by A vegetarian diet means abstaining from eating any kind of meat. On World Vegetarian Day, know the pros and cons of a vegetarian diet.
A vegetarian diet usually includes plant-based foods such as fruits, vegetables, legumes, grains, nuts and seeds, and excludes meat, poultry and fish. A well-planned vegetarian diet can provide all the essential nutrients, including protein, iron, calcium, and vitamins, needed for a healthy lifestyle. Eating vegetarian foods is often associated with a reduced risk of chronic health diseases, but people choose to be vegetarian for a variety of reasons. While some may prefer to eat a plant-based diet because of its health benefits, others may do so for ethical concerns, environmental impact, or personal preference. On World Vegetarian Day, which falls on October 1, tell us about the pros and cons of a vegetarian diet.
What is a vegetarian diet?
A vegetarian diet is a plant-based eating pattern that excludes the consumption of meat, poultry, fish and seafood. Instead, it emphasizes the intake of a variety of plant-derived foods. “Vegetarians eat more fruits, vegetables, grains, legumes, nuts, seeds, dairy products like milk depending on the specific type of vegetarian diet they follow,” says nutritionist Haripriya. N.
Here are some types of vegetarian diets:
1. Lacto-vegetarian
Includes: Dairy products such as milk, cheese, yogurt, and butter.
Excludes: Eggs, meat, poultry, fish and seafood.
2. Ovo-vegetarian
Includes: Eggs.
Excludes: Dairy products, meat, poultry, fish and seafood.
3. Lacto-Ovo Vegetarian
Includes: Both dairy products and eggs.
Excludes: Meat, poultry, fish and seafood.
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4. Vegan
Includes: A vegan diet consists of plant-based foods.
It does not include: All animal products, including dairy, eggs, honey, and sometimes other animal-derived substances such as gelatin.
“A well-planned vegetarian diet can provide all the essential nutrients like protein, iron, calcium, omega-3 fatty acids, vitamin D, zinc and fiber,” says Haripriya.
What are the benefits of a vegetarian diet?
A vegetarian diet may offer the following health benefits:
1. healthy weight management
“Vegetable diets tend to be lower in calories and higher in fiber, leading to feelings of fullness and reduced calorie intake,” says the expert. This can support weight loss and over time, help maintain a healthy weight.
2. It can reduce the risk of heart disease
In a study published in the Journal Of Nutrition, Health and Aging in July 2024, a healthy vegetarian diet was found to be associated with a lower risk of death from cardiovascular disease among older people. A vegetarian diet is rich in heart-healthy foods such as fruit, vegetables, whole grains, legumes, nuts and seeds. “These foods are high in fiber, antioxidants, and healthy fats, which may help reduce total cholesterol levels and reduce the risk of developing heart conditions, including heart attacks,” says the an expert.
3. It may lower the risk of type 2 diabetes
Vegetarian diets may help prevent diabetes, according to research published in the European Heart Journal in 2023. Plant-based diets may help regulate blood sugar and improve insulin sensitivity. The fiber-rich foods in a vegetarian diet can slow the absorption of sugar and prevent spikes in blood sugar levels, making it easier to manage and prevent type 2 diabetes.
4. Improves digestive health
A vegetarian diet is effective in promoting a diverse ecosystem of beneficial bacteria to support gut health, according to the research community in Frontiers Of Nutrition in 2019. Vegetarian diets are naturally high in dietary fiber, which is essential for digestive health . Fiber helps promote regular bowel movements, prevents constipation, and promotes a healthy gut microbiome.
5. It can reduce the risk of cancer
Vegetarian diets may be beneficial in reducing cancer risk, according to research published in Plos One in May 2024. The antioxidants, phytochemicals, and fibers in plant-based foods can protect cells from damage and reduce inflammation, which may reduce the risk of cancer.
6. It may promote longevity
People who follow a vegetarian diet can reduce their risk of premature death by up to 30 percent, according to the US National Heart, Lung and Blood Institute. “Vegetables can live longer than their meat-eating counterparts, mainly due to reduced risks of chronic diseases such as heart disease, diabetes and cancer,” says Haripriya.
7. Improves skin health
Vegetarian diets may have beneficial effects on skin health, according to research published in the journal Nutrition in 2023. A vegetarian diet rich in vitamins, minerals, and antioxidants (especially vitamins A, C, and E) on they can improve skin health. These nutrients can help fight free radicals, reduce inflammation, and promote healthy skin renewal, resulting in clearer, brighter skin.
8. It may improve bone health
“Vegetables who eat plant-based sources of calcium, magnesium and potassium may have good bone health,” says the expert. These nutrients are essential for maintaining strong bones and preventing osteoporosis, especially when paired with regular physical activity.
What are the disadvantages of a vegetarian diet?
A vegetarian diet also comes with some disadvantages:
1. Possible nutritional deficiencies
Vegetarians may be at risk of missing out on certain essential nutrients found mainly in animal products. Key nutrients of concern include:
- Vitamin B12, which is vital for nerve function and the production of DNA and red blood cells.
- Although iron is found in plant-based sources such as lentils and spinach, it is non-heme iron. It is less easily absorbed by the body compared to the heme iron found in meat, and can increase the risk of iron deficiency anaemia.
- Many plant-based proteins are incomplete, meaning they lack one or more essential amino acids. Relying solely on one type of plant protein can lead to deficiencies.
2. May cause unbalanced meals
“Adopting a vegetarian diet without proper planning can lead to unbalanced meals that lack essential nutrients,” says the expert. People may over-rely on processed vegetarian foods such as veggie burgers, and fake meats which may be high in unhealthy fats, sugars and sodium and low in essential nutrients.
3. Increased carbohydrate intake
Some vegetarians may rely heavily on carbohydrate-rich foods such as bread, pasta, rice and starchy vegetables to meet their energy needs. This can lead to weight gain as well as blood sugar spikes.
4. Digestive issues from high fiber intake
A sudden increase in fiber intake, which is common in vegetarian diets, can lead to digestive discomfort. “Too much fiber-rich foods such as beans and lentils can lead to digestive problems such as bloating and gas,” says the expert.
5. Increased reliance on supplements
To compensate for nutrients that are less abundant in a vegetarian diet, people may need to rely more on dietary supplements such as vitamin B12 supplements, and omega-3 supplements.
How to start a vegetarian diet?
To start a vegetarian diet, it is important to focus on nutrient-dense whole foods to ensure you are getting a balanced intake of vitamins, minerals, protein and healthy fats. Here’s how to get started:
- Make the transition slowly by starting a “Meatless Monday” or substituting plant-based proteins in one meal a day.
- Base your diet on whole grains, fruit, vegetables, legumes (beans, lentils), nuts and seeds. Try to avoid ultra-processed vegetarian foods.
- Be sure to include plant-based protein sources (beans, lentils, tofu, nuts, and seeds) in every meal.
- Learn new vegetarian recipes to keep meals interesting and nutritious. Explore world cuisine that naturally emphasizes plant-based eating, such as the Mediterranean diet.
- Make sure you are getting enough essential nutrients. For example, eat iron-rich foods such as spinach and lentils, and pair them with foods rich in vitamin C to improve absorption.
A vegetarian diet is associated with many health benefits, including a lower risk of chronic diseases. But you can enjoy these health benefits if you focus on whole and nutrient-dense foods. If you eat ultra-processed vegetarian options or eat a lot of fiber, you may have health problems. So, know the pros and cons of a vegetarian diet before you start one.
