There are many reasons to become vegetarian, not the least of which is better health. Anyone can reduce their risk of getting diseases such as heart disease, cancer and diabetes. Here are some of the benefits people may see if they eliminate meat from their diet and include healthy vegetarian substitutes.
Vegetarianism and Reduced Risk of Heart Disease
A vegetarian diet can reduce the risk of heart disease because it is virtually cholesterol free. Cholesterol only appears in animal products, so if you avoid these foods, you're cholesterol levels will be lower.
Vegetarian diets also tend to be lower in saturated fats, since meat is a major source of this in the diet. Saturated fats are considered harmful fats that can contribute to heart disease. However, vegetarians need to watch how much high fat dairy products they consume, since these can also contribute a significant amount of saturated fat to the diet.
People consuming a vegetarian diet also tend to get high amounts of potassium due to the range of vegetables they eat. Potassium can help reduce the effect of sodium on the body and reduce blood pressure.
Vegetarian Diet and Reduced Risk of Cancer
Most vegetables and fruits are high in antioxidants, which are plant chemicals, or phytochemicals, that neutralize free radicals. Free radicals are harmful substances in the body that can disrupt cell function and lead to cancer.
Some of the foods that are highest in antioxidants include blueberries and other berries, shiitake mushrooms, and bright orange fruits and vegetables. As a general rule, the more colorful the food, the higher the antioxidant content.
Vegetarianism and Reduced Risk of Diabetes
Diabetes is another condition that vegetarians have a lower risk of getting. Vegetarians tend to consume a diet that is high in fiber, since all vegetables and fruits contain fiber, and vegetarians' main source of protein, beans and legumes, are excellent sources of fiber as well.
This can not only improve the digestive system function but also help people lose weight. Foods that are high in fiber help people feel full longer, which may mean they'll eat less. People at a healthy body weight have a lower risk of diabetes.
Switching to a vegetarian diet is not necessarily a cure-all for these disease. Junk food, full-fat cheese, and white bread and pasta are all vegetarian foods that are not healthy. But by cutting out meat and choosing plenty of whole grains, beans and legumes, fruits and vegetables, anyone can reduce their risk of these diseases and enjoy a delicious, varied diet.
Sources:
Benefits of Vegetarianism, “Seven Common Vegetarian Health Benefits,” March 27, 2010
Mayo Clinic, "Vegetarian Diet: Can It Control My Diabetes?" April 22, 2010
Karen Sheviak - Karen is a freelance editor who has worked for several of Canada's top consumer magazines, including Style at Home, Today's Parent, ...
