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Diet -

There are many different types of vegetarian diets. Most often, people refer to a lacto-ovo vegetarian diet. This means someone who avoids meat, poultry, and seafood.

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Where vegetarian get their vitamins and minerals -

Vegetarians will consume whole grains, legumes, fruits, vegetables, nuts, seeds, and everything that isn't meat. These foods are some of the most important for vitamins and minerals.

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Vitamins and minerals are essential -

These vitamins and minerals are what protect our bodies by helping our immune systems fend off chronic diseases.

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The benefits of cutting out meat -

There have been many studies that concluded that vegetarian and vegan diets result in a lower chance of cardiovascular diseases, cardiometabolic risk factors, and some cancers.

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Is cutting out meat really better for you? -

Not consuming meat may also help people avoid gallstone disease and reduce cholesterol (the second benefit is only relevant so long as they have dairy).

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So eating vegetarian has been shown to make us healthier -

There have been several studies investigating the link between vegetarianism and longevity. Some studies found those who follow plant-based diets live longer, but there’s a catch.

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The research is often flawed -

The catch is that even though vegetarians have been shown to be less likely to die from all causes of death combined in their study compared to meat-eaters, the research proving this is often flawed in its design.

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An example of flawed research -

Here’s where it gets tricky. A 2014 cohort study on the subject had 73,000 participants, but every one of them was Seventh-day Adventists. Because of their religion, they didn’t smoke or consume alcohol.

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It's hard to separate diet from lifestyle, wealth, and general health -

Other studies have also had issues regarding whether they’re fair. For example, if you take a group of vegetarians to study their health compared to meat-eaters, the likelihood is that vegetarians will be from developed countries and be more well off.

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Many go veggie for health reasons -

Some members of the group who are vegetarians will have chosen to be vegetarian in all likelihood at least partly for health reasons. This means members from this group might be more health-conscious to begin with (may exercise more, drink less, smoke less, etc.).

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The standard American dinner plate -

The standard American plate consists of meat, a starchy food (potato or maybe rice), and a vegetable. When the meat is taken out, people have to get more creative.

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The mealtime rut -

In consuming this diet, it's often the case that people end up eating the same thing over and over again. Their diet lacks variety.

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Cutting out meat means switching it up in the kitchen -

In this situation, people have the opportunity to learn more about cooking and will end up eating a wider range of foods to make up for the missing meat.

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Fewer calories are consumed -

Plant-based diets are often associated with losing weight. Studies have shown that vegetarians typically consumed fewer calories.

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Weight loss -

This has a lot to do with the variation that tends to come hand in hand with cutting meat out. It can be an effective way to cut weight.

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US guidelines -

The USDA and the U.S. Department of Health and Human Services included a Healthy Vegetarian Eating Pattern as part of their 2020–2025 Dietary Guidelines for Americans, which provided recommendations like eating green leafy vegetables, starchy vegetables, legumes and beans, soy products, and others.

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By following the guidelines, you will get what you need -

By following their guide, you are likely to get all your calories and nutritional needs for the day.

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Animal fats -

Then we come to the biggest question. We know that animal fat isn’t exactly great for our heart, but what are we missing out on by cutting out animal food products from our diet completely?

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Without meat and without a plan, we can miss out -

There are still some concerns regarding nutrition. We get a lot of our vitamins and minerals from meat.

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Zinc -

Zinc intake is lower in vegetarians, but their bodies react by absorbing more and retaining more. You can also get it from grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals, and dairy products.

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Vitamin B-12 -

Vitamin B-12 is found in beef, liver, fish, and other meat sources. But eggs also contain vitamin B-12. It’s advised that it’s supplemented if the vegetarian doesn’t eat fish or eggs.

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Calcium -

Calcium is another concern, but leafy vegetables, white beans, pulses, sesame seeds, and some dried fruits are rich in the nutrient.

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Creatine -

There are other nutrients too, like creatine, that are found in meat. But it can also be found in fish and supplemented easily.

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Processed vegetarian products -

Experts warn that people should consider that a lot of the replacements in vegetarian diets are also unhealthy by being, for one example, high in salt.

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Pesticides and herbicides -

There is a concern for people eating mainly plants in being exposed to higher levels of pesticides and herbicides.

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Antibiotics and hormones -

It should be considered whether this increased exposure to pesticides and herbicides is worse for the body than consuming the meat of animals that are pumped with antibiotics and hormones.

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Is cutting out meat really better for you? -

In a nutshell, it looks like we can get many nutrients extremely easily from meat, but they can also be taken from vegetables and supplements. Meat in our diet is likely to increase the chance of developing many diseases. If we are smart about going veggie, the likelihood is that our health will benefit in the long run.

Sources: (Loma Linda University) (Verywell Fit)

See also: 30 amazing vegetarian recipes

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