1. The vegetarian diet, though recently experiencing an increase in popularity, has been around for many years. According to the Vegetarian Society, an organization dedicated to educating the public on the history, purpose, and statistics of a vegetarian diet, a vegetarian may be defined as “someone who lives on a diet of grains, pulses, legumes, nuts, seeds, vegetables, fruits, fungi, algae, yeast, and/or some other non-animal based foods with, or without, dairy products, honey and/or eggs” (7). There are varying types of vegetarians, characterized by the inclusion, or exclusion of dairy or egg products. Lacto-ovo-vegetarianism is the most prevalent form of the diet which includes the consumption of both dairy and eggs, whereas lacto-vegetarians incorporate only dairy products and ovo-vegetarians solely add eggs to the diet (7). While there is no clear source or creator of vegetarianism, the diet is tied to an elaborate history and dates back to very ancient years. One of the most prominent proponents of the vegetarian diet was Pythagoras, a well respected philosopher who believed “all animals should be treated as kindred including the abstinence from meat” (7). Pythagoras’ ideologies, which were most likely modeled after those of the Babylonians and ancient Egyptians, gained popularity among many other noteworthy figures in ancient Greece, and it is even believed that the term “Pythagorean” was used interchangeably with “vegetarian” (7). The diet also has ties to the early practices of several religions, such as Hinduism, Brahinanism, Zoroasterianism, and Jainism as well as Buddhism and Manicheanism, an unorthodox group of Christianity (7).
The purpose of the vegetarian diet, just as most other popular or fad diets, is to promote more nutritious eating habits, aid in weight loss, and prevent many chronic illnesses and diseases. In addition to those who follow the vegetarian diet for health reasons, there are also those who adhere to the diet for ethical or environmental factors (3). A vegetarian diet is relatively straightforward and uncomplicated, inhibiting only the consumption of meat, as opposed to cutting out all animal products or byproducts entirely. It allows for flexibility among those who wish to include dairy or eggs. Contrary to the widespread belief that healthy foods (like fruits and vegetables) are less cost-effective than the foods of a standard diet, a vegetarian diet is generally very easy to shop for while also being inexpensive. In fact, a study recently published by the Journal of Hunger & Environmental Nutrition discovered that vegetarians save an average of 750 dollars per year by not purchasing meat (2). The positive effects of a vegetarian diet are advertised to the masses, it does not focus on one particular group of society (on the basis of gender, ethnicity, etc.). The diet is marketed towards anyone and everyone with the interest of adopting a more wholesome and lively diet and lifestyle. The simplicity of the diet, paired with monetary benefits and an abundance of health-related advantages, explains why it appeals to a large group of people and continues to grow in popularity.
2. There are various claims promised by the vegetarian diet. Generally speaking, a vegetarian diet declares itself to be better for overall health than a standard diet that includes the consumption of meat products, emphasizing its effects on weight loss and the reduction of chronic disease. “Compared with omnivorous diets a varied vegetarian diet contains less saturated fatty acids, cholesterol, and more folate, fibre, antioxidants, phytochemicals and carotenoids” (7). The absence of many saturated fats and abundance of several essential nutrients explains how the diet positively affects the health of the individual. Because those following a vegetarian are more likely to monitor eating habits, a vegetarian diet presents itself as a healthy form of food restriction (4). Vegetarians naturally consume fewer calories, which leads to weight loss and lower BMIs (4). Also, “research studies have found that vegetarians have a lower incidence of obesity, heart disease, high blood pressure and type II diabetes” (7). The likelihood of the development of various types of cancers is reduced as well since “diet is estimated to cause approximately 30 percent of all cancers in developed countries” and red meats have been directly linked to greater risks (7). One study found that because vegetarian diets promote healthier body weight and blood lipids, the risk of cardiovascular complications are drastically reduced (5). In fact, it has been proven that a vegetarian diet may reduce the risk of heart disease by up to 32 percent, which is significant considering heart disease is a leading cause of death (7). All in all, there are many health benefits of a vegetarian diet, ranging from day-to-day to more serious, life-long effects.
3. Vegetarian diets are considered “whole foods, plant-based” diets. “Plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense” (1). Nonetheless, simply being vegetarian does not necessarily guarantee health. One must make sure to include adequate nutrients and sufficient calories from good food sources to reap all of the benefits (4). Something of great importance in the vegetarian diet is variety. In order to receive all of the necessary nutrients, one must make sure to not only take in the recommended amounts of each nutrient, but a wide array of each to ensure quality nutrition. Because vegetarianism restricts the consumption of meat products, it is even more important that vegetarians monitor and make sure they are able to receive all of the macronutrients and micronutrients that are needed to maintain balanced bodily functions. The absence of meats, especially red meats, means that certain nutrients like protein and different types of fatty acids have the potential to be greatly reduced. To combat this, vegetarians should incorporate proteins such as tofu/tempeh, lentils, and quinoa as well as nuts and seeds for fats, hemp and flax seeds are great sources of omega-3s (1). Vegetarian diets are generally higher in carbohydrates because of the amount of fruits and vegetables being eaten, which can negatively impact the body if not paid attention to. The good thing about a plant-based diet like vegetarianism is that most all vitamins and minerals are available through foods without supplementation. General concerns are calcium, iron, and vitamin B12 (7). Calcium and iron can be received through various dark leafy green vegetables, however to meet the required amount of vitamin B12 vegetarians will need to include a dietary supplement.
4. Research done by Timothy J. Key, Gwyneth K. Davey, and Paul N. Appleby, Health benefits of a vegetarian diet, is portrayed in Proceedings of the Nutrition Society, a peer-reviewed journal. Through their research, Key, Davey and Appleby sought to “describe first the relationships between vegetarian diets and BMI and plasma cholesterol concentrations, and then the relationships between vegetarian diets and mortality from the commonest causes of death” (6). They found consistent research supporting the claim that vegetarians tend to possess lower mean BMIs and have lower risks of obesity through the stratification of many subject groups. The also cited studies that concluded a vegetarian diet positively influences the amount of cholesterol in the body, with vegetarians having significantly lower plasma cholesterol concentrations (6). As a result, the vegetarian diet offers a much lower mortality rate, by about 25 percent, due to heart disease (6). In addition, it is also proven that those following a vegetarian diet are at a lower risk of suffering from constipation or developing diverticular disease, gallstones, and appendicitis (6).
5. Sample Menu:
Breakfast- Oatmeal topped with bananas, strawberries, and peanut butter
Glass of almond milk/regular milk
Lunch- Salad with spinach, cucumber, carrot, croutons, and balsamic dressing
Sweet potato
Boca Burger (meat substitute)
Dinner- Bowl of quinoa with lettuce, black beans, chickpeas, corn, avocado, and tofu
Snacks- Apple
Granola Bar
Trail Mix (Nuts and dried fruits)
Carbohydrates
-Over-consumption of carbohydrates should be monitored as excess carbs are typically stored as fat, sources include fruits, vegetables and grains.
-Carbohydrates are the main source of energy for the body, especially for the brain and muscles.
Fats
– Incorporate healthy fats through foods like plant-based oils, nuts, seeds, and avocado.
-Fats are used as another fuel source for the body and provide protection to vital organs.
Proteins
-Since meat intake is nonexistent, individuals should receive protein and essential amino acids from substitutes like tofu, tempeh, legumes, and nuts.
-Amino acids are essential building blocks for the body and play a role as various enzymes.
Vitamins
-For nutrients that aren’t available through a plant-based diet, such as Vitamin B12, include forms of supplementation.
-Vitamins are used in almost every bodily function to help enzymes catalyze reactions and assist in the regulation of metabolism.
Minerals
-Through an adequate vegetarian diet, an individual is able to receive all vital minerals through the consumption of plants.
-Minerals assist in body processes and structure hard and soft tissues like bone and red blood cells.
Water
-Recommendations for water remain the same as any diet, water intake is extremely important in order to maintain good health.
-Water makes up the majority of all body fluid and is present in every individual cell.
References
1. Babcock, J. (2017). Plant-Based Diets Protect Against Several Health Problems? Retrieved March 15, 2018, from https://draxe.com/vegetarian-diet/
2. Caba, J. (2015, October 09). A Vegetarian Diet Can Save You Around $750 Each Year When Compared To A Meat-Eating Diet. Retrieved March 15, 2018, from http://www.medicaldaily.com/vegetarian-diet-can-save-you-around-750-each-year-when-compared-meat-eating-diet-356670
3. Devine, M. C., Jabs, J., Sobal, J. (1998). Model of the Process of Adopting Vegetarian Diets: Health Vegetarians and Ethical Vegetarians. Journal of Nutrition Education, 30(4), 196-202. https://doi.org/10.1016/S0022-3182(98)70319-X3
4. Ginter, E. (2008). Vegetarian diets, chronic diseases and longevity. Institute of Experimental and Clinical Medicine, 109(10), 463-466. http://bmj.fmed.uniba.sk/2008/10910-10.pdf
5. Ha, V., & de Souza, R. J. (2015). “Fleshing Out” the Benefits of Adopting a Vegetarian Diet. Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease, 4(10), e002654. http://doi.org/10.1161/JAHA.115.002654
6. Key, T., Davey, G., & Appleby, P. (1999). Health benefits of a vegetarian diet. Proceedings of the Nutrition Society, 58(2), 271-275. doi:10.1017/S0029665199000373
7. What is a Vegetarian? (n.d.). Retrieved March 15, 2018, from https://www.vegsoc.org/definition