Vegetarian and non-vegetarian diets have their own pros and cons. While most vegetarians consume plant-based foods, such as green vegetables, nuts, and seeds, non-vegetarians consume animal-based foods, including dairy products, meat, eggs, and more. Which of the two is more healthy is a debate that is ongoing, although studies have suggested that vegetarians are at a lower risk of high cholesterol levels, increased blood pressure and type 2 diabetes.
With an increasing number of health conscious individuals, vegetarianism has gained much momentum and many have opted for a plant-based diet. But is the sudden transition from being a non-vegetarian to a vegetarian safe? We spoke to two leading experts to understand the same.
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Perks Of Being A Vegetarian
There are different types of vegetarians; lacto-ovo vegetarians, who eat both eggs and dairy products, lacto-vegetarians, who consume dairy products but not eggs and ovo vegetarians, who eat eggs but not dairy products. Apart from that, there are vegans who don’t eat meat, poultry, or fish and depend on plant-based foods entirely. Partial vegetarians on the other hand, for instance, pescatarians eat fish but avoid all other meat and pollo-vegetarians eat poultry but avoid other meat and fish.
Now, becoming a vegetarian has several health benefits, many of which are backed by scientific evidence.
A study published in the European Journal of Nutrition found that vegetarians tend to have a higher intake of fruit and vegetables, whole grains, nuts, and legumes, which automatically reduces their risk of Cardiovascular Diseases (CVDs).
Another study published in the Journal JAMA Network found that consuming a vegetarian diet led to significant improvements in LDL-C, HbA1c and body weight in people at high risk of CVDs.
Speaking with OnlyMyHealth, RD Rizwana Sayyed, Registered Dietician, PGD Dietetics, PGD Nutrition & Food Technology, Apollo Clinic, Viman Nagar, says, “Shifting to a vegetarian diet can lead to weight loss as the diet is low on calories and high in fibre. This increases the feeling of fullness and reduces overall calorie intake.”
“Due to high fibre present in vegetables and fruits, a vegetarian diet promotes healthy digestion, better gut health, and prevents constipation,” he adds.
According to him, animal based foods, especially those high in saturated and trans fats are a significant source of dietary cholesterol. By eliminating or reducing their consumption, blood cholesterol levels can improve, reducing the risk of cardiovascular disease.
But Is It Safe To Become A Pure Vegetarian Suddenly?
Sayyed says, “A gradual transition into vegetarianism usually works better,” as sudden transformation may leave you feeling down.
“Until you adjust to what a healthy vegetarian lifestyle looks like, you might notice that you are running low on energy. This is mainly due to Vitamin deficiencies, such as low Vitamin B12, D3 and low iron levels,” he adds.
According to Dr Soumita Biswas, Chief Nutritionist, Aster RV Hospital, Bengaluru, mood changes, depression, and anxiety are some of the common side effects of a sudden switch to a vegetarian diet.
“Craving for food, especially junk food, is seen in many individuals,” she adds.
It is possible that one may feel more fatigued and worn out than usual with a vegetarian diet, since meat sources are high in iron, which helps in forming haemoglobin that transports oxygen to different parts of your body.
Dr Biswas says, “Cutting them out could lead to a deficiency in iron.”
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How To Safely Transition?
Sayyed recommends taking things slow. “There’s no need to give up all non-vegetarian food at once,” he says.
Start eating one vegetarian meal for the first week and gradually increase the number of vegetarian meals per week, he advises.
Dr Biswas suggests including alternative plant-based iron sources like beans and lentils, dark leafy greens, dried fruit, and fortified breads and cereal. She warns against bloating and other digestive issues that could arise due to a sudden increase in fibre intake from fruits, vegetables, and legumes. In worse cases, constipation may occur, she says.
