Between 5 and 7 percent of people in the U.S. consider themselves vegetarian, according to the Vegetarian Resource Group. However, definitions of vegetarians vary considerably, with some diets being stricter than others. A vegetarian diet may offer several health benefits, and may also pose certain health risks.
Types of Vegetarians
The vegetarian diet is most commonly associated with ovo-lacto vegetarianism, which permits eggs and dairy products, but not meat. But this is not the only type of vegetarian diet Some vegetarians exclude eggs but consume dairy, and others permit dairy products but not eggs. Strict vegetarians, also known as vegans, abstain from consuming any food derived from animal sources. The raw food diet is a type of vegan diet that focuses primarily on plant-based foods that have not been cooked or processed.
Food Sources
Ovo-lacto vegetarians get calories and nutrition from eggs, dairy and plant-based foods, such as nuts, seeds, grains, legumes, vegetables, sprouts and fruits. They may also use meat replacements, such as tofu, seitan and tempeh, as protein sources. Vegans get nutrition from the same sources, with the exception of dairy and eggs. They may replace dairy products with products derived from soybeans, rice or almonds. Raw foodists typically limit or avoid soy, almond and rice dairy replacements because these items have been heated or processed.
Benefits
Because it does not include meat, a vegetarian diet is typically lower in saturated fats than the standard diet. Saturated fats may elevate triglycerides and low-density lipoproteins, which can cause fatty arterial deposits that can lead to heart disease. A healthy vegetarian diet is also rich in vitamins in nutrients because it relies heavily on fruits and vegetables. Vegetarians who follow a balanced diet also consume more dietary fiber than omnivores -- dietary fiber helps improve digestion, manage "bad" cholesterol and regulate blood glucose levels.
Considerations
Although vegetarians who maintain a balanced diet can easily obtain sufficient nutrition for optimal health, not all vegetarians adhere to healthy dietary practices. A variety of unhealthy foods, such as crackers, pastries, doughnuts, candies and soft drinks are technically permissible under an ovo-lacto vegetarian diet. Heavy reliance on these carbohydrate- and sugar-laden foods may cause weight gain.
Also, strict vegetarians and raw foodists may be at risk for deficiency of certain nutrients, such as vitamin B-12 and calcium. Vitamin B-12 is primarily in foods derived from animal sources. Although some plant-based foods contain calcium, they typically provide this mineral in lower quantities than dairy products.
References
- Vegetarian Resource Group: How Many Vegetarians Are There?; July/August 1994
- "Get Healthy, Go Vegan Cookbook"; Neal Barnard and Robyn Webb; 2010
- "1,001 Low-Fat Vegetarian Recipes"; Linda R. Yoakam; 2006
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