The benefits of a vegetarian diet

Are vegetarians healthier than meat-eaters? Will the herbivores among us live longer, less disease-prone lives? It may come as unwelcome news to lovers of juicy steaks and roasts, but according to a new study the answer seems to be yes.

In the past, studies have linked the higher levels of saturated fat in meat – and particularly red meat – with coronary heart disease and bowel cancer. And the new study, which pooled the results of surveys of around 61,000 people, claims that for those following vegetarian diets, the overall incidence of cancer was 12% lower than average. With some forms of cancer, the difference was more pronounced: the incidence of cancers of the blood among the vegetarians was 45% lower.

But does that mean we should all abandon our meaty delights? Will rack of lamb, saltimbocca and poached chicken soon become a thing of the past for everyone who cares about their health?

Well, it’s never that simple. “More research is needed to look for reasons for the differences,” said Professor Key, whose team conducted the study at Oxford University. Key advises against making dramatic dietary changes and recommended sticking to a balanced diet. “It could be that [vegetarians] are simply more likely to stick to the recommended five portions a day, or it could be more complicated.”

Here’s a summary of the pros and cons of a vegetarian diet, and some tips on healthy eating, meat-free or otherwise.

Pros & cons

PROS

Vegetarianism has been linked to a reduced risk of obesity.
The higher amounts of nuts and whole grains in vegetarian diets may help to reduce the risk of diabetes.
Veggie diets are likely to contain less fat and cholesterol, and more dietary fibre.

CONS

Vegetarian diets can lack protein, vitamins and minerals.
Vegetarians are particularly at risk of iron deficiency (anaemia). One study found low iron levels in 27% of female vegetarians.
Children on vegetarian diets risk energy deficiency, and in some circumstances, such a diet could result in emaciation or slow growth

Tips

Grill, bake, poach, boil or steam meat to reduce fat in your meals.
Always eat meat in moderation – the British Nutrition Foundation recommends we consume no more than 90g of red meat per day.
Eat five portions of fruit and veg a day. Starchy foods and pulses should make up a third of the diet.
Cut down on food that is high in saturated fat. Choose foods containing unsaturated fat (sunflower, rapeseed and olive oils, nuts and seeds) as an alternative.
If you are cutting out meat, make sure you get protein from nuts and seeds, eggs and dairy products.
Vegetarians need to find sources of selenium in their diet – Brazil nuts contain this vital mineral.

Recipes

Veggies can find inspiration with our vegetarian recipes but here are some vegetables we've picked out:

Artichokes

High in fibre, potassium, calcium, iron and phosphorous. They are thought to help improve liver function (which, in turn, lowers blood cholesterol), and to improve digestion.

Torta Pasqualina

This Italian pie is full of robust flavours such as artichokes, spinach, parsley and ricotta - and is perfect for vegetarians.

Potato, smoked almond and artichoke salad

This robust potato, smoked almond and artichoke salad is ideal for summer - and perfect for vegetarians.

Artichoke soup and parsnip crisps

This delicious light starter can be made in advance, making the rest of the cooking easier.

Peas

Contain a wealth of nutrients including vitamin K (used for clotting blood), folic acid and vitamin B6 (used for storing and releasing energy).

Pea, lettuce and tarragon soup

A refreshing soup recipe using plenty of greens to create a vibrant colour and memorable flavour.

Couscous with broad beans, peas, mint and feta

You don't have to be vegetarian to enjoy this moreish seasonal dish.

Bund Gobi aur mattar subzi, cabbage and green peas

This Indian dish of Bund Gobi aur mattar subzi, or cabbage and green peas, is so simple to make and is suitable for vegetarians.

Comments

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AdamD

May 27

As a meat eater I have no problem with vegetarianism, but often the healthier diet argument misses out on a somewhat tenuous but yet defining aspect of how meat relates to evolution. At the point when our ancestors began to eat meat our intake of energy jumped to the point where our brains were able to evolve to a larger size, this happened on one more occasion when we started to cook food. Unfortunately it has been shown that our brains over-react to high energy foods, and we are pre-disposed to eat anything with a high energy content, this was beneficial when food was generically scarce but in modern agricultural societies such as the UK it can back fire and lead to obesity. With the wide access to food in our lives we should be far better able, against our instincts of course, to choose and eat a healthier balanced diet with or without meat. Between meat and veg or raw and cooked, the more meat that’s cooked the more energy, the more veg un cooked the less energy. Although this