00:00According to a meta-analysis published in Journal of the American Dietetic Association,
00:26those who eat vegetarian food have a 3.5% less risk of gaining weight than those who eat non-vegetarian food.
00:34In India, about 49% of adults are vegetarians.
00:37To put it simply, 4 out of 10 people in India eat vegetarian food.
00:42When it comes to healthy, high-protein and vitamin-rich food,
00:46non-vegetarian food is seen as a good option.
00:50But now the world is shifting towards vegan and vegetarian.
00:54Namaskar! My name is Ankur and I welcome you to Healthy Nagariya by Najaria.
00:59Did you know that Indian vegetarian food is often high-carb and low-protein?
01:05This is because Indian vegetarian food is more dependent on rice, wheat and starchy vegetables.
01:14You must have seen that people often prefer to eat chapati, rice, potatoes and lentils in a vegetarian diet,
01:19which are full of carbohydrates.
01:22If we talk about protein-rich food like lentils, lentils, dairy and cottage cheese,
01:26it is easily available, but it is often eaten in a low-carbohydrate ratio.
01:32But why is it that India's vegetarian diet is high-carb and low-protein?
01:37Let's find out.
01:39In most Indian homes, rice and wheat are eaten on a large scale.
01:43At some point in the day, wheat roti and rice are made.
01:48This is why it becomes the main source of calories.
01:51Let's talk about starchy vegetables like potatoes, sugarcane and other low-protein vegetables,
01:56which are common in the Indian vegetarian diet, they also have a lot of carbohydrates.
02:01But when it comes to protein sources,
02:04vegetarian protein sources like lentils, lentils and dairy products are also part of the diet.
02:09But they are often not eaten in an adequate amount to balance the high consumption of carbohydrates.
02:16Apart from all this, there is one reason that cannot be ignored.
02:20That is the lack of awareness.
02:22In India, awareness about protein intake is still the most lacking.
02:28Due to which the diet is not balanced and carbohydrates are prioritized.
02:34But when it comes to carbohydrates and protein intake,
02:38it comes to mind that why is it necessary for both of them to be balanced diets?
02:43Let's find out.
02:45Blood Sugar Regulation
02:47Carbohydrates, especially simple carbs, easily break down in glucose.
02:52This causes a spike in blood sugar and in an adequate amount of sugar,
02:56the absorption of sugar decreases.
02:59This keeps the blood sugar level stable.
03:01That is, you may have a risk of having diabetes.
03:04Weight Management
03:06Protein is more satiating than carbohydrates.
03:09This means that it makes you feel full for a long time.
03:14High in carbs and low-protein diet can increase hunger and increase the possibility of eating more.
03:20Muscle Maintenance
03:22Protein is essential for muscle repair and maintenance.
03:25A low-protein diet can cause muscle loss, especially while losing weight.
03:30Metabolism
03:32Protein has a higher thermal effect of food, i.e. TEF, than carbohydrates.
03:37This means that the body uses more energy to digest protein, which can increase metabolism.
03:44Balance Nutrition
03:46A diet with more carbohydrates and less protein creates a nutritional imbalance.
03:51This causes fatigue and weakness in the body.
03:54In addition, the immune system can also weaken.
03:57Now you must have understood that protein is as important as carbohydrates for the body.
04:04Therefore, if there is a low amount of protein in your diet, you can include it in your diet in many ways.
04:11For example, protein-rich foods such as lentils, beans, beans, tofu, paneer, and dairy products.
04:17Use as much whole grains as possible.
04:20Use high-glucanic food to a limit.
04:23Because white rice and potatoes increase the risk of blood sugar spike.
04:29In addition, to make your protein intact, you can use a considerable amount of protein in your diet.
04:36In addition to all these, some foods can be added to an Indian vegetarian diet.
04:41Which will increase your protein live.
04:44What are these foods?
04:46Such as lentils, beans, beans, beans, beans, beans, beans.
04:51A cup of cooked lentils can have about 18 to 20 grams of protein.
04:55Legumes and beans, chole, rajma, black beans, sabut moong, lobiya, in may be 15-18 gm per
05:04cup protein.
05:05Paneer, 100 gm paneer may be 14 gm protein.
05:10Soya products, tofu, soya milk, soya chunks, soya granules, 100 gm tofu may be 8-10 gm
05:19protein.
05:20Vegetarian diet is good for weight loss due to reduced calorie intake.
05:35Plant-based food has less calories than dairy and meat food, so you can easily control overall
05:40calorie intake.
05:41Increased fiber content.
05:42Plant-based food has more fiber content, so you can easily control overall calorie intake.
05:48Reduce saturated fat in diet.
05:50Saturated fat is a type of fat which can cause heart disease and weight gain.
05:55Improve blood sugar control.
05:57Plant-based food helps in regulating blood sugar level.
06:00It helps in increasing insulin resistance and weight gain.
06:03Reduce saturated fat intake.
06:05Reduce saturated fat intake.
06:07Reduce saturated fat intake.
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06:48Reduce saturated fat intake.
06:49Reduce saturated fat intake.
06:50Reduce saturated fat intake.
06:51Reduce saturated fat intake.
06:52Reduce saturated fat intake.
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