According to research published by the Department of Nutrition, School of Public Health at Loma Linda University, people who follow a vegetarian diet or vegan diet meaning they avoid all meat and possibly dairy, fish and eggs too represent between 2 percent to 5 percent of the total adult population in the United States. (1) Several analyses that have compared vegetarian diets to non-vegetarian diets have found that those eating predominately plant-based diets have increased protection against health problems, including cardiovascular diseases, cardiometabolic risk factors, some cancers, type 2 diabetes, obesity and total mortality.
Does this mean that everyone should give up all animal-derived foods in their diets? Not necessarily.Overall I believe its possible to be healthy as a vegetarian, or better yet a pescatarian, but for reasons Ill explain more about below, when it comes to thepros and cons of being a vegan(meaning giving up ALL animal foods), in my opinion its usually not ideal.
What can you eat on a vegetarian diet? While there are many versions of vegetarian diets, mostconsist of eating plant-based foods along with moderate amounts of eggs and dairy (but no meat). The staples of a balanced vegetarian diet include a variety of plants like fresh or cooked veggies, fruit, nuts, seeds, whole grains and legumes.
How does a vegetarian diet work to promote heart health, weight loss and health benefits? And are there any risks involved in cutting out the majority of animal-based foods in your diet?
Because plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense. Research published in the Proceedings of the Nutrition Society found that vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenoids, folic acid, vitamin C, vitamin E and magnesium, and relatively low in protein, saturated fat, long-chain omega-3 fatty acids, retinol, vitamin B12 and zinc. (2)
However, theres no guarantee that a vegetarian diet will result in health improvements. Ultimately it all depends on the specific foods someone chooses to eat, plus his or her individual reaction to cutting out most, or all, animal products.
There are several variations and definitions to distinguish between when talking about vegetarianism. Here are the most common types of vegetarian diets:
Vegetarian vs. Ovo-lacto Vegetarian:
Vegetarian Diet vs. Vegan Diet:
So which type of vegetarian or plant-based diet is healthiest?
As a vegetarian or pescatarian youre able to get plenty of amino acids and vitamin B12 without supplementation, so I prefer those approaches to being a vegan. If you are a vegan, I strongly suggest you supplement with vitamin B12 and consume plant-based protein powder daily. Additionally, be sure to get plenty of nuts, seeds, mushrooms, beans, seaweed and higher protein grains like quinoa in your diet.
I also understand that many people today choose to follow a vegan or vegetarian diet because theres so much improper treatment of livestock and other animals. While I totally agree that this is sad and common, there are companies that abide by organic and Biblically based standards. If youre willing to consume high-quality animal proteins in small or moderate amounts, Id definitely suggest seeking out these types of companies so you can feel good about your source.
1. High in Antioxidants and Vitamins
Almost all plant-based foods offerhigh amounts of antioxidantsand/or have some anti-inflammatory properties, which means they help stop the progression ofdisease by supplying nutrients that fight oxidative stress. Diets that are high in vegetables, fruit and other plant foods like legumes or ancient grains provide lots of nutrients, including antioxidants and phytonutrients, such as flavonoids,resveratrol, quercetin, beta-carotene and more; essential vitamins, such as vitamin C, E and A; trace minerals, such as manganese or phosphorus; and electrolytes like potassium and magnesium.
A nutrient-dense diet is beneficial forgut health, boosting immunity against illnesses, slowing down the effects of aging, protecting against cancer and heart disease, and preventing deficiencies that can lead to many negative reactions.
2. Can Help Support Heart Health
Plant-based foods provide help tolower inflammation, a root cause of heart disease, and also providedietary fiber. Research has shown that theres often a link between eating a high-fiber diet and having increased protection against high cholesterol, heart disease and diabetes. (3)
One study published in theJournal of American College of Cardiologyfound thathigher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart diseaserisk. (4) Another study published in 2015 in thePermanente Journalfound evidence that vegetarian diets can be beneficial for significantly lowering body mass index, high obesity rates, high blood pressure, high triglyceride and cholesterol levels, and diabetes risk.(5)
3. May Help with Weight Loss
People who eat a high amount of vegetables and fruit daily tend to have the best protection against weight gain as they age. Because plant-based foods like fresh veggies and fruit are very low in calories yet are high in terms of volume and therefore take up lots of room in your stomach, they are filling and keep you from over-eating.Plant-based (or mostly plant-based) diets are tied to a lowered risk for obesity, lower BMI status and reduced complications related to obesity, such as heart problems or metabolic syndrome. (6)
4. Provides More Digestive Enzymes
If you choose to include a good amount raw foods in your diet, youll benefit from obtaining higher amounts of enzymes that serve many purposes. When cooked over a certain temperature, enzymes found in raw food often become destabilized. Enzymes are important because they are needed to break down the food into smaller nutritional units that the body can handle.
Some nutrients, such as vitamins, minerals and amino acids, are destroyed or altered when food is cooked at high temperatures or for long periods. Eating too much cooked food creates waste in the body that cannot even be used, which in turn may have a clogging effect on the body. While the pancreas and other cells make enzymes in the body, raw foods provide more enzymes for the body to use. In a diet of purely cooked foods, the pancreas and other organs may become overworked due to how there is no external enzyme source.
Raw foodists believe that because raw plant foods contain biophotons, or sun stored energy, they contribute to important processes in the body. If your diet provides adequate calories overall and is balanced, then the more biophotons you consume the more you should experience having higher levels of energy and improved moods.
5. Eliminates Additives and Byproducts Found in Cooked Meat
When meat is cooked at high temperatures, certain chemical compounds called heterocyclic amines can be created that may have carcinogenic effects. Recently published research has pointed to a link between consumption of highly processed meat products and higher risk for cancer. The higher the cooking temperature of meat, the greater chance of these byproducts being created.
Additionally, vegetarian diets eliminate processed meats, which are also considered carcinogenic. These include foods like packaged cold cuts, hot dogs, salami and cured meats. On the other hand,plant-based proteinsoffer amino acids (the specific types and amount differs from food to food) in addition to fiber and antioxidants, but without the carcinogenic effects.
6. Is Sustainable and Helpful for the Environment
Many people choose to reduce the amount of meat, fish and other animal foods in their diets in order to lower their carbon footprints. Plant foods are lower on the food chain and require less natural resources, such as water and others, to produce. According to a report in theAmerican Journal of Clinical Nutrition, manufacturing animal foods requires a higher proportion of water, land, fossil fuels and energy than most plant foods do. (7)
Including more vegetables and other plant foods in your diet is definitely a great idea. But there are also some disadvantages to vegetarian and vegan diets that you should be aware of. Below are the downsides to having a completely plant-based diet or one that includes only little amounts of animal proteins:
My diet is personally about 70 percent plants and 30 percent animal-derived foods. I usually consume about70 percent raw plant-based foods, and 30 percent of my diet is organic grass-fed beef, organic pastured dairy, wild-caught fish (wild-caught salmon is my favorite), and free-range organic poultry and eggs. Ive tried a number of diets, including vegetarian, vegan and pescatarian, and have found I really feel the best following this ratio. I call this ratio the healing foods diet and have also found this to have the best results with my patients, as well. Heres the new, updatedhealing foods shopping listso you can have an extensive food guide to follow. If its on the list, its good to go.
1. Eat a Variety of Vegetables and Fruits
It might be easy for you to eat fruit daily, but what about getting enough vegetables? Most health authorities recommend eating at least three to five servings of veggies per day. Here are some tips for sneaking more veggies and fruit into your meals:
2. Consume More Raw Plant Foods
As mentioned above, many people can benefit from adding more raw foods to their diets, assuming their digestive systems tolerate them well. You dont have to follow a strict raw vegan food diet to reap the benefits of eating more plant foods. Raw foods in the context of a vegetarian/vegan diet consist of those that have not been heated over 46 C or 115 F. Some of the best raw foods to include in your diet often include:
Other foods and ingredients that are minimally processed and healthy additions include:
3. Get Enough Plant-Based Protein and Fats
To make sure youre eating enough protein and calories in general, dont skimp on plants that offer amino acids and healthy fats. How much protein should you aim to eat each day? While it might be possible to get away with less, I personally think its best to divide your body weight in half and eat about that many grams of protein per day. Some of the best plant proteins include natto, spirulina, tempeh, nutritional yeast, green peas, lentils, quinoa and amaranth.
To make sure youre gettingenough healthy fats, include at least one of the following in each main meal: nuts and seeds (like almonds, walnuts, hemp, chia or flax), avocado, olive oil, coconut oil or coconut cream/milk, and butter or ghee if you include dairy products. Even if your diet is overall low in fat, try to still get about 20 percent or more of your daily calories from healthy sources of fat.
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6 Vegetarian Diet Benefits & Vegetarian Diet Plan …