Vegetarianism: What Is It, Types of Vegetarians & Benefits

Chhole Bhature is a popular North Indian dish of spicy chickpea curry (chhole) served with deep-fried bread (bhature). Chickpeas are an excellent protein and dietary fiber source, while bhature adds a delightful, indulgent touch to the meal. Although it’s often enjoyed as a treat or special occasion dish, it can be made healthier using whole wheat flour and baking the bhature instead of frying. People known as “ethical vegans” also tend to steer clear of circuses, zoos, rodeos, horse races, and any other activities involving the use of animals for entertainment.

However, another study found only a nonsignificant decrease in risk for colorectal cancer among people following a vegetarian diet. The idea is to consume soluble fiber and choose foods that’ll help keep blood sugar levels stable. By doing so, you may reduce your cholesterol and overall risk of heart attack. The negative consequences of a vegetarian identity usually have a stronger impact on vegans than vegetarians because the former suffer more rejection and are viewed more negatively by omnivores 23. Such discrimination comes not only from nonvegetarian people, but also from the media, as demonstrated by Cole and Morgan 110 in a study that evaluated how veganism was reported in UK newspapers. Such a study concluded that the media tends to present vegans as sentimentalists, fanatics and extremists, in addition to mocking veganism and considering it impossible to maintain in practice.

• Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs.
• This contributes to the cellular senescence process and, consequently, to aging 65,66,67,68.
• But a new study, published in the medical journal The BMJ, raises the possibility that despite the health benefits demonstrated by past research, plant-based diets could come with a previously unrecognized health risk.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. However, it may also increase your risk of certain nutritional deficiencies. Therefore, more research is needed to understand how vegetarianism may impact cancer risk. In fact, one review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kilograms) of weight loss over 18 weeks than non-vegetarians (6). Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight.

How much protein do you need?

Here, let’s dive into what it means to be a vegetarian and the effect it could have on your health. There are many variations of vegetarianism, each with different restrictions. Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies.

Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet. Studies show that in Western countries, vegetarians tend to get the same amount of iron as meat eaters. But the iron in meat (especially red meat) is more readily absorbed than the kind found in plant foods, known as non-heme iron. The absorption of non-heme iron is enhanced by vitamin C and other acids found in fruits and vegetables, but it may be inhibited by the phytic acid in whole grains, beans, lentils, seeds, and nuts. The few studies directly comparing vegetarian to vegan diets report that vegans may have a somewhat lower risk of developing type 2 diabetes, heart disease, and various types of cancer than vegetarians. On the other hand, negative effects on QoL might also result from adopting a vegetarian diet.

Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. If you stop eating red meat (whether or not you become a vegetarian), you’ll eliminate a potential risk factor for colon cancer.

Are there any risks to a vegetarian diet?

Others support meat eating for scientific, nutritional and cultural reasons, including religious ones. Some meat eaters abstain from the meat of animals reared in particular ways, such as factory farms, or avoid certain meats, such as veal or foie gras. Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses. Regarding the analysis of different types of diets, the data from 34 articles gathered in a systematic review showed that the more a diet is plant-based, the more sustainable it is.

Watch Now: 6 Myths About a Vegetarian Diet

A lacto-ovo vegetarian consumes milk and other dairy products, eggs, grains, fruits, vegetables, beans, nuts and seeds. Whereas a lacto-vegetarian follows a similar eating pattern but does not eat eggs. Research shows that lacto-ovo vegetarians generally get the recommended daily amount of protein, which is easily obtained from dairy products and eggs.

Such ethical motivations have been codified under various religious beliefs as well as animal rights advocacy. Other motivations for vegetarianism are health-related, political, environmental, cultural, aesthetic, economic, taste-related, or relate to other personal preferences. Yes — as long as you fill your plate with plant-based protein, whole grains, fruits, and vegetables. That’s the way to tap the many health benefits that are linked to vegetarianism. A diet of french fries and high-calorie processed foods, though technically vegetarian, won’t have the same positive effect on your health.

Despite better overall health, a nonbalanced vegetarian diet could lead to nutritional deficiencies that would be detrimental to health, affecting the physical domain. As vegetarians are still a minority group, rejection and stigmatization from nonvegetarians may have a negative impact on the social domain. The psychological and mental effects of a vegetarian diet are not clear, although some studies point to an increased risk of depression. Many of those who decide to adopt vegetarianism suffer rejection from others and are victims of stereotyping and discrimination. Such negative attitudes towards vegetarians and vegans are known as “vegaphobia” or “veganophobia”, a term already spread in the scientific literature. A possible explanation for the discrimination against vegetarians and vegans is related to the cognitive dissonance suffered by individuals who eat meat.

Seventh-day Adventists practice a vegetarian lifestyle, while Buddhists also support the concept of ahimsa (although some eat fish or meat). Vegetarianism is the practice of abstaining from the consumption of meat (red meat, poultry, seafood, insects, and the flesh of any other animal). It may also include abstaining from eating all by-products of animal slaughter.12 A person who practices vegetarianism is known as a vegetarian. Finally, many environmentalists adopt a vegan diet for its reduced impact on the earth’s resources and the benefits it has against climate change. Nonetheless, both vegetarians and vegans should pay special attention to nutrition strategies meant to increase the absorption of nutrients from plant foods. An insufficient intake of nutrients such as omega-3 fatty acids, calcium, and vitamins D and B12 can negatively impact various aspects of health, including mental and physical health.

When vegetarians are motivated by moral ideals such as not wanting to harm animals and then still eat meat, they may feel a tension between their beliefs and their behaviors. Thyroid hormones help control the body’s metabolism and play an important role in muscle growth. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine Vegetarianism deficiency can lead to the thyroid getting bigger as it tries to meet the body’s need for thyroid hormones.