.Vegetarianism, by and large, refers to the practice of not including fish or meat in one’s diet. Of late more and more people are turning towards being ‘vegan’ for a host of reasons. The key reasons for adopting the vegetarian way of life are religious beliefs or concerns about animal welfare. International organizations like PETA(People For The Ethical Treatment of Animals) which has more than 6.5 million members and supporters too propagate vegetarianism as a way to prevent cruelty against animals.

Varieties of Vegetarians

In layman terms, vegetarians are people who do not eat meat or poultry products. But, there are many variants when it comes to vegetarians. Some of the most common segregations are:

Vegans These do not eat meat, poultry, fish or any such product which is derived from animals, including eggs and dairy products.

Lacto-ovo vegetarians: These do not eat meat, fish or poultry but do consume eggs.

Lacto vegetarians: These do not eat meat, poultry, fish, or eggs, but do consume dairy products.

Ovo vegetarians:  These do not eat meat, poultry, fish or dairy products, but do eat eggs.

Vegetarianism Reassessed- A Balanced Vegetarian Diet Plan 

In the early years, whenever one talked about vegetarianism, the focus used to be on the lack of nutrients one was missing out on, owing to the vegetarian way of life. But, of late, tables have turned as more and more studies have depicted the potent health benefits of ‘meat free’ existence. As per the American Dietetic Association, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” But, it is pivotal to eat a healthy mix of vegetable, fruits, and whole grains.Does vegetarianism thwart chronic diseases?

Recent studies have come up with findings that show that vegetarians are less prone to fall prey to chronic diseases like heart ailments, cancer and so on. This is primarily based on the premise that vegetarians consume less bad fat while their food is rich in fiber, vitamin C and E potassium, magnesium, and phytochemicals (plant chemicals) like carotenoids and flavonoids. Consequently, they are likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), which are associated with longevity and a reduced risk for many chronic diseases.

But, having said this, there are other inherent factors which come into play and wherein merely being a vegetarian does not suffice. A balanced vegetarian diet is the prerequisite to ward off against chronic ailments along with a healthy lifestyle.

Nevertheless, research shows that the probability of the following chronic ailments come down drastically if one is following vegetarianism:

Type 2 Diabetes

Numerous studies suggest that purely plant-based diet can slash down the chances of having Type 2 Diabetes.

Heart Disease

In order to ensure our heart health, legumes and high fiber whole grains work best. These have a low glycemic index which helps balance blood sugar levels.

Walnuts are a rich source of omega 3 fatty acids which considerably help reduce total cholesterol and bad cholesterol (LDL), triglycerides and enhance HDL or good cholesterol. It is the substitute for fish for the vegetarians. But again, vegetarians have to consciously include such products in their diet to guard against heart diseases.

Cancer

There has been an array of mixed findings which indicate that vegetarians are less prone to cancer as they eat fruits and vegetables. Specifically, it was discovered that as vegetarians have lower levels of potentially carcinogenic substances in their colons, they are less likely to have colon cancer.

Do vegetarians miss out on important nutrients?

The basic concern of all the vegetarians is if they are missing out on crucial nutrients owing to their plant-based diets. Let us examine how a vegetarian can get all the nutrients required for healthy growth

Protein

There are a number of plant sources that help vegans meet their protein requirements. Beans, peas, lentils, chickpeas, nuts, soy products and whole grains (oats, barley, wheat, brown rice etc) are rich in protein and can facilitate making the vegetarian meal protein rich.

Vitamin B12

B12 is one nutrient that is only found in animal products. Vitamin B12 is instrumental in the formation of red blood cells. It is found in dairy food and eggs but if you avoid animal products completely, then you ought to consume foods fortified with vitamin B12 or take B12 supplements otherwise you would succumb to a B12 deficiency which can lead to neurological problems and pernicious anemia.

Iron

Meat is a rich source of iron and so vegetarians really need to be conscious of their daily iron intake. Meat contains easily absorbable ‘heme iron’ whereas plant-based foods that are rich in iron contain ‘non- heme iron’ that cannot be absorbed easily by the body. So, for vegetarians, it is important to not only have foods rich in iron but to pair it with foods rich in vitamin C which will enhance the absorption of ‘non-heme iron’.

Omega 3 fatty acids

Omega 3 fatty acids are good for our overall well being. They reduce triglycerides, alleviate inflammation and guard us against diseases like dementia. Fish oil and fatty fish are the prime sources of omega 3 fatty acids. Plant food contains Alpha-linolenic acid(ALA) which the body can use only in small amounts. Therefore, vegetarians have to go that extra mile and consume foods that are super rich in ALA or use a plant-based supplement.

Should we turn towards Vegetarianism?

All this leads us to ponder whether we ought to reassess our eating habits and turn towards vegetarianism. There is no straightforward answer to this question. Though there have been studies which highlighted the importance of plant-based diets still the findings are not concrete enough to completely write off non- vegetarian ways.

Also, it is important to reiterate that vegan diets work only if we make sure to include fruits and vegetables in right proportions thereby creating a balanced meal.

‘The Harvard Eating Plate’ created by nutritionists at Harvard School of Public Health is one such guide map which elucidates as to how to create a balanced vegetarian diet plan. According to this plan, half of your plate should contain vegetables and fruits, one-fourth whole grains and remaining one-fourth protein. 

Conclusion

Thus, in a nutshell, it is appropriate to establish that one cannot clearly say that a non- vegetarian diet leads to health problems. On the other hand, a vegetarian diet too does not ensure good health. But, a balanced diet and a healthy lifestyle ensure ailment free existence for one and all and so we must work towards ‘eating right’ both in quality and quantity.