J & K Combined Services- Competent (Prelims) Exam
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Fighting Fat with a Vegetarian Diet
For a low-fat diet, eat a vegetarian diet. Another benefit of the vegetarian diet is the much lower intake of fat, if dairy products, seeds and nuts are eaten sparingly. This accounts for lower serum cholesterol levels found in vegetarians, which considerably reduces the risk of developing heart diseases and breast and colon cancer. A third nutritional advantage of the vegetarian diet is its high fibre content. Fibre, being indigestible, increases the bulk of the faces, keeps them soft and makes them easy to expel. One study has indicated that lacto-ovo vegetarians consume twice as much and vegans four times as much fibre as non-vegetarians. High fibre intake has been associated with decreased risks of diseases of the colon, appendicitis, cancer of the colon and rectum, hiatus hernia, piles and varicose veins. McCarrison, one of the greatest authorities on food, has outlined a perfect diet. According to him, " a perfectly constituted diet is one in which the principal ingredients are milk, milk products, any whole cereal grain or mixture of cereal grains, green leafy vegetables and fruits. These are the protective foods. They make good the defects of other constituents of the diet, protect the body against infection and disease of various kinds, and their use in sufficient quantity ensures physical efficiency."