International Vegetarian Day丨Can vegetarianism really keep you healthy? Here’s what you need to know about eating vegetarian food scientifically

November 25th is International Vegetarian Day, also known as World Meatless Day. Vegetarianism has become a popular lifestyle in recent years. Under the influence of many celebrities, Internet celebrities, and public figures, vegetarianism has gradually become a health-preserving way advocated by modern people, and different vegetarian schools have also been born.

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Weight loss, environmental protection, detoxification, health preservation, health... these are considered to be the advantages of a vegetarian diet. So, from a nutritional point of view, what are the benefits of a vegetarian diet?

First of all, vegetarianism helps reduce the risk of chronic diseases such as hypertension, diabetes, and hyperlipidemia

The overall content of cholesterol, total fatty acids, saturated fatty acids and sodium salt in vegetarian food is low, and it contains high levels of vitamins, potassium and other minerals, as well as dietary fiber, unsaturated fatty acids and phytochemicals, such as polyphenols and flavonoids. Appropriate vegetarian diet can inhibit the absorption and synthesis of cholesterol, and help reduce the risk of cardiovascular and cerebrovascular diseases. Whole grains, low-sugar fruits, vegetables, nuts and soy products are all beneficial in reducing the risk of type 2 diabetes.

Second, a vegetarian diet helps improve intestinal health and reduce the risk of intestinal diseases

Vegetarian food is rich in dietary fiber, which can improve the intestinal flora environment to a certain extent and help the proliferation of beneficial bacteria in the intestine. At the same time, the rich dietary fiber contained in vegetarian food can promote intestinal peristalsis and the secretion of digestive juices, help excrete toxins from the body, and reduce the risk of intestinal diseases. Especially for colorectal cancer, a study by Loma Linda University in California, USA, analyzed the eating habits of more than 70,000 people and showed that vegetarians have a 22% lower risk of colorectal cancer than non-vegetarians, and among those who eat vegetarian food including fish, the risk reduction is even greater, at 43%.

Third, a vegetarian diet helps prevent high uric acid levels and reduce the risk of hyperuricemia.

Regular consumption of foods high in purine, such as meat, animal offal, and seafood, can easily lead to high uric acid levels, which puts a heavier burden on the kidneys.

Nutrients such as vitamins and plant active ingredients can promote kidney excretion of uric acid and play a role in reducing uric acid. Vegetarian diets have a high proportion of fresh fruits and vegetables. Vegetables (such as chicory and lily) and fruits (such as lemons and cherries) are rich in vitamin C and abundant plant active ingredients, such as alkaloids, phenolic acids, flavonoids, stilbenes and glycosides, which play a certain role in reducing blood uric acid levels, helping to improve hyperuricemia and reduce the risk of hyperuricemia.

However, being a vegetarian for a long time is not a healthy thing.

Because of long-term vegetarianism, the lack of animal foods rich in high-quality protein will lead to insufficient intake of high-quality protein and deficiency of some fat-soluble vitamins.

Studies have shown that vegetarians have higher average intakes of dietary fiber, vitamins A, C and E, B1, B2, folic acid, and magnesium than all non-vegetarians, but are relatively deficient in nutrients such as n-3 polyunsaturated fatty acids, vitamin B12, vitamin D, calcium, iron, and zinc, as well as some essential amino acids.

Long-term vegetarianism may also lead to insufficient energy intake and unbalanced nutrition, which is not advisable, especially for people who need high energy intake, such as manual laborers, athletes or growing and developing teenagers. It is not recommended for people in the growth and development stage such as children and adolescents, as well as pregnant women and patients with specific diseases to be vegetarian for a long time.

In life, it is better for our health to have a reasonable combination, light taste, and moderate and balanced intake of various foods.

If you must be a vegetarian, please pay attention to the scientific and reasonable combination of diet. You can take some nutrient supplements to meet the needs of your body according to the nutrients that are easily lacking in vegetarian food, such as some fat-soluble microorganisms, minerals, and amino acids.

Author: Li Huzhong, Associate Researcher, Nutrition Department 1, National Food Safety Risk Assessment Center

Wang Yongjun Attending Physician, Department of Nutrition, First Affiliated Hospital, Shandong First Medical University

Liu Sana, Associate Researcher, Nutrition Laboratory 1, National Food Safety Risk Assessment Center

Review expert: Fang Haiqin, Researcher, Nutrition Office 1, National Food Safety Risk Assessment Center