When I first decided to start
this blog, I knew that nutrition would be a big part of it. I try to
share healthy recipes with everyone, but I also try to keep them
vegetarian friendly. If possible, I include substitutions for vegan
diets as well. However, I am not a vegetarian. I get asked about
vegetarianism a lot, and I think I can cook some really good vegan
dishes. However, I choose to continue to consume meat. However,
since I get asked about these diets so often, I decided that I'd give
everyone a basic introduction to them, and talk about the health
benefits as well as the negative health effects of these diets.
Types of Vegetarianism
The term “vegetarian”
is really a fairly broad term. When most people talk about
vegetarians or vegetarianism, they're typically talking about either
lacto-ovo-vegetarianism or veganism. But what's the difference? This
is the most common question I get asked, so here's a quick breakdown
of the different types of vegetarianism.
Vegan
Vegans, also called strict
vegetarians, only consume plant based foods. They don't consume
animal products at all. No meat, dairy, eggs, gelatin, or even honey.
Some vegans also choose to not purchase animal based clothing or
other items.
Lacto-Vegetarian
Lacto-Vegetarians consume
plant based foods with dairy. These vegetarians tend to consume more
animal products like honey and gelatin as well.
Ovo-Vegetarian
Ovo-Vegetarians consume
plant based foods with eggs. These vegetarians may not mind eating
eggs, but they tend to prefer unfertilized eggs or only free range.
They may or may not decide to consume honey and/or gelatin as well.
Lacto-Ovo-Vegetarian
Lacto-Ovo-Vegetarians
consume plant based foods along with eggs and dairy. They are most
likely to consume honey, gelatin, and other animal products that are
not meat.
Pescatarian
While technically not a
vegetarian, pescatarians stick to a mostly vegetarian diet, with
seafood added in. Some consume dairy and/or eggs, but most of them
don't mind consuming other animal products such as honey and gelatin.
The Pros of Becoming Vegetarian
There are quite a number of
benefits of moving towards a plant based, or vegetarian, diet. Not
all of them are health focused. One of the more common reasons to
choose this diet has a lot to do with philosophy and ethics. I am
also just listing the most common benefits, there are other benefits
that are not listed here.
Weight Loss
When you first change any
diet, there may be a little bloating and digestive distress. However,
if you have a healthy diet and make sure to consume enough of all the
necessary nutrients, a vegetarian diet can certainly help you loose
weight.
Reduce the Risk of Cancer
Scientific studies have
shown that vegetarians have about a 40% lower chance of developing
certain cancers. This is largely attributed to the increase of
vegetable and fruit consumption in vegetarians. Fruits and vegetables
help boost the immune system.
Reduce the Risk of Heart Disease
When you remove meat from
the diet, you remove a large percentage of the fats as well. This
helps to lower the risk for developing heart disease. Just don't
forget to supplement with healthy, plant-based fats, and plenty of
potassium, so that you keep your cardiovascular system running right.
Reduce the Risk of Type 2 Diabetes
Increasing consumption of
whole grains, fruits, and vegetables helps to improve glycemic
control and reduce the risk of developing type 2 diabetes. Consuming
high levels of meat is also associated with an increased risk of
developing type 3 diabetes.
Improve Colon Health
Vegetables and fruits
contain high amounts of fiber. Not only does fiber help rid your body
of excessive cholesterol, and help improve bowel movements. It also
helps to feed the beneficial bacteria in your gut which leads to
quite a few other health benefits.
Increased Consumption of Certain Nutrients
In a properly planned
vegetarian meal, you can easily receive all the necessary nutrients
for every day function. However fruits and vegetables are loaded with
antioxidants, vitamins, and minerals. So increasing your consumption
of plant based foods can increase your consumption of those
nutrients.
No Need to Harm Animals
Unethical farming practices
are a serious concern. There are quite a few farms that have moved
away from most of the worst ones, but certain meats and meat products
are more commonly found to be raised with these unethical standards.
Cutting out meat from your diet helps to reduce our dependence on
these standards.
The Cons of Becoming Vegetarian
While the benefits of
changing your diet to be plant based are numerous, there are certain
risks.
Not Getting Enough Protein
When you don't properly plan
your meals, you run a large risk of not consuming enough proteins.
But along with the proteins, you also need all the essential amino
acids for proper cellular function. Most plant based foods do not
have a few of these amino acids. Your body also does not store amino
acids, so you need to make sure you are consuming them every day.
When you don't consume enough of them, you can develop certain health
issues over time. The first symptom of this is muscle wasting. When
you don't get enough amino acids in your diet, you body starts
breaking down muscle tissue in order to get the amino acids it needs.
After this, you can begin to see symptoms such as fatigue, decreased
immune response, changes to the texture of your skin and hair, and
higher levels of anxiety and stress.
Not Getting Enough Calcium and other Minerals
Meat and dairy are the best
sources for calcium, iron, and quite a few other necessary minerals.
When you don't consume enough of these minerals, your body starts
taking them from your bones which can lead to brittle bones and/or
osteoporosis. Even if you are consuming plants high in these
minerals, you may not be getting enough. Minerals from dairy and meat
are more bioavailable (easily absorbed and used by the human body)
than those from vegetables and fruit.
Other Possible Nutrient Insufficiency
There are a number of
nutrients that are not easily found in the plant world. Vegetarians
that are not careful with meal planning may run the risk of
developing B12 insufficiency, for example.
Misconceptions
Many people are under the
misconception that removing meat from their diets and food
automatically makes them healthy. This is not true. You can choose to
not eat meat and still have a very unhealthy diet. Macaroni and
cheese is vegetarian, so is cheese pizza. Living off these two meals
will run you a higher risk of developing health conditions later on.
There are also quite a few other popular “junk” foods out there
that are vegan (oreos are a great example of this), this does not
mean it's healthy. There is also a misconception that vegetarians
live longer. This is not necessarily true. People who have a healthy
vegetarian lifestyle tend to be more health conscious. Health
conscious people tend to live longer.
When Plant Based Diets are Poorly Planned
When changing your diet in
any way, you should properly prepare and plan for those changes. Make
sure that you are consuming all of the proper nutrients you need, in
the proper amounts. Combine your meals well and continue to make
healthy choices. When you choose to be vegetarian with a string of
poorly planned meals, you are still making unhealthy choices. You can
increase your risk of developing type 2 diabetes, heart disease,
cancer, etc instead of reducing it. You also could be reducing your
ability to function on a day to day basis. Poor diets (vegetarian or
otherwise) lead to chronic fatigue, malnutrition, osteoporosis,
muscle pain, depression, anxiety, etc. Eat mindfully and you'll be
healthy and able to survive the daily rigors of life.
Other Health Concerns
There are certain health
conditions that limit what you can and cannot eat. I have encountered
people who cannot properly process plant protein and have to consume
either fish or meat. I have also encountered people who cannot
consume meat for various reasons. It's important that when you change
your diet, you keep in close contact with a health professional who
can help you determine if your changes are good for your or not.
Limited Choices in Social Situations
I am lucky enough to live in
Orlando, FL where there are lots of options for vegetarians. However,
many people do not live in areas like this. It's important to realize
that becoming a vegetarian may make it hard to eat at restaurants and
parties. It may make social situations slightly awkward by having to
explain your limitations.
I hope this entry has
helped clarify differences between the types of vegetarianism and
made you aware of the possible health risks. If you have any
questions or comments, please leave them below!
Resources:
6 Pros and Cons of Eating Meat: Green
Garage: https://greengarageblog.org/6-pros-and-cons-of-eating-meat
6 Things That Happen
When You Stop Eating Meat: Prevention:
https://www.prevention.com/health/effects-stop-eating-meat/slide/6
7 Pros and Cons of
Switching to a Vegetarian Diet: Active Beat:
http://www.activebeat.com/diet-nutrition/7-pros-and-cons-of-switching-to-a-vegetarian-diet/
8 Surprising
Benefits of Eating Meat: Organic Facts:
https://www.organicfacts.net/health-benefits/animal-product/meat.html
Everything You Need
To Know About The Pescatarian Diet: Legion Athletics:
https://legionathletics.com/pescatarian-diet/
The Pros and Cons of
Being Vegetarian: Nestle:
http://www.nestle-family.com/nutrition-for-all/english/the-pros-and-cons-of-being-vegetarian_198827.aspx
The Pros and Cons of
a Vegan Diet: Health Scope:
https://www.healthscopemag.com/health-scope/the-pros-and-cons-of-a-vegan-diet/
Pros and Cons of a
Vegetarian Diet: Live Strong:
https://www.livestrong.com/article/196211-pros-cons-of-a-vegetarian-diet/
Pros and Cons of
Eating Meat and Other Animal Products: Cleaver Fitness:
https://cleaverfitness.com/pros-and-cons-of-eating-meat-and-animal-products/
Proven Advantages
and Disadvantages of Vegetarianism: Healthy Futures:
https://healthyfuturesva.com/proven-advantages-and-disadvantages-of-vegetarianism/
To Eat Meat or Not
To Eat Meat: Men's Fit Club:
https://mensfitclub.com/to-eat-meat-or-not-to-eat-meat-the-pros-and-cons-of-a-vegetarian-diet/
Should People Become
Vegetarian?: Vegetarian ProCon: https://vegetarian.procon.org/
Should You Try a
Pescatarian Diet?: Dr. Axe: https://draxe.com/pescatarian/
Vegetarianism Pros
and Cons: GOQii: https://goqii.com/blog/vegetarianism-pros-and-cons/
Vegetarian-Is It
Better Than Eating Meat?: Fitness Republic:
https://wwws.fitnessrepublic.com/nutrition/healthy-eating/pros-and-cons-of-vegetarianism.html
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