Vegetarian diets, not to be confused with vegan diets, have proved incredibly popular for many decades now, and for good reason.

Across Europe and Northern America, experts estimate that as many as 5% – 6% of the population are vegetarian. In other parts of the world, however, this number is much higher. In Asia for example, that number is estimated to be around 19%. That’s almost 1 in 5 people!

Despite having grown in popularity in recent years, some people are still under the impression that vegetarian diets are boring, bland, and unimaginative, and consist purely of raw vegetables and very little else. This is not the case at all. Vegetarian diets are versatile and healthy, and offer a wide range of other benefits in the process.

If you are considering a lifestyle change and are thinking of following a vegetarian diet, there’s a lot to consider beforehand. To help get a better understanding of the diet, its pros, and its cons, here is your ultimate guide to vegetarian diets.

What is a Vegetarian Diet?

There are a great deal of myths and misconceptions surrounding vegetarian diets, including what they actually are.

Put very simply, a vegetarian diet is one which does not permit the consumption of poultry, fish, and meat in general. There are some variations of the diet, including a pescatarian diet, which allow for the consumption of fish and seafood, though for the purpose of today’s guide, we’re going to focus primarily on vegetarian diets.

Vegetarian diets do not allow for the consumption of meat, poultry, and fish/seafood, but they do allow for the consumption of eggs and dairy produce. These are commonly known as vegetarian diets, though technically they are lacto-ovo-vegetarian diets. In contrast, vegan diets do not permit the consumption of animal produce, animal-derived produce, or produce obtained through the exploitation of living beings.

People adhere to vegetarian diets for a plethora of different reasons. Some follow them for religious reasons, some for health reasons, some for personal reasons, and some for ethical reasons, particularly those relating to animal rights.

What Types of Foods are Permitted on Vegetarian Diets?

As mentioned, for the purpose of today’s guide we’re going to be looking at lacto-ovo-vegetarian diets which do permit the consumption of eggs and dairy produce.

A little later on we’ll be highlighting a couple of delicious and healthy vegetarian diet recipes, but before then, here’s a quick overview of some typical foods and drinks permitted as part of a vegetarian diet:

• Fruits

• Vegetables

• Pulses

• Potatoes

• Legumes

• Nuts

• Seeds

• Sugar

• Coconut milk

• Honey

• Eggs

• Cheese, milk, yoghurt, butter, cream, and other forms of dairy

• Grains

• Cereals

• Olive oil, peanut oil, sunflower oil, vegetable oil, flaxseed oil, coconut oil, avocado oil and other plant-derived oils

• Health Benefits of Vegetarian Diets

Because vegetarian diets promote the consumption of healthier whole foods enriched with nutrients such as vitamins, minerals, fiber, and antioxidants, they have been found to provide a number of prominent health benefits.

Just a few common examples of the health benefits associated with vegetarian diets include:

May Regulate Blood Sugar Levels

One of the most prominent benefits associated with most typical vegetarian diets, is the fact that they can help to regulate blood sugar levels. This is particularly beneficial for those with diabetes, or at risk of diabetes.

A number of studies, for example, have found a distinct correlation between vegetarian diets and lower rates of type-2 diabetes. This is believed to be due to several reasons, including increased intakes of dietary fiber, a reduced risk of obesity, and a reduction in the amount of processed animal-derived foods.

May Boost Immunity

Another important benefit associated with vegetarian diets is a boost to the immune system.

As the name implies, vegetarian diets generally consist of vegetable-based foods and products, as well as fruits – all of which are packed full of nutrients found to help strengthen immunity.

Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. In particular, many of them are naturally rich in vitamin C, which has been found to strengthen the immune system and serve as an antioxidant for cells which make up the human immune system.

Vegetarians are more likely to have stronger, healthier immune systems than non-vegetarians. This means they’re less likely to get sick and if they do they’ll likely recover quicker and experience milder symptoms.

May Promote Cardiovascular Health

Heart disease claims more lives each year than any other illness or disease. Therefore, having a healthy heart and cardiovascular system is paramount in terms of longevity.

Diets rich in processed animal fats increase your risk of heart disease and other cardiovascular issues. They also lead to an increase in harmful LDL cholesterol levels, and a reduction in healthy HDL cholesterol levels, which can also increase your risk of cardiovascular health issues.

Vegetarian diets have been shown to reduce a number of risk factors for heart disease and may help to promote a healthy heart and cardiovascular system in general.

Possible Vegetarian Diet Drawbacks

As healthy as vegetarian diets are, like everything else in life, they aren’t without their drawbacks.

Here are a couple of potential downsides associated with vegetarian diets, and what you can do to put things right.

A Lack of Protein

Protein is essential for muscle growth and repair. It is also vital for cellular health and recovery. Most sources of protein come from meat and fish, both of which are not permitted on vegetarian diets.

To ensure your body gets enough protein when adhering to this diet, be sure to consume protein-rich foods such as eggs, yoghurt, cottage cheese, dairy, nuts, and seeds.

Lack of Certain Vitamins and Minerals

Deficiencies in vitamins and minerals such as B vitamins and iron are fairly common amongst vegetarians. This is because most common dietary sources of these nutrients come from meat, especially red meat.

B vitamins and iron are needed for healthy metabolisms and circulatory systems. As well as supplements, try to add plenty of fortified breakfast cereals, yeast extracts, green leafy vegetables, pulses, and other similar foods to your diet.

Simple and Healthy Vegetarian Recipes

Finally, before we wrap things up, we’re going to leave you today with a couple of quick, easy, tasty, and healthy vegetarian recipes.

These recipes are full of flavor, packed full of nutrition, and take no time at all to prepare.

Spinach, Chickpea, Carrot, and Lentil Curry

This recipe is not only suitable for vegetarians, it would also be suitable for vegans as well. It’s packed full of nutritious vegetables and contains plenty of plant-based protein sources.

Ingredients:

• ½ cup coconut milk

• 1 cup vegetable broth

• 1 cup washed spinach leaves

• 1 large carrot roughly chopped

• 1 large diced yellow onion

• 1 cup chickpeas

• ½ cup rinsed red lentils

• 1 tbsp curry powder

• 1 tsp ground coriander powder

• ½ tsp ground cumin powder

• 1 tsp chili powder

• 1 tsp turmeric powder

• 1 green chili pepper

• 1 can tomatoes

• 2 tbsp coconut oil

• 2 minced garlic cloves

• 1-inch piece of ginger finely minced

• Handful roughly chopped cilantro leaves for garnish

• 1 tsp salt

Method:

• In a frying pan, add the coconut oil and heat over a medium flame.

• Once the oil has melted, add the onions and gently fry for 3 – 4 minutes until lightly browned.

• Reduce the heat slightly and add the garlic, ginger, and green chilies. Fry for 60 seconds.

• Next, add the curry powder, salt, coriander powder, cumin powder, turmeric, and chili powder and a splash of water. Fry for 30 seconds, stirring continuously so as to not burn the spices.

• Now add the canned tomatoes, the spinach, the vegetable broth, the chickpeas, the lentils, the coconut milk, and the carrots and bring to a gentle simmer. Cover, and simmer for a further 20 – 25 minutes.

• Remove the lid, turn the heat up, and reduce the sauce slightly, making sure to stir continuously.

• Garnish with fresh cilantro leaves and serve with rice and/or flatbread.

Mediterranean Omelet

This Mediterranean omelet recipe is packed full of protein, vitamin C, and vitamin K, and is perfect for breakfast. It takes no time at all to prepare and will keep you going until lunch.

Ingredients:

• 1 cup roughly chopped new potatoes cut into roughly 1-inch pieces

• 1 peeled and diced yellow onion

• 1 handful fresh spinach leaves

• 6 whole eggs

• ½ cup mixed bell peppers

• 2 tbsp extra virgin olive oil

• 2 tbsp roughly chopped flat-leaf parsley

• 1 minced garlic clove

• Salt and pepper to taste

Method:

• Begin by bringing a pan of salted water to a boil and blanching the potatoes for 2 – 3 minutes.

• Drain the potatoes and place into cold water to prevent them from cooking any further. Drain, and set aside.

• Take a large oven-safe frying pan, add the olive oil and heat over a medium flame. Add the onions to the pan, along with the drained potatoes, the bell peppers, the parsley, and the minced garlic. Fry for 3 – 4 minutes until very lightly browned.

• Add the spinach to the pan off the heat. The residual heat should cause the leaves to wilt.

• Beat the eggs well, season with salt and pepper and pour into the frying pan on top of your vegetables. Bring the heat up to medium and, using a spatula, shape the omelet.

• Cook until the base has set and then place the frying pan into a preheated oven and bake for 5 – 8 minutes at 350F, until the omelet is set to your liking.

• Turn out onto a plate and dig in.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5439360/#:~:text=IN%20BRIEF%20Epidemiological%20studies%20have,heme%20iron%20in%20the%20diet.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9925039/