<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/vegetarian-diet440-f625d42.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/12/vegetarian-diet440-f625d42.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/12/vegetarian-diet440-f625d42.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-924524 alignnone size-landscape_thumbnail" alt="A bowl of vegetarian food" title="Top 10 benefits of a vegetarian diet" /> <h2 class="p1">What is a vegetarian diet?</h2>
<p class="p1">Typically, a vegetarian diet excludes all meat, fish and shellfish, as well as animal by-products, such as gelatine. However, depending on the type of vegetarian diet you follow, you may include some animal foods. For example:</p>
<ul class="ul1">
<li class="li1">Lacto-ovo-vegetarian – a vegetarian diet that includes both dairy and eggs</li>
<li class="li1">Lacto-vegetarian – one that includes dairy foods only</li>
<li class="li1">Ovo-vegetarian – one that includes eggs only</li>
</ul>
<p class="p1">There are many reasons for choosing a vegetarian diet, including concern for animal welfare and the environment, or cultural or religious and health factors. All of these may determine what type of vegetarian diet you follow.</p>
<p class="p1"><strong>Curious about trying a vegetarian diet? Check out our vegetarian <span class="s3"><a href="/recipes/collection/vegetarian-breakfast-recipes" target="_blank" rel="noopener">breakfast</a>,</span> <a href="/recipes/collection/vegetarian-lunch-recipes" target="_blank" rel="noopener"><span class="s3">lunch</span></a> and <a href="/recipes/collection/vegetarian-dinner-recipes" target="_blank" rel="noopener"><span class="s3">dinner</span></a> recipes. We also have vegetarian <a href="/recipes/collection/vegetarian-comfort-food-recipes" target="_blank" rel="noopener"><span class="s3">comfort foods</span></a>, <a href="/recipes/collection/vegetarian-curry-recipes" target="_blank" rel="noopener"><span class="s3">curries </span></a>and <span class="s3"><a href="/recipes/collection/budget-vegetarian-recipes" target="_blank" rel="noopener">budget recipes</a>.</span></strong></p>
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<p class="p1">Here are our top 10 benefits of following a vegetarian diet:</p>
<ol>
<li class="p1">May support a healthy weight</li>
<li class="p1">May support heart health</li>
<li class="p1">May support blood sugar balance</li>
<li class="p1">May reduce the risk of diabetes complications</li>
<li class="p1">May reduce the risk of certain cancers</li>
<li class="p1">May be beneficial for gut health</li>
<li class="p1">May be anti-inflammatory</li>
<li class="p1">May be protective</li>
<li class="p1">May support healthy skin</li>
<li class="p1">May be better for the environment</li>
</ol>
<h2 class="p1">Top 10 health benefits of a vegetarian diet</h2>
<h3 class="p1">1. May support a healthy weight</h3>
<p class="p1">Studies suggest that adopting a predominantly plant-based diet may be a <a href="https://pubmed.ncbi.nlm.nih.gov/27886704/" target="_blank" rel="noopener"><span class="s3">healthier way to eat</span></a>, with fewer reported cases of <a href="https://pubmed.ncbi.nlm.nih.gov/20237136/" target="_blank" rel="noopener"><span class="s3">obesity.</span></a> And, for those looking to lose weight (depending on your starting point), it may result in a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4699995/#:~:text=In%20seven%20trials%20that%20included,overweight%20or%20obese%20individuals%20at" target="_blank" rel="noopener"><span class="s3">substantially greater reduction in weight</span></a>.</p>
<h3 class="p1">2. May support heart health</h3>
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<p class="p1">Those who follow a plant-based diet appear to be at lower risk of <a href="https://www.ahajournals.org/doi/10.1161/JAHA.119.012865" target="_blank" rel="noopener"><span class="s3">heart disease.</span></a> If you also have <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/hypertension-and-blood-pressure-among-meat-eaters-fish-eaters-vegetarians-and-vegans-in-epicoxford/678E54EF633FD623EF778BE1BA743C6A" target="_blank" rel="noopener"><span class="s3">high blood pressure</span></a>, following a vegetarian diet may be especially relevant – this is because studies show a lower incidence of elevated blood pressure.</p>
<h3 class="p1">3. May support blood sugar balance</h3>
<p class="p1">Following a vegetarian diet, whether you include animal products (like eggs) or not, may help with blood sugar disturbances and potentially reduce the likelihood of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4168165/" target="_blank" rel="noopener"><span class="s3">type-2 diabetes</span></a>. If you adopt a vegetarian diet for this reason, be sure to eat plenty of wholegrains, as they help stabilise blood sugar levels.</p>
<h3 class="p1">4. May reduce the risk of diabetes complications</h3>
<p class="p1">Typically, a vegetarian diet contains <a href="https://pubmed.ncbi.nlm.nih.gov/15702597/" target="_blank" rel="noopener"><span class="s3">less saturated fat and more folate, fibre and antioxidants, including vitamins C, E and carotenoids</span></a>. This makes the diet compatible with <a href="https://www.diabetes.org.uk/living-with-diabetes/eating/what-is-a-healthy-balanced-diet" target="_blank" rel="noopener"><span class="s3">diabetes guidelines</span></a>. However, if you’ve been diagnosed with type-2 diabetes or are on medication, speak to your GP before making significant changes to your eating habits.</p>
<h3 class="p1">5. May reduce the risk of certain cancers</h3>
<p class="p1"><span class="s3"><a href="https://journals.lww.com/journalppo/Abstract/2015/03000/Lifestyle_and_Cancer_Risk.9.aspx" target="_blank" rel="noopener">Cancer cases</a></span> are expected to climb over the next few decades due to obesity, inactivity and diet. Eating more plant-based foods, including <a href="https://www.ncbi.nlm.nih.gov/pubmed/25739376" target="_blank" rel="noopener"><span class="s3">legumes</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24687909" target="_blank" rel="noopener"><span class="s3">fruit and vegetables,</span></a> and cutting your intake of <a href="https://www.ncbi.nlm.nih.gov/pubmed/25232394" target="_blank" rel="noopener"><span class="s3">smoked or processed red meats</span></a> has been shown to reduce cancer risk. Studies examining the impact of plant-based diets show that a balanced vegetarian diet provides protection against some <a href="https://www.ncbi.nlm.nih.gov/pubmed/26853923" target="_blank" rel="noopener"><span class="s3">cancers</span></a>.</p>
<h3 class="p1">6. May be beneficial for gut health</h3>
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<p class="p1">The gut microbiome is the community of microbes (bacteria, yeast and viruses) that live in our digestive tract. Our understanding of this important community is evolving, and we now know that it influences how we think, feel and how healthy we are. Research suggests that by changing the foods we eat and choosing more plant-based options, we can very quickly <span class="s3"><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10057430/#:~:text=Literature%20suggests%20that%20adopting%20plant,overall%20health%20promotion%20%5B9%5D" target="_blank" rel="noopener">change our gut microbiome for the better</a>. </span>This is because eating plenty of plant-based foods supplies different fibres, therefore feeding our gut bacteria, allowing them to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/" target="_blank" rel="noopener"><span class="s3">flourish and increase in number</span></a>.</p>
<h3 class="p1">7. May be anti-inflammatory</h3>
<p class="p1">Most vegetarians are likely to exceed the recommended <a href="/health/nutrition/what-counts-five-day" target="_blank" rel="noopener"><span class="s3">five-a-day</span></a> of fruit and vegetables. A diet rich in protective antioxidants from fruit and veg combined with fewer <span class="s3"><a href="/health/health-conditions/top-diet-tips-help-ease-arthritis#" target="_blank" rel="noopener">trigger foods</a></span> may decrease inflammatory reactions, such as those seen in conditions like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827298/" target="_blank" rel="noopener"><span class="s3">rheumatoid arthritis</span></a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/" target="_blank" rel="noopener"><span class="s3">osteoarthritis</span></a>.</p>
<h3 class="p1">8. May be protective</h3>
<p class="p1">Eating more plant-based foods that are rich in protective plant compounds <span class="s3"><a href="https://pubmed.ncbi.nlm.nih.gov/2273194/#:~:text=The%20results%20indicate%20that%20in,zinc%2C%20and%20vitamin%20B12%20status" target="_blank" rel="noopener">may help protect against age-related conditions like heart disease</a>,</span> as well as those affecting the eye, such as <a href="https://pubmed.ncbi.nlm.nih.gov/26707634/" target="_blank" rel="noopener"><span class="s3">cataracts</span></a> and age-related macular degeneration.</p>
<h3 class="p1">9. May support healthy skin</h3>
<p class="p1">Population studies have associated higher intakes of vegetarian foods with <a href="https://pubmed.ncbi.nlm.nih.gov/34728412/" target="_blank" rel="noopener"><span class="s3">positive skin health</span></a>. These foods are rich in plant defence chemicals called polyphenols, as well as skin-supportive nutrients like <a href="https://pubmed.ncbi.nlm.nih.gov/32802255/" target="_blank" rel="noopener"><span class="s3">vitamins C and E</span></a>. There may be further <a href="https://pubmed.ncbi.nlm.nih.gov/36191666/" target="_blank" rel="noopener"><span class="s3">benefits for skin conditions</span></a> like acne, psoriasis and atopic dermatitis, as well as <a href="https://pubmed.ncbi.nlm.nih.gov/32802255/" target="_blank" rel="noopener"><span class="s3">skin ageing</span></a>.</p>
<h3 class="p1">10. May be better for the environment</h3>
<p class="p1">As long as you eat whole foods<span class="s3"><a href="https://pubmed.ncbi.nlm.nih.gov/35156593/" target="_blank" rel="noopener"> rather than ultra-processed</a>,</span> a vegetarian diet is likely to be <a href="https://www.nature.com/articles/s43016-023-00795-w" target="_blank" rel="noopener"><span class="s3">healthier for the environment</span></a>. This is because these whole foods use fewer natural resources, so are associated with less environmental damage. However, highly processed plant-based convenience foods (like a vegan burger) are likely to have the opposite effect.</p>
<h2 class="p1">Should I go vegetarian?</h2>
<p class="p1">A <a href="/health/special-diets/balanced-diet-vegetarian" target="_blank" rel="noopener"><span class="s3">well-planned vegetarian diet</span></a> that supplies all the essential nutrients you need for your age, gender and activity levels may have numerous health benefits. However, if your diet involves eating <a href="/health/special-diets/is-vegan-meat-healthy" target="_blank" rel="noopener"><span class="s3">processed vegetarian food</span></a> with high intakes of sugar, salt and fat combined with few whole vegetables, fruits, wholegrains, nuts and seeds, you’re unlikely to be getting all the nutrients you need.</p>
<p class="p1">If not appropriately planned, vegetarian diets supply <a href="https://pubmed.ncbi.nlm.nih.gov/24898237/" target="_blank" rel="noopener"><span class="s3">lower amounts of calcium, vitamins D and B12, protein and omega-3 fatty acids</span></a>. Minerals such as zinc, iron and iodine also tend to be less bio-available from plant foods, which means you may need to eat more of the relevant food sources to maintain appropriate levels. Carefully choosing which foods to include, making used of fortified products like plant milks, breakfast cereals and spreads, and eating a wide and varied selection of foods will go some way to ensuring your diet is well balanced.</p>
<p class="p1">If you’re concerned your age, health or an existing medical condition will stop you obtaining the nutrients you need, speak to your GP or healthcare practitioner for further advice.</p>
<h3 class="p1">Want more inspiration?</h3>
<p class="p1"><span class="s3"><a href="/health/special-diets/what-plant-based-diet" target="_blank" rel="noopener">What is a plant-based diet?</a><br>
</span><span class="s3"><a href="/health/special-diets/what-is-the-planetary-health-diet" target="_blank" rel="noopener">What is the planetary health diet?</a><br>
</span><span class="s3"><a href="/health/family-health/how-have-healthy-vegetarian-pregnancy" target="_blank" rel="noopener">What to eat for a vegetarian pregnancy</a></span><br>
<a href="/health/nutrition/best-sources-protein-vegetarians" target="_blank" rel="noopener"><span class="s3">The best vegetarian protein sources</span></a><br>
<span class="s3"><a href="/howto/guide/vegetarian-budget-meal-plan" target="_blank" rel="noopener">Vegetarian budget meal plan</a></span><br>
<a href="/review/best-vegan-and-vegetarian-cookbooks" target="_blank" rel="noopener"><span class="s3">The best vegan and vegetarian cookbooks</span></a></p>
<p class="p1">Or why not check out our best <a href="/recipes/collection/vegetarian" target="_blank" rel="noopener"><span class="s3">vegetarian recipes</span></a>?</p>
<hr>
<p><em>This page was reviewed on 25<sup>th</sup> November 2024 by Kerry Torrens</em></p>
<p><em>Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em>All health content on </em><span class="skimlinks-unlinked"><i>goodfood.com</i></span><em> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a title="https://www.immediate.co.uk/terms-and-conditions" href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>
Top 10 benefits of a vegetarian diet
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