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The Basics Of A Vegetarian Diet: How Safe Is It?

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November 6, 2024

Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.

These days more and more people are making a gradual transition into vegetarianism. If you’re ready to overhaul your diet and dive into the meat-free lifestyle, you should learn all the facts necessary for making an educated decision. We’ve laid out all the facts about the vegetarian diet in this article.

What Can You Eat On A Vegetarian Diet?

There are several options to choose from that are about avoiding some or all animal products, and giving preference to fruit, vegetables and legumes instead. Vegetarian diets fall into certain types (4):

Flexitarian: plant-based, but with occasional meat, fish or poultry.
Pescetarian: allows fish and sometimes eggs and dairy.
Lacto-ovo-vegetarian: no animal products except for dairy and eggs.
Lacto-vegetarian: dairy is allowed.
Ovo-vegetarian: eggs are allowed.
Vegan: avoids all animal-derived products, including honey.

Benefits

Embarking on a vegetarian diet will have your fat-burning system working in full swing. Firstly, the diet consist of fewer calories. At least in the beginning, you’ll start shedding pounds because of that. Additionally, its followers naturally gravitate to healthier meal options (6).
Your heart will be in tip top shape. It’s so because you’ll start consuming less saturated fats and cholesterol. A study, published by the American Dietetic Association, suggests that a vegetarian diet promotes a lower risk of death due to heart disease (3).
Adopting a plant-based diet may increase longevity.

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Zinc-Rich Foods For Vegetarians

Loading up on fiber-rich foods can improve blood sugar control and insulin response.
Vegetarian foods are usually full with water, so you’ll always stay hydrated. Consequently, it will have a pleasant impact on your skin as a bonus.
Besides, research says that vegetarians have lower scores on depression tests and mood profiles in comparison to meat or fish-eaters.

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Downsides

Cutting out entire food groups may result in nutrient deficiency. So, make sure you’re not skimping on vitamin B12, calcium, iron, zinc, vitamin D, omega-3 fatty acids, or protein.
To be on the safe side, the vegetarian diet may require supplementation.
Changing habits is difficult. You could find yourself consuming vegetarian friendly but highly processed food that lacks nutrients.

See also

Are Veggie Chips Healthy?

How To Start A Vegetarian Diet?

The easiest way to make the transition smooth is to avoid rapid changes. Therefore, start small and then ramp up. Try several vegetarian-friendly recipes per week and search for plant-based alternatives of your favorite dishes.

The vegetarian diet pyramid, for example, is a helpful tool to remember what products to consume and how often. A healthy vegetarian diet provides adequate non meat protein. So, if you choose not to eat dairy and eggs, you can get protein from other sources. For instance, spirulina, soya and tofu. Beans, nuts and seeds are full of protein and healthy fats that are necessary. You can also include nutritional yeast for protein and B vitamins that you may be missing out on.

Summary

To sum up, for those who decide to stick to a vegetarian lifestyle, there are options to choose from: you can eliminate meat or avoid all types of animal products. Above all, vegetarians are able to keep their health in check and live a long fulfilling life supporting animal rights and environment.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!