Pros and cons of vegetarianism

Originally Published: September 10, 1999 - Last Updated / Reviewed On: February 24, 2012
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Dear Alice,

What are some good and bad things about becoming a vegetarian?

Dear Reader,

It's a great idea to plan consciously when switching over to a vegetarian diet. Not eating meat can offer many health benefits, as well as addressing environmental and ethical concerns you may have regarding eating animals. However, before making the switch to a meat-free lifestyle, it is important to get a sense of the pros and cons.

Here’s the best news of all: with a well-planned diet, vegetarians can live a totally healthy lifestyle and help contribute to a better planet. The following list describes various benefits of vegetarianism:

  • Plant foods are abundant in nutrients, including vitamins, minerals, and protein. They also contain phytochemicals — plant chemicals that are not essential to life, but may help protect against disease — such as beta-carotene. Eating a variety of colors of fruits and vegetables can help ensure that the benefits nature provides are reaped.
  • Reduce your risk of type 2 diabetes. Vegetarians benefit from eating less saturated fat and cholesterol, and higher amounts of complex carbohydrates, dietary fiber, certain minerals, and phytochemicals. Cholesterol is only found in animal foods, so vegan diets are completely cholesterol-free.
  • Contribute to the vegetarian cause! Whether you have aim to respect animals, lessen your carbon footprint on the environment, or just want to make a lifestyle change, as a vegetarian you are making your own positive impact on the world. You can be proud that you are living according to the beliefs that you stand for.

Whenever you cut a food group out of your diet, it is important to understand how to replace the vital nutrients that go along with it. While the positives are all fine and dandy, it is important to be aware of the challenges of being a vegetarian:

  • It can be harder to get the protein you need. Protein is important formaintaining and repairing muscle tissue, and manufacturing blood cells, antibodies, hormones, and enzymes. Fortunately, there are plenty of non-meat proteins to supplement your diet.
  • Possible vitamin and mineral deficiencies can develop without a balanced eating plan. Cutting out dairy, meat, fish, and poultry reduces your intake of vitamin B12 (important for nerve transmission and necessary for life), calcium (for strong bones, among other functions), iron (for blood), and zinc (for immunity and healing), just to name a few.
  • Depending on where you live, it may be challenging to adhere to a meat-free lifestyle. For example, living in a big city may provide you with endless veggie options, while a small-town lifestyle may make it more difficult to find healthy substitutions for meat.
  • You may have difficulty explaining your eating habits to family and friends.While it may seem that being a vegetarian is relatively mainstream, certain cultures leave little room for herbivores. You may encounter some sticky situations where people have prepared for you a meaty meal, or perhaps, your friends and family may challenge your decision to remain meat-free.

Remember, what is included in your diet (rather than what is excluded) is what counts. It is extremely important to incorporate a balanced eating plan full of nutrient-rich foods. For help in selecting a healthy eating plan appropriate for your state of health, age, size, activity level, preferences, and moral and ethical values, consult with a registered dietitian. Columbia students can make an appointment with a registered dietician at Medical Services through Open Communicator or by calling (212) 854-7426. Informed choices are the best choices!

Alice

February 23, 2012

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I've been vegetarian for over two decades, vegan for the past 6. Most days I get more than the daily recommended allowance of protein and calcium. For B12, there are really good veg supplements. I...
I've been vegetarian for over two decades, vegan for the past 6. Most days I get more than the daily recommended allowance of protein and calcium. For B12, there are really good veg supplements. I also use vegan nutritional yeast (sprinkle over pasta or rice or another savory dish). I'd recommend checking out some vegetarian resources online so you can try going veg in a way that's going to make you feel satisfied and healthy. Veg meet-up groups are a great way to meet some like-minded folks and help give some social support. Personally, going vegan was the best decision I've ever made. I'm now naturally thin (something I definitely wasn't before then), I eat a lot of yummy food each day and always feel satisfied, my health is great, and I feel good about how my choices affect animals and the environment. There's a new film called Vegucated that documents three New Yorkers' experiences going from meat lovers to trying out a veg diet. You might find it interesting. Good luck and enjoy!