Vegetarian food for good health
eople following a vegetarian diet do not eat meat or fish but may continue to eat eggs and dairy products.
A person does not have to eat meat to get all the nutrients they need for good health. A meat-free diet can lead to better health for several reasons.
One reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant-based foods, which provide antioxidants and fiber. When a person decides to follow a meat-free diet, they often become more active in making overall healthy choices.
Many studies agree that a vegetarian diet can offer a range of health benefits.
Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer.
A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.
According to a 2019 Gallup poll, 5% of people in the United States describe themselves as vegetarian, including 2% of people aged 55 and over, 8% of those aged 18–34 years, and 7% of people aged 35–54.
This article will focus on the lacto-ovo-vegetarian diet, which includes dairy products and eggs.
Click here to learn about some other popular diets.
What foods do vegetarians eat?
A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.
There is a variety of diets that come under the umbrella term vegetarian:
- Lacto-ovo-vegetarians avoid both meat and fish but consume dairy and eggs.
- Lacto-vegetarians consume dairy products but no eggs.
- Ovo-vegetarians consume eggs but no dairy.
Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.
A vegan diet excludes all animal-based foods.
People following a vegetarian diet must make careful choices about what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.
Benefits
A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows.
They may do this because:
- it brings health benefits
- it is a more ecologically sustainable option
- they have concerns about the treatment of animals
- it is part of a broader lifestyle choice
Some people also avoid meat and animal products for religious reasons.
Here are some ways in which avoiding meat products can enhance a person’s health.
Weight: Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta-analysis. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.
Cholesterol: A systematic review published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.
Cancer: A study of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.
Heart health: Authors of a 2014 study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.
Diabetes: People who follow a vegetarian diet may be less likely to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.
These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:
- get the right number of calories
- focus on a variety of fruits, vegetables, and whole grains
- limit their intake of processed foods and alcohol
- avoid unhealthful fats and added sugar and salt
- engage in an overall healthful lifestyle, with plenty of exercise
- avoid smoking
