The Vegetarian Diet: Myths and Facts (Plus Recipe Ideas!)

Did you know there are several different kinds of vegetarians? You are likely familiar with traditional vegetarianism, or those who strictly don’t consume meat; however, several vegetarian diets are all made up of different dietary patterns. What they all do have in common is a diet high in fruits, vegetables, and whole grains.

The month of October is dedicated to Vegetarian Awareness. Many people become vegetarians for various reasons, including health, religion, and/or personal beliefs and desires. Over the past few years, vegetarianism has become increasingly popular with more people consuming various plant-based diets.

The stigma around vegetarian diets can be good and bad. Nonetheless, consuming a diet high in fruits, vegetables, and whole grains has great nutritional benefits and can lower your risk of developing chronic diseases.

Vegetarian Variety

Vegetarian diets come in different forms. With the several vegetarian diets that exist, it is great to be able to have a variety of options when it comes to mealtime.

Vegans: Vegans are also known as “total vegetarians”. They do not consume meat, poultry, fish, or any animal products including eggs, dairy, and honey.

Lacto vegetarians: People who follow this diet do not eat meat, poultry, fish, or eggs, but, do consume dairy.

Lacto-Ovo vegetarians: This diet consists of no meat, poultry, fish, however it includes dairy and eggs.

Ovo vegetarians: This meal pattern has no meat, poultry, fish, or dairy, but people who follow it do eat eggs.

Partial vegetarians: Also known as pescatarians, usually avoids meat, however. sometimes eat fish.

Vegetarian Myths vs. Facts

Whether you follow a vegetarian diet or not, this month is a great time to increase your knowledge of the diet. Check out some vegetarian myth’s and facts below:

Myths:

1. Vegetarians are healthier: Following any one of the vegetarian diets does not mean you are necessarily a “healthier” person. However, consuming more whole grains, proteins, fruits, and vegetables will make your diet more well-balanced. Limiting processed foods high in added sugar and saturated fat will have a greater impact on your overall health.

2. Soy is bad! The good news is, soy has a ton of nutritional benefits. Many vegetarians consume soy as an animal-protein swap. Soy can provide calcium and protein to help me your requirements of these nutrients. Less processed options include tempeh, edamame, and tofu.

3. Vegetarians do not consume adequate protein: In reality, there are many versatile plant-based protein options available today. Foods such as legumes (beans, and lentils), whole grains, soy, and nuts are great options.

Facts:

1. Following vegetarian dietary patterns is associated with heart health and lower risk of chronic disease. Those who avoid meat and other animal products tend to consume less saturated fat and overall consume more whole grains, vitamins, minerals, and phytochemicals.

2. Avoiding meat and other high saturated fat animal products has heart-healthy benefits and lowers your risk of heart disease.

3. Consuming a diet high in fruits and vegetables may lower your risk of developing certain cancers, such as colon cancer, which is associated with red meat.

4. Animal products tend to be more expensive at the grocery store, especially meat, poultry, and fish. Buying plant proteins and the majority of fruits and vegetables is a great way to save money.

Give These Vegetarian Meals A Try

Many people often wonder what they can eat while following a vegetarian diet. There are so many options available to you. Here are some of my favorite meal ideas:

Vegetable Stir Fry with peanuts and brown rice
Brown rice and black bean stuffed peppers
Mushroom Buckwheat Burger
Tofu scramble with tomatoes and black beans
Lentil soup
Tofu Veggie Burger

There are many wonderful resources available to assist you in finding the perfect vegetable-based recipe, such as my most recent cookbook, Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind, which you can purchase here if you haven’t already.

Your Turn to Take Action: Are you willing to give vegetarianism a try? Which meals would you create? Let me know in the comments below.