From the Guidelines
A well-planned vegetarian diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, and certain types of cancer compared to a meat-based diet. According to the most recent and highest quality study, a vegetarian diet that is rich in fruits, vegetables, whole grains, and legumes can provide numerous health benefits, including lower blood pressure, cholesterol levels, and body weight 1. The study also highlights the importance of ensuring adequate intake of certain nutrients, such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids, which are more abundant in animal products. This can be achieved through careful food selection or supplements when necessary. For example, nutritional yeast or fortified plant milks can provide B12, while beans, nuts, and leafy greens supply iron and zinc 1.
Some of the key health benefits of a vegetarian diet include:
- Lower risk of cardiovascular disease
- Lower risk of type 2 diabetes
- Lower risk of certain types of cancer
- Lower blood pressure and cholesterol levels
- Healthier body weight
- Higher antioxidant content, which can help reduce inflammation and oxidative stress in the body
It's also important to note that a vegetarian diet can have environmental benefits, as plant-based food production typically requires fewer resources and produces fewer greenhouse gas emissions than raising animals for food. However, it's crucial to ensure that the diet is well-planned and provides all the necessary nutrients to maintain good health. As stated in the study, strict vegetarian diets that avoid all animal products, including milk and eggs, should be supplemented with vitamin B12, zinc, and iron (especially for children and premenopausal women) 1.
In terms of specific dietary patterns, the study suggests that a plant-based diet that is rich in fruits, vegetables, whole grains, and legumes can provide numerous health benefits. The Mediterranean diet, which is characterized by high consumption of fruits, vegetables, whole grains, and healthy fats, such as those found in olive oil, has also been shown to have numerous health benefits, including a lower risk of cardiovascular disease and type 2 diabetes 1.
Overall, the evidence suggests that a well-planned vegetarian diet can be a healthy and nutritious choice, and can provide numerous health benefits when compared to a meat-based diet. A vegetarian diet that is rich in fruits, vegetables, whole grains, and legumes, and provides all the necessary nutrients, is a recommended dietary pattern for promoting good health and reducing the risk of chronic diseases 1.
From the Research
Health Benefits of Vegetarian Diets
The health benefits of a vegetarian diet compared to a meat-based diet are numerous. Some of the key benefits include:
- Lower risk of certain types of cancer, overall cancer, overweight-obesity, type 2 diabetes, dyslipidemia, hypertension, and vascular diseases 2
- Lower body mass index, serum total and low-density lipoprotein cholesterol levels, and blood pressure 3, 4
- Reduced rates of death from ischemic heart disease 3, 4, 5, 6
- Decreased incidence of hypertension, stroke, type 2 diabetes, and certain cancers 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:
- Lower intake of saturated fat and cholesterol 3, 4, 5, 6
- Higher intake of dietary fiber, fruits, vegetables, whole grains, legumes, nuts, and seeds 3, 4, 5
- Higher intake of phytochemicals and antioxidants such as vitamins C and E 4, 6
Special Considerations
While a vegetarian diet can be nutritionally adequate, there are some special considerations to keep in mind:
- Vegetarians may need to pay attention to their intake of certain nutrients such as vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc 3, 4, 5, 6
- Fortified foods and supplements can provide useful amounts of important nutrients 3, 4, 5, 6
- Individual assessment of dietary intakes is required due to the variability of dietary practices among vegetarians 4, 6