The effects of a meatless diet on human health

1. Various Forms of Vegetarian Diets

The vegetarian diet encompasses various forms that differ in the breadth of excluded foods:

1. Lacto-vegetarianism – allows for the consumption of dairy products but excludes eggs and meat.
2. Lacto-ovo-vegetarianism – permits the consumption of dairy products and eggs.
3. Veganism – excludes all products of animal origin.
4. Semi-vegetarianism (flexitarianism) – restricts but does not completely eliminate meat consumption.

Each of these forms carries specific health implications.

2. Health Benefits of a Plant-Based Diet

1. Cardiovascular Diseases

Research presented in “Dieta roślinna na co dzień” by Julita Bator (2020) demonstrates that a plant-based diet contributes to lowering LDL cholesterol levels, reducing blood pressure, and decreasing the risk of atherosclerosis and heart attacks. Vegetarians often have a lower body mass index (BMI), which benefits heart health.

2. Type 2 Diabetes

According to “Żywienie człowieka zdrowego i chorego” edited by Jan Gawęcki (2010), a vegetarian diet rich in fiber, whole grains, and vegetables aids in stabilizing blood glucose levels and improving tissue sensitivity to insulin.

3. Cancer

The book “Żywienie człowieka. Podstawy nauki o żywieniu” by Stanisław Berger (2012) indicates that individuals following a vegetarian diet have a lower risk of developing certain types of cancer, such as colorectal, stomach, and breast cancer. This effect is attributed to the high intake of antioxidants, phytochemicals, and fiber.

4. Obesity

Vegetarians generally have a lower body weight, which is due to the lower calorie content of meals, higher fiber content, and larger volume of plant-based foods consumed.

3. Potential Hazards Linked to a Vegetarian Diet

An unbalanced vegetarian diet can lead to nutritional deficiencies. Among the most frequently mentioned deficiencies are:

1. Vitamin B12 – primarily found in animal products. Long-term deficiency can result in megaloblastic anemia and neurological disorders.
2. Iron – plant sources of iron have lower bioavailability.
3. Calcium – particularly in vegan diets, deficiency may occur, increasing the risk of osteoporosis.
4. Omega-3 fatty acids (DHA, EPA) – deficiency may negatively impact the nervous and cardiovascular systems.

For this reason, as Hanna Stolińska emphasizes in „Wege. Dieta roślinna w praktyce” (2019), careful meal planning and frequent supplementation (e.g., B12) are essential.

4. Vegetarian Nutrition at Various Life Stages

The literature on vegetarian nutrition emphasizes that a well-planned diet of this type is safe throughout life: from childhood to advanced age, including pregnancy and breastfeeding („Żywienie człowieka. Podstawy nauki o żywieniu”, Berger 2012). The essential condition, however, is proper meal planning.

A vegetarian diet can bring significant health benefits, particularly in the area of preventing lifestyle diseases, provided its composition is balanced. Individuals following this type of diet should pay special attention to providing key nutrients and, if necessary, use supplements.