Should Vegetarianism be a Diet on its Own - Essay Example

Should Vegetarianism be a Diet on its Own? Outline Outline 2 Introduction 3 Why People Become Vegetarians 3 Health Benefits of Being a Vegetarian 4 Risks of Being a Vegetarian 5 How to be Healthy Nutritionally When Following a Vegetarian Diet 6 How to Become a Vegetarian 7 Conclusion 7 References 8 Introduction Thesis Statement: Vegetarianism has the potential to significantly improve a person’s health , although it important that the diet is planned so that the person does not lack nutrients. The term vegetarian was first used in the middle of the nineteenth century to describe an alternative form of diet where all or some food that originated from animals is avoided . Research in recent years has significantly advanced the knowledge available concerning the use of a vegetarian diet. Vegetarians follow a plant-based diet, and do not eat any meat products, such as red meat, seafood or poultry. A variant of this diet is known has veganism, where the person also does not consume any animal products, such as honey, dairy and eggs. There are also many variants of vegetarianism, determined by which animals and animal products are eaten, and which are not . Vegetarian diets are becoming more popular, and 22% of the American population reports that they regularly choose meatless variants of products that traditionally contain meat. Furthermore, close to five million within the United States alone follow a vegetarian diet . Therefore, it is important to understand why people become a vegetarian, how this form of diet is practiced and how it can be followed safely. Vegetarianism is a highly variable form of diet that offers significant health benefits, however, it must be managed carefully to avoid deficits of important nutrients. Why People Become Vegetarians Topic Sentence: Vegetarians choose to follow the diet for a range of different reasons, and vary in the variant of vegetarianism that they are involved in. There are a number of reasons why a person might choose to adopt a vegetarian diet, and this can influence what variant of vegetarianism people use. Prominent among these is the feeling that eating animal products constitutes animal cruelty and should be avoided because of this. This is a moral or ethical reason why a person chooses to become a vegetarian. The feeling that eating and farming meat is detrimental the environment is also a strong motivator, and research has shown that the prevalence of this perception differs significantly between vegetarians and non-vegetarians. In both of these cases, it is likely that the person would be a full vegetarian or a vegan. Another prevalent driving factor is the desire for better health. In this case, a person may choose vegetarianism because it offers generic health benefits, because they want to lose weight, or because they are looking for a specific benefit. This can lead to many different forms of vegetarianism, such as not eating meat, but eating fish, or eating meat rarely, as well as full vegetarianism or even being a vegan. Certain religions, such as Buddhism also promote vegetarianism, and people may choose to be a vegetarian because they feel it is important to them spiritually even if their religion does not implicitly state it. Thus, vegetarians are a variable group, that differ both in motivations and actions. Health Benefits of Being a Vegetarian Topic Sentence: Vegetarians have lower BMIs and a reduced chance of diabetes compared to non-vegetarians The use of a vegetarian diet has been linked to significant health benefits. A research study in North American examined the differences in body mass index (BMI) between people with different types of diets. The authors found that the lowest BMI was associated with a vegan diet and the highest in non-vegetarians. Other variations of vegetarianism were intermediate between these two groups. Another study revealed that in the United Kingdom, obesity occurred approximately twice as often among non-vegetarians than it did for vegetarians . Additionally, the study revealed that all forms of vegetarianism had a significantly lower risk for type II diabetes than people who did not follow a vegetarian diet . This difference occurs because people using a vegetarian diet do not eat as much fat and cholesterol as those consuming a traditional diet. Furthermore, vegetarians have a significantly higher level of intake of nuts, whole grains, fiber, fruit and vegetable . Furthermore, vegetarianism has been associated with the presence of lower blood pressure and reduced rates of hypertension. In the United States and the United Kingdom, vegetarians have been shown to have a lower chance of death from ischemic heart disease, than people that do not follow a vegetarian diet This research shows that there are significant health benefits to being vegetarian. Risks of Being a Vegetarian Topic Sentence: Being a vegetarian is can have potentially negative health effects. Many researchers argue that vegetarian diets are potentially dangerous. It is thought that vegetarians can get anemia as the result of B12 or iron deficiency. In addition, they could experience deficiencies of a number of crucial vitamins, such as calcium, vitamin D, vitamin B6 and zinc, as well as an overall deficiency of energy. Vegetarians do naturally have a low level of intake for haem iron as well as a high level of intake for phytate and dietary fiber. This mechanism shows how it is possible for a vegetarian to suffer from low levels of zinc and iron. Clinical evidence shows that anemia is more prominent in vegetarians than in non-vegetarians, although it is still more strongly related to blood loss than the diet of the individual . Additionally, energy comes from calories, so the lower (average) intake of calories that vegetarians have compared to nonvegetarians means that vegetarians may potentially have a lower amount of energy available to them . This evidence shows that there are some significant negative effects associated with being a vegetarian. However, as will be expanded upon below, it is possible to follow a vegetarian diet while avoiding these risks, making it a highly beneficial type of eating practice. How to be Healthy Nutritionally When Following a Vegetarian Diet Topic Sentence: Vegetarian diets are safe to use and contain all the necessary nutritional elements, when planned correctly. It is often perceived that vegetarian diets are dangerous because they do not provide the same nutrients that eating meat does, however, research has shown that this is not true. The American Dietetic Association (ADA) conducted a detailed evaluation of the evidence for the benefits and risk of a vegetarian diet. Based on the available information, they determined that a properly planned vegetarian diet can provide many health benefits . When undertaking a vegetarian diet, regardless of the variant, it is important to be aware of the nutrients that a person needs to consume. For example, vegetarian diets are often limited in n-3 fatty acids, which are important for body function. However, there are currently many supplements available in the market that can help vegetarians to obtain the required nutrients. Additionally, there are many bars and food products available that are fortified with the required vitamins . Consequently, although planning is required, a vegetarian diet can offer all of the nutrients that a human requires. How to Become a Vegetarian Topic Sentence: Becoming a vegetarian involves focusing not only on not eating meat, but also on eating healthy. The first component of following a vegetarian diet is not eating meat. This can be achieved through a combination of plant-based foods, nuts and meat substitutes. However, following a vegetarian diet does not necessarily mean a person is eating healthy, and therefore prospective or practicing vegetarians need to understand healthy eating practices. For example, it is possible to be a vegetarian by eating fast food, such as vegeburgers and pizza, as well confectionary items. However, clearly this is not a good way of eating. Many of the benefits of vegetarianism are not linked directly to not eating meat, but are instead related to the decreased cholesterol intake. While it is easier to eat a lot of cholesterol on a nonvegetarian diet, as the previous example shows, it is still possible to do this when following a vegetarian diet. Eating effectively as a vegetarian involves eating a wide range of different types of plant-based foods. In particular, nuts play a prominent role for vegetarians, as they contain a large amount of nutrients that are not present in other plant sources . When a person decides to become a vegetarian, there is a significant amount of planning and consideration that needs to take place. Conclusion Topic Sentence: Vegetarianism is a beneficial diet in many ways and can significantly improve the health of people practicing it. Vegetarianism is becoming a popular choice of diet, not only due to a desire to improve animal welfare, but also because of an interest in increasing one’s health, as well as a wide range of other reasons. Research has shown that the arguments that vegetarians do not receive nutrients are overestimated, and with a little planning, vegetarians are able to obtain the same amounts of nutrients that nonvegetarians can. This suggests that being a vegetarian can be a beneficial decision for a wide range of reasons, and can act to improve a person’s health and potentially lifespan. References Read More