{"id":430012,"date":"2023-04-11T16:25:16","date_gmt":"2023-04-11T14:25:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430012"},"modified":"2024-04-26T21:22:09","modified_gmt":"2024-04-26T19:22:09","slug":"vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/","title":{"rendered":"Vegetarianism: Advantages and Disadvantages of a Meat-Free Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#What_is_vegetarianism_and_who_is_a_vegetarian\" title=\"What is vegetarianism, and who is a vegetarian?\">What is vegetarianism, and who is a vegetarian?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#Is_a_vegetarian_diet_healthy\" title=\"Is a vegetarian diet healthy?\">Is a vegetarian diet healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#What_are_the_advantages_of_a_vegetarian_diet\" title=\"What are the advantages of a vegetarian diet?\">What are the advantages of a vegetarian diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#What_are_the_disadvantages_of_a_vegetarian_diet\" title=\"What are the disadvantages of a vegetarian diet?\">What are the disadvantages of a vegetarian diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#What_distinguishes_different_forms_of_vegetarianism_from_one_another\" title=\"What distinguishes different forms of vegetarianism from one another?\">What distinguishes different forms of vegetarianism from one another?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#Is_a_vegetarian_diet_healthier_than_a_regular_omnivorous_diet\" title=\"Is a vegetarian diet healthier than a regular omnivorous diet?\">Is a vegetarian diet healthier than a regular omnivorous diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/#What_are_the_main_takeaways\" title=\"What are the main takeaways?\">What are the main takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vegetarianism divides people into two groups. In the first group are those who consider it the healthiest way of eating, while the other group believes that this way of eating goes hand in hand with health problems. The interesting thing is that both of these groups are partly right. With a vegetarian diet, it can really happen that you might lack, for example, some vitamins, which will in turn increase the risk of health issues. At the same time, a properly designed vegetarian diet can benefit your health. Well then, looking at this from a scientific point of view, what are the advantages and disadvantages of adopting a vegetarian diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In the article, you can read more about the benefits of vegetarianism on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cardio-vascular-diseases\">cardiovascular diseases<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#development-of-type-2-diabetes\">development of type 2 diabetes<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#incidence-of-cancer\">incidence of cancer<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#weight-loss-and-body-weight\">weight loss and body weight<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#environment\">environment<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#animal-husbandry\">animal husbandry<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In the article, you can read more about the disadvantages of vegetarianism on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#intake-of-essential-nutrients\">intake of essential nutrients<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#social-life\">social life<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#intake-of-processed-foods\">intake of processed foods<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#necessity-of-taking-supplements\">necessity of taking supplements<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_vegetarianism_and_who_is_a_vegetarian\"><\/span>What is vegetarianism, and who is a vegetarian?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div>Vegetarianism is a dietary practice that excludes <strong>certain groups of animal foods<\/strong> from the diet. For most vegetarians this includes <strong>meat<\/strong>, but some also exclude <strong>eggs<\/strong>, <strong>fish<\/strong>, or <strong>dairy products<\/strong>. Based on the animal foods that are excluded from the diet, vegetarianism can be divided into several types.<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the types of vegetarian diets?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div><strong>Semi-vegetarianism (flexitarianism)<\/strong> \u2013 This is the <strong>least strict form<\/strong> of vegetarianism. Semi-vegetarians do not completely exclude animal foods, including meat, from their diet, but consume them in limited quantities.<\/div><\/li>\n\n\n\n<li><div><strong>Pescetarianism &#8211;<\/strong> After semi-vegetarianism, this is the second least restrictive form of vegetarianism. Pescatarians do not consume meat, but include <strong>fish<\/strong>, <strong>eggs<\/strong>, and <strong>dairy products<\/strong> in their diet.<\/div><\/li>\n\n\n\n<li><div><strong>Lacto-ovo vegetarianism \u2013<\/strong> People who follow this diet eliminate meat and fish, but include <strong>eggs<\/strong> and <strong>dairy products<\/strong>. This is the most common form of vegetarianism.<\/div><\/li>\n\n\n\n<li><div><strong>Ovo-vegetarianism \u2013<\/strong>&nbsp;In this case, the overall diet is significantly more limited. Ovo-vegetarians consume just <strong>eggs<\/strong> from among animal foods and exclude not only meat and fish, but also dairy products.<\/div><\/li>\n\n\n\n<li><div><strong>Lacto-vegetarianism \u2013<\/strong> People following this type of vegetarianism consume <strong>dairy products<\/strong>, but exclude meat, fish, and eggs from their diet.<\/div><\/li>\n\n\n\n<li><strong>Veganism \u2013<\/strong> A vegan&#8217;s diet does not contain <strong>any animal products.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/li>\n\n\n\n<li><strong>RAW diet (veganism) \u2013<\/strong> In this case, not only all <strong>animal products<\/strong>, but also all <strong>foods processed <a class=\"ek-link\" href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">above a temperature of 48 \u00b0C<\/a><\/strong> are excluded from the diet. RAW diet thus mainly comprises <strong>raw foods<\/strong> such as <strong>vegetables, fruits, nuts, seeds, sprouted legumes and cereals.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[34]<\/span><\/li>\n\n\n\n<li><div><strong>Fruitarianism \u2013<\/strong> In the diet of a fruitarian, you will find nothing but <strong>fruit<\/strong>, or <strong>nuts and seeds.<\/strong><\/div><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg\" alt=\"What are the types of vegetarian diets?\" class=\"wp-image-429175\" style=\"width:843px;height:563px\" title=\"What are the types of vegetarian diets?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_a_vegetarian_diet_healthy\"><\/span>Is a vegetarian diet healthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><div>Many organizations agree that a properly designed vegetarian diet can cover all the nutritional needs of the human body and pose <strong>many health benefits on top of that<\/strong>. This opinion is also supported, for example, by WHO (World Health Organization) and the <em>American Academy of Nutrition and Dietetics<\/em>.<\/div>&#13;\n<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1,16,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div>However, it is important to note that this concerns only a <strong>properly designed vegetarian diet.<\/strong> A vegetarian diet that comprises a sufficient amount of <strong>vegetables, fruits, whole grain products, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legumes<\/a><strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts, seeds<\/a>,<\/strong> and other minimally processed foods boasts many health benefits, such as a reduced risk of high blood pressure and reduced blood cholesterol levels. In other words, it is a diet that provides enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary fibre<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy fats<\/a>, <strong>minerals, vitamins, and other beneficial bioactive substances.<\/strong><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div>This is because not every food that is vegetarian is automatically considered healthy. An example can be fried cheese with fries, which can be enjoyed by many vegetarians. Moreover, chocolate, chips, sweetened drinks and various desserts can also have a vegetarian ingredient profile. However, <strong>a healthy vegetarian diet<\/strong> contains all these and similar foods <strong>only in limited quantities or not at all<\/strong>, similarly to a properly designed diet for &#8220;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omnivores<\/a>&#8220;.<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg\" alt=\"Advantages of vegetarian diet\" class=\"wp-image-429190\" style=\"width:843px;height:562px\" title=\"Advantages of vegetarian diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_advantages_of_a_vegetarian_diet\"><\/span>What are the advantages of a vegetarian diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are various benefits and risks associated with different types of vegetarianism based on the foods consumed. Today, we will primarily focus on the most prevalent form, which is <strong>lacto-ovo vegetarianism.<\/strong> A well-planned and diverse lacto-ovo vegetarian diet can offer several health benefits.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardio-vascular-diseases\">1. Lower risk of cardiovascular diseases<\/h3>\n\n\n\n<p>Several studies have consistently shown that a vegetarian diet can have a beneficial impact on our cardiovascular health, and is associated with a <strong>reduced risk of heart and blood vessel diseases.<\/strong> Notably, the EPIC Oxford Study, which tracked the health status of 65,000 individuals over multiple years, revealed that after 18 years of follow-up, vegetarians had a <strong>23% lower incidence of ischaemic heart disease<\/strong> (a condition where the heart muscle does not receive adequate blood supply) compared to those who consumed meat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is because the nutrient composition of a vegetarian diet can contribute to <strong>controlling several key indicators<\/strong> of heart health. For instance, it can help maintain optimal blood <strong>cholesterol levels, blood pressure, and body weight.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg\" alt=\"The effect of a vegetarian diet on heart health\" class=\"wp-image-429205\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div>This in turn reduces the risk of developing <strong>atherosclerosis<\/strong> (also known as hardening of the arteries) as well as the risk of <strong>heart attack, stroke,<\/strong> and other similar health problems.<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How does vegetarianism affect cardiovascular health?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarianism helps maintain an optimal body weight<\/strong>, which is important for maintaining a healthy and efficient heart function. Thanks to the predominance of <strong>plant-based foods<\/strong>, a well-designed vegetarian diet contains plenty of dietary <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>, which helps <strong>satiate<\/strong> better and thus reduces the<strong> amount of food consumed<\/strong>. Dietary fibre is found in whole grain products, legumes, vegetables, fruits, nuts, and seeds. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Vegetarians also tend to have better control over their blood sugar levels<\/strong> (glycaemia), which can be attributed to the effect of dietary <strong>fibre<\/strong>. This fibre <strong>slows down the absorption of sugar into the bloodstream<\/strong>, thereby preventing spikes in blood sugar levels. Additionally, this nutrient can aid in <strong>reducing cholesterol levels<\/strong> as well. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/li>\n\n\n\n<li>Typically, vegetarians exhibit <strong>lower cholesterol levels<\/strong> due to their<strong> reduced consumption of animal fats<\/strong> and a comparatively <strong>higher intake of vegetable fats<\/strong>, such as those found in nuts, seeds, and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetable oils<\/a>. These plant-based fats contain the beneficial <strong>monounsaturated (MUFA) <\/strong>and<strong> polyunsaturated (PUFA) fatty acids<\/strong> that contribute to lower levels of cholesterol in the body.<\/li>\n\n\n\n<li>Plant foods are also abundant in <strong>vitamins and bioactive compounds<\/strong> with antioxidant properties, which can offer <strong>increased protection against vascular damage.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"development-of-type-2-diabetes\">2. Reduced risk of developing type 2 diabetes<\/h3>\n\n\n\n<p>Type 2 diabetes, also known as type 2 diabetes mellitus, is frequently associated with elevated <strong>blood pressure, obesity,<\/strong> or unhealthy lipid levels in the blood, collectively referred to as the <strong>metabolic syndrome.<\/strong> Similar to its potential to mitigate high blood pressure or regulate blood cholesterol levels, a vegetarian diet may potentially <strong>lower the risk of developing type 2 diabetes<\/strong> or help manage the condition if it is already present. The aforementioned EPIC Oxford Study demonstrated that vegetarians had a <strong>35% lower<\/strong> risk of developing type 2 diabetes than those following a standard diet. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [10,15,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><div>How does vegetarianism affect the risk of developing type 2 diabetes?<\/div><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetarians typically have a healthy body weight,<\/strong> which is also associated with a lower risk of developing type 2 diabetes. This is because it contributes to <strong>better insulin sensitivity,<\/strong> which can thus perform its role undisturbed and maintain <strong>healthy blood sugar levels<\/strong> (glycaemia). <span class=\"tadv-color\" style=\"color: #ff6600;\"> [14,15]<\/span><\/li>\n\n\n\n<li>Vegetarians also have <strong>more stable blood sugar levels<\/strong> thanks to dietary<strong> fibre<\/strong> (in vegetables, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whole grains<\/a> and other plant foods). This is because dietary fibre <strong>slows down the absorption of sugar into the bloodstream<\/strong> and helps maintain lower blood sugar levels after a meal. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li>\n\n\n\n<li>Moreover, a vegetarian diet containing only a <strong>small amount of refined carbohydrates<\/strong> and sources of <strong>simple sugar<\/strong> also helps in achieving optimal blood sugar levels.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg\" alt=\"The effect of a vegetarian diet on diabetes\" class=\"wp-image-429220\" style=\"width:843px;height:562px\" title=\"The effect of a vegetarian diet on diabetes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"incidence-of-cancer\">3. Related to a lower incidence of cancer<\/h3>\n\n\n\n<p>The EPIC Oxford Study suggests that following a vegetarian diet may also <strong>lower the risk of developing cancer.<\/strong> According to the study, vegetarians had a 10% lower risk of developing any type of cancer compared to people who regularly ate meat. Additionally, the study found a significant reduction in the risk of <strong>digestive tract<\/strong> tumours among vegetarians. Moreover, vegetarians had a <strong>62% lower risk<\/strong> of developing <strong>stomach cancer<\/strong> and a <strong>25%<\/strong> lower risk of developing <strong>colon cancer<\/strong> compared to meat eaters. <span style=\"color: #ff6600;\" class=\"tadv-color\">[12,16,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How does vegetarianism affect the incidence of cancer?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evidence suggests that a <strong>high-fibre diet may help to protect against colon cancer.<\/strong> Fibre has the ability to<strong> bind with harmful and potentially carcinogenic substances<\/strong> that are ingested through food or formed during metabolism, thereby preventing their absorption and action on the walls of the digestive tract. As a result, diets that are rich in <strong>whole grain products, legumes, vegetables, and fruits<\/strong> are considered beneficial for colon health. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [17]<\/span><\/li>\n\n\n\n<li>A <strong>vegetarian diet may provide protection for the intestinal wall<\/strong> due to its high content of <strong>soluble fibre<\/strong>, which is primarily found in<strong> fruits and vegetables.<\/strong> Soluble fibre acts as a <strong>prebiotic<\/strong>, serving as a food source for <strong>beneficial bacteria in the large intestine.<\/strong> These bacteria are then able to produce substances such as short-chain fatty acids, which can nourish the cells of the intestinal mucosa. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Vitamins and other substances with antioxidant properties<\/strong>, which are abundant in plant-based diets, can <strong>help protect against oxidative stress<\/strong>. Antioxidants work by neutralizing free radicals, which are known to contribute to the development of cancer. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li>\n\n\n\n<li>The <strong>exclusion of meat and meat products<\/strong> from one&#8217;s diet may also help protect against cancer. Consumption of <strong>red meat, particularly processed meat,<\/strong> is considered a risk factor for the development of certain tumours. Among <strong>industrially processed meat products, sausages, salami,<\/strong> and similar products pose the greatest risk. According to a study, eating <strong>50 g of processed meat<\/strong> <strong>per day<\/strong> increases the risk of colorectal cancer by 18% and colon cancer by 23%. However, a balanced diet that includes other healthy foods can help offset this risk. For instance, consuming 90 g of whole grains per day has been linked to a 17% lower risk of colorectal cancer and an 18% lower risk of colon cancer. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,17,27]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg\" alt=\"The effect of a vegetarian diet on cancer\" class=\"wp-image-429235\" style=\"width:843px;height:562px\" title=\"The effect of a vegetarian diet on cancer\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1293479617-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss-and-body-weight\">4. Helps with weight loss and maintaining optimal body weight<\/h3>\n\n\n\n<p>A vegetarian diet is likely to be linked to <strong>lower body weight and a lower BMI<\/strong> (<em>Body Mass Index<\/em>). A study of almost 40,000 women found that the prevalence of overweight and obesity was 40% among those who consumed a mixed diet, but only 25% among those on a vegetarian diet (specifically lacto-ovo vegetarian diet). Additionally, it seems that a vegetarian diet could be effective for targeted <strong>weight loss<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How can going vegan help with losing weight or maintaining optimal body weight?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plant-based foods containing fibre have the ability to create a feeling of fullness,<\/strong> which can help reduce portion sizes and overall calorie intake. These foods include <strong>vegetables, fruits, whole grains, legumes,<\/strong> as well as nuts and seeds.<\/li>\n\n\n\n<li><strong>Fibre also helps slow down the absorption of sugar and fat<\/strong> from the digestive tract into the bloodstream. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li>A vegetarian diet typically contains <strong>lower amounts of animal fat,<\/strong> making it a potentially<strong> less caloric<\/strong> option compared to diets that include meat.<\/li>\n\n\n\n<li>A well-planned <strong>vegetarian diet<\/strong> should consist of a variety of foods that have a relatively <strong>low energy value<\/strong>, which can help promote satiety and prevent hunger. These foods are referred to as having <strong>low energy density<\/strong> and include vegetables and fruits, among others.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, it is still true that weight loss can only be achieved when the body is in a <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a><\/strong>. Therefore, if a vegetarian diet is too high in calories, simply following a vegetarian diet will not lead to weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,64225,5585,67396,43912,28393,60667,5331,5250,7974,6503,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"environment\">5. It is more environmentally friendly<\/h3>\n\n\n\n<p>The motivation to switch to a vegetarian diet is not always driven by its health benefits, but rather its advantages in terms of its impact on the <strong>environment<\/strong>. This is because the production and processing of plant-based foods is more <strong>sustainable and eco-friendly<\/strong> compared to animal-based production.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the connection between nutrition and the environment?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Greenhouse gas emissions<\/strong> generated by animal production are its most commonly mentioned negative impact. Increasing their concentration in the atmosphere accelerates <strong>global warming.<\/strong> In the European Union, up to <strong>17% of total emissions<\/strong> come from animal production. For comparison, this represents a greater amount of emissions per year than <strong>all cars and vans in the EU combined<\/strong> (data from 2018). <span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/li>\n\n\n\n<li>Globally, animal production accounts for 72 \u2013 78% of all emissions coming from agriculture. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li>Animal production also utilizes a massive amount of global <strong>land.<\/strong> It even accounts for up to <strong>71% of the total agricultural area.<\/strong> Such high consumption goes hand in hand with <strong>deforestation,<\/strong> as forests are being replaced by fields of crops used as <strong>feed for livestock.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\"> [29]<\/span><\/li>\n\n\n\n<li>Despite the fact that the production of animal food generates such a large amount of emissions and uses a significant amount of land, animal-based foods provide only <strong>18% of the total energy intake<\/strong> to the human population. The rest of the energy comes from plant-based food. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unlike animal production, <strong>plant-based production is more environmentally friendly.<\/strong> For example, the production of plant-based food <strong>intended for human consumption<\/strong> (not as feed for farm animals) accounts for only <strong>about one-third of emissions<\/strong> compared to animal production. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A shift towards a diet with a higher content of plant-based foods can have <strong>positive environmental impacts.<\/strong> In one study, scientists estimated that if the diet of the world&#8217;s population changed and was based primarily on plant-based foods, greenhouse gas emissions from agriculture could be reduced <strong>by up to<\/strong> <strong>56%<\/strong>. Moreover, it is likely that we will have to change and streamline our eating habits sooner or later. The world&#8217;s population is still growing, and it will be important to figure out how to feed such a large mass of people. To this end, initiatives such as the <em>Planetary Health Diet<\/em> have been developed, which proposes such a dietary approach. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24,32,33]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg\" alt=\"Vegetarianism and the environment\" class=\"wp-image-429250\" style=\"width:843px;height:560px\" title=\"Vegetarianism and the environment\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-874147316-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"animal-husbandry\">6. It is more sensitive to animals<\/h3>\n\n\n\n<p>Similarly to the environmental impact mentioned earlier, the ethical and moral aspect of vegetarianism can also be a strong argument for many to switch to a plant-based diet. Many vegetarians <strong>reject the current methods of animal farming<\/strong> and the practices that go into <strong>producing animal-based foods.<\/strong> Animals evidently feel pain, stress, and fear, and therefore, many consider it unethical for them to be subjected to insensitive or even cruel treatment.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moral and environmental arguments are frequently intertwined and appear to be the <strong>most compelling motivators<\/strong> for transitioning to a vegetarian lifestyle. It turns out that individuals who adopt vegetarianism based on these convictions are the most committed to sustaining a plant-based diet in the long run. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg\" alt=\"Vegetarianism and ethics\" class=\"wp-image-429265\" style=\"width:843px;height:562px\" title=\"Vegetarianism and ethics\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1299818810-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_disadvantages_of_a_vegetarian_diet\"><\/span>What are the disadvantages of a vegetarian diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While vegetarianism offers many benefits, it also poses certain risks, particularly related to health. <strong>Eliminating entire food groups<\/strong> from the diet can lead to a deficiency in important nutrients, and the stricter the vegetarian diet, the higher the risks of nutrient deficiencies. What are the potential health and other disadvantages of adopting a vegetarian diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"intake-of-essential-nutrients\">1. It can lead to a deficiency in essential nutrients<\/h3>\n\n\n\n<p>Certain nutrients are more abundant in animal-based foods, or are more easily absorbed from those sources. As a result, every vegetarian should be aware of which nutrients may be lacking in their diet and how to properly supplement them. Which nutrients are commonly deficient in a vegetarian diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Omega-3 fatty acids (Omega-3 FA)<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 fatty acids<\/a> are essential <strong>polyunsaturated fatty acids<\/strong> that play a critical role in supporting the proper function of the <strong>heart, brain,<\/strong> and<strong> eyes.<\/strong> While some types of omega-3 fatty acids can be synthesized by the body, others must be obtained through the diet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Where to find omega-3 fatty acids?<\/h5>\n\n\n\n<p><strong>Alpha-linolenic acid (ALA)<\/strong> is an essential omega-3 fatty acid that plays a crucial role in maintaining optimal blood cholesterol levels. Since the human body <strong>cannot produce<\/strong> ALA, it must be supplemented through diet. Good dietary sources of ALA include flaxseeds, flaxseed oil, soybean oil, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">walnuts<\/a>, and <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia seeds<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>ALA is then transformed into <strong>EPA and DHA<\/strong> fatty acids in our bodies, which are essential for <strong>brain<\/strong> and <strong>heart<\/strong> health. However, the transformation of ALA is not sufficient \u2013 only about 5% is converted to EPA and 0.5% to DHA. Therefore, it&#8217;s important to also <strong>obtain EPA and DHA from the diet<\/strong>. This can be challenging for many vegetarians, as <strong>fatty fish<\/strong> (such as salmon, mackerel, herring, etc.) \u2014 which are the richest sources of these omega-3 fatty acids \u2013 are often excluded from their diet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,7,30]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg\" alt=\"Vegetarianism and omega-3\" class=\"wp-image-429280\" style=\"width:843px;height:562px\" title=\"Vegetarianism and omega-3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4062-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\">How can a vegetarian get enough omega-3 fatty acids?<\/h5>\n\n\n\n<p>For vegetarians who <strong>don&#8217;t eat fatty fish<\/strong>, meeting the recommended daily intake of EPA and DHA can be quite challenging. Therefore, it&#8217;s important to focus on regularly incorporating <strong>plant-based food sources<\/strong> that contain <strong>alpha-linolenic acid,<\/strong> which is converted into EPA and DHA in the body. However, since the conversion rate is quite low, supplementing with <strong>omega-3 in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a><\/strong> may be necessary. Another option is to consume vegan products made from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seaweed<\/a>, which can provide sufficient amounts of omega-3 and ensure that it&#8217;s not left to chance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the appropriate amount of healthy fats to include in your diet, you can read the article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">How Much Healthy Fat Should You Eat? The Amount of Omega-3 Is More Important Than Their Ratio to Omega-6.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Iron<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Iron<\/a> is crucial for the proper functioning of the body as it plays a vital role in <strong>energy production, oxygen transport, formation of red blood cells, and immune system function.<\/strong> Therefore, neglecting sufficient intake of iron can have adverse effects on health. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Where to find iron?<\/h5>\n\n\n\n<p>Iron is a mineral found in many foods, both of <strong>animal and plant origin.<\/strong> As you can see in the following tables, plant-based foods actually contain higher levels of iron than animal-based ones.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Plant sources<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Food<\/td><td class=\"has-text-align-center\" data-align=\"center\">Iron content (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ovsen\u00e9 vlo\u010dky (opens in a new tab)\">oat flakes<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew nuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almonds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Animal sources<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Food<\/td><td class=\"has-text-align-center\" data-align=\"center\">Iron content (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">egg yolk<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pork<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cod liver<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>So how is it possible that vegetarians may lack iron? It&#8217;s related to its <strong>absorbability.<\/strong> Plant-based foods contain so-called <strong>non-heme iron<\/strong>, which is absorbed from the digestive tract to a lesser extent than <strong>heme iron<\/strong> from animal foods. While we absorb <strong>5-12%<\/strong> of iron from <strong>plant-based<\/strong> foods, we can obtain <strong>15-35%<\/strong> of its content from <strong>animal-based<\/strong> ones. From <strong>50 grams of lentils<\/strong> (a typical serving in raw form), we intake approximately 0.4 \u2013 0.8 mg of iron, which is the amount we can get from eating just <strong>one egg yolk.<\/strong> As you can see, it is simply easier to obtain iron from animal foods. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How can a vegetarian get enough iron?<\/h5>\n\n\n\n<p>Adequate iron intake is not an impossible task for vegetarians to achieve. However, they should be aware of the <strong>lower absorption<\/strong> of iron <strong>from plant-based foods<\/strong> and balance it with a <strong>higher intake of iron-rich foods.<\/strong> For example, lentils, which contain a significant amount of non-heme iron, become a better source when included more frequently and in larger portions in the diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading is-style-default\"><strong>How to improve the absorption of plant-based non-heme iron?<\/strong><\/h6>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The absorption of iron is supported by combining it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin C<\/a>.<\/strong> Therefore, it is recommended to eat foods rich in non-heme iron together with sources of vitamin C, such as <strong>peppers, leafy vegetables<\/strong> (broccoli, cauliflower, etc.), <strong>citrus fruits<\/strong>, or <strong>berries.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,26]<\/span><\/li>\n\n\n\n<li>Combining iron with <strong>animal protein<\/strong> can also enhance its absorption. Therefore, vegetarians can boost the absorption of iron from plant-based sources by adding foods such as <strong>eggs<\/strong> or <strong>dairy products.&nbsp;<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li>\n\n\n\n<li>On the other hand, there are factors that can <strong>reduce<\/strong> the absorption of non-heme iron. These include <strong>phytates<\/strong> in whole-grain products, <strong>calcium<\/strong>, and <strong>polyphenols in beverages such as coffee and tea.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Since various substances in food can alter the absorption of iron and thereby affect its intake, it is important for vegetarians to closely monitor their iron levels in the body. If they turn out to be insufficient and difficult to achieve through dietary changes, it is advisable to consider taking <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg\" alt=\"Vegetarianism and iron\" class=\"wp-image-429306\" style=\"width:843px;height:558px\" title=\"Vegetarianism and iron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-596786318-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">3. Zinc<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zinc<\/a> participates in many processes in the body. It is involved, for example, in <strong>DNA synthesis<\/strong> and is a part of <strong>carbohydrate, fat, and protein metabolism.<\/strong> At the same time, it is necessary for the health of <strong>bones, hair,<\/strong> and <strong>skin,<\/strong> and contributes to the function of the <strong>immune system,<\/strong> <strong>eyesight<\/strong>, and other bodily functions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Where to find zinc?<\/h5>\n\n\n\n<p>Animal foods such as <strong>meat, eggs,<\/strong> and <strong>fish<\/strong> are rich in zinc. However, plant-based foods are also a good source of this mineral. We can find it in <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legumes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">grains<\/a>,<\/strong> <strong>nuts, and seeds.&nbsp;<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[6,16]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Plant sources<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zinc content (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almonds<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">buckwheat<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">natural rice<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Animal sources<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Food<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zinc content (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">beef (raw)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/figcaption><\/figure>\n\n\n\n<p>Getting enough zinc as a vegetarian poses a similar challenge as with iron, as zinc from plant-based foods is <strong>less bioavailable<\/strong> than from animal sources. This is due to <strong>phytates<\/strong> in plant foods, which inhibit zinc absorption. However, <strong>soaking or sprouting<\/strong> plant foods can help to reduce the negative effects of phytates on zinc absorption. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How can vegetarians ensure sufficient zinc intake?<\/h5>\n\n\n\n<p>Vegetarians can obtain zinc from sources such as <strong>eggs, legumes, grains, nuts, and seeds.<\/strong> Zinc absorption can be improved by <strong>sprouting<\/strong> grains, legumes, or seeds, which not only increases zinc intake but also adds variety to the diet. If these sources cannot meet the body&#8217;s zinc requirements, it is recommended to reach for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you would like to learn more about zinc, you can read our article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/zinc-what-is-it-good-for-what-causes-a-deficiency-and-what-are-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zinc: What Is It Good For, What Causes a Deficiency, and What Are the Best Sources?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg\" alt=\"Vegetarianism and zinc\" class=\"wp-image-429322\" style=\"width:843px;height:562px\" title=\"Vegetarianism and zinc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-903819438-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">4. Vitamin D<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D<\/a> is a fat-soluble vitamin that is essential for our <strong>bones, teeth, and muscles.<\/strong> It is also important for the function of the <strong>immune system<\/strong> and for <strong>cell growth and division.&nbsp;<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Where to find vitamin D?<\/h5>\n\n\n\n<p>The body produces this vitamin through the action of <strong>sunlight.<\/strong> However, due to seasonal changes and only a few sunny months, we cannot rely entirely on this source, and thus we need to <strong>supply vitamin D through diet.<\/strong> <strong>Fatty fish, organ meats, and egg yolks<\/strong> are the richest sources of vitamin D. From plant-based foods, it can be found in <strong>mushrooms,<\/strong> where it is produced by UVB radiation. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How can vegetarians get enough of vitamin D?<\/h5>\n\n\n\n<p>The list of foods rich in vitamin D is relatively short, and moreover, the best sources are of animal origin. Vegetarians can obtain it from <strong>eggs<\/strong> or some types of <strong>fish<\/strong>. However, even for someone who regularly consumes all animal foods, it is quite <strong>challenging to meet the recommended daily intake<\/strong> of vitamin D. For vegetarians, it is even more difficult. Therefore, it is advisable to focus on supplementing vitamin D in the form of vegetarian-friendly <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>. However, it does not hurt to first have your vitamin D levels checked, which will tell you whether you really need supplementation. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about vitamin D in our article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D: Why Is It So Important, What Causes Deficiency, and How to Supplement It?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg\" alt=\"Vegetarianism and vitamin D\" class=\"wp-image-429337\" style=\"width:843px;height:562px\" title=\"Vegetarianism and vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">5. Vitamin B12<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin B12<\/a> (cobalamin) is essential for the proper functioning of the <strong>nervous system,<\/strong> the production of <strong>red blood cells, DNA,<\/strong> and the <strong>immune system.<\/strong> This nutrient is primarily present in <strong>animal foods.<\/strong> Common plant-based foods like grains, legumes, or vegetables do not contain it. Consequently, <strong>vegans,<\/strong> who do not consume any animal products in their diet, are at risk of developing its deficiency, which makes supplementation of vitamin B12 crucial for them. <span class=\"tadv-color\" style=\"color: #ff6600;\"> [23,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Where to find vitamin B12?<\/h5>\n\n\n\n<p>The main sources of this vitamin are <strong>animal products,<\/strong> such as meat, fish, organ meats, eggs, and dairy products. However, certain amounts can also be found in <strong>fermented foods<\/strong> because vitamin B12 is produced by <strong>bacteria.<\/strong> It is also found in <strong>seaweed<\/strong> or <strong>mushrooms<\/strong> grown in soil with a high content of this vitamin. However, the absorbability and availability of vitamin B12 from plant-based foods are still unclear, so they cannot be relied upon as a quality source of vitamin B12.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">How can vegetarians get enough of vitamin B12?<\/h5>\n\n\n\n<p>Lacto-ovo vegetarians must rely on the intake of this vitamin from <strong>dairy products<\/strong> and <strong>eggs.<\/strong> However, deficiency can also occur in them, so it may be beneficial for them to take vitamin B12 in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg\" alt=\"Vegetarianism and vitamin B12\" class=\"wp-image-429352\" style=\"width:843px;height:562px\" title=\"Vegetarianism and vitamin B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-964373732-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"social-life\">2. Vegetarian diet can complicate social life<\/h3>\n\n\n\n<p>You may have noticed that people who do not consume meat or other animal products often face raised eyebrows or unpleasant comments from people around. Family, friends, or colleagues may not understand why someone in their circle has decided to become a vegetarian. Alternatively, they may understand but disagree with this way of life. This can cause conflicts not only at the dinner table, but also in other social settings.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetarians may also face the challenge of choosing their meals in restaurants or social events. The habit of regularly consuming meat and considering it to be the basis of a quality meal is deeply rooted in our society, which is evident in many restaurant menus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That said, over time, there has been some progress made, and today it is easier than ever to find a restaurant nearby that offers delicious vegetarian dishes. Awareness of plant-based diets and their potential benefits is also more widespread, which is a good step towards acceptance of someone who chooses to become a vegetarian.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg\" alt=\"Disadvantages of becoming a vegetarian\" class=\"wp-image-429367\" style=\"width:843px;height:562px\" title=\"Disadvantages of becoming a vegetarian\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1153422267-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"intake-of-processed-foods\">3. It may lead to a higher intake of processed foods<\/h3>\n\n\n\n<p>If a vegetarian diet is <strong>not properly planned,<\/strong> it can easily become filled with inappropriate foods. As mentioned earlier, <strong>not all vegetarian-friendly foods are suitable for daily consumption.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The label &#8220;vegetarian&#8221; can be deceptive as it may include various sweets, pastries, fried foods, fast food, and sweetened beverages that are <strong>highly industrially processed<\/strong> and contain <strong>high amounts of sugar and fat<\/strong> <strong>while lacking in essential micronutrients and fibre.<\/strong> Consuming these foods regularly can give the false impression that it is acceptable in a vegetarian diet. However, these foods should be <strong>limited<\/strong> in your diet, regardless of whether you are vegetarian or not.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While we are aware that we should not consume these foods in excess, highly processed foods also include various products <strong>made specifically for vegetarians,<\/strong> such as plant-based &#8220;cutlets&#8221;, &#8220;sausages&#8221;, and other meat alternatives. Even though these products are marketed towards vegetarians, they are not ideal for daily consumption due to their high <strong>salt, preservative, <\/strong>and<strong> additive<\/strong> content. Thus, it is best to limit their intake and only include them occasionally to add variety to a vegetarian&#8217;s diet. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For a healthy vegetarian diet, it is essential to focus on <strong>staple foods<\/strong> such as grains, legumes, vegetables, and fruits, and include the portion of animal-based foods that aligns with the specific form of vegetarianism. By doing so, a vegetarian diet can provide all the essential nutrients needed for good health and prevent nutrient deficiencies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about vegetarian-friendly foods in the article: Plant-based alternatives to meat: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/plant-based-meat-alternatives-which-are-the-best-how-much-protein-do-they-contain-and-can-they-fully-replace-meat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Plant-Based Meat Alternatives: Which Are the Best, How Much Protein Do They Contain, and Can They Fully Replace Meat?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg\" alt=\"Is vegetarianism unhealthy?\" class=\"wp-image-429382\" style=\"width:843px;height:562px\" title=\"Is vegetarianism unhealthy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-855277340-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"necessity-of-taking-supplements\">4. Sometimes you can&#8217;t do without dietary supplements<\/h3>\n\n\n\n<p>As mentioned earlier, a vegetarian diet can result in <strong>deficiencies in certain nutrients.<\/strong> The more foods a vegetarian eliminates, the <strong>greater the risk<\/strong> of missing out on essential nutrients. For this reason, every vegetarian should be aware of the nutrients they may be missing by excluding certain foods. Despite their efforts to maintain a varied and balanced diet, <strong>taking dietary supplements may still be necessary.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One should not take micronutrient deficiencies lightly, as they can lead to various <strong>health complications. <\/strong>Vegetarians should therefore be aware that in order to maintain good health, it is advisable to <strong>regularly have blood tests done and, if necessary, supplement nutrients not only through diet, but also with dietary supplements. <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg\" alt=\"Which nutrients are at risk of being insufficient in a vegetarian diet?\" class=\"wp-image-429397\" style=\"width:843px;height:562px\" title=\"Which nutrients are at risk of being insufficient in a vegetarian diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1333316049-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_distinguishes_different_forms_of_vegetarianism_from_one_another\"><\/span>What distinguishes different forms of vegetarianism from one another?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Each form of vegetarianism carries the risk of nutrient deficiencies simply because <strong>certain food groups are restricted from the diet for an extended period of time.<\/strong> Even lacto-ovo vegetarianism, which we have discussed so far, is not without risks despite being one of the less strict forms of this dietary approach. However, <strong>as the number of excluded foods increases, so do the risks of nutritional deficits.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong> Vegans<\/strong> run the highest risk of nutrient deficiencies. Since they don&#8217;t consume any animal products, it&#8217;s virtually impossible for them to get enough <strong>vitamin B12<\/strong> in their diet without supplementation. A greater problem may also arise in their intake of previously mentioned <strong>vitamin D, iron, zinc, and omega-3 fatty acids.<\/strong> In addition to these, there is also a risk of <strong>calcium, iodine, and protein<\/strong> deficiency. If you are interested in learning more on the topic of veganism and its pitfalls, then read our next article: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">What Nutrients Vegans Lack the Most Often and How to Supplement Them?<\/a><\/strong><\/li>\n\n\n\n<li><strong> Ovo-vegetarians,<\/strong> who include <strong>eggs<\/strong> in their diet but exclude other animal products, may also lack <strong>calcium<\/strong> in addition to the nutrients mentioned earlier. This is because their best source of calcium, which is <strong>dairy products,<\/strong> is not included in their diet.<\/li>\n\n\n\n<li>On the contrary,<strong> lacto-vegetarians<\/strong> who do not consume <strong>eggs<\/strong> may have a harder time obtaining <strong>vitamin D<\/strong> from their diet.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg\" alt=\"The risks of vegetarianism\" class=\"wp-image-429412\" style=\"width:843px;height:563px\" title=\"The risks of vegetarianism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_a_vegetarian_diet_healthier_than_a_regular_omnivorous_diet\"><\/span>Is a vegetarian diet healthier than a regular omnivorous diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Overall, it could be said that vegetarianism <strong>can be<\/strong> healthier than a regular diet that includes meat. However, a balanced diet that includes all food groups can also have benefits on health. In both cases, it is possible to create a proper meal plan that provides many health benefits. On the other hand, it is also easy to create a diet that is full of unhealthy, processed foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That being said, when it comes down to a properly balanced vegetarian and a regular omnivorous diet, neither one is superior to the other. Both can provide health benefits. Ultimately, it&#8217;s up to you to decide which one suits you better and which one you choose to follow.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_main_takeaways\"><\/span>What are the main takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vegetarianism is becoming increasingly popular, and for very good reasons. It has been shown to have significant <strong>health benefits,<\/strong> such as being a good prevention for <strong>cardiovascular<\/strong> and <strong>cancerous diseases,<\/strong> and it can also help maintain a <strong>healthy body weight.<\/strong> Additionally, it is more <strong>environmentally friendly.<\/strong> That said, like any alternative dietary lifestyle that excludes certain food groups, vegetarianism also poses risks due to the <strong>possible deficiency of certain nutrients.<\/strong> Vegetarians should therefore ensure that their diet is <strong>diverse and nutritionally balanced,<\/strong> and supplement their diet with high-quality nutrition or supplements if necessary to <strong>prevent nutritional deficits. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What are the benefits and risks of going vegan? A plant-based diet is gaining popularity, and many people are asking the very same question. In today&#8217;s article, you will learn how vegetarianism affects your heart and body weight, as well as which nutrients you may lack when you decide to become a vegetarian.<\/p>\n","protected":false},"author":156,"featured_media":429165,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":20,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-430012","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegetarianism: Advantages and Disadvantages of a Meat-Free Diet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Is vegetarianism healthy? 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