Does Being a Vegetarian Really Help?

Being a vegetarian is often considered equals to having a good intake of food and
healthy diets which leads to several health benefits. The cause of the perception mainly
comes from the fact that vegetarian does not eat meat in their diets. The term vegetarian is
used to refer to individual who does not eat any meat or fish. The sub-classification of
vegetarian is lacto-ovo vegetarians, which is used to refer to those who still eat eggs and/or
dairy products (Key et al., 2006). Even though the number of vegetarians and the
understanding of the health effects of vegetarian may be rising in some countries, the truth of
its health effects still remain uncertain (Key et al., 1999a) as people still have their doubts in
it. However, studies found that being a vegetarian does significantly lower several health
risks. At least, there are three beneficial health effect that being vegetarian can give.

First, being vegetarian can lower the risk of being obese. Studies found that
vegetarians have lower BMI when being compared to those who are non-vegetarians (Key et
al., 1999b). The lower BMI contributes to the lower numbers of vegetarians who are obese.
Even though the exact reason to this founding is still debatable, it is believed that this
happens due to the fact that vegetarians consume lower protein intake while at the same time
have higher fibre intake. The fact that vegetarians do not eat meat and only eat dairy
products and/or eggs as the animal products also contributes to this finding. It is because
vegetarians become less consumptive of the mean fat that is contained in meat products.

Second, vegetarians are reportedly have a lower total plasma cholesterol when being
compared to non-vegetarian (Key et al., 1999b). The nature that vegetarians do not consume
meat and fish or other meaty products also contributes to this health benefit. Studies also
reported that the composition of plasma cholesterol in vegetarian women tends to be lower
when compared to vegetarian men. It is suggested that in order to have a lower percentage of
plasma cholesterol, a vegetarian also needs to manage their diet. It is because the result of this
percentage depends on the diet that vegetarian practices, particularly intakes that are related
to saturated and unsaturated fatty acids. A diet that is suggested by expert is the one that has a
cholesterol-lowering diet, such as soybeans and nuts (Jenkins et al., 2003).

Finally, being a vegetarian can lower the risk of hypertension. It is important to note
that hypertension is usually related to high intake of salt, obesity, and alcohol consumption
(Key et al., 2006). However, since being a vegetarian can lower the risk of obesity, then one
of the risk factors on this list can already be reduced. Studies revealed that vegetarians have
lower blood pressure when being compared to non-vegetarians, in which the difference lies
between 2-10 mmHg (Beilin et al., 1988). The lower BMI that vegetarians have is stated to
be the main cause of this finding. However so, other studies also revealed that the difference
is not that significant. Even so, being a vegetarian can really reduce the risk of having high
blood pressure, which can further contribute to lower chance of having hypertension.

In conclusion, even though there are still doubts about the positive effect that being a
vegetarian can give to human bodies, recent studies found that there really are several health
benefits that can be taken from being a vegetarian. However, it is important to note that in in
order to get the best benefit of being a vegetarian, one needs to create and follow an adequate
vegetarian diet in order to meet the perfect balance of nutrition. It is as highlighted by the
American Dietetic Association and Dietitians of Canada (2003) that an adequate vegetarian
diet can be adequate for all stages of age, including infant. Therefore, it becomes even more
important to raise understanding about what vegetarian is and how to practice it. Of course, it
is a choice to become a vegetarian or non-vegetarian. However, it is important to understand
one so that a better awareness can be built.

References

American Dietetic Association and Dietitians of Canada. (2003). Position of the American
Dietetic Association and Dietitians of Canada: Vegetarian diets. Journal of the
American Dietetic Association 103, 748–765.

Beilin, L. J., Rouse, I. L., Armstrong, B. K., Margetts, B. M., & Vandongen, R. (1988).
Vegetarian diet and blood pressure levels: incidental or causal association? American
Journal of Clinical Nutrition, 48, 806–810.

Jenkins, D. J., Kendall, C.W., Marchie, A., Faulkner, D. A., Wong, J. M. (2003). Effects of a
dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-
reactive protein. Journal of the American Medical Association, 290, 502–510.

Key, T. J., Davey, G. K., & Appleby, P. N. (1999a). Health benefits of a vegetarian diet.
Proceedings of the Nutrition Society, 58, 271–275.
Key, T. J., Fraser, G. E., Thorogood, M., Appleby, PN., Beral, V., Reeves, G. (1999b).
Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative
analysis of 5 prospective studies. American Journal of Clinical Nutrition 70, 516–524.

Key, T. J., Appleby, P. N., & Rossel, M. S. (2006). Health Effects of Vegetarian and Vegan
Diets. Proceedings of the Nutrition Society, 65, 35-41. DOI:10.1079/PNS2005481.