EVALUATION OF THE VEGETARIAN DIET

Evaluation of the Vegetarian Diet

Jessica Kinsey

Word Count: 1, 939

EVALUATION OF THE VEGETARIAN DIET

Abstract
The vegetarian diet is a controversial topic, due to the inconsistencies and lack of
conclusive evidence. Research suggests that compliance to a vegetarian diet may provide
protection against various chronic diseases, such as diabetes, lung cancer, and heart disease, as
well as promote a healthy lifestyle and longevity. Despite these benefits, research indicates that
vegetarian diets are associated with an assortment of deficiencies including iron, zinc, protein,
vitamin B12, and other trace minerals. Ultimately, every diet provides an extensive amount of
benefits and risks. As a result, a diet should be designed specifically for each individual. Further
research should be performed in order to thoroughly investigate the vegetarian diet and provide
conclusive information.

EVALUATION OF THE VEGETARIAN DIET

Evaluation of the Vegetarian Diet

The consumption of a vegetarian diet has been associated with important health benefits.
A vegetarian diet is commonly defined as a diet in which meat, poultry, and fish is not consumed
(Hart, 2009). Those who follow a vegetarian diet often consume ample amount of fruits,
vegetables, whole grains, legumes, nuts, and dairy. People become vegetarians for a variety of
reasons including health, religion, sustainability, and even income (Becoming a vegetarian,
2009). According to Hart (2009), approximately 2.5 percent of U.S. adults are vegetarians.
Research shows that compliance to a vegetarian diet provides protection against chronic disease,
such as heart disease, cancer, and diabetes (Becoming a vegetarian, 2009). It is evident that
following a vegetarian diet may even promote longevity (Vegetarianism: addition by subtraction,
2004). Ultimately, all diets provide potential benefits, along with potential risks. Research
indicates that adherence to a vegetarian diet may result in an assortment of deficiencies. It is
apparent that vegetarians are especially at risk for deficiencies in iron, zinc, and other trace
minerals (Hunt, 2003). Despite the inconclusive evidence, a diet must be altered for the
individuals needs and must be implemented with a healthy lifestyle in order to achieve all
possible benefits.
Benefits of a Vegetarian Diet
It is evident that a vegetarian diet provides excess amounts of plant-based foods. Plant
foods are rich in vitamins, minerals, fiber, phytochemicals, antioxidants, and even protein (Hart,
2009). Because plant foods consumed in the vegetarian diet are low in saturated fat, cholesterol,
calories, and other harmful substances, health is optimized in this specific diet (Becoming a
vegetarian, 2009). Thus, vegetarian diets are protective against chronic diseases.

EVALUATION OF THE VEGETARIAN DIET

Heart Disease
Research shows that a vegetarian diet lowers blood pressure, cholesterol, and lipid levels,
in turn lowering the risk of heart disease (Vegetarianism: addition by subtraction, 2004). The
decreased risk of heart disease may be associated with the excessive consumption of fruits and
vegetables and the decreased consumption of saturated fat and cholesterol (Becoming a
vegetarian, 2009). According to Hart (2009), a study determined that consumption of fruits and
vegetables, specifically dark leafy greens and vitamin C fruits, decreased the risk of
cardiovascular disease. In this same study, it was evident that whole grains were also associated
with decreased risk. In addition to these foods, nuts may also reduce the risk of developing
cardiovascular disease. Because nuts have low glycemic index, antioxidants, protein, fiber, and
healthy fatty acids, they are said to be heart protective (Becoming a vegetarian, 2009). In fact,
people who consumed nuts at least four times a week reduced the risk of cardiovascular disease
by 37% (Hart, 2009). In addition, the lower levels of obesity among vegetarians and high
antioxidant status contribute to the decreased risk of ischemic heart disease (Hart, 2009). Lastly,
it is apparent that vegetarian diets also decrease blood pressure, which prevents the development
of heart disease (Dwyer, 1988).
Diabetes
Research suggests that consumption of meat increases the risk of type 2 diabetes by 29%
(Hart, 2009). This study also indicated that those who followed a long-term meat eating diet
increased the probability of developing type 2 diabetes by 74%, in comparison to those who
followed a long-term vegetarian diet. It is also evident that a vegetarian diet aids in the
management of diabetes. Foods consumed in the vegetarian diet are typically low in cholesterol,

EVALUATION OF THE VEGETARIAN DIET

which is beneficial for the heart, a common complication of diabetes. It also appears that
vegetarian diets provide ample amounts of fiber, which helps diabetics in blood sugar control
(Vegetarianism: addition by subtraction, 2004).
Cancer
Numerous studies suggest that eating fruits and vegetables reduce the risk of developing
cancer. Evidence suggests that vegetarians have a lower risk of cancer than nonvegetarians. In
fact, no meat consumption has been proven to eliminate the risk of colon cancer (Becoming a
vegetarian, 2009). According to Hart (2009) and Dwyer (1988), multiple studies also support that
vegetarian diets are associated with decreased risk for colon cancer. Research conducted by
Dwyer (1988) shows that vegetarian diets may also decrease the risk for breast cancer. Factors
associated with the vegetarian diet linked to this decrease in risk include weight, fat
consumption, fiber, carotene, and trace minerals (Dwyer, 1988). The incidence of developing
lung cancer is greatly decreased by the consumption of a vegetarian diet as well, due to excessive
fruit and vegetable consumption. It is evident that vitamins found in fruits and vegetables, such
as selenium, vitamin E, and vitamin C are protective against lung cancer, according to Dwyer
(1988). Although strong evidence exists in regards to vegetarian diets preventing cancer, more
research should be done to provide more accurate information and conclusions.
Weight, Bone Health, and Longevity
According to Hanes (2009), vegetarians have a lower body mass index, in comparison to
nonvegetarians. It is evident that most vegetarians are lean and close to desirable weight, as a
result of a low-fat and high fiber diet (Dwyer, 1988). Not only is weight affected by vegetarian
diets, but bone health is affected as well. Many fruits vegetables provide sufficient amounts of
calcium, as well as high levels of magnesium and potassium. These concentrations reduce blood

EVALUATION OF THE VEGETARIAN DIET

acidity, in turn lowering the excretion of calcium, which helps build strong bones (Becoming a
vegetarian, 2009). Vegetarian diets may also provide bone health due to low consumption of
animal protein. Research shows that animal protein may extract calcium from the bones
(Vegetarianism: addition by subtraction, 2004). This research also suggests that soy products
may prevent bone loss or slow the process. Ultimately, longevity is a prevalent benefit of a
vegetarian diet. Research indicates that people who consume meat do not live as long as
vegetarians. In fact, a study showed those who ate meat at least once a week had a 15% increase
in mortality, compared to those who do not eat meat (Vegetarianism: addition by subtraction,
2004). Other studies concluded that the increased longevity for vegetarians was associated with
consumption of fiber and healthy fatty acids (Dwyer, 1988).
Summary of Benefits
Multiple studies show the benefits of following a vegetarian diet. Among these benefits
include the protection against heart disease, diabetes, cancer, and obesity. Vegetarian diets may
also contribute to bone health, longevity, and weight management. These beneficial effects occur
as a result of high consumption of fruit, vegetable, whole grain, legume, and other plant-based
foods. Thus, this diet is sufficient in antioxidants, vitamins, minerals, healthy fatty acid, and
protein. Because there is no consumption of meat, the diet provides low saturated fat, cholesterol,
and other harmful fats.
Risks and Deficiencies Associated with a Vegetarian Diet
Although the vegetarian diet has potential health benefits, there are still risks associated
with developing nutritional deficiencies. It is evident that vegetarians may need to consume more
fortified foods or supplements to ensure proper nutrition (Hart, 2009). Most concerns regarding

EVALUATION OF THE VEGETARIAN DIET

vegetarian diets are focused on protein, vitamin B, iron, zinc, selenium, omega-3 fatty acids, and
calcium.
Protein
Because the protein found in plants differs from animal protein, it is necessary for
vegetarians to consume additional amounts of protein. Thus, vegetarians must pair protein
sources together in order to obtain complete proteins because some sources lack essential amino
acids. As a result, a wide variety of protein sources should be consumed to prevent deficiency
(Becoming a vegetarian, 2009).
Iron
Iron found in meat is more readily available than the iron found in plant foods. The
absorption of iron from plant sources is enhanced by vitamin C, but may be inhibited by the
consumption of whole grains, beans, and nuts (Becoming a vegetarian, 2009). According to Hunt
(2002), a study was performed on men who consume meat sources and those who consume plant
sources to acquire iron. The study showed that men consuming meat absorbed eight times more
iron than those who used plant sources to obtain iron. Thus, vegetarian diets may cause
deficiencies in iron status as a result of the availability of the iron. It is also evident that iron may
not be absorbed efficiently, due to lowered amounts of fat in the diet (Kies, 1988). Vegetarian
diets may also increase the risk for iron deficiency as a result of soy consumption, which has
been noted to lower the absorption rate (Freeland-Graves, 1988). According to Hunt (2003),
various studies indicate the poor availability of iron in the vegetarian diet and acknowledge the
potential deficiencies that may occur.
Zinc

EVALUATION OF THE VEGETARIAN DIET

Whole grains, beans, seeds, and legumes reduce the absorption of zinc (Becoming a
vegetarian, 2009). Zinc absorption may also be reduced in the vegetarian diet, as a result of
lowered amounts of fat and animal protein in the diet (Kies, 1988). Hunt (2003) also indicates
that zinc bioavailability is limited in the vegetarian diet due to the elimination of meat in the diet
and may result in deficiency. Not only does the elimination of meat contribute to decreased zinc
absorption, but soy does as well. According to Freeland-Graves (1988), studies suggest that the
consumption of soy products hinder the absorption of zinc. In addition to research described by
Freeland-Graves (1988), calcium has also been noted to alter zinc bioavailability. It is apparent
that certain foods should be avoided or monitored in order to obtain appropriate levels of zinc in
the diet.
Omega-3 Fatty Acids and Vitamin B12
Because most vegetarians do not consume fish, they have low levels of DHA and EPA,
which are essentially healthy fatty acids (Becoming a vegetarian, 2009). Plant foods can be
transformed into these fatty acids; however it does not occur very efficiently. Because
vegetarians do not consume fish or meat, vitamin B12 is at risk for deficiency as well. If a
vegetarian includes dairy products in the diet, there is no risk for this type of deficiency. If a
strict vegetarian diet is followed, a deficiency may occur and cause neurological problems
(Becoming a vegetarian, 2009). Thus, it is important to obtain a balanced diet and achieve all
sources of omega-3 fatty acids and vitamin B12, as the dietary restrictions and preferences allow.
Summary of Risks and Deficiencies
Despite all of the potential nutritional inadequacies faced by a vegetarian diet, certain
precautions can be implemented to avoid deficiencies. It is evident that mineral inadequacies
may be conquered by limiting the consumption of fiber, avoiding consumption of excess soy,

EVALUATION OF THE VEGETARIAN DIET

maintaining adequate energy, and eating a variety of nutrient dense food (Freeland-Graves,
1988). According to the 2005 Dietary Guidelines for Americans and the food guide, it is
recommended to increase the intake of dark green and yellow vegetables, fruits, legumes, whole
grains, nuts, and seeds to compensate for nutrients lacking in other areas (Jacobs, Haddad,
Lanou, & Messina, 2009).
Conclusion
The 2005 Dietary Guidelines for Americans emphasized the importance of a plant based
diet and ensured the public that adequate diets can be achieved through a vegetarian diet (Jacobs
et al.). Among the benefits of a vegetarian diet include reduction of blood pressure, decreased
risk of heart disease, weight management, diabetes prevention and management, increased
longevity, and an overall healthy lifestyle. These benefits occur as a result of increased
consumption of fruits, vegetables, whole grains, legumes and decreased consumption of meat. In
turn, the vegetarian diet provides ample amounts of vitamins, minerals, fiber, and antioxidants
and provides low amounts of saturated fat and cholesterol. However, some research suggests that
a vegetarian diet may cause nutrient deficiencies; specific areas include protein, calcium, zinc,
omega-3 fatty acids, and vitamin B12. Ultimately, all diets are associated with benefits as well as
risks. A diet should be catered to meet the needs of the individual and should be monitored
carefully. It is evident that research must be continued in order to accurately evaluate the
vegetarian diet and provide conclusive evidence.

EVALUATION OF THE VEGETARIAN DIET

10

References
Becoming a vegetarian. Avoiding meat is only one part of the picture. A healthy vegetarian diet
should be chock-full of foods with known benefits. (2009). Harvard Women's Health
Watch, 17(2), 4-6.
Dwyer, J. (1988). Health aspects of vegetarian diets. The American Journal Of Clinical
Nutrition, 48(3 Suppl), 712-738
Freeland-Graves, J. (1988). Mineral adequacy of vegetarian diets. The American Journal Of
Clinical Nutrition, 48(3 Suppl), 859-862
Geisel, J., Schorr, H., Bodis, M., Isber, S., Hbner, U., Knapp, J., & ... Herrmann, W. (2005).
The vegetarian lifestyle and DNA methylation. Clinical Chemistry And Laboratory
Medicine: CCLM / FESCC, 43(10), 1164-1169.
Hart, J. (2009). The Health Benefits of a Vegetarian Diet. Alternative & Complementary
Therapies, 15(2), 64-68. doi:10.1089/act.2009.15202
Hunt, J. (2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. The
American Journal Of Clinical Nutrition, 78(3 Suppl), 633S-639S.
Hunt, J. (2002). Moving toward a plant-based diet: are iron and zinc at risk?. Nutrition Reviews,
60(5 Pt 1), 127-134.
Jacobs, D., Haddad, E., Lanou, A., & Messina, M. (2009). Food, plant food, and vegetarian diets
in the US dietary guidelines: conclusions of an expert panel. The American Journal Of
Clinical Nutrition, 89(5), 1549S-1552S. doi:10.3945/ajcn.2009.26736C
Kies, C. (1988). Mineral utilization of vegetarians: impact of variation in fat intake. The
American Journal Of Clinical Nutrition, 48(3 Suppl), 884-887.
Vegetarianism: addition by subtraction. An increasing number of studies are finding health
benefits from a low- or no-meat diet. (2004). Harvard Health Letter / From Harvard
Medical School, 29(4), 6.