A vegetarian diet will not guarantee good health, but it can contribute to overall healthy dietary choices because many studies agree that a vegetarian diet can offer a range of health benefits. What are these benefits that one can derive from eating vegetarian and does it have any disadvantages?.
Before we go discuss this, let’s talk about the vegetarian diet.
A vegetarian diet does not include any meat, poultry, or seafood. It is a meal plan made up of foods that come mostly from plants. A vegetarian diet contains no animal proteins, but a semi-vegetarian diet is a meal plan that contains little animal protein, but mostly plant-based foods. Vegetarians do not eat, Fowl, Seafood, Beef, Pork, Lamb and other animal meats.
People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock. Some people even follow a largely vegetarian diet because they can’t afford to eat meat. Becoming a vegetarian has become more appealing and accessible, thanks to the year-round availability of fresh produce and the growing culinary influence of plant-based meals.
Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, studies are confirming the health benefits of meat-free eating. But let’s look into the different types of vegetarian diets we have,
- Vegan: Includes only plant-based foods. No animal proteins or animal by-products such as eggs, milk, or honey.
- Lacto-vegetarian: Includes plant foods plus some or all dairy products.
- Lacto-ovo vegetarian: Includes plant foods, dairy products, and eggs.
- Semi- or partial vegetarian: Includes plant foods and may include chicken or fish, dairy products, and eggs. It does not include red meat.
- Pescatarian: Includes plant foods and seafood.
Reducing the amount of meat in your diet may improve your health. Eating a vegetarian diet may help you have:
- Reduced disease risk
On a healthy vegetarian diet, you are encouraged to consume whole grains, legumes, fruits, vegetables, nuts, and seeds, foods that are lacking in the diets of many people who follow a more traditional food plan. These plant-based foods provide your body with important vitamins and minerals that boost your health and reduce your risk of many chronic diseases.
2. Increased Food Variety
The standard American diet is called an omnivore diet (a type of diet in which both animal and plant matter are the main food source) because no foods are excluded. But often, people who consume an omnivore diet get into the habit of eating the same foods day after day. The result is that they eat a relatively limited number of foods or types of food. But on a vegetarian diet, many traditional foods are not compliant. Therefore, when you begin this diet, one may need to get creative and experiment with foods that you are not familiar with.
3. Improved Weight Control
Plant-based eating is often associated with losing weight. Studies have shown that those following a vegetarian diet typically means consuming fewer calories.
4. Reduced Food Costs
Choosing a vegetarian diet may help you to reduce your food costs. But your total food costs will ultimately depend on the foods you choose to include in your meal plan. Meat and seafood are typically expensive and for many are a major component of their total grocery bill. Convenience foods and fast foods that are not compliant on a vegetarian diet can also be pricey. When you remove these foods from your diet, you eliminate the substantial food costs that are associated with them.
But, even with all the benefits a vegetarian diet offers, there may be some drawbacks as well, with the major one being possible nutritional deficiencies. A well-rounded vegetarian diet can provide adequate nutrition. However, there are certain key nutrients that are generally found in animal foods that may be lacking in a vegetarian diet if the diet doesn’t include a variety of healthy foods.
These key nutrients are:
- Zinc: Studies have shown that even though zinc intake tends to be lower in vegetarians, their bodies adapt to lower levels through increased absorption and retention of the mineral.
- Vitamin B-12: Vitamin B-12, or cobalamin, is found in beef, liver, fish, shellfish, chicken and other meat-sources which are foods not consumed on a vegetarian diet. But eggs contain vitamin B12, as well as some fortified breakfast cereals and dairy products. But for vegetarians that do not take dairy products, may have to take supplements for this vitamin.
- Vitamin D: There are concerns about vitamin D levels in vegetarians. This vitamin is found naturally in fish, fish liver oils, and egg yolks but most of our vitamin D comes from exposure to sunlight. So having fortified nut milk and fortified grain products may help increase your vitamin D.
- Calcium: Vegetarians who do not consume dairy may need to plan meals carefully to get enough calcium but green leafy vegetables, white beans, pulses, sesame seeds, and some dried fruits are rich in this nutrient. Also many nut milks and brands of orange juice are also fortified with calcium.
- Omega-3s: Vegetarian diet can be deficient in omega-3 fatty acids. But soy, flax, or chia seeds and walnuts are good sources of omega-3. Omega 3 supplements can also be taken to increase supply of this nutrient to the body.
It is important to read nutrition labels and choose foods that contain key vitamins and minerals to avoid nutritional deficiencies.
Eating a vegetarian diet also causes the following:
- Reduced Satiety
Studies have found that vegetarian diets tend to be lower in calories, fat, and protein than omnivore diets. Foods that are higher in fat and protein help you to feel full and satisfied after eating.
Some carbohydrate-rich foods such as fruit or refined grains are digested more quickly and may leave you feeling hungry soon after a meal or snack. As a result, when you switch to a vegetarian diet, you may feel less satisfied and hungry more often.
2. Not Always Healthy
It is not guaranteed that consuming a vegetarian diet, which can provide health benefits, could help you maintain a healthier weight. There is an increasing number of heavily processed vegetarian foods. Many times, these foods contain more fat, sodium, added sugar, and calories than their traditional counterparts.
So what can you eat on a vegetarian diet? While on a vegetarian diet, it is advisable to eat healthily suitable quantities of:
Dark green vegetables e.g, spinach, lettuce, cabbage, etc
Red and orange vegetables such as carrots, sweet potatoes, tomatoes
Legumes such as cowpea, pigeon pea, etc
Whole and refined grains
Dairy products
Proteins foods, such as eggs, legumes, soy products, nuts, and seeds
Oils.
Also, if you’re used to eating meat, look for vegetarian versions of your favorite dishes. For example, you can replace meat with tofu.
Because they are lower in or free of animal products, vegetarian diets are low in total and saturated fat and cholesterol. Many studies have shown that vegetarians are less likely to get certain diseases such as heart disease and type 2 diabetes. A vegetarian diet that is filled with fruits and vegetables benefits from antioxidants like lutein in broccoli and lycopene in tomatoes may help protect against cancer.
You also don’t need to be a vegetarian 7 days a week to reap many of the benefits. Practicing it once or twice a week can help you cut back on saturated fats and cholesterol, and give you more fruits and vegetables. Try it, and you might find you want to practice it more often than you think.
You can also consult a dietitian to know the right blend and quantity of foods to take if you want to start a vegetarian diet
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