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Expert Reviewed
Vegetarian diets feature reduced or zero consumption of animals and animal-based products. These largely plant-based diets can range from eating plans that simply include no meat to plans that include no animal products at all, including no eggs, dairy and even honey.
While there is a slight potential for vitamin or mineral deficiencies, when well-planned, a vegetarian diet may provide certain health benefits, and may even save you money at the grocery store.
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People often follow a vegetarian eating plan for potential health benefits, for religious reasons, or because of a focus on animal rights and/or a desire to make a social and environmental impact. It’s a diet and lifestyle that focuses on plant-based nutrition. When balanced nutritionally, a vegetarian diet is healthy for all stages of life and, in general, is more environmentally sustainable than meat-based diets, according to a statement from the Academy of Nutrition and Dietetics.
There are a variety of vegetarian diet eating styles, each one with a different focus. None of them include meat or poultry. Here are five of the most popular versions.
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The vegetarian diet allows for an eating plan full of fruits, vegetables, pulses (legumes or beans), whole grains, nuts and seeds—and potentially dairy and eggs, depending on which type of vegetarian eating plan someone chooses to follow. No matter which plan one chooses, research shows that it’s important to focus on eating a wide variety of foods in order to achieve balanced nutrition, and supplementation of certain nutrients may be necessary, especially vitamin B12 and iron.
Studies suggest that vegetarian diets may help people lower their risk of heart disease, type 2 diabetes, obesity, hypertension and certain types of cancer. In fact, a recent study in BMC Medicine observing more than 400,000 U.K adults showed an association between low meat consumption and a lowered risk of certain cancers, such as colorectal, breast and prostate cancer. While it’s important to note that researchers say a few issues outside of diet (including participants’ cancer detection practices and smoking habits) could have also been at play, they did conclude that “being a low meat-eater, fish-eater, or vegetarian was associated with a lower risk of all cancer[1].”
One key fact to keep in mind about vegetarian diets is that, just like animal-based foods, not all plant-based foods are optimal choices. Ultra-processed foods, such as processed “meats” (like plant-based chicken nuggets), plant-based yogurts and beverages, as well as plant-based processed snacks, may include additives like added sugars or excess salt, and thus should be eaten in moderation.
An increased risk of bone disorders, such as osteoporosis, may be possible in some people who follow a vegetarian diet, especially if they omit all dairy products and don’t include calcium-rich plant foods.
“Putting it simply, as with most diets out there, there are ways to do [a vegetarian diet] well and there are ways to do it poorly,” explains Andrea Del-Olmo, N.D., a naturopathic physician based in Portland, Oregon. “The most common nutrient deficiencies that I see in vegetarian diets are iron and B12,” says Del-Olmo. “Heme iron, or iron from animal sources, is often considered more bioavailable, which means sourcing iron from vegetarian or vegan foods can be a little more tricky.” It’s also possible that vegetarians may have a decreased protein intake, she adds.
Additionally, individuals with chronic digestive disorders, such as irritable bowel syndrome (IBS) and irritable bowel disease (IBD) may have a hard time eating a mainly plant-based diet as plants can be more challenging to digest compared to animal proteins due in part to their fiber content.
Despite some potential nutrient downsides, a vegetarian diet may be quite beneficial for a wide variety of people, including those who have dyslipidemia (unhealthy levels of fat in the blood), specifically elevated LDL (“bad”) cholesterol levels. That’s because of the “increased intake of high-fiber foods and a higher intake of fresh fruits and vegetables, which have a positive impact on maintaining healthy cholesterol levels,” continues Del-Olmo.
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Plant-based eating is not new to me, as I was vegetarian and vegan for about 14 years of my life. I slowly started reincorporating animal products into my diet as I studied Chinese medicine, and especially during pregnancy. These days my diet consists mainly of plants, but I do enjoy animal products, such as farm-raised eggs and organic meats. For this review, I dove back into vegetarianism, lacto-ovo to be exact, for seven days to remember the feeling in my body and relive the grocery shopping and meal cooking experiences.
A few meals I incorporated into my seven-day vegetarian experience included:
During my seven-day vegetarian diet, I noticed that my shopping cart was more colorful, as I stocked up on more fruits and vegetables to take the place of meat. I also found myself eating more grains—such as quinoa, pasta and rice—in order to make my meals feel heartier.
As an added bonus, I found my grocery bill was more affordable when I omitted meat from my diet and instead filled in my cart with grains, legumes, fruit and vegetables.
Ultimately I returned to my carnivorous ways, and reintroduced meat, seafood and poultry back into my diet. Based just on my personal experience, I find that my digestion and energy levels are best when I omit overly-processed foods and refined sugars, for instance. It has taken me years to define the “right” diet for my body, especially as my body changes and ages. Experimenting with food and listening to what my body wants, and how it feels, allows me to make the best choices.
So listen to your body. While one of the many varieties of a vegetarian diet may be ideal for you, it’s important to do your own research, talk with your doctor or a nutritionist and make sure you feel your best while following this particular diet.
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Lenore Cangeloso is a board-certified acupuncturist and herbal medicine practitioner based in Oregon. She graduated with honors from Oregon College of Oriental Medicine in 2016 and obtained her bachelors of science from Oregon State University. She is also a registered yoga Instructor with a 200-hour certification from the Kripalu Institute in Massachusetts. Cangeloso has spent many months traveling to deepen her knowledge of the human body, studying massage in Thailand and traditional crafts in Mexico and Indonesia. She is a dedicated and skilled practitioner who strives to help her patients achieve optimal states of well-being.
Jackie Newgent, R.D.N., C.D.N., is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson and food writer. She’s the author of several cookbooks, including her newest, The Clean & Simple Diabetes Cookbook. Newgent has been a healthy culinary instructor at the Institute of Culinary Education for more than 20 years and is a private plant-based cooking coach. She’s also a former national media spokesperson for the Academy of Nutrition and Dietetics and has made guest appearances on dozens of television news shows, including Good Morning America. Jackie Newgent is based in Brooklyn, New York. You can find her plant-based recipes on her blog.