The Health Benefits of Vegetarianism

Over the past two decades, recognition and awareness of vegetarianism have exploded; cast your eyes over most restaurant menus to see the evidence. People choose vegetarianism for various reasons, including personal, ethical, religious and environmental motivations. A typical vegetarian diet removes meat, poultry, and seafood. However, there are various subtypes of vegetarianism, each differing slightly in its exclusions.

No matter the category, numerous studies examining vegetarianism’s impact on health link such diets to multiple benefits in adults. These studies indicate that vegetarian diets improve health: vegetarians take in more vital nutrients within particular food groups than non-vegetarians. Here are some of the key benefits of choosing this lifestyle:

Promotes weight loss.

Vegetarians tend to have a lower body mass index (BMI) than non-vegetarians. In fact, an analysis of twelve studies found vegetarian and, in particular, vegan diets had beneficial effects on weight reduction. Vegetarian diets aid weight loss by centering on nutrient-dense, low-calorie foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and soy. Vegan diets go further by excluding all animal products, thereby eliminating calorie-rich foods such as cheese.

Lower blood cholesterol levels.

Compared to omnivores, multiple studies find vegetarians tend to have lower blood levels of total cholesterol and “bad” LDL cholesterol. Saturated fats, a form of unhealthy fats that can increase “bad” LDL blood levels, are typically lower in vegetarian diets. Furthermore, vegetarian diets often provide a high intake of many beneficial phytochemicals (bioactive plant nutrient chemicals). Certain phytochemicals found in plant foods can substantially affect cholesterol levels by reducing intestinal cholesterol absorption or inhibiting cholesterol biosynthesis.

Improved blood sugar control.

As mentioned above, a vegetarian diet can promote weight loss. Weight reduction increases the body’s sensitivity to insulin and improves blood sugar (glycemic) control in patients with prediabetes or type 2 diabetes. Such improved blood sugar regulation leads to diabetic patients requiring fewer glucose-lowering medications. Furthermore, higher consumption of vegetables, whole grains, legumes, and nuts has been linked to a lower risk of insulin resistance and type 2 diabetes as well as better glycemic control.

Lower blood pressure levels.

Vegetarian diets are generally high in fruits and vegetables, rich sources of antioxidants. Antioxidants enhance the effective action of nitric oxide in the body. Nitric oxide is a vasodilator that relaxes the blood vessels’ inner muscles, increasing blood flow, lowering blood pressure, and improving heart health.

Decreased risk of colon cancer.

Consuming red meat, particularly processed meat, is linked to an increased risk of colorectal cancer. Foods containing dietary fiber, on the other hand, are linked to a reduced risk. Vegetarian dietary patterns could be logically associated with lower colorectal cancer risks due to their absence of meat content and prevalence of high-fiber foods.

Clearly, a varied, balanced vegetarian diet provides opportunities for enjoying a wide variety of healthy foods and critical nutrients. Most importantly, it can benefit health by preventing diseases such as obesity, high cholesterol, hypertension, diabetes, and colon cancer.

About the Author

Abby Trinh is currently completing her medical training at Rocky Vista University College of Osteopathic Medicine in southern Utah. As an aspiring physician, she places a high value on serving others, especially those in disadvantaged communities. Outside of her academic studies, Abby enjoys writing, cooking, hiking, and most of all, exploring new places to learn more about other cultures around the world