People become vegetarians for a variety of reasons, including health, religious views, animal welfare concerns or the use of antibiotics and hormones in animals, or a desire to eat in a way that minimizes the use of environmental resources. Some people eat mostly vegetarian because they cannot afford to eat meat. Because of the year-round availability of fresh vegetables, more vegetarian eating alternatives, and the expanding culinary impact of cultures with predominantly plant-based diets, becoming a vegetarian has grown more desirable and accessible.
Traditionally, research on vegetarianism has been focused on potential nutritional inadequacies, but in recent years, the pendulum has swung the other way, with studies confirming the health benefits of meat-free eating. Plant-based diets are now regarded as not only nutritionally sufficient but also as a method to lower the risk of many chronic conditions. “Adequately planned vegetarian diets, especially fully vegetarian or vegan diets, are nutritious, nutritionally adequate, and may give health advantages in the prevention and treatment of certain diseases,” according to the American Dietetic Association.
The key phrase is “appropriately planned.” Being a vegetarian is not necessarily advantageous for you unless you follow prescribed criteria for nutrition, fat consumption, and weight control. After all, a diet of Pepsi, cheese pizza, and candy is officially “vegetarian.” It’s critical to eat a variety of fruits, veggies, and whole grains for good health. It’s also critical to replace saturated and trans fats with healthy fats like almonds, olive oil, and canola oil. And remember that if you consume too many calories, even from healthful, low-fat, plant-based foods, you will gain weight. As a result, it’s also critical to practice portion control, read food labels, and get enough exercise.
Many of the health benefits of vegetarianism can be obtained without turning completely vegetarian. A Mediterranean eating pattern, for example, is known to be connected with a longer life and a lower risk of various chronic illnesses. It emphasizes plant foods with limited usage of meat. Even if you don’t want to go completely vegetarian, you may guide your diet in that direction with a few simple changes, such as plant-based protein sources — such as beans or tofu — or fish instead of meat a couple of times a week.
