The Advantages Of Vegetarian Diets

Well-balanced vegetarian diets offer many advantages over those that include meat. Vegetarians can be lacto-ovo, consuming dairy and egg products; lacto, consuming dairy and no eggs; or vegan, consuming only plant products and no eggs or dairy. Regardless of the type of vegetarian you choose to be, consider the positive implications. Consult a nutritionist or dietitian when beginning a new diet plan to ensure your meal planning provides adequate nutrition.

Reduced Body Mass Index

On average, vegetarians have a lower body mass index, or BMI, than meat-eaters, according to a study of over 37,000 people that was published in the "International Journal of Obesity" in 2003. Researchers from the University of Oxford compared the BMI scores and self-reported lifestyle data of fish-eaters, meat-eaters, vegetarians and vegans. They found that BMIs were highest in meat-eaters and lowest in the vegans. Lifestyle choices such as smoking and physical activity were responsible for about 5 percent of the difference, while the dietary choices were responsible for about half of the difference.

Lower Saturated Fat Intake

Two of the primary sources of saturated fat are red meat and poultry skin. Eliminating these from your diet helps keep your saturated fat intake to 7 percent or less of daily calories, as recommended by the American Heart Association. Vegans, or vegetarians who choose low-fat or non-fat dairy, further reduce saturated fat intake. Saturated fat is the primary dietary cause of high cholesterol.

Increased Nutrient Intake

A plant-based diet is higher in fiber, magnesium, vitamins C and E and folic acid, notes C. Leitzmann in the 2005 issue of the "Forum of Nutrition." A vegetarian diet that features a variety of colorful vegetables is also rich in antioxidants, phytochemicals, flavonoids and plant sterols that offer numerous health benefits, including the prevention of heart disease, diabetes, high blood pressure, cancer, osteoporosis and rheumatoid arthritis.

Environmentally Friendly

Breeding animals for food uses significant environmental resources. It contributes to pollution while using up water, grain and oil. It also introduces antibiotics and other drugs into the environment. Animal production leads to topsoil erosion and greenhouse gas production. In 2006, the Food and Agriculture Organization of the United Nations named livestock production as one of the major causes of global warming, land degradation, air and water pollution and loss of biodiversity.

Lower Grocery Bill

A vegetarian diet that replaces expensive meat, poultry and fish with less expensive sources of protein -- such as peanut butter, lentils and beans -- could save you money, notes a July 2009 article in Woman's Day. To keep your vegetable costs down, purchase seasonal produce and shop farmers' markets if available in your area.