A vegetarian diet means avoiding eating any form of meat. Learn the pros and cons of a vegetarian diet on World Vegetarian Day.
A vegetarian diet typically 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 necessary for a healthy lifestyle, including protein, iron, calcium and vitamins. Eating vegetarian foods is generally associated with a reduced risk of chronic health diseases, but people choose to become vegetarian for a variety of reasons. While some choose to eat a plant-based diet due to its health benefits, others may do so for ethical concerns, environmental impact, or personal preference. On World Vegetarian Day, October 1, let us 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 intake of a variety of plant-based foods. “Vegetarians mostly consume fruits, vegetables, grains, legumes, nuts, seeds, dairy products like milk depending on the type of vegetarian diet they follow,” says nutritionist Haripriya. N.
Here are some types of vegetarian diets:
1. Lacto-vegetarian
Contains: Dairy products such as milk, cheese, yoghurt and butter.
Excluded: Eggs, meat, poultry, fish and seafood.
2. Ovo-vegetarian
Contains: Eggs.
Excluded: Dairy products, meat, poultry, fish and seafood.
3. Lacto-Ovo Vegetarian
Contains: Both dairy products and eggs.
Excluded: Meat, poultry, fish and seafood.
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4. Vegan
Content: The vegan diet is all about plant-based foods.
Excludes: All animal products, including dairy products, eggs, honey and sometimes other substances of animal origin such as gelatin.
“A well-planned vegetarian diet can provide all 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 tend to be lower in calories and higher in fiber, leading to a greater feeling of fullness and lower 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 July 2024 in the Journal of Nutrition, Health and Aging found an association between a healthy vegetarian diet and a reduced risk of death from cardiovascular disease in older people. A vegetarian diet is rich in heart-healthy foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. “These foods are rich in fibre, antioxidants and healthy fats, which can help lower total cholesterol levels and reduce the risk of developing heart diseases, including heart attack,” says the expert.
3. May Reduce the Risk of Type 2 Diabetes
Vegetarian diets may help prevent diabetes, according to research published in 2023 in the European Heart Journal. Plant-based diets may help control blood sugar and improve insulin sensitivity. 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 at promoting a diverse ecosystem of beneficial bacteria to support gut health, according to a 2019 study from Frontiers Of Nutrition. A vegetarian diet is naturally high in dietary fiber, which is essential for digestive health. Fiber helps support regular bowel movements, prevents constipation and supports a healthy gut microbiome.
5. May Reduce Cancer Risk
According to research published in Plos One in May 2024, a vegetarian diet may be beneficial in reducing the risk of cancer. Antioxidants, phytochemicals, and fiber in plant-based foods can protect cells from damage and reduce inflammation; This could potentially reduce the risk of cancer.
6. May Increase Longevity
According to the US National Heart, Lung and Blood Institute, people who follow a vegetarian diet can reduce their risk of premature death by up to 30 percent. “Vegetarians may live longer than their meat-eating counterparts, primarily due to their reduced risk of chronic diseases such as heart disease, diabetes, and cancer,” says Haripriya.
7. Improves skin health
According to research published in the journal Nutrients in 2023, a vegetarian diet may have beneficial effects on skin health. A vegetarian diet rich in vitamins, minerals, and antioxidants (especially vitamins A, C, and E) can improve skin health. These nutrients can help fight free radicals, reduce inflammation, and promote healthy skin renewal, leading to clearer, brighter skin.
8. May Improve Bone Health
“Vegetarians who consume 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 paired 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 some essential nutrients found predominantly in animal products. Key nutrients of concern include:
- Vitamin B12, which is crucial for nerve function and the production of DNA and red blood cells.
- Plant-based sources such as lentils and spinach contain iron while non-heme iron. Compared to heme iron found in meat, it is less absorbed by the body and may increase the risk of iron deficiency anemia.
- Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. Relying on only 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 devoid of essential nutrients,” says the expert. People may rely too heavily on vegetarian processed foods like veggie burgers and fake meats, which can 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 cause weight gain and sudden rise in blood sugar.
4. Digestive problems caused by high fiber intake
The sudden increase in fiber intake, common in vegetarian diets, can cause digestive upset. “Too much consumption of fiber-rich foods such as beans and lentils can cause digestive problems such as bloating and gas,” says the expert.
5. Increased dependence on supplements
To compensate for lower amounts of nutrients in a vegetarian diet, people may need to rely more on nutritional supplements such as vitamin B12 supplements and omega-3 supplements.
How to start a vegetarian diet?
To begin a vegetarian diet, it is important to focus on nutrient-dense, whole foods to ensure a balanced intake of vitamins, minerals, protein and healthy fats. Here’s how to get started:
- Gradually transition by starting with “Meatless Mondays” or replacing meat with plant-based proteins at one meal a day.
- Base your diet on whole grains, fruits, vegetables, legumes (beans, lentils), nuts and seeds. Try to stay away from overly processed vegetarian foods.
- Be sure to include plant-based protein sources (beans, lentils, tofu, nuts and seeds) at every meal.
- Learn new vegetarian recipes to make meals interesting and nutritious. Explore world cuisines that naturally emphasize plant-based nutrition, such as the Mediterranean diet.
- Make sure you’re getting enough essential nutrients. For example, eat iron-rich foods like spinach and lentils and pair them with vitamin C-rich foods to increase absorption.
A vegetarian diet is associated with many health benefits, including a lower risk of chronic disease. But you can reap these health benefits if you focus on whole, nutrient-dense foods. If you consume ultra-processed vegetarian options or consume too much fiber, you may experience health problems. Therefore, learn the pros and cons before starting a vegetarian diet.