·
If planned well, vegetarian diets are characterised by a
relatively higher consumption of fruit, vegetables, legumes and nuts. Compared
to omnivore diets, they tend to be lower in
saturated fat and cholesterol but higher in fibre, vitamins
C and E, magnesium, potassium and phytochemicals, such as flavonoids and
carotenoids. Such diets are thought to confer a protective effect against a
number of chronic diseases and may contribute to the lower body mass
index (BMI) values that are seen in vegetarians, particularly vegans. It
should be noted though that body weight or BMI alone are not suitable
indicators of good health. Given the somewhat restrictive nature of vegan diets
in particular, a lower body weight may be brought about merely from reduced
and/or monotonous food intake.
· The cardiovascular benefits of low meat consumption may be due, in part, to improved blood lipid profiles and lower blood pressure levels that are typically seen in vegetarians, as well as the beneficial effects of certain phytochemicals on cardiovascular function. Vegetarians are at lower risk of developing type 2 diabetes than meat eaters. This is partly due to the lower BMI of vegetarians, but there is an additional risk associated with eating meat, particularly processed meat (e.g. bacon, ham, salami). Diets rich in whole grain foods, nuts and legumes can substantially reduce the risk of developing the condition and improve blood sugar control in those already affected. A recent study has also shown a benefit of a vegetarian diet for metabolic syndrome.
In summary
·
For those wishing to eat less animal foods or cut them out
altogether, careful meal planning is required to ensure nutritional needs are
not compromised. The most critical nutrients in this respect are vitamin B12,
vitamin D, calcium, iron, zinc and the omega-3 fatty acids EPA and DHA. If
executed well, vegetarian diets can be a viable alternative, yet a higher fruit
and especially vegetable intake remains an important goal for vegetarians and
meat eaters alike.
