Vegetarianism has been around for generations, though it hasn’t always received the positive support that the practice has been getting in recent years. Previously, it was believed that giving up red meat, poultry, and fish caused people to develop deficiencies of certain vitamins, minerals, and protein. As more research has been done on the nutritional aspects of a vegetarian diet, studies have found that those necessary nutrients can be found in a variety of plant based foods from fruits and vegetables to nuts, berries, and whole grains.
Today, millions of people have begun to follow a vegetarian diet, but not all of them do so for the health benefits. Religious and financial concerns can also play a part in the decision to give up eating meat. While vegetarianism simply involves the decision to not eat meat, some choose to continue eating poultry and seafood. Vegans, on the other hand, won’t eat any meat, or any products derived from the farming of animals. This means products such as milk, cheese, eggs, and gelatin are off limits for a typical vegan.
1. Lower Cardiovascular Risk Factors
Eating a greater concentration of plant-based foods is ideal for reducing the risks of heart disease in general. A diet heavy with fresh produce reduces levels of inflammation in the body, which is the primary cause of cardiovascular disease. Plant-based foods are also high in fiber, which also works to promote greater heart health. For individuals with a family history of heart disease, this provides a very real hope of staving off the onset of cardiovascular problems. Even where genetics play a part, vegetarianism can help reduce the factors that can either cause or complicate a heart condition.
In a recent study shared by the Journal of American College of Cardiology, it was found that a diet high in the intake of plant-based foods significantly lowered the risk of developing coronary heart disease. In an earlier study, which was published in a 2015 edition of Permanente Journal, researchers found that vegetarian diets could lower obesity rates and positively affect high blood pressure, high triglyceride levels, and cholesterol levels. Followed consistently, a vegetarian diet can also help reduce body mass, allowing individuals to better manage their weight.
2. Lower Fat Content
People who live on a diet that consists primarily of fruits and vegetables have an easier time managing their weight. As people age, it becomes more difficult to maintain a healthy weight, but relying on a vegetarian diet makes weight gain less likely. This is because fruits and vegetables are very low in saturated fat, while also providing a substantial meal. This means you can fill up without taking in foods with high calories. Natural foods are also digested more easily, reducing inflammation and the risk of obesity. Because a vegetarian diet results in a lower body mass index, issues related to obesity, such as heart problems and metabolic syndrome, are less likely to develop.
3. High Fiber
Many plant-based foods are high in dietary fiber, which also makes a vegetarian diet an excellent choice for living a healthier lifestyle. Dietary fiber is important, because it promotes better bowel health. The high fiber content helps to increase the size and weight of your stool, while also softening it to make it easier to expel. For people lacking enough fiber, their stool may be loose and watery. By adding more fiber, the additional fiber will soak up the water and add bulk to the stool. Additionally, a higher fiber content reduces the risk of developing hemorrhoids and diverticular disease.
4. Low Cholesterol Levels
A recent review of 49 observational and controlled studies concluded that switching to a vegetarian diet can also lower your cholesterol levels. In observational studies, cholesterol levels were reduced by 29.2 mg/dL and in clinical studies the levels were lowered by 12.5 mg/dL. The authors of the review concluded that the lower intake of saturated fats played a significant role in lowering cholesterol levels. The researchers also concluded that foods rich in soluble fiber, soy protein, and plant sterols also contributed to affecting the body’s cholesterol levels. A long-term commitment to a plant-based body and the resulting change in body physique could help to maintain healthy cholesterol levels, the researchers theorized.
5. Lower Blood Pressure
Studies are revealing that a plant-based diet can reduce the signs and symptoms of hypertension. In fact, the risk of developing high blood pressure is significantly reduced by as much as 35%-75% in some cases. This is because plant-based foods strengthen the body’s heart and circulatory system, reducing inflammation and protecting blood vessels. The studies have suggested that blood pressure may be controlled without medication in cases where the patient is willing to follow a vegetarian diet. The simple act of eliminating meat from one’s diet and replacing it with fresh, organically grown produce can help individuals maintain a healthy blood pressure and keep better control over their health.
6. Prevents Diabetes
In a recent study of 100,000 participants, it was found that a vegetarian diet resulted in a lower rate of type 2 diabetes than those who ate meat. The study’s director, Michael J. Orlich, M.D. of Loma Linda University in California, says the key may be in the improved weight management that a vegetarian diet affords. By keeping the BMI in a healthy range, vegetarians weren’t likely to develop the signs and symptoms of diabetes.
Conversely, another study conducted by the Harvard School of Public Health suggests that body weight may not be the determining factor in whether or not vegetarians develop diabetes. Their study focused on the consumption of red meat, giving subjects an additional half serving of red meat over a 4-year period. Those individuals developed a 50% higher risk of developing diabetes.
7. Lower Risk of Osteoporosis
Preventing osteoporosis can be done with a plant-based diet, because it gives the individual the opportunity to select which vitamins and nutrients he or she is taking in. The degeneration of bone seen in osteoporosis is caused by deficiencies of C and D vitamins. While vitamin C strengthens our bones, vitamin D is needed to help the body absorb the C vitamins. We know that vitamin D is absorbed through the skin, when we’re exposed to sunlight, but the risk of skin cancer makes it necessary to supplement our bodies with foods that are also rich in D vitamins. Non-dairy milks, cereals, and juices are great sources of vitamin D. Legumes, soy foods, and nuts are just a few foods rich in vitamin C.
