As scientists and health professionals recognize its many benefits, the debate surrounding vegetarianism is ever-increasing. The Academy of Nutrition and Dietetics and the American Institute for Cancer Research advocate eating more plant-based foods. In addition, climate change is sounding the alarm, more and more scientists are recommending the reduction of animal feed and plant growth. This will greatly help the environment and natural resource management.
What the research says about vegetarianism
In January 2019, EAT-Lancet published a report proposing a transformation of nutrition to achieve a more environmentally sustainable and healthy diet for the world’s population by 2050.
According to this study, it is recommended to cut animal foods by at least half and double the consumption of plant foods (vegetables, legumes, fruits and nuts). It is estimated that approximately 11 million deaths could be prevented with these changes. A January 2023 report shows that 68% of Americans have tried a meat-based alternative. The dining scene is also starting to adapt, incorporating more and more vegan options.
According to figures in the United States, about 16 million Americans declare themselves vegetarians, who do not eat meat or fish, but do not exclude eggs and dairy products. In addition, about 1 million people are vegans and completely avoid animal foods.
However, there is also a sample of semi-vegetarian meals that include mostly vegetarian options, excluding meat or fish. In this way, you get enough fiber that your body needs per day, but don’t overdo it with animal-based foods, protect yourself — because excessive consumption of animal foods is linked to high blood pressure, diabetes and weight gain — and the environment.
The more vegetarian foods, the more benefits
Read the latest 2020 Dietary Guidelines Advisory Committee report dietary patterns that include higher intakes of vegetables, fruits, legumes, whole grains, low-fat or fat-free dairy products, lean meat and poultry, seafood, nuts, and unsaturated vegetable fats. Red or processed meat, sugary drinks and refined grains should be avoided, according to the report. If you follow a similar balanced diet, you will get nutrients, vitamins, fiber, etc., as well as quality protein. A study highlights The standard Mediterranean diet as one of the healthiest diets in the world, it is associated with lower rates of heart disease, diabetes, cancer and even Alzheimer’s disease.
A great advantage of vegetarian food patterns is the great benefit to the natural environment. Unfortunately, a very significant part of meat and poultry production contributes to climate change, requires a lot of water and leaves a high carbon footprint. In conclusion, even if you replace meat with legumes or vegetables once a week, you will contribute one percent to saving the planet. Remember that less meat also means less animal waste, as many animals are raised on antibiotics.
So, slowly start making small changes in your daily life by putting more vegetarian food on your plate. Experiment with combinations and you’ll be surprised at the flavors and benefits you’ll feel in your body and mood.