Benefits of a Vegetarian Diet

Benefits of a Vegetarian Diet

Vegetarianism is one of the most discussed and debated food-related topics of the 21st century, mainly due to the trend of vegetarianism that has taken over the food industry. Vegetarianism refers to the lifestyle where individuals consume a vegetarian diet that involves the non-consumption or little consumption of meat or meat products such as poultry, fish, cattle, etc. (Harvard Health Publishing). Vegetarian and vegan patterns are quite varied since the available food choices, as well as the reasons for adopting the diet, are quite varied. A considerable fraction of the world population has taken up a vegetarian diet, although the exact number or prevalence varies across different populations and across varied religions. The most common reason reported to be associated with taking a vegetarian diet includes religious faith, ethical perspective, environmental concerns as well as health reasons. Available literature focus on a vegetarian diet has been majorly on the nutritional deficiencies that this diet presents. However, this paper will focus on the potential health benefits that a vegetarian diet presents. The vegetarian diet has been associated with various protective relation with regard to chronic diseases risk elements, vegans and vegetarians have been associated with benefits with regard to overweight and obesity, cardiovascular conditions, diabetes, osteoporosis, and even cancer.

Over 11% of the world’s adult population is obese as of 2016, and this number has tripled since 1975, meaning that the world is becoming more affected with obesity and overweight(Melina et al.). Vegetarian diets have been associated with reduced weight and a substantial reduction of the risk that leads to obesity. Healthy body weight is linked with an improved cardiovascular function as well as sensitivity to insulin, which helps in the reduction of chronic health disease (Schindler, Cardena, and Prior). The plant-based diet has been linked with reduced BMI (Body Mass Index). In a study carried out by Tonstad et al, there was a high BMI of 28.8 among meat eaters compared to individuals who avoided meat products, which was 23.6. Another study carried out in the EPIC-Oxford study, and the researchers realized that the highest among participants who consumed meat at 24.4 and it was at the lowest when vegetarians involved in the study (22.5)(Spencer et al.). Such research indicates that there is a therapeutic use of a vegetarian diet as an effective lifestyle change that can bring about reduced BMI. A reduced BMI means that there is less risk of developing obesity. Research indicates the use of a vegetarian diet is better at treating overweight and may outperform the use of an omnivorous alternative diet. Generally, there is sufficient study that indicates that the adoption of a vegetarian diet has a significant effect in reducing weight loss after 1 or 2 years in a significant capacity (Turner-McGreevy et al.).

The vegetarian diet has been associated with benefits that culminate in the reduction of risk associated with cardiovascular diseases. Numerous research indicates that adopting a vegan diet significantly decreases the chance of developing cardiovascular disease. The vegetarian diet improved regulating heart disease risk elements, including abdominal obesity, serum blood, as well as blood glucose. The plant-based diet has been implicated in the reduction of inflation markers, for example, C-reactive protein that, decrease oxidative stress, and provide protection from atherosclerotic plaque development. Additionally, vegans have a decreased threat to suffering or dying from an ischemic heart condition. A vegan diet seems to be highly effective in improving heart conditions and reducing the risk of developing the numerous conditions that affect the heart. The EPIC-Oxford research showed that the participants who were on a vegan diet were able to eat more fiber, a reduced total amount of fat, and especially saturated fat (Bradbury et al.). Moreover, they had a healthy BMI as well as cholesterol amount in comparison with the participants that consumed an omnivorous diet. An analysis carried out on 11 random participants who were given a vegan diet was seen to have a reduced level of low-density lipoprotein and cholesterol, which is associated with a 10% decreased risk of developing heart disease(Wang, Fenglei, et al.).

The vegetarian diet was seen to be effective for participants who are a healthy weight and those who were overweight, but it showed less effect on obese individuals emphasizing the benefits of early dietary involvement for a lasting risk reduction. Vegetarians benefit from their diet with a low risk of developing heart conditions by continued consumption of the different types of vegetables, fruits, grain, and other vegetarian components. Low-fat diet from vegan and vegetarian diets, when coupled with other lifestyle changes like avoiding smoking, work out, and reducing weight, has been found to reverse the development of atherosclerosis (Ornish et al.). The risk elements that are related to a coronary heart condition, including total and low-density cholesterol amounts, increased body weight, and elevated body fat are all able to be limited and reduced in a short time after the adoption of a vegetarian diet. This improvement is attained even without the use of drugs that reduce the cholesterol level. Moreover, vegetarians have a lowered risk of developing hypertension compared to omnivorous individuals (Appleby et al.).

Consumption of vegetables only is not much of a guarantee for the cure of diabetes, but it offers some significant benefits as compared to a non-vegetarian diet as research shows. Taking a vegetarian diet can aid in the weight control of an individual, thereby reduction of the risks that diabetes is associated with and eventually making the body responds to insulin(Tonstand et al.). There is no specified plan in the taking of vegetables. The different benefits associated with a vegetarian diet are dependent on the type of diet chosen as well as the food one to choose in following a specified diet of choice. There are several benefits associated with a vegetarian diet in the fight against diabetes. It improves the blood sugar controlling as well as improving the response to insulin (Castro). Consumption of vegetables, whole grains, legumes, fruits, and nuts has the capability of improving the control of sugar in the body and improve insulin response. This leads to fewer risks of contracting diabetes as well as chances of visiting a doctor. A vegetarian diet improves body weight through the lowering of calories, hence the management of the weight of an individual. Taking vegetarian has also proven to have reduced body mass index (BMIs); hence risks of increased sugar levels reduce, thereby reducing the instances of diabetes. Consumption of a vegetarian diet decreases the chances of cardiovascular disease since it is cholesterol-free, and the fat content in vegetables is low, which is a better way of reducing diabetic diseases.

Due to limited evidence to prove that a vegetarian diet can reduce the instance of cancer in various scientific researches and hence conclusions cannot be made concerning the matter. This is a conclusion made by the American Institute for Cancer Research. The limited evidence available for a vegetarian diet in the reduction for cancer cases includes; research done by an Adventist Health Study in the United States showed a lower trend in women consuming a vegetarian diet at the risk of contracting breast cancer. The research, however, did not give a clear indication if the association of vegetarian diet and breast cancer was interrelated or it was by chance. Another study showed that men who were following a vegetarian diet had a thirty-five percent less risk of contracting prostate cancer (AICR;). The trend was linked to men who were following a vegetarian diet to reduced levels of prostate cancer as it was compared to those who were non-vegetarian. Plant-based foods, including vegetables, fruits, legumes, and whole grains, are adequately packaged with nutrition. There is also a likelihood of a reduced risk of contracting cancerous cells in the event of taking these vegetables. Plants are capable of producing phytochemicals, which are essential in the protection against the damage of cells. The phytochemicals also have the anti-inflammatory capacity. Plant-based foods also prevent the occurrence of cancer by boosting the consumption of fiber. Research shows that consuming 10 grams of fiber daily has the capability of reducing cholesterol cancer up to ten percent, while women in the consumption of fiber-rich products have the chance of reducing breast cancer up to twenty-five percent. Naturally, the consumption of plant-based foods has the chance of reducing calories in the body, which are vital in the production of cancerous cells. Scientists say that vegetarians are likely to be overweight, which a factor for cancer development.

Osteoporosis is a chronic condition in which there is a constant loss in the density of bone minerals. Research shows that vegetarians lack essential minerals for the growth of bone minerals. While consequently, healthy vegetarians have a number of protective minerals that include potassium, magnesium, anti-inflammatory phytonutrients essential in maintaining the body mass index. The vegetarian diet contains valuable amounts of phosphorus, which very essential in the development of bone minerals hence reduce the risk of osteoporosis. Fluorine aids in the accumulation of phosphate and calcium, which is essential in the reduction of osteoporosis. The fluoride primarily originates from fluoridating water. Growth of bones is essential in the prevention against osteoporosis, but the increase in the consumption of retinol may lead to fracture. Retinol is available from consuming increased amounts of animal food. For proper bone growth, it is necessary to take foods rich in Vitamin A, which is found in most vegetarian diets. A precursor of Vitamin found in most plant foods called beta-carotene does not increase the risk of fracture according to research (Mangels,). Vitamin K, which is available from plant foods, is needed in the development of proteins that are essential in bone development. Minerals are essential in the development process of bones, and the consumption of the meals that are rich in mineral components such as calcium, magnesium, and phosphorus is essential in the body. These foods are readily available in a vegetarian diet. Therefore, the consumption of plant-based foods reduces the risk of bone fracture, and hence the instances of contracting osteoporosis.

Generally, vegetarianism refers to the lifestyle where individuals consume a vegetarian diet that involves the non-consumption or little consumption of meat or meat products such as poultry, fish, cattle products. There has been researching done indicated numerous deficiencies that the diet represents; however, this paper has covered and dwelt on the numerous research that indicates a beneficial aspect of this diet. Research indicates that the use of a vegetarian diet or plant-based diet has the potential to reduce and even reverse numerous health conditions when coupled with other lifestyle changes. The vegetarian diet has shown a beneficial effect in reducing the level of risk elements that bring about cardiovascular diseases. These elements include weight gain, increased fats, and blood pressure. Therefore the vegetarian diet has been linked with the reduction of cardiovascular conditions. It has also been associated with reducing weight and decreasing the chances of developing obesity, and with that, there is a reduced chance of developing diabetes type 2.

Works Cited

AICR; (n.d.). Vegan Diet. Retrieved from American Institute for Cancer Research: https://www.aicr.org/cancer-prevention/food-facts/vegan-diet/

Appleby, Paul N., Gwyneth K. Davey, and Timothy J. Key. “Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC–Oxford.” Public health nutrition 5.5 (2002): 645-654.

Bradbury, Kathryn E., et al. “Serum concentrations of cholesterol, apolipoprotein AI and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans.” European journal of clinical nutrition 68.2 (2014): 178-183.

Castro, R. Vegetarian diet: Can it help me control my diabetes? Retrieved from Mayo Clinic: 2018, September 27.  https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117

Mangels, R. Preventing Osteoporosis. Vegetarian Journal 2005.

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National Heart, et al. Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: the evidence report. No. 98. National Heart, Lung, and Blood Institute, 1998.

Ornish D, Brown S, Scherwitz L, et al. Can lifestyle changes reverse coronary heart disease? Lancet. 1990;336(15):129-133.

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Tonstad, Serena, et al. “Type of vegetarian diet, body weight, and prevalence of type 2 diabetes.” Diabetes care 32.5 (2009): 791-796.

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Wang, Fenglei, et al. “Effects of vegetarian diets on blood lipids: a systematic review and meta‐analysis of randomized controlled trials.” Journal of the American Heart Association 4.10 (2015): e002408.