From the Guidelines
A well-planned vegetarian diet is associated with lower risks of heart disease, certain cancers, and type 2 diabetes compared to a meat-inclusive diet. According to the most recent and highest quality study 1, vegetarian diets reduce the risk of coronary heart disease and type 2 diabetes mellitus, and vegan diets offer additional benefits for obesity, hypertension, type 2 diabetes, and cardiovascular mortality. The key characteristics of a healthy vegetarian diet include:
- High intake of fruits, vegetables, whole grains, and legumes
- Low intake of saturated fat and high intake of fiber, vitamins, and phytochemicals
- Emphasis on plant-based protein sources like beans, lentils, tofu, tempeh, and quinoa
- Adequate intake of vitamin B12, iron, zinc, calcium, and omega-3 fatty acids through careful food selection or supplements
Some of the specific health benefits of a vegetarian diet include:
- Lower blood pressure and cholesterol levels
- Healthier body weights
- Reduced risk of certain cancers, such as colon, breast, and prostate cancer
- Lower risk of type 2 diabetes and cardiovascular disease
It's essential to note that a vegetarian diet can be healthy or unhealthy, depending on food choices, and it's crucial to ensure adequate intake of essential nutrients 1. A well-planned vegetarian diet should include a variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, to provide all the necessary nutrients for optimal health.
From the Research
Health Benefits of Vegetarian Diets
The health benefits of a vegetarian diet compared to a meat-inclusive diet are numerous. Some of the key benefits include:
- Lower risk of death from ischemic heart disease 2, 3, 4, 5
- Lower low-density lipoprotein cholesterol levels 2, 3, 4, 5
- Lower blood pressure 2, 3, 4, 5
- Lower rates of hypertension 2, 3, 4, 5
- Lower rates of type 2 diabetes 2, 3, 4, 5
- Lower body mass index 2, 3, 4, 5
- Lower overall cancer rates 2, 3, 4, 5
Nutritional Benefits
A well-planned vegetarian diet can provide all the necessary nutrients for good health. Some of the key nutritional benefits include:
- Higher intakes of fruits, vegetables, whole grains, nuts, and soy products 2, 3, 4, 5
- Higher intakes of fiber and phytochemicals 2, 3, 4, 5
- Lower intakes of saturated fat and cholesterol 2, 3, 4, 5
- Lower intakes of animal protein 5
Key Nutrients for Vegetarians
Some of the key nutrients that vegetarians need to be aware of include:
- Vitamin B-12 2, 3, 4, 5, 6
- Vitamin D 2, 3, 4, 5, 6
- Omega-3 fatty acids 2, 3
- Calcium 2, 3, 5
- Iron 2, 3, 5, 6
- Zinc 2, 3, 5
- Iodine 2, 5, 6
Disease Prevention
A well-planned vegetarian diet can help prevent a number of diseases, including: