What dont vegetarians eat

In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber , vitamin C, vitamin E and magnesium 4 , 5.

In fact, one review of 12 studies noted that vegetarians, on average, experienced 4. Similarly, a six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low-calorie diets 7.

Plus, a study in nearly 61, adults showed that vegetarians tend to have a lower body mass index BMI than omnivores — BMI being a measurement of body fat based on height and weight 8. Some research suggests that a vegetarian diet may be linked to a lower risk of cancer — including those of the breast, colon, rectum and stomach 9 , 10 , However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship.

Keep in mind that some studies have turned up inconsistent findings 12 , For instance, one review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes Vegetarian diets may also prevent diabetes by stabilizing blood sugar levels in the long term. Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong. Other research indicates that vegetarianism may be associated with lower blood pressure levels.

High blood pressure is another key risk factor for heart disease 18 , Not only do vegetarians tend to have a higher intake of several key nutrients, but vegetarianism has been associated with weight loss, reduced cancer risk, improved blood sugar and better heart health. Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids , as well as micronutrients like zinc, selenium, iron and vitamin B12 Other animal products like dairy and eggs also contain plenty of calcium, vitamin D and B vitamins 21 , Studies show that vegetarians are at a higher risk of protein, calcium, iron, iodine and vitamin B12 deficiencies 23 , 24 , 25 , A nutritional deficiency in these key micronutrients can lead to symptoms like fatigue, weakness, anemia, bone loss and thyroid issues 27 , 28 , 29 , Multivitamins and supplements are another option to quickly bump up your intake and compensate for potential deficiencies.

Cutting out meat and animal-based products can increase your risk of nutritional deficiencies. A well-balanced diet — possibly alongside supplements — can help prevent deficiencies. A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan. Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. Iron is a crucial component of red blood cells.

Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians.

To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter.

In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started:. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.

If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. 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. For more information, see:. As long as you remember to regularly include these foods in your diet, you should be getting enough iron. Adult men aged 18 and over need about 8. Women over 50 years of age need 8.

Calcium helps you maintain strong bones. Non-vegans get most of their calcium from dairy foods, so it's important for vegans to get calcium from other foods. Adults need about mg of calcium a day, so it's important that vegans regularly include plenty of these foods in their diet. The body needs vitamin D to absorb calcium. Fortified margarine and fat spreads, fortified breakfast cereals and egg yolks contain vitamin D.

You also get vitamin D when exposed to sunshine. Bones get stronger when you use them and the best way to do this is through regular exercise. Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed.

If you eat dairy products and eggs, you probably get enough. Adults need about 1. Check the labels of fortified foods to see how much vitamin B12 they contain. Omega-3 enriched eggs are also a good source if you're a vegetarian and include eggs in your diet. Evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.

However, if you follow a vegetarian diet, you can look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat , and watching how much salt you eat.

Most vegetarians have enough protein in their diet. Good sources of protein for vegetarians and vegans include:. A variety of protein from different sources is necessary to get the right mixture of amino acids, which are used to build and repair the body's cells.

Not always. Since most Quorn products contain a small amount of egg white and most also contain milk ingredients, they're not all suitable for vegans. However, some vegan products are available in the Quorn range. Their suitability for vegans is clearly marked on the packaging. You don't need a special diet for exercising if you're a vegetarian or vegan. The advice about exercising is the same for vegetarians and vegans as it is for non-vegetarians who exercise regularly.

Most vegetarians have enough protein in their diet for the body to grow and repair itself. If you exercise regularly, make sure you eat plenty of complex carbohydrates, such as rice and pasta for energy, and drink enough fluids when exercising harder. Read about food for sport and exercise. Vitamin and mineral levels in food vary, depending on the soil the plants were grown in, when they were picked and how they were stored.

There's no scientific evidence that organic food is healthier. Eating organic food is a personal choice and many people choose to do so for environmental reasons. It's important to eat plenty of fruit and vegetables, whether they're organic or not.

Page last reviewed: 2 August Next review due: 2 August