Plant based diet is effective to dismiss diseases like fatty liver and diabetes, know benefits
Plant based diet benefits in hindi: Nowadays diseases like fatty liver and diabetes are increasing rapidly in India, especially in youth. The biggest reason for this is our changing lifestyle and eating habits. Excessive use of junk food, processed food and animal products has become a threat to our health. But do you know that by adopting a simple change, ie plant-based diet, we can avoid these diseases and live a healthy life? This is not a difficult task, rather it is a tasty and fun way to improve your health. In this article, we will know how plant-based diet can be helpful for Indian people in fighting diseases like fatty liver and diabetes.
What is a plant-based diet?
Plant-based diet means diet in which most food products come from plants. This does not mean that you will have to leave non-veg food at all, but the main part of your diet should be fruits, vegetables, grains, pulses, nuts and seeds. This is a flexible approach in which you can make changes according to your choice and health. Many people consider it a vegan diet, but the plant-based diet is slightly different from that. Sometimes small amounts of animal products can also be included in it, but the focus is always on plant-based foods.
Fatty Liver: A Silent Killer
Fatty liver is a condition in which too much fat accumulates in the liver. Its initial stage does not show much symptoms, so it is also called “silent killer”. If it is not controlled on time, it can cause serious diseases like liver cirrhosis and liver cancer. Many people in India are unaware of this disease and are falling in it due to wrong eating.
Plant-based diet helps in fighting fatty liver in many ways:
1. Less saturated fat: Animal products contain high amount of saturated fat, which helps in accumulating fat in the liver. Plant-based diet is low in saturated fat, causing less burden on the liver.
2. High Fiber: Fruits, vegetables and grains are rich in fiber. Fiber helps in removing fat from liver and also improves digestion.
3. Full of antioxidants: Plant-based foods are rich in antioxidants. These antioxidants protect the liver from damage and improve its functioning.
4. Weight Control: Plant-based diet is low in calories and has high fiber, which makes it easy to control weight. Obesity is a major cause of fatty liver, so the disease can be avoided by losing weight.
Diabetes: A big challenge in India
Diabetes is a metabolic disorder in which blood sugar level increases greatly. The number of diabetes patients in India is increasing very fast, and it is now engulfing the youth as well. Diabetes can affect kidney, eyes, nervous system and heart badly.
How effective in controlling plant-based diet diabetes?
1. Blood Sugar Control: Plant-based foods have low glycemic index (GI), which means that they increase blood sugar gradually. This does not increase blood sugar level suddenly and helps to keep it under control.
2. insulin sensitivity: Some studies have found that plant-based diet can improve insulin sensitivity. Insulin is a hormone that helps to move blood sugar into cells. Blood sugar remains under level control due to increased insulin sensitivity.
3. Weight Management: As we mentioned earlier, plant-based diet is helpful in controlling weight. Obesity type 2 is a large risk factor of diabetes, so the risk of diabetes can be reduced by losing weight.
4. Fiber role: The fiber slows down the abjores of blood sugar, causing blood sugar level to remain stable. Plant-based diet is an excellent source of fiber.
How to make Indian diet plant-based?
It is not as difficult to make an Indian diet plant-based. There are already many delicious and healthy plant-based options in our traditional Indian cooking. We just need to pay a little attention and make some changes:
1. Pulses and legumes: Include different types of pulses (eg moong dal, masoor dal, gram dal) and legumes (eg Rajma, Chhole) in your diet. These are good sources of protein and fiber.
2. Vegetables: Eat plenty of green leafy vegetables, seasonal vegetables and colored vegetables. Include them in your diet in the form of curry, vegetable or salad.
3. Cereals: Make whole grains such as wheat, millet, jowar and brown rice part of your diet. These are good sources of fiber and energy.
4. Fruit: Include fresh fruits like apples, bananas, oranges, papaya and berries in your diet. They are rich in vitamins, minerals and antioxidants.
5. Nuts and seeds: Nuts and seeds such as almonds, walnuts, cashews, chia seeds and flex seeds are healthy fats, protein and fiber. Eat them as snacks or by putting them in your dishes.
6. Oil: For cooking, use healthy oil such as mustard oil, olive oil or peanut oil.
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