The Benefits of a Vegetarian Diet

The benefits of a vegetarian diet range from reduced rates of obesity, hypertension and coronary heart disease, to lower incidences of diet-related cancers, diverticular disease, type II diabetes, constipation and gall stones.

In 1997, The World Cancer Research Fund recommended opting for a diet rich in fruits, vegetables and legumes, and decreasing the intake of processed starchy foods, as well as grilled, cured and smoked meats and fish. These methods of preparing meat produce carcinogens which are then ingested by the consumer.

Hundreds of studies have shown that people who mainly eat a vegetarian diet have about half the risk of being diagnosed with cancer. Foods that stimulate the immune system and have been proven to possess anti-oxidant, cancer-fighting properties include broccoli, Brussels sprouts, cabbage, cauliflower, carrots, celery, parsley, citrus, tomatoes, cucumber, grapes, cantaloupe and berries, as well as beans, whole grains, flaxseed, many nuts and various other seasoning herbs such as cilantro, caraway, dill, garlic, onions, chives, ginger, turmeric, rosemary, thyme, oregano, sage and basil.

In one study, people who had been vegetarians their whole lives had a 24 per cent lower incidence of coronary heart disease compared to meat eaters. Fruits and vegetables contain folic acid, dietary fiber, potassium, magnesium and other polyphenolic antioxidants that can protect against cardiovascular disease. Vegetarian diets are generally lower in saturated fat and cholesterol too, which means that vegetarians typically have lower blood cholesterol levels than meat eaters.

Though high in fat, nuts are naturally low in saturated fat and also contain vitamins and minerals such as potassium, copper, folic acid, vitamin E, magnesium, dietary fiber, phytosterols, tocotrienols and polyphenolics, all of which can contribute to the prevention of diabetes.

While there are some risks involved in vegetarianism such as vitamin deficiencies, anemia and low protein, the benefits of a properly planned vegetarian diet far outweigh the possible risks (which are virtually eliminated with proper education and planning).