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Whole Grain Benefits

Definition, benefits, meal plan, and more



A lacto-ovo vegetarian diet includes eggs and dairy products, but avoids other animal products. Some research links vegetarian diets with health benefits such as lowering inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods as these health benefits can be negated. Instead, they should focus on eating whole foods.

This article defines what a lacto-ovo-vegetarian diet is and examines what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid, and gives an example of a 5-day meal plan.

A lacto-ovo vegetarian diet excludes meat, poultry, and fish, but includes eggs and dairy products. People commonly refer to this diet as simply a vegetarian diet.

The word “lacto” refers to milk and “ovo” refers to eggs. Likewise, someone might opt ​​for a lacto-vegetarian diet that excludes eggs but consumes milk.

For ethical reasons such as animal rights or to help the environment, people can eat a lacto-ovo-vegetarian diet. Other people choose the diet for health or religious reasons, or simply as a personal preference.

Because farmers don’t slaughter animals for eggs, milk, and honey, many vegetarians choose these foods. However, some vegan people might argue that the dairy and egg industry involves slaughter or other animal cruelty, and that making honey exploits bees.

Eating a vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following examines what the evidence says about potential health benefits.


A 2019 review and meta-analysis found that people following a vegetarian diet may have fewer inflammatory markers of C-reactive protein and fibrinogen.

According to the authors, these markers of inflammation are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that a lower body mass index (BMI) in vegetarians may be partly responsible for the anti-inflammatory effects.

In addition, eating a wide range of plant-based foods means that vegetarians may consume higher amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lower blood pressure

A systematic review and meta-analysis in 2020 found a link between vegetarian diets and significant reductions in blood pressure compared to omnivorous diets. This can play a key role in treating high blood pressure.

The same review found that vegetarian diets are low in cholesterol and saturated fat, and high in antioxidants, and these factors can lower blood pressure.

Prevent diabetes

A meta-analysis of data from 14 studies from 2017 found that a vegetarian diet could lower the risk of diabetes.

The authors suggest that a lower BMI could contribute to the reasons for this, which includes eating risk-reducing foods like whole grains and vegetables.

Manage weight

A 2021 review suggests that vegetarians have better control over their weight over the long term and may be better at sticking to vegetarian diets than people following other diets like paleo, weight loss, or gluten-free.

However, the review noted that some studies have pointed to increased levels of anxiety and eating disorders in vegetarians, increasing the chance for young people to follow the diet to limit their food intake.

There are potential risks of a vegetarian diet, especially for certain groups of people. There are also some myths about nutritional inadequacies in the diet.

Insufficient protein myth

Some people have concerns that vegetarian diets do not provide enough protein or amino acids.

However, a 2019 review found that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Daily Allowance (RDA) of 0.8 g / kg body weight.

The amino acid profile of vegetarian diets was also analyzed in the same review. The authors concluded that the choice of vegetable proteins with complementary amino acid patterns is overly cautious in diets that vary at least slightly.

risk groups

People of certain ages should make sure that they are getting enough essential nutrients for a vegetarian diet.

The nutritional guidelines for Americans recommend that young children and people who are pregnant, breastfeeding, or breastfeeding should seek nutritional advice on a vegetarian diet.

Depending on how many animal products you include in your diet, there is a risk that they will not meet your daily needs for nutrients such as vitamin B12, iron and omega-3 fatty acids.

Similarly, the elderly, who may have limited cooking resources or access to healthy foods, may miss out on important nutrients by following a vegetarian diet.

Groups of people who may be at risk may opt for a vegetarian supplement. However, you should choose a product that does not contain a gelatin capsule.

Processed foods

Another potential risk of a vegetarian diet is someone choosing more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat and salt content than whole foods.

Eating too much processed foods can lead to weight gain and lethargy and fatigue.

The British Vegetarian Society defines a vegetarian as someone who does not eat any products or by-products of slaughter. Therefore, people who follow a lacto-ovo-vegetarian diet avoid the following foods and ingredients:

  • Meat and poultry
  • fish and seafood
  • Insects or insect products such as cochineal
  • Gelatine and animal rennet
  • Broth or fat from animals

A healthy lacto-ovo-vegetarian diet includes the following foods:

  • a wide variety of fruits and vegetables
  • Eggs
  • Dairy products like milk, cheese, and yogurt
  • tofu
  • Beans and lentils
  • Nuts and seeds
  • full grain
  • healthy fats like olive oil, hemp oil or avocado oil

Below are examples of what a lacto-ovo-vegetarian diet can eat over a 5-day period.

day 1

  • Breakfast: Oatmeal with a pinch of chopped nuts and a dash of honey
  • Having lunch: mixed salad with avocado, hummus and oat cake
  • Dinner: Bean and vegetable chilli with brown rice and steamed kale
  • Snacks: a piece of fruit or a boiled egg

day 2

  • Breakfast: a boiled egg with a slice of wholemeal toast with yeast extract
  • Having lunch: Feta cheese salad with vegetables, tomatoes, red pepper and walnuts
  • Dinner: Fry the tofu with broccoli, cabbage and carrots on buckwheat noodles (soba) while stirring
  • Snacks: Peanut butter on oat cake or a handful of nuts

Day 3

  • Breakfast: A smoothie made with whey protein, berries, spinach and apple
  • Having lunch: Roasted vegetables and broad bean dip in whole grain packaging
  • Dinner: Chickpea butternut squash curry with yoghurt raita and pita bread slices
  • Snacks: Hummus and carrot or celery sticks or a piece of fruit

Day 4

  • Breakfast: sugar-free muesli with Greek yogurt and berries
  • Having lunch: Flatbread filled with falafel, hummus and salad
  • Dinner: Vegetable and bean casserole with buckwheat dumplings and broccoli
  • Snacks: a piece of feta cheese or mashed avocado on a rice cake

Day 5

  • Breakfast: Omelette with spinach and tomato
  • Having lunch: cooked quinoa with steamed broccoli and roasted cashew nuts
  • Dinner: Bean chilli with sweet potato wedges and low-fat sour cream
  • Snacks: sugar-free trails or a chocolate protein ball

A lacto-ovo-vegetarian diet, usually referred to as a vegetarian diet, can be a healthy way to eat.

There are many options for protein, including eggs and dairy products. Someone who has a varied diet usually doesn’t have to worry about getting enough amino acids.

Research has linked vegetarian diets to health benefits, including lower blood pressure and lower risk of diabetes and cardiovascular disease.

Certain groups of people following a vegetarian diet should work with a registered dietitian to ensure they are getting enough nutrients. In general, people should mainly eat whole foods and avoid processed foods to stay healthy.

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Whole Grain Benefits

8 healthy junk food substitutes to satisfy your cravings – The Yucatan Times



Junk Food … it’s hard to resist! While watching Netflix or just bored at three in the afternoon, the craving increases and it is tempting to turn to that bag of candy, cookies, chips or whatever else is hidden in your “snack stash”.

If you’re trying to adopt a healthier lifestyle or are reaching for junk food a little too often, you can healthily overhaul your snack supply by replacing unhealthy foods with these healthy substitutes:

1. Dried fruits instead of sweets
In terms of nutritional value, candy is as bad as it gets. Loaded with unhealthy refined sugar, sweets don’t do the body any good – no fiber, no protein, no vitamins or minerals – just empty calories. Despite the fact that refined sugar is firmly linked to obesity and diabetes, the average American citizen consumes 24.7 pounds of candy every year! To counteract the cravings for sweets, you should switch to dried fruit alternatives such as figs, apricots or dates. These dried fruits, while still sweet, are full of fiber and important minerals like potassium.

2. Organic dark chocolate instead of chocolate bars
Let’s face it, most people love chocolate. The problem is, many popular candy bars are high in calories, refined sugars, and saturated fats – all of which have been linked to negative health events. Even more worrying, many confectionery manufacturers are quietly replacing lower-cost alternatives like vegetable oil with real cocoa. The result is chocolate-flavored candy rather than the original. To ensure that you continue to get heart-healthy flavonoids from your chocolate, replace these branded chocolate bars with organic or dairy-free dark chocolate that is high in cocoa and without additives.

3. Whole grain banana bread instead of cake
It is not a mistake that there is a cake named after the devil himself. After all, most cakes are full of refined sugar and can easily exceed 300 calories per serving with 10 or more grams of saturated fat and little to no protein or fiber. Fortunately, you can be your own cake manager by choosing a healthy alternative like banana bread. Whip up a loaf of whole wheat flour, wheat germ, ground flaxseed, and some nuts and you have a recipe for health successes!

4. Air Popped instead of cinema-style popcorn
Movie popcorn served in a large tub can be a fatty, high-calorie snack that contains 1,090 calories with a whopping 2,650 milligrams of sodium – two main causes of high blood pressure, which can lead to stroke and / or heart disease. However, there are health benefits of adding this popular snack to your diet. Popcorn is a high fiber whole grain, and according to the American Heart Association, whole grains have been linked to a reduced risk of diseases such as diabetes, heart disease, and cancer. So this tasty snack doesn’t need to go anywhere when replacing cinema-style popcorn with homemade popcorn. For more flavor, you can season your popcorn with cinnamon or spices, or even nutritional yeast for a B-12 boost.

5. Pistachios instead of potato or corn chips
If you’re in the mood for something salty and crunchy, swap your chips for pistachios. Although the snack food industry is rapidly changing to meet consumer health needs, many types of chips are still salty and loaded with saturated fats. With many delicious flavors, the nutritional benefits of pistachios make them a healthy alternative. Pistachios contain a trio of plant-based protein, fiber and, better for you, monounsaturated and polyunsaturated fats that are missing from potato chips. Also, the cracking of the pistachio shells slows snacking and helps with moderation.

6. Roasted sweet potato wedges instead of french fries
It’s no secret that french fries are the darling of the American fast food industry. This fried finger food can taste great, but french fries are also dangerously high in sodium, trans fats, and calories. A large box of popular french fries costs between 500 and 600 calories. To quench those salty urges, whip up some homemade oven-roasted sweet potato wedges instead. Sweet potatoes are an excellent antioxidant, and anti-inflammatory alternative to white potatoes. Simply brush with olive oil, add a pinch of sea salt and roast.

7. Steel cut oats instead of sugary grains
Lucky Charms may be magically delicious, but also full of empty calories. Even cereals advertised as “healthy” contain a lot of added sugar and often little fiber. If you need a healthy breakfast alternative, try cooking some steel oatmeal. Oats help stabilize blood sugar, lower the risk of cardiovascular disease, and can lower cholesterol levels. To improve the taste, add some antioxidant-rich blueberries and granola and you will serve up some health spell.

8. Mineral water with lime instead of soda
Most sodas, including diet sodas, are 100% nutrient-free. Right, no advantage. In fact, drinking just a few sodas a day can lead to tooth decay, obesity, diabetes, and even heart disease. And it’s not just the calorie content that is worrying, but the sweetness too. Even low-calorie diet drinks are dangerous as they can feed your sweet tooth, resulting in sugary snacks downstream. Let your lemonade cravings fizzle out by switching to a nice glass of mineral water with a hint of lime or lemon instead. Limes are rich in vitamin C and also contain flavonoids with anti-cancer and antibiotic properties.

The United States celebrates National Junk Food Day on July 21st. On this day, not only are you allowed to eat unhealthy foods, but you are encouraged. If you’re trying to adopt a healthier lifestyle, these 8 junk food substitutes can satisfy your cravings without compromising taste.

Sources: Ask Men, Very Well Health, Banderas News

The Yucatan period



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Whole Grain Benefits

Coronavirus: Food fact check amidst Covid-19 care | Health



Covid-19 has profoundly affected our physical and mental wellbeing and inspired people to rethink their focus on healthy eating and living. However, a deluge of disinformation available online has only undermined the beneficial impact that nutrient-rich eating habits can have on consumers. Dr. Suparna Ghosh-Jerath, Professor and Leader, Community Nutrition at the Public Health Foundation of India, debunks the myths and reviews some widely believed health facts.

Can a special diet or individual diet prevent COVID-19 infection and what is your nutritional advice for those who have or are recovering from mild COVID-19?

Dr. Ghosh: Several nutrients are known to boost our immunity and improve our ability to fight infections including COVID-19. A healthy, balanced, and varied diet that contains a mixture of several beneficial nutrients can play a crucial role in fighting a COVID-19 infection, rather than a single food or substance.

It might be wrong to say that a single food or dietary supplement can protect us from COVID-19 infection. However, a healthy diet is important to support our immune function. Zinc and Vitamins C, A and D to help maintain a well-functioning immune system. Supplementation with vitamins C and D as well as zinc and selenium was highlighted as potentially beneficial for those at or at risk for respiratory viral infections or for those diagnosed with nutritional deficiency.

Therefore, like recommendations for a normal healthy population, a diet high in fruits, vegetables, and whole grains is encouraged. These diets contain high amounts of vitamins and minerals that are important modulators of the immune system. Additionally, they’re good sources of water, antioxidants, and fiber, all of which play a role in controlling non-communicable and lifestyle-related diseases like high blood pressure, diabetes, and weight gain, some of the top risk factors for COVID-19 complications.

Recent research shows that gut health can be affected by COVID-19 infection and that gut microbiome status can affect health outcomes in patients with COVID-19. The probiotics (which are tiny live microorganisms, including bacteria and yeast) and prebiotics (types of fiber that the human body cannot digest, serve as food for probiotics) are believed to have a potential role in helping the gut microbiome to reduce the severity of COVID. to reduce -19 infection. Therefore, high fiber foods like fruits and vegetables, whole grains, beans, and some fermented foods that contain probiotics can play a role in developing and maintaining a healthy gut microbiome that, in turn, supports the immune system, among other health benefits.

Sufficient intake of beneficial macro and micronutrients can be achieved through a varied daily diet that includes lentils and beans, dairy products, nuts, seeds, meat, fish, eggs in addition to fruits, vegetables and whole grains. While vitamin D can be obtained from some food sources, it is mainly synthesized endogenously through the exposure of the skin to sunlight.

Here are some interesting guidelines from the Indian Dietetics Association:

Good nutrition helps the body fight infection, so getting enough, but not excessive, nutrients (avoiding overfeeding) and maintaining a healthy weight is important.

Increase the frequency of meals to compensate for the increased caloric needs of the fever.

Eating should include a variety of foods, including high energy foods, meat, milk, legumes and legumes, fruits and vegetables.

Consider supplementing with vitamins C, zinc, vitamins A, B6, D, E, iron, folic acid, and fiber if you are not getting enough from your diet.

Increased consumption of fruits and vegetables is encouraged to improve the levels of antioxidants in the body.

Get enough sleep, reduced stress, exercise, avoid the consumption of alcohol and tobacco products

Does adequate hydration increase your body’s first line of defense against the virus?

Indeed, hydration is a key element in maintaining a healthy immune system. With most of us out of our normal routines during this COVID-19 pandemic, it is important that we keep ourselves adequately hydrated. Our immune system is dependent on the nutrients in our bloodstream and our bloodstream is mostly made up of water! We cannot properly transport the nutrients needed for various body functions in each organ system if we are not properly hydrated. Hydration also facilitates the detoxification pathways that we use to remove all foreign invaders and other waste from our bodies. Therefore, adequate hydration is an important prerequisite for fighting infections.

How much fluids is typically recommended when someone has or is recovering from COVID-19 infection?

Dr. Ghosh: We lose water when we breathe, urinate, move around, and sweat. We need to replenish this lost water by using more fluids and water in order for our bodies to function optimally. Since the daily water requirement is influenced by our age, gender, physical activity level, our food intake, body composition, environmental conditions, the presence of diseases, etc., the recommended water intake varies greatly. If someone has a COVID-19 infection, there may be additional fluid loss through increased sweating with a fever, water loss through increased respiratory rate, vomiting and diarrhea. To account for these additional losses, we need to ingest additional fluids beyond normal needs

An average healthy adult needs 2 to 3.5 liters of fluid, depending on the criteria above. This recommendation also includes liquids from other beverages and meals. About 20 percent of our daily fluid intake comes from food and other beverages. So drinking eight glasses of water a day sounds easy to remember and follow, although it isn’t for everyone. Therefore, a person with or recovering from COVID infection will need to drink beyond these daily needs in order to stay well hydrated

Do we need to take dietary supplements (containing micronutrients) to prevent or treat COVID-19?

Dr. Ghosh: Dietary supplements containing selected vitamins (e.g., A, B, C, and D), minerals (e.g., selenium, zinc, and iron), and omega-3 fatty acids are suggested as a treatment option for COVID-19 patients and as a preventative Lung infection therapy. However, the use of dietary supplements to prevent infection remains questionable.

Aside from the role of vitamins D and C, zinc, and selenium in those deficient in these nutrients, there are no clear and convincing studies that suggest the role of dietary supplement use in the prevention and treatment of COVID-19 in healthy, healthy nourished individuals . Since there is a risk of increased intake of some nutrients due to the popularity of dietary supplements, effective consumer education about the sensible use of dietary supplements and health-protective behavior against COVID-19 should also be developed.

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Whole Grain Benefits

Quick And Easy High Protein Breakfast Options Made With Oatmeal



Who doesn’t like to start the day happy and healthy? But every time we want to prepare a healthy breakfast, we spend hours in the kitchen and are exhausted before the day has even started. These mornings we really wonder if the others who follow healthy lifestyles have some mysterious quick breakfast options that they hide from us. Because it’s no secret that instant noodles can be cooked in 5 minutes, while a healthy Ragi Dosa requires an extra hour in the kitchen.

(Also Read: How To Make Healthy Walnut Blueberry Oatmeal Canapes For A Quick Dose Of Energy)

These not-so-healthy instant breakfast options that tempt us to go the other way may be plentiful but not good for us in the long run. What if we told you that there are some breakfast options made from the most nutritious whole grains that are ready in 10-20 minutes? And no, you don’t have to forego the taste either. These breakfast recipes are delicious, come in a variety, and are made with nothing more than one of our favorite whole grains – oatmeal.

Yes, it is possible to make a quick and healthy oatmeal breakfast in minutes, and here are the recipes for it.

1. Oatmeal Poha:

We know you love Poha as a breakfast option, but now you can take that love of Poha and make it even healthier with this oatmeal poha. This recipe uses almost the same ingredients as regular poha and the only difference is the oatmeal instead of the flat rice. Rich in flavors and easy to prepare, here is the recipe for this healthy breakfast.

Oatmeal can easily be replaced with flattened rice

2. Oat and Nut Muffin:

If your breakfast is healthy and as tasty as this oat and nut muffin, you are already winning in life. All you have to do is mix everything together in a bowl, pour the batter into a muffin tin or muffin liners, slide it in the oven, and do your other morning routines. In 20 minutes this muffin is waiting to be devoured by you and you will thank us later for the lovely aroma it leaves in the kitchen. Read the recipe here.

3. Oatmeal porridge with fried eggs:

Porridge is an easy and quick way to prepare a healthy meal that can be enjoyed for breakfast, lunch, or dinner. The fried egg is optional and you can skip it too. This hearty porridge will keep you full longer and the vegetables used in it only add to the dish’s benefit. Read the recipe here.


Oatmeal and eggs make for a nutritious breakfast

4. Coconut mango oatmeal:

This is a perfect breakfast if you like to plan your meals in advance and don’t have time in the morning. Mix all ingredients, let rest overnight and voila, a delicious breakfast is waiting for you the next morning. You can add chocolate chips, flaked almonds, or a topping of your choice, or just have it. We recommend that as long as the mangoes last, you should definitely give this a try. Read the recipe here.

5. Breakfast medley made from oatmeal yogurt and fruits:

This breakfast option will be popular with kids and adults alike. The goodness of oats, fruit, nuts and yogurt combined in this healthy, sundae-like breakfast. The lovely layers and flavors are sure to make you crave this fruity breakfast every morning, read the recipe here.


This breakfast medley is fruity, creamy and delicious

(Also Read: Oatmeal Sandwich Biscuits: When To Add Some Filling To A Biscuit)

There you have it, 5 high protein breakfast options made with the goodness of oatmeal along with the benefits of fruits, vegetables and nuts. Let us know what recipe to make for your next breakfast in the comments below.

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