Top 10 benefits of a vegetarian diet
Our nutritionist explains the top health benefits of going vegetarian, and shares her tips for enjoying a well-balanced veggie diet.
What is a vegetarian diet?
Typically, a vegetarian diet excludes all meat, fish and shellfish, as well as animal by-products, such as gelatine. However, depending on the type of vegetarian diet you follow, you may include some animal foods. For example:
- Lacto-ovo-vegetarian – a vegetarian diet that includes both dairy and eggs
- Lacto-vegetarian – one that includes dairy foods only
- Ovo-vegetarian – one that includes eggs only
There are many reasons for choosing a vegetarian diet, including concern for animal welfare and the environment, or cultural or religious and health factors. All of these may determine what type of vegetarian diet you follow.
Curious about trying a vegetarian diet? Check out our vegetarian breakfast, lunch and dinner recipes. We also have vegetarian comfort foods, curries and budget recipes.
Here are our top 10 benefits of following a vegetarian diet:
- May support a healthy weight
- May support heart health
- May support blood sugar balance
- May reduce the risk of diabetes complications
- May reduce the risk of certain cancers
- May be beneficial for gut health
- May be anti-inflammatory
- May be protective
- May support healthy skin
- May be better for the environment
Top 10 health benefits of a vegetarian diet
1. May support a healthy weight
Studies suggest that adopting a predominantly plant-based diet may be a healthier way to eat, with fewer reported cases of obesity. And, for those looking to lose weight (depending on your starting point), it may result in a substantially greater reduction in weight.
2. May support heart health
Those who follow a plant-based diet appear to be at lower risk of heart disease. If you also have high blood pressure, following a vegetarian diet may be especially relevant – this is because studies show a lower incidence of elevated blood pressure.
3. May support blood sugar balance
Following a vegetarian diet, whether you include animal products (like eggs) or not, may help with blood sugar disturbances and potentially reduce the likelihood of type-2 diabetes. If you adopt a vegetarian diet for this reason, be sure to eat plenty of wholegrains, as they help stabilise blood sugar levels.
4. May reduce the risk of diabetes complications
Typically, a vegetarian diet contains less saturated fat and more folate, fibre and antioxidants, including vitamins C, E and carotenoids. This makes the diet compatible with diabetes guidelines. However, if you've been diagnosed with type-2 diabetes or are on medication, speak to your GP before making significant changes to your eating habits.
5. May reduce the risk of certain cancers
Cancer cases are expected to climb over the next few decades due to obesity, inactivity and diet. Eating more plant-based foods, including legumes, fruit and vegetables, and cutting your intake of smoked or processed red meats has been shown to reduce cancer risk. Studies examining the impact of plant-based diets show that a balanced vegetarian diet provides protection against some cancers.
6. May be beneficial for gut health
The gut microbiome is the community of microbes (bacteria, yeast and viruses) that live in our digestive tract. Our understanding of this important community is evolving, and we now know that it influences how we think, feel and how healthy we are. Research suggests that by changing the foods we eat and choosing more plant-based options, we can very quickly change our gut microbiome for the better. This is because eating plenty of plant-based foods supplies different fibres, therefore feeding our gut bacteria, allowing them to flourish and increase in number.
7. May be anti-inflammatory
Most vegetarians are likely to exceed the recommended five-a-day of fruit and vegetables. A diet rich in protective antioxidants from fruit and veg combined with fewer trigger foods may decrease inflammatory reactions, such as those seen in conditions like rheumatoid arthritis and osteoarthritis.
8. May be protective
Eating more plant-based foods that are rich in protective plant compounds may help protect against age-related conditions like heart disease, as well as those affecting the eye, such as cataracts and age-related macular degeneration.
9. May support healthy skin
Population studies have associated higher intakes of vegetarian foods with positive skin health. These foods are rich in plant defence chemicals called polyphenols, as well as skin-supportive nutrients like vitamins C and E. There may be further benefits for skin conditions like acne, psoriasis and atopic dermatitis, as well as skin ageing.
10. May be better for the environment
As long as you eat whole foods rather than ultra-processed, a vegetarian diet is likely to be healthier for the environment. This is because these whole foods use fewer natural resources, so are associated with less environmental damage. However, highly processed plant-based convenience foods (like a vegan burger) are likely to have the opposite effect.
Should I go vegetarian?
A well-planned vegetarian diet that supplies all the essential nutrients you need for your age, gender and activity levels may have numerous health benefits. However, if your diet involves eating processed vegetarian food with high intakes of sugar, salt and fat combined with few whole vegetables, fruits, wholegrains, nuts and seeds, you’re unlikely to be getting all the nutrients you need.
If not appropriately planned, vegetarian diets supply lower amounts of calcium, vitamins D and B12, protein and omega-3 fatty acids. Minerals such as zinc, iron and iodine also tend to be less bio-available from plant foods, which means you may need to eat more of the relevant food sources to maintain appropriate levels. Carefully choosing which foods to include, making used of fortified products like plant milks, breakfast cereals and spreads, and eating a wide and varied selection of foods will go some way to ensuring your diet is well balanced.
If you’re concerned your age, health or an existing medical condition will stop you obtaining the nutrients you need, speak to your GP or healthcare practitioner for further advice.
Want more inspiration?
What is a plant-based diet?
What is the planetary health diet?
What to eat for a vegetarian pregnancy
The best vegetarian protein sources
Vegetarian budget meal plan
The best vegan and vegetarian cookbooks
Or why not check out our best vegetarian recipes?
This page was reviewed on 25th November 2024 by Kerry Torrens
Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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