Hot Topic: Vegetarian Diet

The vegetarian diet is gaining popularity given its proven health benefits. Many people are making a shift away from red meat and poultry and opting to include more plant-based proteins. As more and more people begin to make this shift in eating patterns, both vegetarians and non-vegetarians have questions about the safety and health benefits of this diet. In this article, the top questions are answered according to the position of the Academy of Nutrition and Dietetics.

What are the different types of vegetarians?

Vegetarians who consume plant-based foods and dairy products are known as lacto-vegetarians. Those who consume plant-based foods and eggs are called ovo-vegetarians, and those who consume both dairy and eggs are called lacto-ovo vegetarians. Vegans consume only plant-based foods; they exclude meat, poultry, dairy and eggs.

Do vegetarians need to take supplements?

Most people can meet all their nutrient needs on a well-balanced vegetarian diet. However, research shows some plant-based eaters, especially vegans, may need to supplement with vitamin B12 since there aren’t any adequate plant-based forms of this nutrient. Other nutrients to consider include vitamin D and iron. Vegetarians and vegans can get vitamin D from fortified orange juice, cereals and mushrooms, but a supplement is recommended if dietary intake is inadequate. Vegetarians can get iron from plant-based foods including beans, tomatoes, baked potatoes, soy beans and green leafy vegetables. Combining iron-rich foods with vitamin C-rich foods, such as broccoli, kale, citrus fruits and collard greens can help boost iron absorption.

What foods should vegetarians eat to get enough protein?

The Recommended Dietary Allowance of protein is 0.8 grams of protein per kilogram of body weight. However, research shows that protein in plant foods is not absorbed as readily in the body as the protein from animal foods. Thus, it is recommended that vegetarians and vegans aim to get one gram of protein per kilogram of body weight; this is about 68 grams of protein for a 150-pound adult. Plant-based protein sources include legumes, whole grains, nuts, nut butters, soy products and seeds.

Will a vegetarian diet lead to weight loss?

Research does show that vegetarians and vegans tend to weigh less than non-vegetarians and that a plant-based diet supports short-term and long-term weight loss.

There are many people following a vegetarian diet who do not lose weight or achieve a healthy weight. A healthy vegetarian diet is not as simple as excluding meat; a vegetarian diet should include plenty of fruits, vegetables, whole grains and legumes. Simply replacing meat with processed, refined vegetarian foods can harm weight loss efforts. For weight loss and weight maintenance, the focus should be on high-fiber, nutrient-dense foods.

Bottom Line: Overall, research shows that a vegetarian diet can be very healthy and may prevent chronic disease and promote a healthy weight. There is much more to a vegetarian eating pattern than simply excluding meat; a well-planned vegetarian diet that includes a variety of colorful plant foods is necessary to meet all nutrient needs. Those interested in following a vegetarian diet can read more information on www.eatright.org or work with a registered dietitian for a well-balanced plan.

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