What is the Indian vegetarian diet?

The wide variety of spices, fresh herbs and rich flavours make Indian cuisine one of the most unique tastes in the world.

In India, diets and preferences vary. In most cases, people follow a primarily plant-based diet. Vegetarianism is a part of the religious lifestyle for around 80% of the Indian population.

The Indian diet is traditionally focused on high intakes of plant foods and it’s known as the Lacto-vegetarian diet, which includes dairy but not eggs. Most vegetarians in India avoid eggs which have spawned a large egg-free baking dessert repertoire.

Indian food is cooked most of the time and fresh salads are not usually on the menu. Raw vegetables are treated as condiments or garnishes.

Fruit is consumed fresh, but surprisingly it is not a focus. Even with desserts, usually dried fruits are used rather than sweet fruit. Preserved fruit is usually pickled and spicy instead of the typical sweet kind. The Indian vegetarian diet is a mix of grains, pulses, dairy and vegetables. You can also find nuts and seeds in these diets- cashews being the popular one and of course, spices are an essential part of Indian cooking.

Why following an Indian vegetarian diet may be a good idea?

Studies have shown that vegetarian diets are associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast cancer.

Furthermore, the Indian diet has been related to a reduced risk of Alzheimer’s disease. Researchers believe this is due to their low intake of meat and emphasis on vegetables and fruits. By following a healthy vegetarian Indian diet, you can not only decrease the risk of chronic diseases but also manage your weight loss.

What does an Indian vegetarian diet include?

The Indian vegetarian diet is influenced by religious views. This is why a Lacto-vegetarian diet is encouraged. Eating meat, poultry, fish and eggs are discouraged in this diet. The Indian vegetarian diet is rich in nutritious foods, Such as:

1. Lentils,
2. Vegetables,
3. Diary,
4. Grains,
5. Fruits,
6. And healthy fats.

At the forefront of many dishes are spices that have powerful nutrient properties, such as turmeric, fenugreek, coriander and ginger. These spices add rich flavour while providing beneficial nutrients.

One of the popular spices in India is turmeric and it is known for its anti-inflammatory properties. It's also antibacterial and anticancer!

Furthermore, Turmeric has been found to contain compounds that can fight inflammation, improve brain function and reduce risk factors of heart disease.

What should you eat on an Indian vegetarian diet?

Here is a healthy Indian vegetarian diet sample menu that focuses on fresh, nutritious food. You can make the diet your own by customising it according to your calorie needs, dietary restrictions and preferences.

Whole Grains:
1. Basmati rice,
2. millet,
3. whole-grain roti,
4. Multigrain parathas,
5. amaranth,
6. And sorghum.

Vegetarian curries and Dals:
1. mixed-vegetable curry,
2. Tofu curry with mixed vegetables,
3. spinach salad,
4. Chana dal pancakes with mixed vegetables,
5. Chickpea curry,
6. Palak paneer,
7. Chana masala,
8. Vegetable sambar,
9. And Tofu curry.

Indian Lacto-vegetarian diets are one of the best ways to lose weight. They provide plenty of protein and healthy fats at every meal, which will help you maintain muscle mass. By switching to an Indian Lacto-vegetarian diet, you will be able to significantly cut back on sugary foods and beverages. You can also increase your intake of vegetables and protein with this plan.

A recent study has found that a vegetarian diet is better for food consumption patterns and nutrient intake across four regions of India. Vegetarians consume more legumes, vegetables, roots and tubers, dairy and sugar. On the other hand, non-vegetarians had greater amounts of cereals, fruits, spices, salt, and fats. A vegetarian diet also includes more carbohydrates, vitamin C and folate, less fat, protein; they also consume fewer vitamin B12 and zinc. There was a lower fibre intake by both vegetarians and non-vegetarians found in the study population. This may be due to socioeconomic status confounding the results.

If you don't have time to prepare your Indian vegetarian dishes, visit us in The Yarra Indian Restaurant , and we will serve you fresh vegetarian dishes for ya! Give us a call beforehand to book a table, or we can deliver it to your doorstep. You decide!