Many people may stick to or change to a vegetarian diet, whether that may be a religious, personal, or health choice. What differences are present in a person who doesn't eat meat versus a person who does? Is being vegetarian a good choice for improved health, or is it worse for your health? Continue reading to find out!
What Classifies A Vegetarian Diet?
Vegetarian diets are generalized as those that don't contain meat. However, meat is certainly a rich source of protein, which is essential to building healthy body mass and getting enough energy to be physically active. So, what does losing this source of nutrition entail? Is it more beneficial or detrimental to your health?
Pros of Vegetarian Diets
Meat is generally a good source of protein, vitamins, and minerals. However, eating over the suggested amount (70-90g) can be very unhealthy. Certain meats contain lots of saturated fat, leading to higher cholesterol levels, which can lead to greater risk of heart cancer. In addition, red meat and processed meat increases risk of bowel cancer. If the meat being consumed isn't rich in protein, such as chicken, pork, lamb, and beef, is not well prepared, and is high in saturated fats, health conditions may lead to being advised to changing to a diet with less to no meat.
Because of the elimination of meat, you consume significantly less fat, which can lead to being more energetic and having healthier overall health. Vegetarians have been reviewed by the Academy of Nutrition and Dietatics to have lower cholesterol levels, blood pressure, hypertension, and type 2 diabetes. Due to their average lower body mass, they have less risk of developing cancer or other chronic diseases. In general, choosing healthier alternatives to meat, such as vitamins and healthy fats, will lead to lower blood pressure, a leaner figure, and lower risk of heart attack.
Cons of Vegetarian Diets
In a diet- and mental health-based study, vegetarians were found to be 18% more likely to have depression compared to non vegetarians, as well as a 28% higher chance of having anxiety attacks and disorders. Although there is not a verified specific reason for this, there are theories that state that this difference in mental health may be caused by vitamin deficiency.
Being on a vegetarian diet naturally induces the consumption of healthier nutrients, such as vegetables, nuts, fruits, and more. However, meat, seafood, and dairy products contain essential nutrients such as iodine, zinc, and other vitamins, which may be harder to consume from other foods. If an inadequate amount of these nutrients are consumed, you may experience goiters, fatigue, diarrhea, loss of taste and smell, and may be at risk for neurological damage. To overcome this, supplements and standalone vitamins can be an alternative source of these nutrients.
In addition, social pressures may increase for vegetarians due to their diet not fitting the societal norm. It may be harder to find food to eat in certain places, and acquaintances and peers may not be sensitive to vegetarians' specific limited palette. However, these issues can be overcome with time and developed understanding and tolerance.
Another negative side effect of vegetarian diets is increased gas release. Plants, such as beans, cauliflower, and broccoli, have more fiber, and this leads to extra gas. Other gas inducing foods include peaches and wheat products, which can have a different effect on your body once you change to a vegetarian diet. It is important to take note of how your body reacts to this drastic change, and adjust the amount you intake accordingly.
So, How Do I Manage A Healthy Vegetarian Diet?
Of course, you shouldn't let these cons discourage you from a vegetarian diet, because there are many alternative and simple ways to overcome them!
An issue many vegetarians face is their over dependence on processed foods, which may contain a lot of sugar, fat, and sodium. In addition, they might not be consuming enough fruits, vegetables, whole grains, and foods with calcium, which cause them to lack a healthy amount of intake of these nutrients. Therefore, it is important to plan meals to accustom to this diet healthily.
In order to achieve the healthiest results from a vegetarian diet, it may be advised to speak to a nutritionist or dietitian to find a diet that's right for you. Eat larger amounts of healthy plant-based foods, whole fruits and vegetables, nuts, and whole grains. Try to avoid consuming too much sugar-sweetened beverages, such as soft drinks and juices. As you cut things out of your diet, remember to find alternatives and consume enough dairy and protein by finding foods rich in these nutrients. One way you can make sure of this is by checking the nutrition labels on foods you purchase, and eat servings accordingly. It is advised that you stick to these dietary guidelines, although they may vary from people with different physiques and dietary restrictions:
Suggested Daily Nutrition Intake:
2 1/2 cups of vegetables
2 cups of fruits
6 1/2 oz of grains
3 cups of dairy
3 1/2 oz of protein
27 g of oils
(from the Mayo Clinic)
In conclusion, neither diet is specifically healthier than the other, as it all depends on the types and amounts of foods being incorporated in your meals, as well as your health goals in general. The presence or absence of meat have varying effects on your physical and mental health, but the important thing is to be able to accommodate for whatever diet you choose. Vegetarian diets induce lots of significant health benefits, including lowering your risk of contracting heart disease, diabetes, and various cancers. However, finding the right balance is essential in order to consume a healthy amount of nutrients you may be lacking from the exclusion of meat. The easiest way to do so would be to consult a health professional and do plenty of research when you change your diet. Also, this is a drastic change! So, remember to be patient with yourself, and gradually work toward your goal for a healthy future.
Thank you for reading and stay safe!
Resources:
“Going Vegetarian? Be Aware of Some Possible Side Effects - Lifesum.” Lifesum, lifesum.com/health-education/going-vegetarian-be-aware-of-some-possible-side-effects. Accessed 26 Nov. 2020.
Kelly, Diana. “Is It Better to Be a Vegetarian?” WebMD, 13 Oct. 2015, www.webmd.com/diet/features/is-it-better-to-be-a-vegetarian#1.
NHS website. “Meat in Your Diet.” Nhs.Uk, 3 Oct. 2018, www.nhs.uk/live-well/eat-well/meat-nutrition.
“Vegetarian Diet: How to Get the Best Nutrition.” Mayo Clinic, 20 Aug. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446.
Great advice!