. It also makes you less prone to losing out on motivation, in turn helping you achieve your fitness goals in a sustainable manner.
