Top 7 Benefits of a Vegetarian Diet

The vegetarian diet has become very popular recently. Studies say that about 18% of people are vegetarian and the percentage is increasing (1). Some people become vegetarians because of the ethical and environmental benefits while others believe it is the best diet for overall health. Here are the top 7 benefits of a vegetarian diet.

7. Improves Heart Health

Studies show that vegetarians don’t get heat diseases because their food choices are heart-protective such as high fibers, nuts, vegetables, and fruits. They keep their blood sugar levels stable, which lowers cholesterol levels and heart problems. (1, 2)

6. Reduces Cancer Risks

Studies show that following a vegetarian diet can lower the risk of having cancers significantly. It is better than other animal-free diets in reducing cancer risk factors, especially against female-related cancers. (3, 4, 5)

5. Prevents Type 2 Diabetes

The vegetarian diet helps in reducing the risk and even preventing type 2 diabetes and nearly all its complications because most foods on the diet are low-glycemic. Low-glycemic foods such as nuts and whole grains keep blood sugar levels stable. (6, 7, 8)

4. Regulates Blood Pressure

Studies suggest that people who eat animal-free foods have lower blood pressure. In addition, other studies say that following a plant-based diet, which is low in fat, sodium, and cholesterol and high in potassium, can affect blood pressure positively. (9, 10, 11, 12, 13)

3. Decreases Severity of Asthma

Studies show that asthmatic patients who follow a vegetarian diet show significant improvements in their symptoms. Theoretically, some animal foods can induce allergies and inflammations; that is why removing them improves asthma symptoms. (14)

2. Enhances Bone Health

Statistics show that vegetarians have lower rates of osteoporosis than people depending on animal foods because they animal foods get more calcium out of the body leading to bone loss and subsequently osteoporosis. (15)

1. Decreases Metabolic Syndrome Risk

Metabolic syndrome is a combination of conditions that may enhance the risk of getting a stroke, having a heart problem, and developing type 2 diabetes. Studies suggest that people who are at risk of getting metabolic syndrome can eliminate its risks by following a vegetarian diet. (16)