What are the health benefits of a vegetarian diet. How many types of vegetarians exist. Can becoming vegetarian protect against major diseases. What nutritional considerations should vegetarians keep in mind. How does a vegetarian diet impact heart health and cancer risk. Are there environmental benefits to vegetarianism. How can one transition to a vegetarian diet gradually.

The Rise of Vegetarianism: Motivations and Accessibility

Vegetarianism has gained significant traction in recent years, with more people opting for plant-based diets for various reasons. These motivations range from health concerns and religious convictions to animal welfare and environmental sustainability. The increasing availability of fresh produce year-round, coupled with a growing number of vegetarian dining options, has made this dietary choice more accessible than ever before.

The culinary influence of cultures with predominantly plant-based diets has also contributed to the appeal of vegetarianism. This shift in dietary preferences has not only impacted individual health but has also sparked a change in the focus of nutritional research.

Why Do People Choose Vegetarianism?

• Health benefits
• Religious beliefs
• Ethical concerns about animal welfare
• Environmental sustainability
• Economic reasons (affordability of plant-based diets)

Types of Vegetarian Diets: A Spectrum of Choices

Vegetarianism is not a one-size-fits-all approach. There are several variations of vegetarian diets, each with its own set of guidelines and restrictions. Understanding these different types can help individuals choose the approach that best aligns with their goals and lifestyle.

What are the main types of vegetarian diets?

1. Vegans (total vegetarians): Exclude all animal products, including eggs, dairy, and honey.
2. Lacto-ovo vegetarians: Consume eggs and dairy but avoid meat, poultry, and fish.
3. Lacto vegetarians: Include dairy products but exclude eggs, meat, poultry, and fish.
4. Ovo vegetarians: Eat eggs but avoid dairy, meat, poultry, and fish.
5. Partial vegetarians: May include fish (pescatarians) or poultry (pollo-vegetarians) but avoid other meats.

Health Benefits of Vegetarianism: What Does the Research Say?

Recent studies have shifted focus from potential nutritional deficiencies in vegetarian diets to their numerous health benefits. The American Dietetic Association states that well-planned vegetarian diets, including vegan diets, are not only nutritionally adequate but may also help prevent and treat certain diseases.

Compared to meat-eaters, vegetarians typically consume less saturated fat and cholesterol while ingesting more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and beneficial plant compounds like carotenoids and flavonoids. This nutritional profile often translates to lower total and LDL cholesterol levels, reduced blood pressure, and a healthier body mass index (BMI).

How does a vegetarian diet impact heart health?

Research suggests that vegetarians may have a lower risk of cardiac events and death from heart-related causes. A comprehensive analysis of data from five prospective studies, involving over 76,000 participants, found that vegetarians were, on average, 25% less likely to die from heart disease compared to non-vegetarians.

Nutritional Considerations for Vegetarians

While vegetarian diets can be highly nutritious, it’s crucial to ensure they are well-planned and balanced. Simply eliminating meat from one’s diet doesn’t automatically lead to better health. A diet consisting of processed foods, even if technically vegetarian, may not provide the necessary nutrients for optimal health.

What nutrients should vegetarians pay special attention to?

• Protein: Essential for muscle maintenance and overall body function
• Iron: Crucial for oxygen transport in the blood
• Vitamin B12: Important for nerve function and red blood cell formation
• Zinc: Necessary for immune function and wound healing
• Omega-3 fatty acids: Beneficial for heart and brain health
• Calcium: Essential for bone health, especially for vegans who don’t consume dairy

To ensure a balanced diet, vegetarians should focus on consuming a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. It’s also important to replace saturated and trans fats with healthy fats found in nuts, olive oil, and canola oil.

The Environmental Impact of Vegetarianism

Beyond personal health benefits, vegetarianism has significant implications for environmental sustainability. The production of plant-based foods generally requires fewer resources and generates less greenhouse gas emissions compared to animal agriculture.

How does vegetarianism contribute to environmental conservation?

• Reduced water usage: Plant-based diets typically require less water for food production
• Lower carbon footprint: Plant cultivation generally emits fewer greenhouse gases than livestock farming
• Decreased deforestation: Less land is needed for crop cultivation compared to grazing livestock
• Improved biodiversity: Plant-based agriculture often supports more diverse ecosystems

Transitioning to a Vegetarian Diet: Tips for Success

Adopting a vegetarian diet doesn’t have to be an all-or-nothing approach. Many people find success in gradually transitioning to a more plant-based diet. This method allows for a smoother adjustment period and helps ensure nutritional needs are met throughout the process.

How can one transition to a vegetarian diet gradually?

1. Start with Meatless Mondays: Dedicate one day a week to vegetarian meals
2. Incorporate plant-based proteins: Experiment with beans, lentils, tofu, and tempeh
3. Explore new recipes: Try international cuisines that feature vegetarian dishes
4. Gradually reduce meat consumption: Replace meat with plant-based alternatives in familiar recipes
5. Educate yourself: Learn about vegetarian nutrition to ensure a balanced diet

Vegetarianism and Disease Prevention

While more research is needed to fully understand the long-term health impacts of vegetarianism, existing studies suggest potential benefits in disease prevention. It’s important to note that these benefits may also be influenced by other lifestyle factors common among vegetarians, such as not smoking, limiting alcohol consumption, and regular exercise.

Can a vegetarian diet help prevent cancer?

Some studies indicate that vegetarians may have a lower risk of certain types of cancer. For instance, research has shown that vegetarians tend to have lower rates of colorectal cancer compared to meat-eaters. This could be due to the higher fiber intake and lower consumption of processed and red meats, both of which are associated with colorectal cancer risk.

How does vegetarianism impact diabetes risk?

Vegetarian diets, particularly those rich in whole grains, fruits, vegetables, and legumes, have been associated with a reduced risk of type 2 diabetes. The high fiber content and lower glycemic index of many plant-based foods may contribute to better blood sugar control and improved insulin sensitivity.

Vegetarianism and Weight Management

Many people turn to vegetarianism as a strategy for weight loss or weight management. While a plant-based diet can be effective for these goals, it’s important to remember that simply eliminating meat doesn’t guarantee weight loss.

Does a vegetarian diet automatically lead to weight loss?

Not necessarily. While vegetarians often have lower BMIs compared to meat-eaters, this isn’t always the case. The key to weight management on a vegetarian diet is still calorie control and nutrient balance. Overconsumption of high-calorie vegetarian foods like cheese, nuts, and processed meat alternatives can lead to weight gain.

For effective weight management on a vegetarian diet:

• Focus on whole, unprocessed plant foods
• Practice portion control
• Include a variety of fruits, vegetables, whole grains, and lean plant-based proteins
• Limit high-calorie processed foods and sugary snacks
• Engage in regular physical activity

The Social Aspects of Vegetarianism

Adopting a vegetarian lifestyle can have social implications, particularly in cultures where meat plays a central role in cuisine and gatherings. However, with increasing awareness and acceptance of vegetarianism, many of these challenges are becoming easier to navigate.

How can vegetarians navigate social situations?

1. Communicate dietary needs in advance when attending events or dining out
2. Offer to bring a vegetarian dish to share at gatherings
3. Research vegetarian-friendly restaurants in your area
4. Be prepared to explain your dietary choices if asked, but avoid being preachy
5. Connect with other vegetarians for support and recipe ideas

Remember, vegetarianism is a personal choice, and it’s important to approach it in a way that feels sustainable and enjoyable for you. Whether you choose to fully embrace a vegetarian lifestyle or simply incorporate more plant-based meals into your diet, the key is to ensure your nutritional needs are met while aligning with your personal values and health goals.

Becoming a vegetarian – Harvard Health

People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources. Some people follow a largely vegetarian diet because they can’t afford to eat meat. Becoming a vegetarian has become more appealing and accessible, thanks to the year-round availability of fresh produce, more vegetarian dining options, and the growing culinary influence of cultures with largely plant-based diets.

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. According to the American Dietetic Association, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. “

“Appropriately planned” is the operative term. Unless you follow recommended guidelines on nutrition, fat consumption, and weight control, becoming a vegetarian won’t necessarily be good for you. A diet of soda, cheese pizza, and candy, after all, is technically “vegetarian.” For health, it’s important to make sure that you eat a wide variety of fruits, vegetables, and whole grains. It’s also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you’ll gain weight. So it’s also important to practice portion control, read food labels, and engage in regular physical activity.

You can get many of the health benefits of being vegetarian without going all the way. For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several chronic illnesses — features an emphasis on plant foods with a sparing use of meat. Even if you don’t want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week.

Only you can decide whether a vegetarian diet is right for you. If better health is your goal, here are some things to consider.

Can becoming a vegetarian protect you against major diseases?

Maybe. Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids. As a result, they’re likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases.

But there still aren’t enough data to say exactly how a vegetarian diet influences long-term health. It’s difficult to tease out the influence of vegetarianism from other practices that vegetarians are more likely to follow, such as not smoking, not drinking excessively, and getting adequate exercise. But here’s what some of the research has shown so far:

Heart disease. There’s some evidence that vegetarians have a lower risk for cardiac events (such as a heart attack) and death from cardiac causes. In one of the largest studies — a combined analysis of data from five prospective studies involving more than 76,000 participants published several years ago — vegetarians were, on average, 25% less likely to die of heart disease. This result confirmed earlier findings from studies comparing vegetarian and nonvegetarian Seventh-day Adventists (members of this religious group avoid caffeine and don’t drink or smoke; about 40% are vegetarians). In another study involving 65,000 people in the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford), researchers found a 19% lower risk of death from heart disease among vegetarians. However, there were few deaths in either group, so the observed differences may have been due to chance.

For heart protection, it’s best to choose high-fiber whole grains and legumes, which are digested slowly and have a low glycemic index — that is, they help keep blood sugar levels steady. Soluble fiber also helps reduce cholesterol levels. Refined carbohydrates and starches like potatoes, white rice, and white-flour products cause a rapid rise in blood sugar, which increases the risk of heart attack and diabetes (a risk factor for heart disease).

Nuts are also heart-protective. They have a low glycemic index and contain many antioxidants, vegetable protein, fiber, minerals, and healthy fatty acids. The downside: nuts pack a lot of calories, so restrict your daily intake to a small handful (about an ounce). The upside: because of their fat content, even a small amount of nuts can satisfy the appetite.

Walnuts, in particular, are a rich source of omega-3 fatty acids, which have many health benefits. Even so, fish are the best source of omega-3s, and it’s not clear whether plant-derived omega-3s are an adequate substitute for fish in the diet. One study suggests that omega-3s from walnuts and fish both work to lower heart disease risk, but by different routes. Walnut omega-3s (alpha-linolenic acid, or ALA) help reduce total cholesterol and LDL (bad) cholesterol, while omega-3s from fish (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA) lower triglycerides and raise HDL (good) cholesterol levels.

Cancer. Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than nonvegetarians do. But the differences aren’t large. A vegetarian diet can make it easier to get the recommended minimum of five daily servings of fruits and vegetables, but a purely vegetarian diet is not necessarily better than a plant-based diet that also includes fish or poultry. For example, in a pooled analysis of data from the Oxford Vegetarian Study and EPIC-Oxford, fish-eaters had a lower risk of certain cancers than vegetarians.

If you stop eating red meat (whether or not you become a vegetarian), you’ll eliminate a risk factor for colon cancer. It’s not clear whether avoiding all animal products reduces the risk further. Vegetarians usually have lower levels of potentially carcinogenic substances in their colons, but studies comparing cancer rates in vegetarians and nonvegetarians have shown inconsistent results.

Type 2 diabetes. Research suggests that a predominantly plant-based diet can reduce the risk for type 2 diabetes. In studies of Seventh-day Adventists, vegetarians’ risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account. The Harvard-based Women’s Health Study found a similar correlation between eating red meat (especially processed meats, such as bacon and hot dogs) and diabetes risk, after adjusting for BMI, total calorie intake, and exercise.

What about bone health?

Some women are reluctant to try a vegetarian diet — especially one that doesn’t include calcium-rich dairy products — because they’re concerned about osteoporosis. Lacto-ovo vegetarians (see “Varieties of vegetarians”) consume at least as much calcium as meat-eaters, but vegans typically consume less. In the EPIC-Oxford study, 75% of vegans got less than the recommended daily amount of calcium. But vegans who consumed at least 525 milligrams of calcium per day were not especially vulnerable to fractures.

Certain vegetables can supply calcium, including bok choy, broccoli, Chinese cabbage, collards, and kale. (Spinach and Swiss chard, which also contain calcium, are not such good choices, because along with the calcium they have oxalates, which make it harder for the body to absorb calcium.) Moreover, the high potassium and magnesium content of fruits and vegetables reduces blood acidity, lowering the urinary excretion of calcium.

People who follow a vegetarian diet and especially a vegan diet may be at risk of getting insufficient vitamin D and vitamin K, both needed for bone health. Although green leafy vegetables contain some vitamin K, vegans may also need to rely on fortified foods, including some types of soy milk, rice milk, organic orange juice, and breakfast cereals. They may also want to consider taking a vitamin D supplement.

What about the health risks of being vegetarian?

Concerns about vegetarian diets have focused mainly on the following nutrients:

Protein. Research shows that lacto-ovo vegetarians generally get the recommended daily amount of protein, which is easily obtained from dairy products and eggs. (Women need about 0.4 grams of protein per pound of body weight per day. Because the protein in vegetables is somewhat different from animal protein, vegans may need 0. 45 grams of protein per pound of body weight per day.) There are many plant sources that can help vegans meet their protein needs, including peas, beans, lentils, chickpeas, seeds, nuts, soy products, and whole grains (for example, wheat, oats, barley, and brown rice). Vegetarians used to be told that they had to combine “complementary” plant proteins (rice with beans, for example) at every meal to get all the amino acids contained in meat protein. Now, health experts say that such rigid planning is unnecessary. According to the American Dietetic Association, eating a wide variety of protein sources every day is sufficient.

Vitamin B₁₂. Vitamin B₁₂ is found only in animal products, but those products include dairy foods and eggs, so most vegetarians get all they need. If you avoid animal products altogether, you should eat foods fortified with vitamin B₁₂ (certain soy and rice beverages and breakfast cereals) or take a vitamin B₁₂ supplement to avoid a deficiency, which can cause neurological problems and pernicious anemia.

Iron. 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.

Zinc. Phytic acid in whole grains, seeds, beans, and legumes also reduces zinc absorption, but vegetarians in Western countries do not appear to be zinc-deficient.

Omega-3 fatty acids. Diets that include no fish or eggs are low in EPA and DHA. Our bodies can convert ALA in plant foods to EPA and DHA, but not very efficiently. Vegans can get DHA from algae supplements, which increase blood levels of DHA as well as EPA (by a process called retroversion). DHA-fortified breakfast bars and soy milk are also available. Official dietary guidelines recommend 1.10 grams per day of ALA for women, but vegetarians who consume little or no EPA and DHA should probably get more than that. Good ALA sources include flaxseed, walnuts, canola oil, and soy.

For more on eating for optimum health, buy the Harvard Special Health Report  Healthy Eating: A guide to the new nutrition .

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Is it Better Than Eating Meat?

By Diana Kelly

The Rumor: Vegetarians are healthier than meat eaters

You’ve heard buzz over the years that following a vegetarian diet is better for your health, and you’ve probably read a few magazine articles featuring a celeb or two who swore off meat and animal products and “magically” lost weight. So does ditching meat automatically equal weight loss? Will it really help you live longer and be healthier overall?

The Verdict: Vegetarian diets can be unhealthy if you’re not careful

First of all, what exactly constitutes “vegetarian”? There are two basic kinds of vegetarian diet: lacto-ovo and strict (vegan). Most vegetarians fall into the lacto-ovo category: They eat only non-animal products (fruits, veggies, grains, nuts, soy, etc.), but do eat animal byproducts, such as yogurt and eggs. In terms of nutritional requirements, being a lacto-ovo vegetarian isn’t all that different from being a meat-eater, according to Katherine Tallmadge, RD, LD, past media spokesperson for the Academy of Nutrition and Dietetics. Vegans, however, don’t eat any animal products whatsoever — and as a result, “they must be very careful in their selection of foods so that they get all the nutrients they need,” says Tallmadge. (Potato chips are vegan, after all.)

That said, following a vegetarian diet “can be nutritionally superior to any other way of eating,” says Tallmadge. “It can be one of the healthiest ways to eat, because we know plant foods are loaded with nutrients to protect our health.”

According to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.

But if your vegetarian co-worker is noshing greasy veggie burgers and fries every day for lunch, is he likely to be healthier than you, who always orders the grilled salmon? Definitely not!

“A vegetarian diet doesn’t necessarily lead to weight loss — especially if you eat out at restaurants often,” says Tallmadge. “A lot of times, the only vegetarian dishes on the menu are cheesy and fattening.” It can be hard to find restaurants serving soy burgers or beans and rice, and eating restaurant-size portions of pasta, rice, nuts and cheese could quickly add up to weight gain. According to Tallmadge, the desire to eat lighter meals that provide adequate protein is what makes many vegetarians change their minds and start eating fish.

The most important thing for vegetarians of all kinds to remember is to make sure they are getting key nutrients, including protein, fatty acids, iron, zinc, iodine, calcium and vitamins D and B-12. Protein is essential for building muscle mass, amino function, fighting disease and healing, according to Tallmadge, so make sure you’re getting protein in each meal throughout the day for optimum absorption. “In order to get essential amino acids and nutrients,” says Tallmadge, “vegans must eat soy protein — the only vegetable protein which is as complete as animal protein. Or they must mix beans with grains.”

If you’re considering going vegetarian, keep these tips in mind:

1. There are numerous research-proven health benefits to following a vegetarian diet, but only if you’re doing it properly and not substituting meat with processed or high-fat vegetarian products.
2. Both lacto-ovo vegetarians and vegans need to make sure they are getting adequate nutrition. It’s a good idea to purchase a book on how to follow a vegetarian diet, or to meet with a nutritionist to outline what a few days of meals looks like.
3. Be aware of how much of your diet is made up of nuts as a source of protein, especially if you’re trying to lose weight. An ounce of nuts is about 180 calories and 5 grams of protein. You should be getting between 20 to 30 grams of protein per meal. So: You’d have to eat thousands of calories worth of something like nuts in order to get the amount of protein you need to be healthy, according to Tallmadge. They’re a healthy food, but high in fat and calories — so be sure to round out your diet with a variety of vegetarian proteins.

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How to become a vegetarian (and not break loose): 5 important steps

We do not know for what reasons you want to stop eating meat and adjust your diet in general (and in no case do we impose this idea on you). But if you are determined to become a vegetarian, here are the instructions from The Challenger and Olesya Besperstova, project manager at No Plastic. It’s Fantastic, will help you not to break loose and not to abandon your idea halfway through.

1. Do not change your diet abruptly

If you’ve been eating meat, fish, and dairy products all your life, cutting them out sharply and restricting your diet is unlikely to make you happy. Often the results of this approach are stress and breakdowns. It is better to play it safe and turn vegetarianism into your lifestyle gradually.

Olesya Bespertova

CEO of the No Plastic project. It’s Fantastic

– I highly recommend that when switching to vegetarianism, veganism does not impose severe restrictions on the diet right away. This can cause extreme stress. Eat more vegetables, try to learn more about a varied diet and healthy foods. Be patient, it takes years for many to transition to a vegan or vegetarian diet, and that’s okay.

Start small, such as eliminating only red meat from your diet. Leave chicken and turkey on your daily menu. Try following this principle for a month or more. Take your time, but if you feel comfortable, move on to the next step.

2. Avoid all meats

And again, act consistently, but do not rush. For example, start with one meat-free day per week. You can join the international movement Meatless Monday (“Monday without meat” – English) – people around the world are sure that in this way they strengthen their health and take care of the planet.

When you feel ready to completely cut meat out of your diet, do it. But let all kinds of fish remain on your menu.

Olesya Bespertova

CEO of the No Plastic project. It’s Fantastic

— In my case, giving up meat was very easy and natural. I was on vacation in Asia and I practically didn’t eat meat there, just because hearty and hard to digest food is not what you need in the heat. At first I stopped eating red meat, and after a couple of months, white meat. Left in the diet only fish and seafood. I haven’t eaten meat for more than three years, and I don’t feel like it.

The practice of yoga greatly reinforced my rejection of meat – I became interested in ashtanga yoga, and non-violence became an important principle of life for me. After that, I also gave up unnecessary use and disposable items.

3. Gradually eliminate fish from your diet

First, the one that resembles red meat in structure, such as tuna. Then all other types of fish. Many people who later became vegans or vegetarians spent months or even years in the first or second stage.

If you don’t feel ready to give up fish, take a step back. Perhaps you need more time.

4. Leave your favorite foods in the diet

If you feel like eating eggs or drinking milk, keep those foods in your diet. Gradually look for an alternative. For example, instead of cow’s milk, try rice, pumpkin or almond milk. A healthy and uncomplicated substitute for cow’s milk can be an oatmeal drink (how to make it at home – read this material).

You may eventually like the taste of plant-based milk even more than the taste of an animal product. By the way, you can cook delicious smoothies and even coffee with vegetable milk (here you will find a recipe for coconut cold brew).

Olesya Bespertova

CEO of the No Plastic project. It’s Fantastic

— How we eat, what foods we choose, greatly affects the resources of our planet. The production of meat and milk requires a huge amount of resources, these products have a high carbon footprint.

I try to choose products with a low carbon footprint – local seasonal vegetables, berries, fruits.

5. Diversify your menu

It would be a mistake to perceive vegetarianism only as a dietary restriction. Use the opportunity to expand your palette of tastes, try new products that you did not notice before, discover new dishes.

Olesya Bespertova

vegan, CEO of the No Plastic project. It’s Fantastic

— High-protein cereals helped me diversify the menu (by the way, they turned out to be very tasty): quinoa, green buckwheat, as well as chickpeas, lentils, mung beans. Previously, all this was not on my menu, now it is part of my daily diet.

I love raw pressed oils, my favorites are hemp and avocado oil. Plant milk is just a discovery for me, almond and rice-coconut are the most delicious. I am looking for products with Organic certificates (there is a note about this on the packaging), I am glad that now it is not a problem to find such products in Russia.

Now my menu has become really diverse, I try new foods and dishes, and before that I mostly ate only meat with side dishes. There are a lot of fruits, berries and greens in my diet. And since , the highlight of the vegan menu is aged cashew cheese. I tried it in Bali and in Europe – incredibly delicious!

Learn how to make hummus, add it along with pomegranate and mint to cauliflower, make crunchy vegetable chips, or make a veggie kebab. Make sure that the diet is varied, rich in vitamins and useful trace elements, protein and fiber, so that the calorie content of the daily menu is sufficient.

And if people start asking annoying questions about your menu, we know how to answer them.

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14 reasons why you should become a vegetarian

We are what we eat. What we eat determines whether we get health or disease, whether global companies profit from what we buy, and, of course, how conscious our choices are.

Chances are you’ve heard a lot of the arguments that are made in favor of veganism and a plant-based diet. For different reasons, different people get motivated and start making changes in their lives.

If you’re on the path to a vegetarian diet, or just thinking about it, here are 14 answers to the “why” question that can help you make the right decision!

1. Reduce the risk of heart disease and type 2 diabetes

Diseases so popular in our time are actually unnatural for humans. Moreover, blockage of the arteries begins at a very early age (about 10 years).

Even the largest health organizations admit that animal products, rich in saturated fats and cholesterol, are the cause of heart disease and diabetes. A plant-based diet can not only help our arteries, but even reverse type 2 diabetes.

2. Cure and eradicate other diseases

Health is our most valuable asset. Any opportunity to reduce the risk of any disease and help the body recover should be taken seriously. Vegans have been scientifically and clinically proven to reduce the risk of stroke, Alzheimer’s, cancer, high cholesterol-related diseases, and more.

A plant-based diet is often even more effective than medication and surgery. The World Health Organization has declared that processed meat is a carcinogen, and the book The China Study clearly shows the link between casein (milk protein) and cancer.

3. Get slim

Vegans are almost the only group of people with a normal body mass index (BMI). Eating a lot of animal products contributes to an increase in BMI. Yes, such food does not contain carbohydrates, but contains fats. Fat has more calories and is much easier to store in the body than calories from carbohydrates. In addition, the general density of animal products causes a person to overeat when they can load their plates with vegetables while remaining lean. Also, growth-stimulating hormones are found in animal products, which are not useful for us at all.

4. Show kindness and compassion to sentient beings

For some people, the ethical arguments in favor of veganism are not so strong, but you will agree that kindness is never superfluous or inappropriate. Saving the life of someone innocent is always the right thing to do. Unfortunately, there are massive campaigns around the world by the meat and dairy industries that use images of happy animals on packages, while the reality is much more cruel. What can be humane in animal husbandry?

5. Limited resources and starvation

People around the world are forced to suffer because of the huge demand for animal products. Why? Today we have enough food to feed 10 billion people, for a total of 7 billion in the world. But it turns out that 50% of the world’s crops are eaten by industrial animals… With 82% of children living near livestock going hungry because the meat produced in these areas is sent to 1st world countries so that people can eat it. buy.

Think about it: about 70% of the grain grown in the US alone goes to livestock – enough to feed 800 million people. And that’s not to mention the water, which is used in large quantities for the production of animal products.

6. Animal products – “dirty”

Every time a person sits down at a table that contains meat, eggs or milk, they also eat bacteria, antibiotics, hormones, dioxins and a host of other toxins that can cause health problems.

This can lead to food poisoning, more than 75 million cases of which are reported annually. 5,000 of them end in death. The USDA reports that 70% of cases are caused by contaminated animal meat. The abuse of pharmaceuticals on factory farms has spurred the development of new strains of antibiotic-resistant bacteria. Also widely used is the antibiotic roxarsone, which contains significant amounts of the most carcinogenic form of arsenic.

Hormones naturally found in animal products can cause cancer, gynecomastia (breast enlargement in men), and obesity. Even the label “organic” plays little role.

7. Humans have no need for animal products

The killing is unnecessary and cruel. We do it for pleasure and tradition. There is no evidence that people need to eat meat, dairy and eggs to be healthy and prosperous. Quite the opposite. This is an instinct that only true meat-eaters, such as lions or bears, have. But biologically there is no other food for them, while we humans do.

Let’s not forget that we are not calves that need their mother’s milk, and we do not need to consume any other secretion than our own mother’s milk (and then only in the first years of life). It goes without saying that animals do not want to die, they love and appreciate life. And we, unfortunately, consider them as “farm animals”, a faceless herd, without thinking that they are, in fact, the same as our cats and dogs. When we understand this connection and take the appropriate steps, we can finally align our actions with morality.

8. Save the environment and stop climate change

About 18-51% (depending on the region) of technogenic pollution comes from the meat industry, which leads to the rapid development of agricultural production, contributing to the greenhouse effect.

1 pound of meat equals 75 kg of CO2 emissions, which is the equivalent of using a car for 3 weeks (average CO2 emissions of 3 kg per day). Wild animals suffer from the consequences. Mass extinction of species affects 86% of all mammals, 88% of amphibians and 86% of birds. Many of them face an extremely high risk of extinction in the near future. It is possible that by 2048 we will see empty oceans.

9. Try new tasty dishes

Have you ever tasted “Buddha bowl”? How about quinoa salad or burgers with black bean patty? There are more than 20,000 species of edible plants in the world, of which about 200 are domesticated and processed. You probably haven’t even tried half of them! New recipes expand the horizon, bringing pleasure to the taste buds and the body. And there is a high probability of finding dishes that you would not even have thought of before.

Baking without eggs? Banana, flax seeds and chia are great substitutes. Cheese without milk? From tofu and various nuts, you can make an alternative that is no worse than the original. One has only to start looking, and this process will definitely tighten you!

10. Improve your fitness

Most people are afraid of losing muscle mass when they give up animal products. However, meat and dairy products are hard to digest, taking most of the energy and making a person tired and sleepy. A vegan diet will in no way prevent you from reaching your fitness goals and can give you a boost of energy and strength. Look at the world’s athletes! Famous boxer Mike Tyson, tennis player Sirena Williams, track and field athlete Carl Lewis – these people have achieved significant heights in sports without eating food of animal origin.

You don’t have to watch your protein intake as many people think. All plant products contain it, and this protein is also very high quality. 40-50 grams per day can easily be gained from green vegetables, whole grains, legumes, nuts, and seeds. Rice contains 8% protein, corn 11%, oatmeal 15%, and legumes 27%.

In addition, it is easier to gain muscle mass with a plant-based diet, since plant-based protein contains much less fat than animal products.

11. Improve skin and digestion

These two issues are indeed interrelated. For most people with acne-prone skin, milk is their worst enemy. Unfortunately, many doctors prescribe medications and aggressive treatments to improve skin condition when the problem lies in the food we consume. It has been proven time and again that avoiding fatty foods reduces acne.

Water-rich fruits and vegetables can give your skin a boost of health and radiance thanks to their high levels of vitamins and minerals. Coarse fiber helps improve digestion, remove toxins. Agree, the problem with digestion is one of the most unpleasant sensations. So why not get rid of it?

12. Improve mood

When a person cooks meat, he automatically absorbs the stress hormones that the animal produced on the way to slaughter, until the very last second of his life. This alone can have a significant effect on mood. But that’s not all.

We know that people who follow a plant-based diet tend to have a more stable mood—less stress, anxiety, depression, anger, hostility, and fatigue. This is due to the higher antioxidant content in plant foods, especially fruits and vegetables. Combined with a low-fat diet, this can have a beneficial effect on psychological well-being. Healthy and carbohydrate-rich foods, including brown rice, oats, and rye bread, help regulate serotonin levels. Serotonin is very important for controlling our mood. A plant-based diet has been shown to help treat symptoms of anxiety and depression.

13. Save money

A vegetarian diet can be very economical. When you focus your diet on grains, legumes, legumes, nuts, seeds, seasonal fruits and vegetables, you can cut your monthly food intake in half. Many of these products can be bought in bulk and stored for a long time.

You spend less money if you plan your diet rather than grabbing a double cheeseburger on the run. You can think of (or find) a huge variety of budget options for plant-based food! Another positive is that you don’t have to spend a huge amount of money on doctors and medications, as a plant-based diet can prevent and even reverse chronic diseases.

14. Move away from the stereotype that vegetarianism is a complete ban

Many products in the supermarket are vegan. Everyone’s favorite Oreo cookies, nacho chips, many sauces and sweets. More and more plant-based milks, ice creams, soy meats and more are on the market every year! Non-dairy production is growing rapidly!

More and more restaurants are offering vegan and vegetarian menus, regardless of the format. There is no longer a problem with food in public places, but now another question arises: “And what to choose from this variety?”.