A Closer Look at a Vegetarian Diet

Melinda Mesibov
Katy Hansen
English 120
University of New Mexico
December 7, 2014

Introduction
The argument for lessening the consumption of meat is rising in recent times.
Those who choose not to eat meat are considered vegetarians. Vegetarians are no longer
difficult to find in Western Society. There are many reasons to consider a vegetarian diet;
such as to spare animals, save money, lose weight, and improve health. Although a
vegetarian diet is appealing to many, it is important to consider the effects that a diet with
or without meat will have on a persons health. When deciding whether to eat meat,
examine the nutrition, risk of illness, and extremes of both diets. An analysis of the health
benefits and disadvantages of a vegetarian diet reveals that it is ideal for meat
consumption to be limited, but not eliminated.
Nutrition
One major concern with a vegetarian diet is nutrition. Merriam-Websters
dictionary describes nutrition as, the process of providing or obtaining the food
necessary for health and growth. A healthy diet will consist of foods that are
nutritionally sufficient. Two elements of nutrition that are impacted by meat consumption
are iron and protein. Although iron and protein are easily found in meat, it is possible to
have a sustainable vegetarian diet. The American Dietetic Association insists that,
appropriately planned vegetarian diets, including total vegetarian or vegan diets, are
healthful [and] nutritionally adequate (Craig and Mangels). Both vegetarian and nonvegetarian diets can be nutritional; however, a vegetarian diet is more nutritionally
conscious. A proper vegetarian diet is nutritionally conscious because it requires extra
effort and thought about nutritional intake.
Iron

Iron is a main factor in red blood cell formation. Insufficient amounts of iron
intake can lead to iron deficiency and anemia. In serious cases, iron deficiency often
causes fatigue in adults and impaired mental function.
Iron is abundant in red meat. One disadvantage of a vegetarian diet is that it is
difficult to get iron without eating meat. However, iron is also in a few other foods such
as beans, peas, cereals, spinach, and raisins. The Mayo Clinic, a nonprofit medical
practice and research group, suggests, Because iron isn't as easily absorbed from plant
sources, the recommended intake of iron for vegetarians is almost double that
recommended for nonvegetarians. Eating a large amount of iron rich foods can
compensate for iron found in red meat. Another option is to take iron supplements, which
can be bought over the counter. One benefit of eating meat is that iron can be easily
incorporated into a diet. With some planning, though, both diets can be sufficient in iron.
Protein
Protein is used to build and repair tissue, bones, muscles, cartilage, skin, and
blood; as well as making enzymes, hormones, and other body chemicals. Protein is
essential to any healthy diet. With a lack of protein, there is a risk of weakening muscle,
compromised immune system, and fatigue.
One disadvantage of a vegetarian diet is that there is a concern for lacking protein,
since protein is found in all forms of meat. However, there are also plenty of other
options for vegetarians. The Mayo Clinic suggests to vegetarians that,
Eggs and dairy products are good sources [of protein], and you don't need to eat
large amounts to meet your protein needs. You can also get sufficient protein
from plant-based foods if you eat a variety of them throughout the day. Plant

sources include soy products and meat substitutes, legumes, lentils, nuts, seeds
and whole grains.
It is illustrated that although meat products are a simple source of protein, there are
several other alternatives for vegetarians.
Risk of Illness
Another significant factor when considering a diet is the risk of illness. Both
vegetarian and meat diets are involved with several illnesses and diseases. While
choosing a vegetarian diet may be beneficial to a persons health, there are also a few
ways that it can be detrimental.
Illnesses That Are Likely With A Vegetarian Diet
A disadvantage of some vegetarian diets is that there is a risk for a few illnesses
that mostly associated with poor nutrition. Malnutrition and Iron deficiency are illnesses
that can be associated with vegetarian diets. Although these serious illnesses are
associated with vegetarian diets, they are not very common. In other words, Inadequate
protein intake coupled with insufficient caloric intake can indeed lead to serious, even
lethal health consequences, as the experience of famine-stricken populations has shown.
Yet medical conditions due to lack of protein are practically non-existent in the United
states, even among vegetarians (Sprague and Ballaro). Although some diets without
meat will be at risk, vegetarian diets that incorporate proper nutrition will not be
associated with illness. Both illnesses can have adverse side effects, but can be avoided
with proper diet planning.
Illnesses That Are Avoided By A Vegetarian Diet

Although there are a few illnesses associated with vegetarian diets, one significant
advantage is that they prevent disease. Obesity, diabetes, hypertension, cancer, and
cardiovascular disease are avoided by eating less meat. A downside of meat is that it is
concentrated with fat, cholesterol, and sodium. Winston Craig and Ann Reed Mangels,
experts on nutrition and diet, state that, Features of a vegetarian diet that may reduce
risk of chronic disease include lower intakes of saturated fat and cholesterol and higher
intakes of fruits, vegetables, whole grains, nuts, soy products, [and] fiber In other
words, the reduction of damaging features of meat such as fat, sodium, and cholesterol, in
addition to the variety of healthy foods and nutrients, results in a lessened risk of chronic
disease.
Another benefit of a vegetarian diet is that there is no risk of meat-borne illness.
Meat borne illnesses include mad cow disease, bird flu pandemic, E.coli, and MRSA.
These diseases are associated with poor livestock conditions and meat that is not prepared
correctly. Although the causes of these illnesses are somewhat regulated, some cases can
be very serious. The elimination of meat in a diet removes the risk for meat-borne illness.
Comparing the Extremes
One way to choose the best diet is to compare both extremes: an all-meat diet, and
an all-vegetarian diet. This is one way to see the true advantages and disadvantages that
either one has to offer.
All-Meat Diet
Some advantages of an all-meat diet are that it is rich in protein and is filling. It
can be noted that, Meat is the best source of protein, which the body needs to function
optimally (Freedman). It can be interpreted that protein is meats biggest asset. Some

disadvantages are that it is high in fat and cholesterol, which associates it with many
diseases. Without other foods, an all-meat diet does not provide energy.
All-Vegetarian Diet
A few benefits of a diet without any meat is that there is a lower risk of disease
and it is easier to lose weight. Without the harmful components of meat, like sodium and
fat, vegetarians tend to be healthier. To put it another way, Vegetarians generally have a
lower risk of developing high blood pressure, several forms of cancer, heart disease,
diabetes and obesity because these diets are usually lower in fat and higher in fiber
(Freedman). Some issues with this diet are that without a lot of protein, a person is likely
to have low energy, and might not stay full for very long.
The Compromise
Both all-meat and all-vegetarian diets have many benefits and disadvantages.
Although a vegetarian diet offers more variety and nutrients, it is also important to have a
sustainable diet that provides energy. When considering the extremes, it is apparent that
one is not complete without incorporation of the other. It is suggested that, Each of your
meals be two-thirds plant-based. That means the bulk of breakfast, lunch and dinner
should be made up of fruits, vegetables, beans or grains. The other one-third should be
meat... When picking meat, choose the leanest cuts of meat...and keep processed meats at
a minimum, as theyre high in sodium. (Freedman). It is ideal to have a diet that is
mostly plant-based, but includes a small amount of high quality, lean meat.
Conclusion
In closing, there are many advantages and disadvantages to a vegetarian lifestyle.
A well-planned vegetarian diet is nutritionally stable, has less risk of disease, and

promotes healthy eating habits. However, meat is an important source of energy and
specific nutrients. A vegetarian diet is healthy, but not necessarily simple. It can be
interpreted that limited meat consumption encourages a healthy lifestyle. For a wellbalanced diet that does not require planning, consume a small amount of lean meat, but
focus on a variety of nutritionally sound foods.

Works Cited
Ballaro, Beverly and Nancy Sprague. "Point: Vegetarianism Promotes Both Human And
Planetary Health." Points Of View: Vegetarianism (2014): 2. Points of View
Reference Center. Web. 24 Sept. 2014
Craig, Winston J., and Ann Reed Mangels. "Position of the American Dietetic
Association: Vegetarian Diets." Journal of the American Dietetic Association
109.7 (2009): 1266-282. Europe PubMed Central. Web. 16 Nov. 2014.
Freedman, Lisa. "All-Meat vs. Vegetarian Diets." Men's Fitness. Weider Publications,
LLC, n.d. Web. 16 Nov. 2014.
Nutrition Def 1. Merriam-Webster Online, Merriam-Webster, n.d. Web. 16 Nov. 2014.
"Nutrition and Healthy Eating." Mayo Clinic. Mayo Foundation for Medical Education
and Research, 11 July 2012. Web. 16 Nov. 2014.