Debates on the benefits of non-vegetarian and vegetarian diets have raged for a long time, but recently, the scales are tilting in favor of the latter. The staples of a non-vegetarian diet are fish and animal flesh, while a vegetarian diet consists of plant and dairy products. A vegan diet includes plant products, but not dairy products. Recent studies have shown that a vegetarian diet is beneficial for human beings, animals and the environment. Moreover, they have disproved the belief that a vegetarian diet is not as nutrient rich as a non-vegetarian diet. Finally, a vegetarian diet is without some of the disadvantages of a non-vegetarian diet.
Contents of a Vegetarian Diet
A vegetarian diet consists of whole grains, fresh fruits and vegetables and dairy products. Spices and herbs are also important in a vegetarian diet. There is a general belief that a vegetarian diet is lacking in nutrients as compared to a non-vegetarian diet, but this is not true. Essential nutrients in vegetarian foods include macronutrients: carbohydrates, proteins and fats, and minerals, including iodine, copper, magnesium, selenium and phosphorus. Micronutrients include folic acid, Inositol, Co-enzyme Q10 and chlorine.
The American Dietetic Association states, "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol....... as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals." Antioxidants are found largely in brightly colored food items like fruits and vegetables.
Whole grains and legumes are rich sources of protein. Essential minerals like iron and zinc are found in nuts, legumes, grains and seeds. Calcium is found not only in milk, but also soya milk and green leafy vegetables. Therefore, even vegans can get calcium from the diet. Omega 3 essential fatty acids are found not only in fish oil, but also in vegetarian items like flaxseeds and flax oil.
Benefits of a Vegetarian Diet
The nutrients of a vegetarian diet are beneficial to health. The soluble fiber and antioxidant phytochemicals lower cholesterol, reduce the risk of high blood pressure and diabetes and prevent hypertension and heart problems. The low level of unsaturated fat controls weight, thereby preventing many problems associated with obesity.
Vitamins and minerals found in fruits and vegetables boost the immune system and prevent diseases. Vitamin C and beta carotene in green leafy vegetables increase resistance to seasonal infections like coughs and colds. Calcium, found in vegetables like the broccoli alleviates anxiety and strengthens the bones. Magnesium in whole grains and leafy green vegetables prevents headaches.
Antioxidants neutralize the harmful effects of free radicals that affect cells and cause degenerative and debilitating conditions like cancer and osteoporosis. “The Adventist Health Study found that non-vegetarians had a 54% increased risk for prostate cancer and an 88% increased risk for colorectal cancer” as reported in chooseveg.com.
Herbs and spices are natural remedies, effective in common conditions like coughs and colds. Herbal teas are known for curative and preventive properties.
The American Dietetic Association states that vegetarian diets "are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence."
Disadvantages of a Non-vegetarian Diet
Studies have shown that a non-vegetarian diet has some disadvantages as compared to a vegetarian diet. Animal products like meat may be difficult to digest, leading to health problems and an increase of toxins in the body. Many non-vegetarian items are more acidic than vegetarian items, and encourage the growth of cancerous cells. Farmed salmon and some other fish may be contaminated by high levels of toxins, so consuming them can affect even unborn children. Finally, high levels of cholesterol are present in part of the egg. Therefore, non-vegetarian food can be detrimental to health.
Compared to non-vegetarian food, vegetarian items like fruits and vegetables require less acid to be digested. Therefore, digestive problems are prevented, and the metabolic process of the body is strengthened.
Impact of a Non-vegetarian Diet on Animals and Environment
Non-vegetarian diet requires the breeding of farm animals, who are often confined to small spaces, treated cruelly or even neglected. This practice causes pollution and global warming, and strains the resources of the planet. Moreover, it leads to land degradation and deforestation, finally resulting in extinction of species.
The FAO, World Bank and USAID (US agency for international development) conducted a study and concluded that "factory farming acts directly on land, water, air and biodiversity through the emission of animal waste, use of fossil fuels, and substitution of animal genetic resources." Therefore, a vegetarian diet helps to protect the environment.
A well balanced vegetarian diet contains all the essential nutrients, and contributes to all round good health. It is beneficial for heart health, blood pressure, diabetes, weight loss and prevention of diseases like cancer. A vegetarian diet also conserves natural resources and alleviates the condition of animals. However, items like white bread and chips are vegetarian, but these overly processed foods lack nutrients, so it is important to make the right choices to benefit from a vegetarian diet.
Sources:
- American Dietetic Association, It's About Eating Right, eatright.org
- vegetarian nutrition, vegetariannutrition.net, web site of the vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association (ADA).
- chooseveg.com
- Stocking a vegan kitchen, veganstreet.com
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Nita Mukherjee - I have 25+ years of experience in education and tutoring in English, and 12+ years in writing. With a post graduate degree (B.Ed) in ...
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