Benefits of Following a Vegetarian Diet

Vegetarianism isn't as rare as it once was. About 5% of American adults follow this diet, and that figure is increasing, with approximately 23% stating that they have eaten less meat in the last year.

That's likely because most scientists and health groups agree that eating more plants is beneficial, regardless of how rigorous a vegetarian diet you follow. Surprisingly, vegetarians tend to lead healthy lifestyles even outside of mealtime. In general, vegans exercise more and live longer than nonvegetarians. As individuals become more interested in reducing meat consumption, food manufacturers and restaurants are following suit. A plethora of vegetarian-friendly options on supermarket shelves and restaurant menus makes being a vegetarian today more easier and more delicious than it was in the past.

Here, we'll look at what it means to be a vegetarian and how it may affect your health.

What Is a Vegetarian?

A vegetarian diet consists of meals rich in plant-based ingredients such as nuts, seeds, grains, vegetables, fruits, and legumes. There are numerous varieties of vegetarians, but the most common description is someone who does not consume meat.

There are several reasons why someone might become a vegetarian. Some people choose to avoid animal products because they believe it is unethical to kill animals for nourishment. Others believe that a plant-based diet is healthier, yet others may become vegetarian for environmental reasons or religious beliefs.

Types of Vegetarian Diets

A severe vegetarian consumes no meat, including poultry and fish, however a vegetarian diet can take numerous forms.

Here's seven:

• Lacto-ovo vegetarians consume both eggs and dairy but not meat, poultry, or fish.

• Lacto-vegetarians consume dairy products but avoid eggs, meat, poultry, and fish.

• Ovo-vegetarians consume eggs but avoid dairy, meat, poultry, and fish.

• Pescatarians consume fish but not beef or poultry.

• Semivegetarians avoid red meat but eat chicken and fish.

• Flexitarians consume meat, poultry, or fish on occasion but mostly follow a vegetarian diet.

• Vegans are the most stringent vegetarians, abstaining from all animal products and byproducts such as dairy, eggs, honey, and gelatin.

Vegetarian Diet Food List: What to Eat and Avoid.

As a vegetarian, you will eschew meat (and other foods associated with your chosen vegetarian lifestyle). Instead, you'll eat more plant-based foods (preferably whole and unprocessed).

What to Eat?

Grains, nuts, seeds, legumes, veggies, and fruit are all acceptable options. The grocery store also has vegetarian products inspired by meat counterparts, such as veggie burgers, chicken substitutes, and imitation ground beef, however these are less healthful than whole, unadulterated vegetarian foods.

What to avoid?

Strict vegetarians forgo poultry, fish, and meat, although there is some flexibility depending on the sort of vegetarian you choose to be. You can consume eggs as an ovo-vegetarian or fish as a pescatarian.

Eat Vegetarian: A 7-Day Sample Menu for Meal Inspiration

Day 1

• Breakfast: Oatmeal with blueberries, almonds, and cinnamon
• Lunch: Avocado toast with whole-wheat bread, cherry tomatoes, and crumbled feta cheese
• Snack: Apple slices and peanut butter.
• Dinner is black bean tacos with shredded lettuce, sautéed vegetables, reduced-fat cheddar, and fresh salsa.

Day 2

• Breakfast: Bran and blueberry muffin with low- or no-fat yogurt.
• Lunch: Bean-and-veggie soup with low-sodium vegetable broth.
• Snack: Roasted chickpeas with extra virgin olive oil and sea salt.
• Dinner: Caprese sandwich (with tomato, low-fat, part-skim mozzarella, olive oil, and basil) on whole wheat bread.

Day 3

• Breakfast: Tofu scramble over brown rice with sautéed peppers.
• Lunch: quesadillas with low-fat, part-skim cheddar cheese, black beans, and sweet potatoes.
• Snack: Mixed fruit bowl
• Dinner: Vegetable stir-fry with tempeh served over brown rice.

Day 4

• Breakfast: Strawberry smoothie with kefir.
• Lunch: Mixed green salad with crispy chickpeas and grilled portobello mushrooms.
• Snack: Carrot sticks with hummus
• Dinner: Quinoa bowl with roasted veggies and kimchi.

Day 5

• Breakfast: Low- or no-fat Greek yogurt with cinnamon and fruit
• Lunch: Vegetable and Cheese Panini on Whole Wheat Bread.
• Snack: Kale chips seasoned with extra virgin olive oil and sea salt
• Dinner is zucchini noodles ("zoodles") with marinara sauce and low-sodium meatless meatballs (ideally handmade).

Day 6

• Breakfast: Overnight oatmeal with walnuts, diced peaches, and cinnamon.
• Lunch: Arugula and vegetable-topped pizza with whole-grain dough and reduced-fat, part-skim mozzarella.
• Snack: Handful of raw, salt-free almonds.
• Dinner: portobello mushroom sliders with romaine, Swiss cheese, and tomato on whole-wheat buns.

Day 7

• Breakfast: Green smoothie.
• Lunch: A veggie burger on a whole wheat bun.
• Snack: vegetable spring rolls.
• Dinner: African curry served with rice and seitan.
• Desserts are naturally vegetarian, so everything you enjoy now should work well on a vegetarian diet.

Read Also: Vegan Gluten-free Thanksgiving Recipes

Potential Health Benefits of Vegetarian Diets

Well-planned vegetarian meals are typically higher in fiber and lower in calories and fat than nonvegetarian diets.

Eating in this manner, whether for a few meals or for decades, can benefit your health in a variety of ways:

• Heart Help Without meat, your diet will contain less saturated fat and cholesterol, lowering your risk of heart disease. Vegetarians typically have lower levels of LDL ("bad") cholesterol. Following a vegetarian diet can lower the risk of cardiovascular disease mortality and heart disease by 40%.

• Hypertension Management A plant-based diet may help reduce high blood pressure.

• Improve insulin response. Going vegetarian will not cure type 2 diabetes, but it may help stabilize your blood sugar and make your body more receptive to insulin, as long as you consume a well-rounded diet. It may help lower the risk of additional complications associated with type 2 diabetes.

• Cancer Protection Vegetarians had lower cancer rates than nonvegetarians, indicating a link between eating a plant-based diet and a lower risk of some cancers.

• Lower Metabolic Syndrome Risk According to several research, persons who eat a plant-based diet had reduced rates of metabolic syndrome, a combination of risk factors that might increase your risk of chronic illnesses such as type 2 diabetes and heart disease.