Is a vegetarian diet healthy - What to get the best nutrition?

Being a vegetarian or vegan can provide you with many health benefits, though proper knowledge and planning are required to develop such a diet.

Is a vegetarian diet healthy

Is a vegetarian diet healthy? In this comprehensive article, we will explore various aspects, debunk myths and provide practical insights into the world of vegetarianism.

What is a vegetarian diet?

A vegetarian diet excludes meat, poultry and fish. It consists primarily of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. Let's uncover the health benefits associated with adopting this lifestyle.

What is the benefit of being a vegetarian?

What is the benefit of being a vegetarian

A vegetarian diet though has never been an option for us, and we don't have to worry about it. In fact, we (most people in the country) are vegetarians or non-vegetarians quite involuntarily. If caste were categorized as vegetarian, or meat eaters then we would be a pure vegetarian nation. Saying this:

  • Because according to the statistics on meat consumption worldwide, a person in our country consumes only 4 kg of meat per year. It is so little, I think even a vegetarian in other countries consumes more meat than this, maybe because of greed.
  • This amount is incredibly low. About 50 grams of protein or meat is needed daily for a healthy body, mental ability, replenishment, etc.
  • Remember that the main sources of protein are meat and fish. But if you divide 4 kg i.e. 4000 grams of meat by 365, you get 12 grams of meat.
  • Again it is not all protein. Ten grams of meat contains only 3 grams of protein. An egg contains 7 grams of meat.
  • Most protein needs are met mainly from plant sources. For example, 100 grams of rice contains 2.5 grams of meat.

If we compare with other countries, people in countries like Zimbabwe consume an average of 15 kg of meat per person, 124 kg in America, and 145 kg in Denmark. After calculating, I realized that we are vegetarians, be it willingly or unwillingly.

But the main problem is that becoming a vegetarian is not that easy. If the lack of meat is not systematically met from alternative plant sources, intelligence, and work power will decrease, and the chances of malnutrition will increase. Let's know the pros and cons of being a vegetarian in detail.

Are vegan diets and vegetarian diets the same?

We often think of vegan and vegetarian as synonymous terms. But these two have different associations. One who refrains from eating meat, fish, eggs, milk, and other animal foods is a vegan, while one who does not eat fish and meat is called a vegetarian. One category of vegetarian is vegan, and there are other categories, such as vegetarians but people who eat eggs, people who only eat eggs, etc.

What are the benefits of being a vegetarian?

What are the benefits of being a vegetarian

  • If you are a vegetarian, you will be much less prone to various chronic diseases.
  • Vegetarians eat foods that are much lower in cholesterol and saturated fat.
  • Along with that, their intake rate of vitamins C and E, fiber, magnesium, and calcium is very high.
  • It keeps their body's low density (bad) cholesterol level very low, blood pressure is under control and body weight is healthy.
  • As a result, they are free from the risk of serious chronic diseases caused by food.

Although there is a lot of evidence on the health effects of going full vegetarian, the research is not complete. Let's take a look at the benefits so far.

Reduces the risk of heart disease

Vegetarians have a significantly lower risk of heart attack. Several studies have found a link between red meat consumption and heart attacks. Another study of 76,000 vegetarians found that vegetarians had a 25% lower risk of dying from heart disease than people who followed other diets.

Although there are other causes of heart attack, such as smoking, alcohol consumption, and fast-digesting carbohydrate foods can also be responsible. Foods like rice and white flour increase the sugar level in the blood very quickly, due to which various chronic diseases such as diabetes and heart problems are created. Red flour with more fiber and oats are better for heart health.

Since you are not eating meat, almonds will be part of your daily diet to make up for the lack of meat protein, fat, etc. Almonds are good for heart health.

The risk of cancer will decrease

It is a well-known fact that the risk of many types of cancer is greatly reduced by eating formula and vegetables. Also, various surveys have found that vegetarians have a much lower incidence of cancer than non-vegetarians. However, when it comes to cancer prevention, those who eat only fish with vegetables have the lowest risk of developing cancer. Red meat is considered to be the biggest cause of colon cancer. Vegetarians are free from that risk. Leafy vegetables are relatively low in cancer-causing agents.

Type-2 diabetes

A study found that non-vegetarians are almost twice as likely to develop diabetes as vegetarians. A Harvard University study on women found that red meat may be responsible for diabetes. It is also responsible for weight gain problems. Weight gain also increases the risk of diabetes and heart disease.

Is the vegetarian diet perfect?

Is the vegetarian diet perfect

Vegan and vegetarian diets are not natural. Because humans are omnivores. Because of this, it is not possible to fulfill some of the essential nutrients of the body through a vegetarian diet. However, with a well-planned meal plan and a few vitamin supplements, it is possible to live a much healthier life without any meat or animal foods. However, there are some ingredients that cannot be obtained from plant sources.

Elements that cannot be obtained except from animal sources:

  • Vitamin B12 – It is found in fish, meat and milk. Its deficiency can lead to a wide range of problems, including neurological disorders.
  • Creatine – Found in meat, it helps maintain brain and muscle health.
  • Carnosine – Essential for proper muscle function.
  • Vitamin D3- It has a role in preventing cancer, depression, and heart disease.

Vegetarian revolution to save the world

By becoming a vegetarian, you are not only free from various diseases, but you are also contributing to the protection of the earth and the environment. The dairy and meat sectors consume the most carbon emissions and freshwater consumption in the world. A lot of space, energy money is needed to produce meat which is enough to quickly turn the planet into a green wasteland. On the other hand, the vegetarian diet is not very harmful to the earth and environment. Although agricultural land is necessary. But meat production requires seven times more space.

Vegetarian diet in the context of Bangladesh

As I said in the beginning, we are involuntary vegetarians mainly due to our fragile economic structure. Here even a middle-class family cannot meet their entire meat needs. Even if you are not a vegetarian, having knowledge of a vegetarian diet can be quite useful in this context. For example, which foods are complementary to meat, what problems can arise if meat intake is not enough, and how to deal with it, etc.


Diet is a personal matter of the individual. While vegetarians' contributions (sometimes sacrifices) to keeping the world green deserve praise, I can't blame those who eat meat either. However, eating in moderation and cutting back on red meat can certainly be a healthy step, even if not strictly vegetarian.


Can vegetarians get enough protein?

Emphatically yes! Learn about plant-based protein sources that can easily meet your daily needs.

Do I need supplements on a vegetarian diet?

Discover if supplements are necessary and which ones can complement your plant-based lifestyle.

Can children thrive on a vegetarian diet?

Gain insight into ensuring children get the nutrients they need to grow and develop without animal products.

Is a vegetarian diet suitable for athletes?

Discover how athletes can meet their nutritional needs through a well-planned vegetarian diet.

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