As the world is shifting towards meat-free, vegan alternatives, and a more cruelty-free life, one cannot help but wonder. Is the trend but a fad? Or are there long-term, health benefits to vegetarianism or veganism? Plenty of studies have suggested that quitting red meat and opting for more plant-based foods may have a direct impact on cholesterol.
Research conducted by Professor Frank Hu from the Harvard School of Public Health found that the consumption of plant-based foods can lower the risk of developing type 2 diabetes in people. A new observational study of more than 177,000 British adults, presented at European Congress on Obesity (ECO) last year, also stated that vegetarians had better indicators of health, called biomarkers, than people who ate meat. The participants who ate less meat happened to have better heart health and even lower risk of colon cancer. The researchers didn’t advise avoiding meat completely, but to consume it in moderation.
The study was also observational in nature, and hence it would not be fair to suspect a causal relationship between a plant-based diet and improved heart and overall health, but that does not obliterate the fact that people are increasingly moving towards more plant-based options. Now, you can easily find 20 vegan options in a superstore, but such was not the case 10 years back. Here’s what our experts have to say on the rising popularity of vegetarianism and its impact in the long run.
“Vegetarian diets are increasingly becoming popular, but what constitutes an ideal vegetarian diet?,” questions Ritika Samaddar - Chief Dietician, Max Healthcare, Saket, Delhi. “It includes grains and lentils, with a major emphasis on fruits and vegetables, besides including animal by-products like dairy, curd and cheese. Studies have shown that eating a vegetarian diet helps to lower incidence of certain cancers, besides helping to lower cholesterol levels and blood pressure. Vegetarian diets are loaded with vitamins and antioxidants and also high in fibre, which are health friendly,” she elaborates. She also cautioned that “one needs to make sure that key nutrients like protein, iron, zinc, B12 are met in the diet as vegetarian diets are low on these”. But eating a healthy and balanced vegetarian diet is nutritionally superior in the long run.
Now, there are plenty of studies focused on plant-based diets and their impact on heart health. We asked Dr Deepak Aggarwal - Unit Head and Senior Consultant, Cardiac Surgery, Sri Balaji Action Medical Institute in the city - to weigh in. Dr Deepak, who happens to be a vegetarian himself, says that the ‘perfect diet’ for a healthy heart has been under radar for many years. “In my 16 years of experience I have witnessed that I have more meat eaters as my patients than vegetarians,” he said.
While Dr Deepak did not explicitly advise to quit on meat, cutting back, especially on red meat may do wonders. “A study in California, in which the diets of over 70,000 individuals were studied, stated that vegetarian diets are associated with a reduction in all causes of death like heart diseases, kidney-related diseases, diabetes and even cancer. A study in the UK at Oxford reported risk of hospitalisation or death from heart disease was 32% lower in vegetarians as compared to meat eaters. There are many similar studies that prove beyond doubt that vegetarians have a lower probability of having heart diseases.”
Adding to that, he says, “Plant-based diets are rich in fibre, phytochemicals like flavonoids and carotenoids, potassium, magnesium, and Vitamin C, etc. They are less fat and cholesterol. Choosing the right kind of vegetarian diet like whole grains and legumes which are rich in fibre and have a low glycemic index is also important. Earlier it was stressed that there could be nutritional deficiencies or stunted growth. But over time it has been observed that a vegetarian diet is nutritionally sufficient to fulfil human needs, everything boils down to the choices you make.”
Before making any drastic choices pertaining to your diet, do consult a certified physician, nutritionist or doctor. Rash decisions may do more harm than good. If you are on prescribed medicines, make sure you do not miss any dosage as that can also wreak havoc on your health.