In the last few decades, society has gotten pickier and pickier with the foods we choose to develop and eat. Cultural and geographic differences obviously come into play when determining diet, but one of the most overlooked factors is nutritional trends. A closer look into the nutritional value of vegetarianism and veganism (two of the most popular diets) can help us understand how big of a role they play in our health and discover more about the medicine behind it.
Vegetarianism is the least risky diet, but that’s not to say it’s perfect. Because vegetarians abstain from meat, they miss out on direct access to vital proteins in their meals. Instead, they consume large amounts of protein-rich plants like nuts, seeds, legumes, and tofu. There are many different subsets of vegetarianism and many different intentions behind the diet. When most people think of vegetarians, they’re referring to lacto-ovo vegetarians, those who don’t eat meat, poultry, or fish, but do eat eggs and dairy products. Lacto vegetarians follow a similar regimen but without eggs. Ovo vegetarians eat no meat, poultry, fish, or dairy products, but do eat eggs. And finally, partial vegetarians usually avoid meat but sometimes eat fish or poultry. A study by Harvard Medicine concluded that “vegetarians are, on average, 25% less likely to die of heart disease.” Studies also suggest that a vegetarian diet can decrease risk of type 2 diabetes but also decrease overall bone health. It all depends on what a vegeterian chooses to eat. Ice cream, potato chips, and soda are all vegetarian foods, but eating them in excess will be detrimental to one’s health.
While many vegetarians approach their diet from a nutritional standpoint, veganism is a more strict diet usually followed for ethical purposes. On top of a regular vegetarian diet, vegans don’t eat any type of dairy or dairy products. This includes milk, eggs, butter, etc. Many do it as a moral stance against the dairy and animal industry; others as a testament to their own ability to self-regulate. While veganism is generally considered nutritionally sound (cuts out lots of fatty ingredients), it leaves a lot of vital nutrients out too. Vitamins D, B12, and C, along with iron, have to be consumed in more creative ways. Veganism requires a strong will and provides little room for error, but those who successfully pursue it are rewarded with a rich amount of antioxidants, decreased risk for various cancers, and low cholesterol.
As the food industry continues to grow, it’s important to recognize the pros and cons of different dieting techniques and nutritional fads. Each person has to make their own decision about their own eating habits, but everyone should know how much of a difference our foods make in our lives.
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Article written by Anna Cernich
Article edited by Zain Qureshi
Graphics by London San Luis
Group advised by Aashima Sagar