Being a vegetarian can be a great way to optimal nutrition and health. Vegetarians tend to have lower body weights, lower cholesterol levels, and a lower percentage of body fat. However, there are a few pitfalls to being a vegetarian. Knowing the facts about vegetarian diets and nutrition will ensure you get all the protein and vitamins you need to take care of your body and health.
Types of Vegetarians
Simply put, a vegetarian is someone who does not eat meat. However people tend to use the term interchangeably with other diet classifications. A lacto-vegetarian does not eat any meats, including poultry fish, and eggs, but does consume dairy products. A lacto-ovo-vegetarian still does not eat meat but will eat both dairy and eggs. Vegans do not consume any food that has any animal origin whatsoever. This includes anything made with eggs or milk. A pesco-vegetarian will usually eat milk and eggs and also include fish in the diet.
Benefits to Being Veggie
Studies have shown that there are many benefits to being a vegetarian, especially a lacto-ovo-vegetarian. A vegetarian diet has been linked to lower rates of type 2 diabetes, breast and colon cancer, and cardiovascular and gallbladder disease. This is a mainly a result of vegetarian diets typically containing less saturated fat and total cholesterol and higher in fiber. Vegetarians also tend to eat more fruits and vegetables, which ensures they meet daily vitamin and mineral requirements.
Possible Pitfalls
Compared to omivore diets, vegetarians diets contain less iron. Adequate iron is very important, especially for females. Those who do not consume any dairy products are also at risk for low levels of vitamin D and calcium. Vegans in particular need to be very careful about vitamin B-12. Long vitamin B-12 deficiencies causes neurological damage. Vitamin B-12 naturally occurs only in animal products, thus vegans must supplement B-12.
Make It Work for You
A well planned vegetarian diet gives you all the benefits without the pitfalls. Forming meals with "complementary proteins" is not needed, as once was thought. Most vegetarians get adequate protein through nuts, beans, and tofu. Snack or meal-replacement bars and vegetarian specific foods add to protein intake. Most of the foods manufactured specifically for vegetarians are fortified with iron and vitamin B-12. Just read the labels. If you are worried about your intake, take a daily supplement or multivitamin.
References
- American Dietetic Association; Appropriate Planned Vegetarian Diets Are Healthful, May Help in Disease Prevention and Treatment; O'Malley and Macmunn; July 2009
- National Institutes of Health; Dietary Supplement Fact Sheet: Vitamin B-12
- Nutrition Journal; Vegetarian diets are associated with healthy mood states: a cross-sectional study in seventh day adventist adults; Beezhold BL, Johnston CS, Daigle DR; June 2010
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