Vegetarians exclude meat from their diets and eat primarily plant-based foods including nuts, legumes, whole grains, fruit and vegetables. Some vegetarians also eat dairy products and eggs. Vegans follow a strictly plant-based diet. These diets eliminate many of the negative health effects associated with meat. Although there are challenges in vegetarian and vegan diets, a well designed plan can offer several health benefits.
Benefits
Because vegetarians and vegans consume high quantities of plant-based foods, their diets usually contain less saturated fat and cholesterol than those of meat eaters. These diets are also high in fiber and provide key phytochemicals from plant-based sources. The American Heart Association notes that the health effects of diets with these characteristics include lower body mass indexes and reduced risk of obesity, heart disease, diabetes, high blood pressure and some forms of cancer.
Challenges
Many essential nutrients are abundant in foods from animal sources. For this reason, vegetarians and vegans must plan their diets to ensure that they receive all the nutrients they require. The University of California notes that vegetarians find it easy to get sufficient protein, calcium, zinc and vitamins B12 and D, because all are found in dairy products and eggs. Vegans should eat sufficient quantities of plant-based foods that contain these nutrients, such as nuts, dark-green vegetables, legumes, whole grains and foods fortified with vitamins D and B12. Vegans may need to take vitamin D and B12 supplements, and both vegans and vegetarians benefit from omega-3 fatty acid supplements.
Compared With Nonvegetarians
The February 2006 issue of the "Proceedings of the Nutrition Society" gave an overview of the health effects of vegetarian and vegan diets, compared with nonvegetarian diets. The journal said that generally vegetarians and vegans are as healthy as nonvegetarians. Vegetarians and vegans, however, benefit from lower rates of heart disease, probably due their lower blood cholesterol.
Life Stages
Vegetarian and vegan diets are suitable for people of all ages and stages of life, according to the American Dietetic Association. But the association recommends that these diets be planned to meet the changing nutritional needs of infancy, growth, pregnancy, nursing and aging. The association advises vegetarians and vegans to consult nutrition specialists to ensure that they are getting adequate protein.
Misconceptions
Switching from a nonvegetarian to a vegetarian or vegan diet does not guarantee that you will lose weight. Foods suitable for vegetarians and vegans may contain sugar and processed grains. Vegetarians may get too much fat and cholesterol. To lose weight, vegetarians and vegans must eat fewer calories than they burn, just like their meat-eating counterparts.
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