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Benefits of a vegetarian diet

Results from numerous studies generally suggest that a vegetarian diet is associated with a number of health benefits including lower body weight, lower blood pressure and reduced risk of developing coronary heart disease, a lower prevalence of osteoporosis, and a reduced risk of certain cancers, particularly bowel. The benefits to health of a vegetarian diet may not be lack of meat itself but a higher intake of plant foods. The health benefits of a vegetarian diet have also been seen in those populations who follow a Mediterranean diet which includes high intake of plant foods with fish, meat and dairy eaten in moderation.

Vegetarian diets tend to be higher in fibre with high fruit and vegetable intake, especially legumes which also act an as an excellent source of protein. Due to the higher fruit and vegetable intake, this diet also provide higher intake of antioxidants. Haddad and Tanzman (2003) looked at data from 13,313 subjects to compare dietary patterns in vegetarians and non-vegetarians. Overall they found that the diets of vegetarians tend to be lower in total fat, saturated fat and cholesterol whilst being higher in fibre than meat eaters. They concluded that dietary patterns are generally healthier in vegetarians. The American Dietetic Association and Dieticians of Canada state that “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases”.

Vegetarian diets are also likely to be less energy dense than diets containing meat because of the lower fat intake and high fibre levels. This has been suggested as one of the many benefits of adopting a vegetarian diet as obesity becomes an increasing problem in the West. However if as a vegetarian you simply replace meat with a lot of cheese and white carbohydrates, it is likely to be as high in calories and saturated fat as a meat based diet.

Cancer risk – a major report published by the World Cancer Research Fund in 1997 recommended we lower our risk of cancer by choosing predominantly plant-based diets, rich in a variety of vegetables and fruits, legumes and minimally processed starchy staple foods, and to limit the intake of grilled, cured and smoked meats and fish. These methods of preparing meat produce polycyclic aromatic hydrocarbons and heterocyclic amines which are carcinogenic. In addition oover 200 studies have revealed that a regular consumption of fruits and vegetables provides significant protection against cancer at many sites. People who consume higher amounts of fruits and vegetables have about one-half the risk of cancer. The risk of most cancers was 20-50% lower in those with a high versus a low consumption of whole grains.

So what is a vegetarian diet?
A vegetarian is someone who does not eat meat, fish, fowl or any products containing these foods. More specifically a lacto-ovo vegetarian diet excludes animal flesh (as above) but includes eating dairy products and eggs. A vegan includes eats no animal products at all.

Ideas and tips to increase vegetarian foods in your diet
You do not necessarily need to become a strict vegetarian to benefit from the health benefits of this way if eating. If the bulk of your diet is made up of vegetables, legumes, and whole grains, and you reduce your intake of meat, it is likely your body and health will thank you for it.

• If you eat a lot of meat, begin by replacing 1 meat meal per week with 1 vegetarian meal. And gradually increase the number of vegetarian meals you have over a few weeks or months. For example try a vegetable and cheese omelette with salad or steamed vegetables or a vegetarian chili made with beans and brown rice plus plenty of vegetables. Indian food is lovely as it has lots of flavour, so try a dhal served with brown basmati rice and vegetables. Or you could make some vegetable kebabs – skewer pieces of onion, courgette, mushroom and pepper. Drizzle with olive oil and pop under the grill for a few minutes. Serve with a large salad, some grilled haloumi cheese or marinated tofu.
• Replace half the meat in chili, bolognaise,  or meat stew with lentils or beans.
• Increase the number of vegetables you have at each meal e.g. add tomatoes, asparagus, mushrooms to breakfast, have a large salad each day for lunch or as a side with soup, increase by one portion the vegetables you have with your evening meal.
• For lunch, try a vegetable soup with a raw salad.
• Add beans or lentils to soups, salads, rice or quinoa based dishes.
• Have some raw vegetables with a dip, such as hummus, as a snack each day.
• When eating out try vegetable only versions of curry, Chinese, pizza and Italian meals. Or visit restaurants such as Lebanese, Greek or Moroccan which do great vegetarian dishes.