10 Key Health benefits of a vegetarian diet
A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein and higher intakes of complex carbohydrates, dietary fibre, magnesium, folic acid, vitamin C and E, carotenoids, and other phytochemicals. In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, and diverticular disease, gallstones and rheumatoid arthritis.
The two most common ways of defining vegetarian diets in the research are vegan diets: Diets devoid of all flesh foods; and Vegetarian diets devoid of all flesh foods, but also include egg (Ovo) and/or dairy (lacto) products. In this article, the term vegetarian will refer to people choosing a lacto-ovo-, lacto-, or vegan, vegetarian diet unless otherwise specified. Vegetarian diets are based on cereals, pulses, nuts, vegetables and fruits, and may also include dairy products and eggs.
Benefits of Vegetarian diets
1. Vegetarians are thinner than non-vegetarians
Numerous studies have consistently found that vegetarians are on average thinner than comparable to non-vegetarians. Average vegetarians have a BMI (Body Mass Index) about 1 kg/m2 lower than non-vegetarians within the same group, leading to less obesity. This reduction in obesity leads to a decrease in many diseases which are directly linked to obesity.
2.Lower cholesterol concentration
Studies have consistently reported that vegetarians have lower mean plasma total cholesterol concentrations than comparable non-vegetarians. For example, an analysis of data from 3000 men and women, reported that mean total cholesterol concentrations(mmol/l), adjusted for age and sex, were 4·29 in vegans,4·88 in vegetarians, 5·01 in fish eaters and 5·31 in meat-eaters.
3.Lower Mortality rates
Vegetarian diets might protect against cancers of the colo-rectum, breast, and prostate. These cancers are common in rich countries but rare in developing countries with predominantly plant-based diets. In addition, the relatively low plasma cholesterol concentrations of vegetarians reduce the risk of IHD.T. For example, studies show that the 0·4 mmol/l lower plasma cholesterol concentration of vegetarians compared with meat-eaters which they observed might lead to a 24 % reduction in the incidence of IHD (Ischemic Heart Disease ). There is thus solid evidence that vegetarians have a lower risk of dying from IHD than comparable non-Vegetarians.
4.Reduction in sedentary lifestyle diseases
Vegetarians, compared with omnivores, consume substantially greater quantities of fruit and vegetables. Higher consumption of fruit and vegetables, which are rich in fibre, folic acid, antioxidants, and phytochemicals, is associated with lower blood cholesterol concentrations, a lower incidence of stroke, and a lower risk of mortality from stroke and ischemic heart disease. Vegetarians also have a higher consumption of whole grains, soy, and nuts, all of which provide significant cardioprotective effects.
5.Cancer
Data from the Adventist Health Study showed that nonvegetarians had a substantially increased risk of colorectal and prostate cancer than vegetarians. A vegetarian diet provides a variety of cancer-protective dietary factors. In addition, obesity is a significant factor, increasing the risk of cancer at several sites. Because the mean BMI of vegans is considerably lower than that of nonvegetarians, it may be an important protective factor for lowering cancer risk.
6.Vegetarian diets throughout the life cycle
Well-planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets are appropriate for all life cycle stages, including pregnancy and lactation. Appropriately planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets satisfy the nutrient needs of infants, children. Vegetarian diets in childhood and adolescence can aid in the establishment of lifelong healthful eating patterns and offer some important nutritional advantages.
7.Blood pressure
A cross-sectional study found a lower rate of hypertension among vegetarians than nonvegetarians. Possible factors in vegetarian diets that could result in lower blood pressure include the collective effect of various beneficial compounds found in plant foods such as potassium, magnesium, antioxidants, dietary fat, and fibre. Fruit and vegetable intake was responsible for about one-half of the blood pressure reduction. In addition, nine studies report that consumption of five to 10 servings of fruit and vegetables significantly lowers blood pressure.
8.Diabetes
In the Health Study, the age-adjusted risk for developing diabetes was twofold greater in nonvegetarians than their vegetarian counterparts. Although obesity increases the risk of type 2 diabetes, meat and processed meat intake was an important risk factor for diabetes even after adjustment for BMI. In addition, higher intakes of vegetables, whole-grain foods, legumes, and nuts have all been associated with a substantially lower risk of insulin resistance and type 2 diabetes and improved glycaemic control in either normal or insulin-resistant individuals
9.Osteoporosis
Dairy products, green leafy vegetables, and calcium-fortified plant foods (including some brands of ready-to-eat cereals, soy and rice beverages, and juices) can provide ample calcium for vegetarians. The high potassium and magnesium content of fruits, berries, and vegetables, with their alkaline ash, makes these foods useful dietary agents for inhibiting bone resorption.
10.Dementia
One study suggests that vegetarians are at a lower risk of developing dementia than nonvegetarians. This reduced risk may be due to the lower blood pressure seen in vegetarians or, the higher antioxidant intake of vegetarians. Other possible factors reducing risk could include a lower incidence of cerebrovascular disease and possible reduced use of postmenopausal hormones.
Suggestions for planning vegetarian meals.
A variety of menu planning approaches can provide adequate nutrition for vegetarians. The Dietary Reference Intakes are a valuable resource for food and nutrition professionals. Various food guides can be used when working with vegetarian clients. In addition, the following guidelines can help vegetarians plan healthful diets:
- Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products, and eggs.
- Minimize intake of foods that are highly sweetened, high in sodium, and high in fat, especially saturated fat and trans-fatty acids.
- Choose a variety of fruits and vegetables.
- If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation.
- Use a regular source of vitamin B-12 and, if sunlight exposure is limited, of vitamin D