Veg or Non-Veg for Optimal Health: What the Latest Science Reveals
Veg vs Non-Veg: Which Diet Is Best for Your Health?
There has been an intense debate, which is in the loop for years and has been raging back and forth regarding the deficiencies of a vegetarian diet versus non-vegetarian perils This heated debate is both accurate as well as unfounded. Probably, that’s the entire reason it is still a debate. In fact, if you look into the diet of both groups, you will be able to identify the fact that, there is a space for healthy living in both. Here we compare the vegetarian and non-vegetarian diet benefits and some cons if you not these food items in your diet.
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| Vegetarian vs Non Vegetarian Diet Being vegetarian is always better. Here’re a few reasons why: By being a vegetarian, you are reducing the "global warming"! Yes! You heard it right. Here's how: There're about 20 billion chickens, 2 billion cattle and a billion pig in the world. Now if you think that if you don't eat them, the number would go up, that's absolutely wrong. Because these are farmed by humans for eating and once people start going vegetarian, these would disappear! The first point would free up 33 million sq km of land (Almost the size of Africa) and if properly maintained, these can be converted into its natural state of grass land or forests. This would greatly reduced global warming. Also the cattle which are being grown for food contribute to global CO2 level by respiration and they also heat up the atmosphere by excreting global warming gases like Methane (CH4) whose effective heat is more than that produced by all the planes, trains and automobiles combined! You are also greatly reducing water consumption by being a vegetarian! The amount of water taken per calorie of available food energy, for production of meat is 5 times that of fruits, 10 times that of vegetables and 20 times that of cereals! Human digestive system is designed to digest both vegetarian and non vegetarian food. But if you can compensate the same nutrient value of whatever you get by consuming meat with a vegetarian diet, what’s wrong in saving the earth? What Recent Research Tells Us About Meat ConsumptionRegarding chronic disease concerns, a Burden of Proof study published in 2022 evaluated the strength of the available evidence related to red meat and six health outcomes. For this rigorous study, researchers looked at all the available evidence. Based on their meta-analysis, they found weak to no evidence of associations between unprocessed red meat consumption and ischemic heart disease, colorectal cancer, breast cancer, type 2 diabetes, ischemic stroke, and hemorrhagic stroke. An earlier meta-analysis published in 2019 also found little to no health benefits for reducing red meat consumption below current intakes in North America. The global Prospective Urban Rural Epidemiological (PURE) study specifically evaluated meat intakes and the risk of major cardiovascular disease (i.e. heart attack or stroke) in adults from 21 countries. This study found no association between unprocessed red meat or poultry intakes and major cardiovascular disease. In fact, earlier findings presented by the lead author of the PURE study, suggest high-quality diets, that emphasize vegetables, fruit, nuts, legumes, dairy foods, fish, and unprocessed red meat, are associated with lower cardiovascular disease risk. Source: canadianfoodfocus.org Health and Nutritional Benefits of a Plant-Based Diet5 benefits of a plant-based dietNo one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can help your body.  If you've given any thought to cancer prevention, you have probably thought about your diet. Almost every week a new trend is hitting the health food headlines. It can make it almost impossible to settle on what to eat and not eat. But there is one diet that is consistently proven, over more than two decades, to reduce your risk for cancer. It is a plant-based diet. Eating plant-based does not mean you can’t eat meat. It means your meals are mostly plants: vegetables, whole grains and fruits. Beans, seeds and nuts are also included. Fill two-thirds of your plate with these plant-based foods. The remaining one-third should be a lean protein like chicken or fish, or a plant protein like tofu or beans. Why plant-based?It supports your immune system. Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best. “Plants give your body what it needs to help fight off infection,” says Andrea Murray, MD Anderson health education specialist. “A plant-based diet strengthens your immune system to protect you against germs and microorganisms.” A healthy immune system is essential for reducing your risk for cancer because it can recognize and attack mutations in cells before they can progress to disease. Plant foods reduce inflammation. Plants’ essential nutrients work to resolve inflammation in your body. The same tiny phytochemicals and antioxidants that boost your immune system also go around your body neutralizing toxins from pollution, processed food, bacteria, viruses and more. “Antioxidants in plants grab all these so-called free radicals that can throw your body off balance,” says Murray. “To reduce inflammation, it’s important to eat plant-based and to listen to your body’s signals for how foods work for you.” Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases.  A plant-based diet helps maintain a healthy weight. Staying at a healthy weight is one of the most important things you can do to reduce your risk for cancer. When it comes to cancer, the only thing more important than maintaining a healthy weight, is not smoking. This is because excess weight causes inflammation and hormonal imbalance. If you are overweight or obese, your risk is higher for 12 different types of cancer including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers. If you eat mostly plants, you remove many of the foods that lead to weight gain. Add in exercise and you’re on a path towards weight loss. Plants are high in fiber. Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits. Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management. Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer. A plant-based diet reduces your risk for other diseases too. The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses. Make sure your plant-based meals are healthyEven a plant-based meal relies on you to avoid the major diet pitfalls, like sugar and fat. Using healthy cooking methods and knowing how to make the most of your vegetables can help you get all the benefits a plant-based diet offers. This means deep-fried vegetables are out. So are highly processed foods like crackers and cookies. Limit sugary desserts as well and make sure you are picking whole grains. Regular pasta, white bread and white rice may be plant products, but they are not made from whole grains. Choose 100% whole wheat pasta and bread, and eat brown rice. Choosing plants will help all your body’s systems work the best they can. Source: www.mdanderson.org 7 Nutrients Your Diet May Be Missing1. Calcium 2. Fiber 3. Vitamin A : Essential Nutrient for Eyes 4. Potassium: Essential Nutrient for Nerves and Muscles 5. Folic Acid 6. Iron 7. Vitamin D Chances are, you need more of seven nutrients discussed here. Many adults don't get enough of them. You can fix that problem by following these simple steps for each nutrient. 1. CalciumWhy It’s Good for You: Your bones need it. So do your heart and other muscles. How Much You Need: You need more calcium as you age, according to the Institute of Medicine, the group of experts that sets nutrient quotas. Here's what you need every day:
How to Get More of It: Three servings of low-fat dairy foods each day, as part of a balanced diet, provide you with the calcium you need. If you have a dairy allergy or lactose intolerance, you can get calcium from calcium-fortified products, dark green leafy vegetables, nuts, and seeds. You can also get calcium from fortified foods and dietary supplements. Some examples of foods that provide around 300 milligrams of calcium per serving include:
2. FiberWhy It’s Good for You: Fiber is good for avoiding constipation, lowering cholesterol, and managing blood sugar levels. It's filling, and it's found in foods that are low in calories, so it helps you manage your weight. Fiber can also help lower your LDL, or bad cholesterol, which could lower your risk of heart disease. How Much You Need:
How to Get More of It:
3. Vitamin A : Essential Nutrient for EyesWhy It’s Good for You: You need vitamin A for your vision, genes, immune system, and many other things. How Much You Need: Vitamin A comes in two forms: as retinol (which is ready for the body to use) and carotenoids, the raw materials the body converts to vitamin A. How to Get More of It: Make your diet colorful. Top picks include:
4. Potassium: Essential Nutrient for Nerves and MusclesWhy It’s Good for You: Potassium is present in every cell of your body. It plays a key role in maintaining muscles, nerves, and fluid balance. Potassium also promotes strong bones, and you need it for energy production. How Much You Need: Men and women age 19 and older need 4,700 milligrams of potassium every day. If you have high blood pressure, check with your doctor or pharmacist about the medications you take to control it. Some drugs, including certain diuretics, make you lose potassium, so you need to compensate for the loss. How to Get More of It: These potassium-packed foods will help you meet your daily quota:
5. Folic AcidWhy It’s Good for You: If there's a chance you'll become pregnant or are pregnant, this is particularly important. Folic acid is the synthetic form of the B vitamin folate. Once you conceive, folic acid and folate, the natural form, help protect your baby against neural tube defects (and possibly cleft lip or palate) during the first 30 days. How Much You Need: Getting the recommended 400 micrograms of folic acid every day from supplements is a must for women who may become pregnant. (Many prenatal vitamins have as much as 800mcg.) Folate is important throughout pregnancy, too. It's involved in cell production and guards against a certain type of anemia. Pregnant women need 600 mcg. How to Get More of It: In addition to taking a folic acid supplement, women who could become pregnant should eat folate-rich foods including:
6. IronWhy It’s Good for You: Iron is responsible for transporting oxygen to cells and tissues throughout the body. It's important for women to get enough iron before and during pregnancy. Pregnancy is a drag on your iron supply and may cause iron-deficiency anemiain a new mom. How Much You Need: Men need 8 milligrams per day of iron. Women need 18 milligrams per day from ages 19 to 50 (27 grams if they're pregnant) and 8 milligrams from age 51 on (because they are no longer losing iron through menstruation). How to Get More of It: Animal sources of iron include:
Plant-based iron sources include:
Spinach, raisins, and beans are also good sources of iron. So are whole-grain cereals that have been enriched with iron. Keep in mind that the iron absorption rate from plant sources is lower than with animal sources of iron. 7. Vitamin DWhy It’s Good for You: Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions. Some experts recommend getting vitamin D from your diet instead of relying on the sun. How Much You Need: Current recommendations call for adults ages 19-70 to get 600 international units of vitamin D per day, and 800 IU per day starting at age 71. How to Get More of It: Natural sources of vitamin D include fish and egg yolk. Vitamin D-fortified foods include milk, yogurt, some orange juice products, and some breakfast cereals. You may need a mixture of both food and supplements to get the vitamin D your body requires. Source:www.webmd.com When Non-Veg Choices Still Make SenseNon-veg choices can make sense to provide high-quality proteins, essential vitamins like B12, minerals like iron, and Omega-3 fatty acids, which are beneficial for muscle development, brain health, and immune function. These nutrients are vital for overall health, and while a vegetarian diet can be nutritious, it sometimes requires careful planning and supplementation to ensure all necessary nutrients are met. Finding a Balanced Path: Tips for Every LifestyleGetting enough regular physical activity or exercise, eating nourishing foods, and reducing your intake of sugar and alcohol are just some of the recommendations for maintaining a healthy lifestyle. There are many ways to maintain a healthy lifestyle. Tips range from maintaining a moderate weight and eating nourishing foods to getting enough physical activity and quality sleep. Read on to learn more about some of the ways to help maintain a healthy lifestyle. Maintain a healthy weight for youKeeping your weight in a moderate range can protect you from conditions such as
Your body mass index (BMI) and your waist circumference are two measurements that can help determine if you have a moderate weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). A doctor will also consider other factors such as your age, ethnicity, body composition, and health history when recommending a moderate weight range for you. Remember, weight isn’t just about a number on the scale. Everyone is different, so it’s best to work with a doctor to determine a moderate weight for you. Eat nourishing foodsThe human body needs a variety of foods for energy. That means eating a balanced diet, which can include foods such as:
A registered dietitian can provide more information about balanced diets and help you to create an eating plan based on your dietary needs or preferences. Limit processed foods and sugarIt’s best to limit consuming highly processed foods, like packaged and frozen foods. They typically have fewer nutrients but more calories, fat, salt, and added sugars. It’s also best to limit your intake of soda, packaged cookies and chips, candy, and sweetened cereals. It may help to try slowly swapping out these processed meals and snacks for whole foods. Some people will find it easier to begin by swapping one or two snacks for healthier options. Drink water and stay hydratedStaying hydrated isn’t just about quenching your thirst, It also keeps your body and brain running. Drinking plenty of water can help:
Advice on how much water to drink per day varies, but aiming for around 8 glasses of water per day is a good target. Exercise regularlyMoving your body has a host of health benefits, including:
Regular exercise can also help prevent chronic conditions such as heart disease, type 2 diabetes, and some types of cancer. Try to aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week Reduce sittingIn addition to getting your heart pumping, spending less time sitting can improve your overall health. Prolonged sitting and sedentary behavior have links with an increased chance of:
Regular exercise doesn’t completely remove the risk of these conditions, but it can help reduce the likelihood. Speak with a doctor for more information on the benefits of reducing sitting and getting more physical activity. Get outdoors for fresh airBeing out in nature has a way of putting things in perspective, but it also has benefits for your mental health. Not only can soaking up the sun ease symptoms of depression, but it can also make you feel more relaxed and focused, particularly when you take notice of your surroundings. Getting outside can also ease feelings like worry and sadness and promote happiness, optimism, and a sense of connection with the world. Sunlight is also the best source of vitamin D. Get plenty of quality sleepGetting good sleep is really important for your overall health. When you sleep, your body is actually completing a number of essential tasks, like:
When you don’t get enough sleep, you may be irritable, emotional, and have trouble focusing. If sleep deprivation becomes chronic, it can even increase the chance of cardiovascular disease, diabetes, and depression. For all of these reasons, it’s important for most adults to get between 7 and 9 hours of sleep every night. Limit alcohol intakeLimiting alcohol intake can help with maintaining a healthy lifestyle. It is best to limit alcohol to no more than one drink per day for women and one to two drinks per day for men, according to the Department of Agriculture Dietary Guidelines. There are a few studies that suggest some alcohol could have health benefits, according to Harvard’s School of Public Health. However, more recent research suggests no amount of alcohol is really “safe” to consume. If you do drink alcohol, it’s best to do so in moderation. Avoid smokingSmoking releases harmful chemicals into your body and can damage lung tissue, heart health, and more. Smoking is also the main risk factor for lung cancer. Quitting smoking is one of the most important things you can do for your health, no matter your age or how long you’ve smoked. In fact, quitting smoking can add up to 10 years to your life expectancy, according to the Centers for Disease Control and Prevention (CDC). Speak with your doctor if you’d like advice and support on stopping smoking. Consider taking a multivitamin supplementMultivitamins may be an important part of your routine, particularly if you have a nutritional deficiency due to:
Research is still mixed on whether multivitamins are effective at improving health, according to Harvard’s School of Public Health. That said, taking a daily multivitamin within the recommended daily allowance may be beneficial. It is best to speak with a doctor before taking any supplements. Stay on top of health screenings and checkupsIt’s important to attend regular health screenings, such as a breast mammogram or a colonoscopy. These can help detect some conditions early. Keeping up to date with your vaccinations can also help prevent certain infections or conditions. Scheduling regular checkups with a doctor and dentist can help you maintain a healthy lifestyle. The bottom line Tips that can help maintain a healthy lifestyle include maintaining a moderate weight, consuming a balanced diet, staying hydrated, and getting enough regular physical activity or exercise. Other steps you can take include getting enough quality sleep, limiting alcohol intake, avoiding smoking and considering taking a vitamin supplement. Speak with your doctor for more advice on ways to maintain a healthy lifestyle. Your doctor can also provide information about any regular screenings and vaccinations they recommend. Source:www.healthline.com Keywords: vegetarian vs non vegetarian health, veg or non-veg diet benefits, plant-based health risks, red meat study 2025, balanced diet blog, healthy diet comparison |
