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Advantages and Disadvantages of a Vegetarian Diet

Advantages and Disadvantages of a Vegetarian Diet
Vegetarian Diet

For the purposes of this article, the term vegetarian refers to a diet that excludes all animal products and by-products from its composition.

However, some vegetarians pick and choose which animal products to eat. “What do you call a vegetarian who eats fish?” or “Do vegetarians eat eggs?” Understanding the various vegetarian diets helps clarify.

Various types of vegetarian diets are available, allowing you to choose the type of diet that best meets your health goals.

Types of Vegetarian Diets

Vegan Diet 

A vegan diet excludes meat, fish, dairy, and eggs. Ethical fashion and beauty are important aspects of veganism. A vegan diet is totally plant-based.

Vegans eat fruits, vegetables, grains, nuts, seeds, and legumes like beans, peas, and lentils. Vegans may also be advised to take vitamin and mineral supplements such as B12, iron, omega-3 fatty acids, zinc, etc. However, vegan diets can be lacking in certain nutrients.


Ovo-vegetarian Diet

An ovo-vegetarian diet removes dairy products but includes eggs. This diet forbids all dairy products and derivatives. Items such as meat and fish are also included. Meals include scrambled eggs, hard-boiled eggs, and omelets.


Lacto-vegetarian Diet 

Lacto-vegetarians eat plant-based diets and dairy products such as milk, cheese, yogurt, and ice cream. Unlike eggs, meat, and fish. It is a dairy-based diet, as the name implies. This is the most common vegetarian diet.

Dairy products like cow’s milk/buffalo milk and dishes made with it are included. Parmi them, ice cream and cheese.


Lacto-ovo-vegetarian Diet

Lacto-ovo-vegetarians eat eggs and dairy. It excludes meat and fish. Among the dairy foods included in the menu are paneer and eggs. Neither does it contain any animal-derived meat items like beef, fish, chicken, or pork.



It is a mix of the phrases “flexible” and “vegetarian,” which are two words that go together. Flexitarians, sometimes known as semi-vegetarians, are people who mostly follow a plant-based diet but occasionally eat meat. They are not vegans or vegetarians.
Dietitian Dawn Jackson Blatner developed the diet in order to provide consumers with flexibility, options, and an introduction to the benefits of vegetarianism, among other things.



It is possible to eat chicken and other fowl while adhering to a semi-vegetarian diet, although this is not recommended.



So, if a proletarian is a vegetarian who only consumes poultry, what do you name a vegetarian who also consumes seafood?
A pescatarian diet, which is also known as a flexitarian or semi-vegetarian diet, is one that includes seafood. Those who follow a pescatarian diet consume fish and shellfish but do not consume red or white meats.


Advantages of a Vegetarian Diet

Good for the heart

Less fat in vegetarian diets. They can also be low in saturated fat and high in fiber. It contains nutritious grains, legumes, nuts, and soy protein. Also, avoiding red meat, cold cuts, and packaged foods can help prevent and treat chronic health conditions like cardiovascular disease (Heart-disease).
A vegetarian diet has a higher antioxidant profile, protecting against heart disease.


Prevents Cancer

One study found that fruits and vegetables help people lose weight and prevent cancer. A vegan diet may also lessen the risk of general cancer, especially in women, according to some research. Lacto-Ovo vegetarian diets protect against GI cancers.

Being a vegan isn’t simple because it restricts choices. A plant-based diet rich in fruits and vegetables can help.


Lowers Blood Pressure 

A vegetarian diet may lower blood pressure. So these diets may be a useful non-pharmacologic way to naturally decrease blood pressure.

Veggies and fruits provide enough potassium for a vegan Potassium is hypotensive. A professional diet plan may produce the desired result.


Weight Loss Success

Weight loss with vegetarian diets Studies suggests that vegans lost more weight than non-vegetarians. Vegans and lacto-ovo-vegetarians lost significant amounts of weight. Observational studies also show that vegetarians have a 3% to 20% lower weight and BMI than non-vegetarians.


The disadvantages of a Vegetarian diet

Exposure to Chemicals

There is a chance of increased danger of exposure to herbicides and pesticides in this environment. It is possible that this is due to the fact that fruits, vegetables, and grains are more susceptible to exposure to these toxins. As a result, vegetarians may get food poisoning caused by chemicals and pesticides.


Too Much Carbohydrate

Low protein and fiber vegetarian diets may result in high carbohydrate intake. A high grain-to-vegetable ratio is typical of a vegetarian diet. As a result, you may gain weight rather than lose it. So, include fresh fruits and veggies in your daily diet.

A balanced vegetarian diet includes vegetables, fruits, legumes, grains, and nuts. So an app like HealthifyMe is useful. It helps you track your daily calorie intake and macro-and micronutrient intake.



Nutritional Deficiency

In a plant-based diet, some vital elements may be lacking While some vegetarian diets may minimize the risk of major chronic diseases, others, such as zinc, may be lacking.

Plant sources of zinc like phytate and other zinc absorption inhibitors put vegetarians at risk of zinc deficiency. Vitamin B12 is another example. A vegetarian diet may be lacking in vitamin B12 due to a lack of certain foods. So, include a variety of healthy meals and supplements in your diet plan.