The has always been a constant debate between vegetarian and non-vegetarian lifestyles which often centres on ethical, environmental, and health considerations.
Vegetarians argue for compassion towards animals, citing the ethical implications of taking lives for sustenance. They also champion environmental sustainability, pointing out the resource-intensive nature of meat production.
On the flip side, non-vegetarians contend that humans evolved as omnivores, requiring a diverse diet for optimal health. They highlight the nutritional benefits of meat, such as protein and essential vitamins, arguing that a well-balanced diet can include animal products responsibly sourced.
Ultimately, the choice often reflects personal values, cultural influences, and a desire to strike a balance between ethical, environmental, and nutritional considerations. However, which type of diet really helps in providing a long and healthy life?
What are the benefits and side-effects of vegetarian diet?
A 2023 study published in the Nutrition, Metabolism and Cardiovascular Diseases Journal revealed that following a vegetarian diet compared to a non-vegetarian diet was advantageous in lowering the risk of incidence and mortality associated with obesity, overweight, and ischemic heart disease. Vegetarian diets were also linked to a lower risk of hypertension and positively affected plasma parameters and type 2 diabetes risk.
Another 2023 study published in the Advances in Integrative Medicine journal revealed that following a vegetarian diet for a longer duration can help in maintaining a healthy weight and prevent central obesity by avoiding processed foods.
“A vegetarian diet offers numerous health benefits, including a lower risk of heart disease, hypertension, and certain cancers. It tends to be rich in fiber, vitamins, and antioxidants, promoting digestive health and reducing inflammation. In addition, a well-planned vegetarian diet may aid in weight management and contribute to a lower environmental impact compared to meat-based diets,” Nupuur Patil, Nutritionist told Financial Express.com.
However, vegetarian diets may sometime lack essential minerals too. According to a 2017 study from Switzerland, some vegetarians may not get enough vitamin B-6 and niacin from their diets, while vegans may have a higher risk of zinc and omega-3 deficiency than those who eat some animal products.
“Therefore, careful planning is necessary to ensure adequate intake of these nutrients. Some people may also struggle to obtain sufficient protein, potentially impacting muscle mass. However, a balanced and varied vegetarian diet is suggested for substantial health benefits with proper nutrition awareness,” Patil said.
What are the benefits and side-effects of a non-vegetarian diet?
A non-vegetarian diet is a bag full of nutrients like high-quality protein, vitamin B12, iron, zinc, and omega-3 fatty acids found abundantly in animal products.
According to Patil, these nutrients support muscle function, red blood cell production, and overall health. Also, the inclusion of lean meats can aid in weight management as well.
“But as mentioned earlier, balance is the key as excessive consumption of red and processed meats is associated with an increased risk of heart disease and certain cancers. these diets may also be high in saturated fats and cholesterol, potentially impacting cardiovascular health. Ethical and environmental concerns related to meat production are additional considerations. A balanced approach, incorporating lean meats, fish, and plant-based foods, can optimize the benefits while minimizing potential side effects,” she highlighted.
How do non-vegetarian and vegetarian diets affect the human body?
Both diets impact the human body differently due to their distinct nutritional compositions. A non-vegetarian diet is rich in animal products and provides high-quality protein, essential B vitamins, iron, and omega-3 fatty acids, Patil explained.
“This promotes muscle development, supports red blood cell production, and aids in cognitive function. In contrast, a vegetarian diet, centered around plant-based foods, offers fiber, antioxidants, and various vitamins. It may reduce the risk of heart disease and hypertension but requires careful planning to avoid nutrient deficiencies like B12, iron, and omega-3 fatty acids,” she added.
Both diets can be healthy when well-balanced, emphasizing a variety of nutrient-dense foods to meet individual nutritional needs, she pointed out.
“Your meals should be completely dependent on your health needs, dietary preferences, and lifestyle. No matter if it is vegetarian or non-vegetarian, your diet should tick on balanced nutrient intake, prevent deficiencies, and address specific health goals like weight management or disease prevention. If it does then, you are good to go,” she added.