The vegetarian diet has gained widespread popularity in recent years. Estimates put the number of adult Americans who eat a vegetarian diet between two and five percent of the population. Some studies estimate that vegetarians account for around 6% and 5% of the population in North America and Europe, respectively, while about 19% of the population in Asia is vegetarian. More restaurants and supermarkets are offering vegetarian options.
People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources. Some people follow a largely vegetarian diet because they can't afford to eat meat.
Instead of trying to persuade people that they should go vegetarian, this article aims to provide helpful information and tips for those interested in making the transition.
Understanding Vegetarianism
The vegetarian diet involves abstaining from eating meat, fish, and poultry. People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights. Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change, and requires large amounts of water, energy, and natural resources.
Types of Vegetarian Diets
There are several forms of vegetarianism, each of which differs in their restrictions. The most common types include:
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- Lacto-ovo-vegetarian diet: eliminates meat, fish, and poultry but allows eggs and dairy products
- Lacto-vegetarian diet: eliminates meat, fish, poultry, and eggs but allows dairy products
- Ovo-vegetarian diet: eliminates meat, fish, poultry, and dairy products but allows eggs
- Pescatarian diet: eliminates meat and poultry but allows fish and sometimes eggs and dairy products
- Vegan diet: eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey
- Flexitarian diet: a mostly vegetarian diet that incorporates occasional meat, fish, or poultry
Potential Health Benefits of a Vegetarian Diet
Vegetarian diets may be associated with several health benefits and improved diet quality. In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E, and magnesium.
Weight Loss
Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight. In fact, one review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kilograms) of weight loss over 18 weeks than non-vegetarians. Similarly, a 6-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low calorie diets. Plus, a 2009 study in nearly 61,000 adults showed that vegetarians tend to have a lower body mass index (BMI) than omnivores - BMI being a measurement of body fat based on height and weight.
Reduced Cancer Risk
Some research suggests that a vegetarian diet may be linked to a lower risk of cancer - including those of the breast, colon, and rectum. However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship. Keep in mind that some studies have turned up inconsistent findings.
Stabilized Blood Sugar
Several studies indicate that vegetarian diets may help maintain healthy blood sugar levels. For instance, one 2014 review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes. Vegetarian diets may also prevent diabetes by stabilizing blood sugar levels in the long term. According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of 5 years.
Promotes Heart Health
Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong. One recent review found that vegan diets could lead to a small reduction in total cholesterol and LDL (bad) cholesterol levels, both of which are risk factors for heart disease. However, the same review also found that vegan diets led to an increase in triglycerides and a reduction in HDL (good) cholesterol levels compared to other dietary interventions. Similarly, another study in 118 people found that a low calorie vegetarian diet was more effective at reducing LDL (bad) cholesterol than a Mediterranean diet. On the other hand, the Mediterranean diet led to a greater reduction in triglyceride levels. Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease.
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Potential Nutritional Deficiencies
A well-rounded vegetarian diet can be healthy and nutritious. However, it may also increase your risk of certain nutritional deficiencies. Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids, as well as micronutrients like zinc, selenium, iron, and vitamin B12. Other animal products like dairy and eggs also contain plenty of calcium, vitamin D, and B vitamins.
When cutting meat or other animal products from your diet, it’s important to ensure you’re getting these essential nutrients from other sources. Studies show that vegetarians are at a higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies. A nutritional deficiency in these key micronutrients can lead to symptoms like fatigue, weakness, anemia, bone loss, and thyroid issues.
Including a variety of fruits, vegetables, whole grains, protein sources, and fortified foods is an easy way to ensure you’re getting appropriate nutrition. Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies.
Tips for Transitioning to a Vegetarian Diet
Start Gradually:
- Instead of making drastic changes all at once, consider a phased approach.
- Begin by eliminating red meat and pork first.
- Gradually cut out poultry and then fish, if desired.
- Making tiny changes, stacked on top of each other, is the most effective way to make big changes.
Set Realistic Goals:
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- Avoid setting unrealistic expectations that can lead to discouragement.
- Start with vegetarian + fish for a set period, then gradually reduce fish consumption.
- Allow yourself time to adjust and adapt to the new diet.
Plan Your Meals:
- Plan an entire week’s worth of meals that don’t include meat.
- Pick a few plant-based recipes, maybe a few that include fish, perhaps even a few with Gardein fake chicken while you adjust.
- Ensure you have a variety of plant-based protein sources to replace meat.
Stock Up on Vegetarian Staples:
- Make sure you don’t have chicken in your house.
- Stock your pantry with vegetarian staples like beans, lentils, tofu, tempeh, and quinoa.
- Keep a variety of vegetables, fruits, and whole grains on hand.
Explore New Foods:
- Embrace the opportunity to try new and exciting vegetarian dishes.
- Explore different cuisines like Indian, Thai, or Ethiopian, which often have excellent vegetarian options.
- Experiment with unfamiliar vegetables and ingredients.
Be Prepared:
- If you’re going to be going on a car trip, or maybe to a party where they won’t have anything you eat, be prepared.
- Pack snacks and meals when traveling or attending events where vegetarian options may be limited.
- Research restaurants in advance to ensure they offer vegetarian choices.
Don't Be Too Hard on Yourself:
- When you first cut out the meat, let yourself eat some extra pasta, fake meats, or even cheese.
- Allow yourself occasional indulgences or slip-ups without feeling guilty.
- Focus on making progress rather than striving for perfection.
Seek Support and Information:
- Reach out to vegetarian friends, online communities, or registered dietitians for guidance and support.
- Read books, blogs, and articles about vegetarian nutrition and recipes.
- Address any questions or concerns you may have along the way.
Focus on Whole Foods:
- Prioritize whole, unprocessed plant-based foods over processed vegetarian options.
- Choose fresh fruits, vegetables, whole grains, and legumes over sugary or fatty vegetarian snacks.
- Be mindful of sodium, sugar, and unhealthy fats in processed vegetarian foods.
Key Nutrients to Consider
- Protein: To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like whole grains, legumes, tempeh, tofu, and seitan. If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.
- Calcium: Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products.
- Vitamin D: Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.
- Vitamin B-12: Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
- Iron: Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.
- Zinc: Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells.
- Omega-3 fatty acids: Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies.
Sample Meal Plan
Here is a sample menu of what one week on a lacto-ovo-vegetarian diet may look like. This plan can be adjusted for other styles of vegetarianism as well.
Monday
- Breakfast: oatmeal with fruit, nut butter, flaxseed, and a glass of soy milk
- Lunch: grilled veggie and hummus wrap on a whole-grain tortilla with lentil salad
- Dinner: tofu banh mi sandwich with pickled slaw
Tuesday
- Breakfast: scrambled eggs with tomatoes, garlic, and mushrooms
- Lunch: zucchini boats stuffed with spiced lentils, veggies, and feta with a side of tomato soup
- Dinner: chickpea curry with basmati rice
Wednesday
- Breakfast: Greek yogurt with chia seeds and berries
- Lunch: farro salad with tomatoes, cucumber, and feta with spiced lentil soup
- Dinner: eggplant parmesan and grilled seitan with a side salad
Thursday
- Breakfast: tofu scramble with sauteed peppers, onions, and spinach
- Lunch: burrito bowl with brown rice, beans, avocado, salsa, and veggies
- Dinner: vegetable paella with baked tempeh a side salad
Friday
- Breakfast: whole-wheat toast topped with avocado, chickpeas, and nutritional yeast
- Lunch: marinated tofu pita pocket with Greek salad
- Dinner: quinoa-black-bean meatballs with zucchini noodles
Saturday
- Breakfast: smoothie of kale, berries, bananas, nut butter, almond milk, and a scoop of plant-based protein powder
- Lunch: black bean veggie burger on a whole grain bun with avocado salad
- Dinner: whole-grain flatbread with spiced lentils, grilled garden vegetables, and pesto
Sunday
- Breakfast: kale and sweet potato hash
- Lunch: bell peppers stuffed with tempeh with zucchini fritters
- Dinner: black bean tacos with cauliflower rice