Discover the Advantages and Disadvantages of a Vegetarian Diet!

There are numerous variants of vegetarianism. Lactovegetarianism excludes animal products from the diet, with the exception of milk and its derivatives, eggs and animal fats. Lacto-Ovo vegetarianism, in addition to the products mentioned in the previous diet, allows the consumption of fish and seafood. Semi-vegetarians supplement their plant-based diet with dairy, egg, fish and poultry in limited quantities. More extreme forms of vegetarianism are veganism, vitarianism, fructanism and macrobiotic diet. Vegans eat only plant-based products, vitarian consume only raw, unprocessed fruits and vegetables, frutarians consume only raw fruits, and people who choose a macrobiotic diet eat mainly grain products with a small amount of fruit and vegetables.

A vegetarian diet is characterized by a low energy density and high nutritional density. It contains a low content of saturated fatty acids, fat and cholesterol. However, it provides an increased amount of essential unsaturated fats. It is also characterized by a higher content of complex carbohydrates and dietary fiber, but a high content of water soluble nutrients, mainly C, and an adequate ratio of sodium to potassium. It also provides an increase in the amount of necessary unsatured fats in the diet. A vegetarian diet also has positive effects on the body by providing an increased amount of vegetables and fruits. Vegetables and fruits contain many antioxidants that have an anti-cancer effect. Eliminating meat and meat products from the diet reduces the risk of health problems caused by aromatic hydrocarbons, nitrosoamines, antibiotics, veterinary drugs, salmonella and other diseases that can be caused by meat consumption. A vegetarian diet is also beneficial for health as people following it are in a low-risk group for obesity, hypertension, cardiovascular diseases, type 2 diabetes, cancer, kidney stones and gallstones, constipation and hemorrhoids. However, it is important to be aware of the disadvantages of vegetarianism. A vegetarian diet can lead to a lack of energy in the diet, which is a problem for many people. In addition, people who follow a vegetarian diet often fear that they will not provide their body with enough protein. However, a properly balanced vegetarian diet can provide an adequate amount of protein, provided that protein-rich foods are consumed and they are correctly combined in meals. The most important amino acid that can be lacking in a vegetarian diet is lysine. However, lysine is abundant in legumes such as beans, soy and lentils. Legumes are 21–25% protein and are therefore an important source of protein in a vegan diet. Another amino acid to watch out for is methionine. Methionine is not found in legumes, but can be found in nuts and grains. Therefore, if a vegetarian diet contains legumes, whole grain products and nuts, it should not suffer from a protein deficiency.

When employing a vegetarian diet, it is recommended to consume an adequate amount of whole grains, vegetables, and fruits. The importance of providing plant-based protein-rich products, such as legumes, is also emphasized. Maintaining an appropriate share of seeds, nuts, and vegetable oils is also significant. It is also suggested to consume calcium-rich products such as green vegetables, fruits, and nuts. Calcium can also be found in seeds, nuts, and dairy alternatives such as tofu or calcium-enriched plant-based beverages. A good source of well-absorbed calcium is also mineral-rich waters. Paying attention to iron intake in the diet is also important. In a plant-based diet, whole grains, legumes, nuts, and green vegetables can serve as an iron source. When consuming meals containing iron, it is also important to consume foods rich in vitamin C as it enhances iron absorption. Apart from the recommended supplementation of vitamin B12, it is also important to pay attention to vitamin D, which is currently deficient in many people, not just vegetarians. Adults are recommended to supplement vitamin D from September to April and all year round if there is insufficient skin synthesis in the summer. The use of a vegetarian diet during pregnancy and lactation is controversial and subject to debate.