A vegetarian diet means that you abstain from eating any form of meat. On World Vegetarian Day, know the pros and cons of a vegetarian diet.
A vegetarian diet typically includes plant 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 a plant-based diet for its health benefits, some may do so for ethical considerations, environmental impact, or personal preference. On World Vegetarian Day, which falls on October 1, we will tell you about the pros and cons of a vegetarian diet.
What is a vegetarian diet?
A vegetarian diet is a plant-based diet that excludes the consumption of meat, poultry, fish and seafood. Instead, it emphasizes the intake of a variety of plant foods. “Vegetarians mainly consume fruits, vegetables, grains, legumes, nuts, seeds and dairy products such as 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 is all about plant-based foods.
Excludes: all animal products, including dairy, eggs, honey and sometimes other animal substances such as gelatin.
“A well-planned vegetarian diet can provide all the essential nutrients such as 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 provide the following health benefits:
1. Healthy weight management
“Vegetarian diets typically contain fewer calories and more fiber, leading to a greater feeling of fullness and reduced calorie intake,” says the expert. This can support weight loss and help maintain a healthy weight over time.
2. May Reduce the Risk of Heart Disease
A study published in the Journal Of Nutrition, Health and Aging in July 2024 found a link between a healthy vegetarian diet and a lower risk of death from cardiovascular disease among the elderly. A vegetarian diet is rich in heart-healthy foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. “These foods are high in fiber, antioxidants and healthy fats, which can help lower total cholesterol levels and reduce the risk of developing heart disease, including heart attacks,” says the expert.
3. May Lower the Risk of Type 2 Diabetes
Vegetarian diets can help prevent diabetes, according to research published in the European Heart Journal in 2023. Plant-based diets can help control blood sugar levels 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 digestion
A vegetarian diet is effective at promoting a diverse ecosystem of beneficial bacteria to support gut health, according to research in the Frontiers Of Nutrition in 2019. Vegetarian diets are naturally high in dietary fiber, which is essential for digestive health . Fiber promotes regular bowel movements, prevents constipation and promotes a healthy gut microbiome.
5. May 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 fiber in plant-based foods may protect cells from damage and reduce inflammation, potentially lowering cancer risk .
6. Can promote longevity
According to the U.S. National Heart, Lung, and Blood Institute, people who follow a vegetarian diet can reduce their risk of premature death by as much as 30 percent. “Vegetarians may 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 Nutrients in 2023. A vegetarian diet rich in vitamins, minerals and antioxidants (especially vitamins A, C and E) that promote skin health can improve. These nutrients can help fight free radicals, reduce inflammation and promote healthy skin turnover, leading to brighter, more radiant skin.
8. May Improve Bone Health
“Vegetarians who eat plant-based sources of calcium, magnesium and potassium can have good bone health,” says the expert. These nutrients are essential for maintaining strong bones and preventing osteoporosis, especially when combined with regular physical activity.
What are the disadvantages of a vegetarian diet?
A vegetarian diet also has some disadvantages:
1. Potential nutrient deficiencies
Vegetarians may be at risk of missing out on certain essential nutrients found primarily in animal products. Top nutrients of concern include:
- Vitamin B12, crucial for nerve function and DNA and red blood cell production.
- Although plant sources such as lentils and spinach contain iron, it is non-heme iron. It is less easily absorbed by the body than heme iron found in meat and can increase the risk of iron deficiency anemia.
- Many plant proteins are incomplete, meaning they do not contain one or more essential amino acids. Relying solely on one type of plant protein can lead to deficiencies.
2. Can cause unbalanced meals
“Adopting a vegetarian diet without proper planning can lead to unbalanced meals that lack essential nutrients,” says the expert. People may rely too much on vegetarian processed foods such as veggie burgers and fake meats that are high in unhealthy fats, sugars and sodium, while being 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 and blood sugar spikes.
4. Digestive problems due to a high fiber intake
A sudden increase in fiber intake, common with vegetarian diets, can lead to digestive problems. “Consuming too many fiber-rich foods such as beans and lentils can cause digestive problems such as bloating and gas,” says the expert.
5. Greater dependence on supplements
To compensate for nutrients that are less abundant in a vegetarian diet, people may need to rely more on nutritional supplements such as vitamin B12 supplements and omega-3 supplements.
How do you start a vegetarian diet?
To start a vegetarian diet, it’s important to focus on nutritious, whole foods to ensure you get a balanced intake of vitamins, minerals, protein and healthy fats. Here’s how to get started:
- Make the transition slowly by starting with “meatless Mondays” or replacing meat with plant-based protein in one meal per day.
- Base your diet on whole grains, fruits, vegetables, legumes (beans, lentils), nuts and seeds. Try to avoid ultra-processed vegetarian foods.
- Make sure you include plant-based protein sources (beans, lentils, tofu, nuts and seeds) with every meal.
- Learn new vegetarian recipes to keep meals interesting and nutritious. Discover global cuisines that naturally emphasize plant-based eating, such as the Mediterranean diet.
- Make sure you get enough essential nutrients. For example, eat iron-rich foods such as spinach and lentils, and combine these with vitamin C-rich foods 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, nutritious foods. If you eat ultra-processed vegetarian options or consume a lot of fiber, you may experience health problems. So make sure you know the pros and cons of a vegetarian diet before you start.