According to the World Economic Forum, vegetarianism has been on the rise slowly in the past few years, especially in the United States and Europe.
Dr Ekta Singhwal, MSc (Dietician), Ujala Cygnus Group of Hospitals, said there are several reasons why many non-vegetarians are making the switch to veganism or vegetarianism, which range from ethical and environmental concerns to health benefits and even increased availability of plant-based alternatives.
She explained that there are many benefits to stopping the consumption of meatand other non-vegetarian diets.
Dr Ather Pasha, Senior Consultant, Internal Medicine, CARE Hospitals, Banjara Hills, Hyderabad described these benefits as a reduced risk of chronic diseases, increased nutrient intake, and, of course, environmental sustainability.
“Plant-based diets are generally associated with a lower risk of chronic conditions such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer,” Singhwal said.
“By incorporating a variety of plant-based foods into your diet, you can ensure you’re meeting your nutritional needs without relying on animal products,” Pasha explained.
What are the five immediate changes you will see in your body if you stop eating non-vegetarian food for a month?
A shift to a plant-based diet can support weight management or weight loss. (Source: Freepik)
Improved digestion
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Plant-based diets tend to be higher in fibre, which can promote healthy digestion and prevent constipation, according to Pasha.
“This can help regulate bowel movements and promote a healthy digestive system. Increasing fibre intake can alleviate constipation and promote a more regular and efficient digestive process,” he added.
Weight management
A shift to a plant-based diet can support weight management or weight loss, Singhwal explained, as plant-based foods are generally lower in calorie density compared to animal products, and they are rich in fibre, which can increase feelings of fullness and reduce overall calorie intake.
Reduced inflammation
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Animal-based foods, particularly processed meats, have been linked to increased inflammation in the body, said Singhwal.
“By eliminating or reducing consumption of these foods, you may experience a decrease in systemic inflammation, which is associated with various chronic diseases,” she said.
Lower cholesterol levels
Animal-based foods, especially those high in saturated and trans fats, are a significant source of dietary cholesterol, Pasha said.
“By eliminating or reducing their consumption, blood cholesterol levels can improve, reducing the risk of cardiovascular diseases,” he added.
Enhanced antioxidant intake
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Rich in antioxidants, Singhwal explained that plant-based diets can help protect the body against oxidative stress and cellular damage.
“Increased consumption of fruits, vegetables, nuts, and seeds can boost your antioxidant intake, benefiting overall health and reducing the risk of chronic diseases,” she added.
Increased energy levels
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Plant-based diets provide a wide array of vitamins, minerals, and complex carbohydrates that can help support energy levels throughout the day, according to Pasha.
“Plant-based foods can provide sustained energy without the post-meal slump that some people experience after consuming heavy animal-based meals,” Pasha added.
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Non-vegetarian food, especially processed and red meats, has been linked to an increased risk of certain diseases, including cancer, Singhwal said.
Processed meats, such as bacon, sausages, and deli meats, have been classified as carcinogens by the World Health Organization (WHO). They are associated with an increased risk of colorectal cancer. Red meats, such as beef, pork, and lamb, have also been linked to an increased risk of colorectal, pancreatic, and prostate cancers.
Although the exact mechanisms are not fully understood, according to Singhwal, factors such as heme iron, nitrites, and heterocyclic amines formed during cooking may play a role.
It is important to note that not all non-vegetarian foods pose the same level of risk, and moderate consumption, particularly of lean meats and fish, can still be part of a healthy diet. However, minimising the intake of processed and red meats while emphasizing a plant-based diet can reduce the associated health risks.
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