A vegetarian diet can be very healthy or very unhealthy, depending on the types of food eaten. Vegetarian diets vary in the type of foods they allow, with some vegetarian diets, such as a vegan diet, being more restrictive than others. The types of foods chosen can also make the difference between a healthy and unhealthy vegetarian diet. Both processed snack foods and fresh vegetables are allowed on a vegetarian diet, but their nutritional value varies considerably.
Types of Vegetarianism
Vegans eat no animal protein at all, including eggs or milk, while ova-lacto-vegetarians allow both. Ovo-vegetarians eat eggs but no dairy and lacto-vegetarians eats dairy but not eggs. Vegans do not eat meat, poultry or fish or honey, which is produced by bees. Pesco-vegetarians eat fish in addition to eggs and dairy.
Proteins
Ova-lacto vegetarians normally have no trouble getting the protein and vitamins and mineral they need. Vegans may be deficient in protein if they don't consume all nine essential amino acids that must come from foods in their diet. While animal sources of food provide complete protein because they include all the essential amino acids, plant sources provide only some of the amino acids. However, registered dietitian Reed Mangels, Ph.D, states that getting enough protein as a vegan is not as complicated as once thought. A vegan that eats an adequate amount of calories from healthy whole grains, nuts, seeds and vegetables will get their daily complement of amino acids, he explains.
Vitamin Deficiencies
Vegans may develop vitamin B-12 deficiency and anemia, since meats are the main source of B-12. Iron deficiency, which also leads to anemia, can also develop in vegans. While some plants do provide iron, the iron they contain, called non-heme iron, is not as well-absorbed as heme iron from meat sources. Eating food high in vitamin C along with food high in iron aids in absorption. Vegans do not have a higher rate of iron-deficiency anemia than non-vegetarians but do have lower iron stores, according to Mangels.
Benefits
Vegetarian diets provide most vitamins and minerals in abundance from grains, fruits, vegetables, nuts and seeds and are also high in fiber. Vegetarian diets are low in fats, especially saturated fats and also may be lower in calories than diets that include meats, although this depends on the type of foods eaten. Vegetarians have fewer incidences of many cancers, including gastrointestinal tract cancers, lung, prostate, bladder and breast cancers, according to pediatrician and author Dr. William Sears.
Food Quality
A vegetarian who eats large amounts of refined sugars and grains instead of fruits, vegetables and whole grains may have an unhealthy diet even though it fits the description of a vegetarian diet. A vegetarian who eats whole grains and fresh fruits and vegetables has a healthy diet.
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