While animal rights groups may proclaim vegetarianism the ultimate diet, some medical experts have long claimed it lacks enough nutrients to be a healthy choice. But the American Dietetic Association, American Heart Association, and other scientists and organizations now are coming around and accepting a vegetarian diet as healthy and complete, as long as some requirements are met. For those considering a switch, it's important to keep in mind the pros and cons of the diet.
Good for Fighting Disease
The American Heart Association is, along with other medical organizations and private practitioners, now recommending a vegetarian diet for patients who are dealing with disease, high cholesterol and even diabetes. Giving up meat, which is high in cholesterol and saturated fat, is a great first step for those who have a tendency to obesity or with a family history of cancer (especially colon and prostate cancers). Vegetarians tend to eat more legumes and grains than meat eaters, which has been linked to stable blood sugar (essential for diabetics). Fresh vegetarian food is higher in vitamins and minerals than meat products, and can provide more nutrients without the need for added supplements. For those who are sensitive or prone to digestive problems, a vegetarian diet is easier for the body to process.
Good for Losing Weight
While being a vegetarian doesn't necessarily mean you'll lose weight, most vegetarians do tend to eat foods that are high in fiber, including beans and vegetables. Fiber is key to feeling satiated, which prevents overindulging, as well as to fending off cravings. Since there's little to no fat in the vegetable world, vegetarians tend to eat less fat.
Can Lead to Imbalances
Certain nutrients, such as Vitamin B12, are available only in animal products, so strict vegetarians (known as "vegans") who consume no animal products, including eggs and dairy, can suffer from deficiencies if no supplements are taken. Following a vegetarian diet is not automatically healthier unless a variety of foods are eaten. A vegetarian who subsists on a diet of fast food, full-fat dairy products, and baked goods or other carbohydrate-heavy foods (especially those made with refined grains and sugar) can end up gaining weight or suffering from malnutrition as a result. Iron deficiencies can be an issue for vegetarians, so supplementation should be discussed with a medical practitioner, especially for women of childbearing age. As an alternative, regular intake of dark-green, leafy vegetables and dried beans (along with vitamin C, which helps iron absorption) or iron-enriched dairy products.
Difficult for Children and Special Populations
While a vegetarian diet is relatively simple to follow for most people, certain age groups or populations may need special dietary care in order to maintain optimal health after giving up meat. This is especially true of children and teens, who need additional amounts of calcium and iron to help with brain and bone development. Those on a vegan diet will need special supplementation to ensure that all their dietary needs are met. The same is true during menopause and pregnancy, as well as for those suffering from anemia and other debilitating medical conditions.
Good for the Environment
A vegetarian diet is a cruelty-free way to eat. Mistreatment of farm animals is an often-cited reason for people to give up meat. Not only are animals killed for food, but many also die because they are not useful to the industry. For example, male chickens are often killed at birth because they are not useful for egg laying. Meat production is also damaging to the environment. Waste from meat processing plants causes water pollution and leads to the devastation of the rain forest, as most cattle raised to produce beef are raised in South America and other warm-climate areas.
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