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This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Vegetarian diet: How to get the best nutrition A well-planned vegetarian diet is a healthy way to meet your nutritional needs. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Satija A, et al. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in U.
Journal of the American College of Cardiology. Vegetarian diets. American Heart Association. Or are you thinking of going vegetarian and have questions to ask? Let us know in the comments below…. Subscriber club Reader offers More Good Food.
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The Dr. Now Diet is a very restrictive diet that people use specifically before they have weight loss surgery. Health Conditions Discover Plan Connect. Medically reviewed by Natalie Butler, R. Should you become a vegetarian? Types of vegetarian diet. What are the health benefits of a vegetarian diet?
Is a vegetarian diet safe? How to become a vegetarian. Meat-free protein sources. How to get vitamin B Source Amount in micrograms Eggs 1. How to get omega-3s. Source Amount in grams Flaxseed oil 7. Avoiding meat when eating outside your home. The takeaway. Read this next. Soluble fiber also helps reduce cholesterol levels.
Refined carbohydrates and starches like potatoes, white rice, and white-flour products cause a rapid rise in blood sugar, which increases the risk of heart attack and diabetes a risk factor for heart disease. Nuts are also heart-protective. They have a low glycemic index and contain many antioxidants, vegetable protein, fiber, minerals, and healthy fatty acids. The downside: nuts pack a lot of calories, so restrict your daily intake to a small handful about an ounce.
The upside: because of their fat content, even a small amount of nuts can satisfy the appetite. Walnuts, in particular, are a rich source of omega-3 fatty acids, which have many health benefits. Even so, fish are the best source of omega-3s, and it's not clear whether plant-derived omega-3s are an adequate substitute for fish in the diet.
One study suggests that omega-3s from walnuts and fish both work to lower heart disease risk, but by different routes. Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there's evidence that vegetarians have a lower incidence of cancer than nonvegetarians do.
But the differences aren't large. A vegetarian diet can make it easier to get the recommended minimum of five daily servings of fruits and vegetables, but a purely vegetarian diet is not necessarily better than a plant-based diet that also includes fish or poultry. For example, in a pooled analysis of data from the Oxford Vegetarian Study and EPIC-Oxford, fish-eaters had a lower risk of certain cancers than vegetarians.
If you stop eating red meat whether or not you become a vegetarian , you'll eliminate a risk factor for colon cancer. It's not clear whether avoiding all animal products reduces the risk further.
Vegetarians usually have lower levels of potentially carcinogenic substances in their colons, but studies comparing cancer rates in vegetarians and nonvegetarians have shown inconsistent results. Type 2 diabetes. Research suggests that a predominantly plant-based diet can reduce the risk for type 2 diabetes.
In studies of Seventh-day Adventists, vegetarians' risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account. The Harvard-based Women's Health Study found a similar correlation between eating red meat especially processed meats, such as bacon and hot dogs and diabetes risk, after adjusting for BMI, total calorie intake, and exercise. Some women are reluctant to try a vegetarian diet — especially one that doesn't include calcium -rich dairy products — because they're concerned about osteoporosis.
Lacto-ovo vegetarians see "Varieties of vegetarians" consume at least as much calcium as meat-eaters, but vegans typically consume less.
But vegans who consumed at least milligrams of calcium per day were not especially vulnerable to fractures. Certain vegetables can supply calcium, including bok choy, broccoli, Chinese cabbage, collards, and kale. Spinach and Swiss chard, which also contain calcium, are not such good choices, because along with the calcium they have oxalates, which make it harder for the body to absorb calcium. Moreover, the high potassium and magnesium content of fruits and vegetables reduces blood acidity, lowering the urinary excretion of calcium.
People who follow a vegetarian diet and especially a vegan diet may be at risk of getting insufficient vitamin D and vitamin K, both needed for bone health. Although green leafy vegetables contain some vitamin K, vegans may also need to rely on fortified foods, including some types of soy milk, rice milk, organic orange juice, and breakfast cereals. They may also want to consider taking a vitamin D supplement. Becoming a vegetarian requires planning and knowledge of plant-based nutrition.
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