Brenda Khan
Vegetarian diets have become increasingly popular, with 7.3 million vegetarians in the US as of 2008, 3.2% of the total population. However, this dietary choice is not without its critics. Some people argue that vegetarian diets are not as healthy as omnivorous diets, with potential nutritional deficiencies in vitamin D, vitamin K, and omega-3 fatty acids. Others claim that plants are also living organisms that may feel pain, so killing them is morally wrong. Social aspects also play a role, as vegetarians may face rejection, stereotyping, and discrimination from meat-eaters, leading to the term vegaphobia to describe this phenomenon. Despite these arguments, studies have shown that a well-planned vegetarian diet can meet all nutritional needs and offer health benefits, reducing the risk of chronic illnesses.
Arguments against vegetarian diets
| Characteristics | Values |
|---|---|
| Health | Research suggests that vegans may have a lower risk of heart disease but a higher risk of strokes (possibly due to B12 deficiency). Vegan diets are also lower in protein, calcium, and salt. |
| Culture | Meat is a natural part of our diets and is central to all human cultures. If the world went vegan, we would lose iconic cultural dishes. |
| Nature | Humans have eaten meat for an estimated 2.6 million years. Scientists argue that animal protein was vital for the development of larger brains in early hominids. |
| Social | Vegetarians and vegans may suffer rejection, stereotyping, and discrimination from others, including the media. They may also face pressure from friends, family, and coworkers to eat meat. |
| Definition | Some people argue that true vegetarianism means consuming no meat or fish, which excludes diets that include fish, chicken, or other forms of poultry. |
| Nutrition | Vegetarian diets may require supplementation with B12 and creatine, which are plentiful in meat but scarce in plant-based foods. |
| Economy | The meat industry and its supporters lobby against vegetarianism, advocating for meat consumption as a personal choice. |
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What You'll Learn
Increased risk of stroke
Vegetarian diets are associated with a decreased risk of heart disease but an increased risk of stroke. A recent study found that people who avoid meat may be more at risk of having a stroke, particularly a haemorrhagic stroke. Haemorrhagic strokes are caused by a ruptured weakened blood vessel, resulting in blood spillage into the brain, which can be deadly.
The study, conducted by Tammy Tong, PhD, and her team, followed meat eaters, fish eaters, and vegetarians over an 18-year period. The research revealed that vegetarians and vegans had a 20% higher risk of stroke than meat-eaters. However, it is important to note that the lower risk of heart disease in vegetarians still exceeds the higher risk of stroke.
There are several proposed explanations for the increased risk of stroke in vegetarians. One theory suggests that plant-based diets may lack certain essential nutrients, such as vitamin B12, which is commonly found in meat. Vitamin B12 deficiency is associated with an increased risk of stroke. Additionally, low blood levels of total cholesterol in vegetarians may also contribute to the higher risk of stroke, as cholesterol plays a protective role in haemorrhagic strokes. However, it is important to note that vegetarians typically have lower blood pressure, which is a significant risk factor for strokes.
Another factor to consider is alcohol consumption. Alcohol is known to increase the risk of stroke, and while Asian Buddhist vegetarians tend to avoid alcohol, Western vegetarians often consume varying degrees of alcohol. This discrepancy in alcohol consumption may contribute to the discrepant findings in stroke risk between Western and Asian vegetarians.
In conclusion, while vegetarian diets offer many health benefits, including a reduced risk of heart disease, they may also come with an increased risk of stroke. However, more research is needed to confirm this association and to identify the specific factors contributing to the increased risk.
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Higher rates of anxiety
Vegetarianism has been linked to higher rates of anxiety in several studies. For example, a German study found that vegetarians were 15% more prone to depressive conditions and twice as likely to suffer from anxiety disorders. Another study found that participants who abstained from meat were 28% more likely to suffer from panic attacks and anxiety.
These findings suggest a correlation between a meat-free diet and an increased risk of anxiety and depression. However, it is important to note that correlation does not equal causation. While some researchers argue that a vegetarian diet may contribute to higher rates of anxiety, others suggest that individuals with pre-existing mental health conditions may be more drawn to vegetarianism. This theory is supported by the fact that social aspects play a significant role in dietary choices, with vegetarians often facing pressure from friends, family, and coworkers, which can lead to "breaking" their diet.
In addition, it is worth noting that the relationship between vegetarianism and mental health is complex and controversial. Some studies have found no significant difference in anxiety levels between vegetarians and non-vegetarians, while others have suggested that the higher risk of anxiety in vegetarians may be due to nutritional deficiencies, such as low levels of zinc, iron, vitamin B, and tryptophan, which are more prevalent in meat.
Furthermore, the discrimination and negative attitudes that vegetarians often face, known as "vegaphobia" or "veganophobia," can also impact their mental health. Vegetarians and vegans are often stereotyped and discriminated against and they may be viewed negatively by omnivores and portrayed negatively in the media. This social rejection can contribute to feelings of anxiety and isolation.
Overall, while there may be a link between vegetarianism and higher rates of anxiety, the relationship is complex and influenced by various factors, including nutritional deficiencies, social pressure, and discrimination.
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Inadequate protein, vitamin, and mineral intake
One of the most common arguments against vegetarian diets is the risk of inadequate protein, vitamin, and mineral intake. This is a particular concern for vegans, whose diets tend to be lower in protein and certain vitamins and minerals when compared to other dietary patterns.
Protein is essential for maintaining and repairing body structures, and it is true that vegetarians may need to make a conscious effort to ensure adequate protein intake. Meat is a well-known source of protein, and while there are plant-based alternatives, some argue that these are not as easily absorbed by the body. However, it is important to note that sufficient protein can be obtained from a vegetarian diet, including eggs, dairy, beans, lentils, spinach, and tofu.
Vitamin B12 is one of the key nutrients that vegetarians, especially vegans, may need to supplement. This vitamin is crucial for maintaining energy levels and overall health, and it is predominantly found in animal-based foods. Vegans can obtain B12 from yeast extracts like Marmite, as well as almonds, spinach, mushrooms, and plant-based milk and cereals. However, the amount obtained from these sources may not be sufficient, and a B12 supplement is often recommended to prevent potential deficiencies.
Vitamin D is another nutrient that vegetarians, especially those in northern climates, may struggle to obtain adequate amounts of during winter months. Known as the "sunshine vitamin," vitamin D is essential for bone health and immune function. While sunlight is the best source, dietary vitamin D is mostly derived from animal products. Vegetarians can obtain it from eggs, dairy, and fatty fish, while vegans can opt for fortified foods like orange juice, soy milk, and cereals, as well as shiitake mushrooms.
Additionally, calcium intake can be a concern for vegetarians and vegans. Calcium is critical for bone health, and while plant-based sources exist, they may not be as readily absorbed by the body. These sources include dark, leafy greens like kale and bok choy, soybeans, chickpeas, almonds, and calcium-fortified plant-based milk and cereals. Nevertheless, a calcium supplement is often recommended for vegetarians and vegans to ensure they meet the recommended daily intake.
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Higher risk of heart disease and colon cancer
While vegetarian diets have been linked to a reduced risk of cardiovascular disease (CVD) and ischemic heart disease, there is evidence to suggest that they may also increase the risk of strokes. A major UK study found that vegetarians had a 22% lower risk of heart disease than meat-eaters, but a 20% higher risk of stroke. This may be due to lower cholesterol levels, which can increase the risk of certain types of stroke, or lower levels of certain nutrients, such as vitamin B12. However, it is important to note that the study was based on self-reporting and mainly involved white people living in the UK, so the results may not be generalizable to other populations.
Another study, which analysed data from over 48,000 adults, found similar results, suggesting that the lower risk of heart disease in vegetarians is related to lower cholesterol, BMI, blood pressure, and a lower rate of diabetes. This is supported by a systematic review and meta-analysis of data from 13 prospective cohort studies, which showed that vegetarians had a 15% reduction in the relative risk of CVD and a 21% reduction in the relative risk of ischemic heart disease compared to non-vegetarians.
However, it is important to consider that a vegetarian diet can be unhealthy if it is not properly planned. For example, prolonged strict veganism can increase the risk of bone fractures, sarcopenia, anemia, and depression. Additionally, some argue that a plant-forward, omnivorous, whole-foods diet that allows for manageable adjustments for non-vegetarians may be a more effective strategy for preventing and managing CVD, as completely eliminating animal-derived foods from the diet can have adverse health consequences.
While the evidence on the association between vegetarian diets and colon cancer is less conclusive, some studies have suggested a negative correlation between vegetarian diets and the risk of gastrointestinal cancers, including colorectal cancer. For example, a meta-analysis of eight original studies involving 686,691 participants found a negative correlation between vegetarian diets and gastrointestinal tumorigenesis risk. However, evidence-based exploration of the association between pure-plant-food diets and the risk of gastrointestinal cancers is still lacking, and more research is needed to understand the complex relationship between diet and cancer risk.
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Eating disorders
Vegetarian and vegan diets are becoming increasingly popular, with many people choosing this lifestyle to help the planet, to help animals, or for health reasons. However, eating disorder professionals have expressed concern about the link between vegetarian and vegan diets and eating disorders.
Some studies have found a correlation between vegetarianism and eating disorders. For example, a 2018 study of 1,008 patients with eating disorders found a much higher rate of veganism in current patients compared to the general population (6-16% of patients vs. 1% in the general population). Another study of 370 participants found that individuals following a vegetarian diet were more likely to have disordered eating habits that align with orthorexia compared to those consuming a diet containing meat.
In addition, it has been suggested that vegetarianism may be used by some as a socially acceptable way to legitimize food avoidance and avoid certain eating situations. By saying "I can't eat that; I'm vegan," individuals with eating disorders may be less likely to have their food choices questioned by others. This can allow them to fly under the radar" and continue restricting their food intake without raising concerns.
Furthermore, individuals with a suspected or diagnosed eating disorder who adopt a vegetarian diet may be viewed with skepticism by healthcare professionals, who may see it as a red flag or a "smokescreen for more severe eating pathology." This is especially true for those with anorexia nervosa, as about 50% of individuals with this diagnosis report eating some form of vegetarian diet, compared to about 6-34% of adolescent and young adult women overall.
While vegetarian and vegan diets can be healthy and ethical choices, it is important for parents, caregivers, friends, and loved ones to be aware of the potential link to eating disorders. If someone close to you adopts a vegetarian or vegan diet, it is crucial to watch for signs of disordered eating and encourage them to seek professional help if needed.
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Frequently asked questions
Some people argue that vegetarian diets are not healthy because they are lacking in vitamin B12, which is important for the nervous system. However, this can be supplemented through diet or with supplements.
Food is a central part of all human cultures and meat dishes are often celebrated. People argue that iconic cultural traditions such as bolognese sauce, tandoori chicken, and Peking duck would be lost if the world went vegan.
Humans have eaten meat for an estimated 2.6 million years and it is argued that animal protein helped early hominids develop larger brains.
Some people argue that vegetarians and vegans suffer rejection and are victims of stereotyping and discrimination. This is known as "vegaphobia" or "veganophobia". Many vegetarians experience pressure from friends, family, and coworkers, which can lead to them making exceptions and eating meat.
Some critics of vegetarian diets argue that huge areas of land are used to produce plants that are fed to animals, so it is not necessarily better for the environment to cut out meat.
