What Are The Benefits Of A Vegetarian Diet Vs. A Meat Diet?

Some reasons for considering a vegetarian diet include ethical or religious reasons, appealing food choices and potential health benefits. Cutting meat from your diet may be healthy in some ways, but carefully choose a balanced assortment of healthy replacements. A nutritionist can help you develop a vegetarian meal plan that is enjoyable and nutritionally adequate.

Lower Cholesterol Levels

One benefit of a healthy vegetarian diet is that it can lower your cholesterol levels. Burgers, beef dishes, chicken dishes and fatty meats are top sources of cholesterol-raising saturated fat in the average American diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. For some individuals, dietary cholesterol raises your blood levels of cholesterol. Since animal-based foods are the only sources of dietary cholesterol, substituting plant-based foods will lower your intake. Limit your consumption of palm oil and coconut oil, which are high in saturated fat even though they are meatless.

Chronic Disease Reduction

Choosing plant-based sources of protein instead of animal proteins may lower your risk for type 2 diabetes and cardiovascular disease, according to MayoClinic.org. Beans, lentils, soy protein and grains provide protein and other heart-healthy nutrients, such as dietary fiber and potassium. Nuts are high in unsaturated fats, which may lower your cholesterol levels when you eat them instead of saturated fats. Your risk for chronic diseases depends on many factors in addition to whether you eat meat, so talk to your doctor if you have concerns.

Better Weight Control

A vegetarian diet may help you control your weight if it includes lower-calorie, filling substitutes for high-calorie meats. Instead of fatty meats, such as bacon, fatty steak, hot dogs or sausages, choose light tofu, soy-based meat substitutes, beans or lentils. These are high-fiber, high-protein foods that may fill you up on fewer calories. A vegetarian diet will not be lower in calories than a diet with meat if you cut out lower-calorie meat products, such as chicken breast or fish, and add high-calorie vegetarian foods, such as sweets or French fries.

Considerations

A vegetarian diet can improve your overall nutrition if it emphasizes nutrient-dense foods such as fruits, vegetables, nuts, beans and whole grains. However, the diet can be unhealthy if, instead, you choose empty calories from added sugars, solid fats and refined starches, such as in sweets, soft drinks or snack foods. Since a strict vegetarian, or vegan, diet eliminates all animal products, you may need to get your calcium and vitamin B-12 from fortified foods.