Food & Receipts

The Benefits of a Vegetarian Diet

Vegetarianism can be broadly categorized into three main groups: (1) Strict vegetarians, also known as vegans, who abstain from consuming any animal products or by-products; (2) Lacto vegetarians, who consume dairy products but exclude eggs, red meat, poultry, and other seafood; (3) Ovo-lacto vegetarians, who consume both dairy products and eggs but exclude red meat, poultry, and other seafood.

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15 December, 2023

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Variuos reasons may lead people to choose a vegetarian diet apart from religious reasons. Some common reasons for adopting a vegetarian diet are as follows.

Vegetarianism for environmental concerns:

Raising livestock for meat production contributes to environmental pollution due to the waste produced. Overfishing has resulted in the extinction of several species. The excessive use of food resources to raise livestock contributes to global hunger.

Vegetarianism for ethical reasons:

Vegetarians choose to avoid meat consumption because they believe that animals have feelings and experience fear and pain. They consider killing animals for food to be a cruel act.

Vegetarianism for economic reasons:

Some people adopt a vegetarian diet because plant-based foods are relatively affordable or due to the lack of resources to raise or buy meat. Eating at vegetarian restaurants is often cheaper than dining at expensive restaurants serving meat-based meals.

Vegetarianism for health benefits:

Nowadays, many people choose to follow a vegetarian diet due to the positive impact it has on human health. Extensive research supports the health benefits of a vegetarian diet and its contribution to disease prevention.

Real health benefits of vegetarianism

Although there is no clear evidence that vegetarianism can increase life expectancy, a well-balanced vegetarian diet has been proven to be beneficial for overall health. A vegetarian diet provides adequate nutrients, minimizing the risk of malnutrition.

Some health benefits of a vegetarian diet include:

Benefit 1: Reduces the risk of cardiovascular diseases:

Meat, particularly red meat, is high in cholesterol and saturated fat. Vegetarians have lower levels of blood lipids, reducing the risk of heart diseases such as high blood pressure, atherosclerosis, and coronary artery disease. Studies have shown that a 10% reduction in cholesterol levels can lead to a 30% decrease in the risk of coronary artery disease.

Additionally, the Oxford Vegetarian Study conducted in the UK revealed that the incidence of coronary artery disease was 28% lower in vegetarians compared to non-vegetarians after a 12-year study involving 6,000 vegetarians and 5,000 non-vegetarians. Researchers M. Burr and B. Butland found that vegetarians had a 57% lower mortality rate due to heart disease compared to non-vegetarians. Nutrition experts F.M. Sacks and B. Armstrong also observed that vegetarians had lower blood pressure than non-vegetarians and that a vegetarian diet could help reduce blood pressure in individuals with hypertension.

Benefit 2: Reduces the risk of obesity:

Research conducted by the British Medical Association indicates that individuals following a vegetarian diet generally have a healthier body weight compared to those who consume meat. Vegetarian diets are typically low in fat, and the fiber content of plant-based foods induces satiety, preventing overeating.

However, it is important to note that maintaining a slim figure can be challenging if one consumes excessive amounts of dairy products and fats.

Benefit 3: Reduces the risk of digestive disorders, especially constipation:

A plant-based diet has been proven to be effective in preventing constipation. J. S. Gear found that only 12% of vegetarians experienced constipation, compared to a 33% constipation rate experienced by non-vegetarians. The fiber content in plant-based foods absorbs water, increasing fecal volume, softening stools, and facilitating easy bowel movements, while also clearing toxins from the colon.

Benefit 4: Reduces the risk of osteoporosis:

Osteoporosis occurs due to the loss of calcium in bones, making them brittle and prone to fractures. A study conducted by A.G. Marsh in 1988 found that vegetarians had a lower incidence of calcium loss compared to non-vegetarians. According to Marsh, animal protein contains high levels of sulfur, which increases acid levels in the blood and leads to increased excretion of calcium through urine, resulting in reduced calcium levels in bones.

Benefit 5: Reduces the risk of cancer:

Several scientific studies have shown a correlation between high meat consumption and an increased risk of cancer, particularly colorectal cancer. A study by P. Willet published in 1990 revealed that women who consumed large amounts of red meat had twice the risk of colorectal cancer compared to women who consumed red meat only once a month. The risk was even lower among vegetarians.

Considerations for a vegetarian diet:

Consideration 1: Vitamin B12 and essential minerals such as iron, zinc, and calcium

In general, individuals following a well-balanced vegetarian diet do not experience any health issues. However, pure vegetarians may risk deficiencies in certain nutrients without proper attention to their daily diet. Plant-based foods primarily include grains, fruits, vegetables, and nuts, so it is important to ensure a diverse diet to compensate for the potential deficiencies of vitamins and minerals such as vitamin B12, iron, zinc, and calcium.

Consideration 2: Vegetarian diets with eggs, dairy products, and derivatives

Vegetarians who consume eggs, dairy products, and derivatives have a greater chance of meeting their nutritional requirements compared to strict vegetarians. Adding eggs, dairy products, and derivatives to a vegetarian diet is particularly suitable for children during their growth period, pregnant women, nursing mothers, and individuals recovering from illness.

It is important for vegetarians to monitor their vitamin B12 levels, as a deficiency can lead to various health issues. If deficiency symptoms are suspected, switching to a vegetarian diet that includes eggs and dairy products can help compensate for the lack of vitamin B12. Vegetarians who experience persistent fatigue may benefit from taking multivitamins and mineral supplements.