Vegetarian Diets: The Myths vs. Facts
Roughly 20 million Americans are vegetarians, from partial vegetarians who limit the amount of animal flesh they eat, to vegans, who eat only plant foods—no meat, poultry, fish, dairy products, or eggs.
"A vegetarian diet takes more work than a regular diet to make sure it's nutritionally adequate, but it's not rocket science," says Gary D. Miller, Ph.D., R.D., a nutrition expert in Winston-Salem, N.C.
As with any diet, you have to make the right choices. Here are some myths surrounding vegetarian diets.
Does going meatless help?
Myth: Vegetarian diets are always healthy.
Fact: People who follow a vegetarian diet are relatively healthier than those who don't, the American Heart Association says. Vegetarians tend to have a lower incidence of obesity and fewer chronic health problems, including some cancers, heart disease, high blood pressure, and diabetes.
It's difficult to determine, however, whether the vegetarian diet or the overall lifestyle deserves the credit for better health. Vegetarians, for example, tend to exercise regularly and not smoke or drink, Dr. Miller says.
Moreover, if you make the wrong food choices, a vegetarian diet can be downright unhealthy. A steady diet of ice-cream sundaes, which technically are vegetarian, won't necessarily lead to good health. Teen girls who are vegetarians often are deficient in iron and may too little calcium. Teenage girls and women who are vegans may be deficient in vitamin B12.
"To make sure your vegetarian diet is healthy, you need to replace meat or animal foods with plant-based foods that contain the nutrients these foods provide," says Dr. Miller.
Your best bet: Daily, eat a variety of plant-based foods, including fortified whole grains; fruits; dark green, leafy vegetables; beans and legumes; tofu; and fortified soy milk or low-fat dairy products.
What about pregnancy?
Myth: You shouldn't follow a vegetarian diet if you are pregnant or breast-feeding.
Fact: You can meet the nutrient needs of pregnancy and breast-feeding through a plant-based diet if you choose wisely, according to the Weight-control Information Network, part of the National Institute of Diabetes and Digestive and Kidney Diseases. Your health care provider may advise you to take an iron, B12, or folic acid supplement.
Safe for children
Myth: It isn't safe for infants, children, and teens to be vegetarians.
Fact: Infants, children, and teens can meet their nutritional needs through vegetarian diets, although meeting those needs is more difficult than with a standard diet.
"As a parent, you have to be aware and conscientious of what they need to eat and provide them with the right foods," says Dr. Miller. Generally, if your child continues to consume eggs and milk, there's less risk of nutrient problems than if the child is a vegan and eats no animal products. Talk with your child's health care provider to learn what your child should be eating instead of animal-based foods.
Watch the fat
Myth: A vegetarian diet is always low in fat.
Fact: If your vegetarian diet contains dairy products, you can still get plenty of saturated fat from whole milk, cream, and cheese. If you're a vegan, you won't consume as much, if any, animal-derived saturated fat, but you can still overdo it on unsaturated vegetable fat, such as olive oil and canola oil. Although unsaturated fat tends to be heart healthy, it still contains as many calories per tablespoon as butter and can lead to weight gain if you consume too much, the USDA says.
What about heart disease?
Myth: Eating a vegetarian diet always reduces your risk for heart disease.
Fact: Although vegetarians tend to have a lower risk for heart disease than meat-eaters, a vegetarian diet might not be enough.
"Because of the genetic aspects of heart disease, some vegetarians may still need medications to reduce their heart-disease risk factors, such as high cholesterol or high blood pressure," says Dr. Miller. "A vegetarian diet isn't a panacea. There are limits to what it can do."