Vegetarian statistics show that more and more people are shifting to this diet for ethical and health reasons.
However, vegetarianism is more than the latest fashion tendency—societies have practiced it throughout history, hoping to achieve longevity or for religious and moral reasons.
Today, it’s a personal choice driven by a rising awareness of environmental issues and the importance of adopting a healthy lifestyle.
Here are some of the latest and most essential statistics on vegetarianism to help you get the facts right and make wiser choices.
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22% of the global population is vegetarian.
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Vegetarians have up to 12% lower cancer rate incidence
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3% of total consumers worldwide are vegetarian
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Nearly 40% of the Indian population follows a vegetarian diet – We can learn a lot from them.
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A global shift to a vegetarian diet could save $1 trillion annually
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A plant-based diet reduces the risk of heart disease by 40%
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Vegetarians are 50% less likely to have diabetes type 2 than meat-eaters
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The plant-based meat substitute market is worth $1.4 billion
Reasons Why People Go Vegetarian
- Compassion for animals.
- To eat a generally healthier diet.
- To avoid additives and antibiotics in meat.
- A dislike for the taste of meat.
- To reduce impact on the environment.
- To reduce disease, like cancer and diabetes.
- For religious convictions.
- To eat less expensively.
- To lose weight.
- To reduce intake of cholesterol and fat.
Are Vegetarian Healthier?
Compared to meat eaters, vegetarians usually eat less saturated fat and more fiber, vitamins C and E, magnesium, potassium, folic acid and phytochemicals, such as carotenoids and flavonoids.
For this reason, vegetarians are likely to have lower total and LDL cholesterol, lower blood pressure and less body mass, all of which may contribute to a reduced risk for many chronic diseases.
The Journal of Academy of Nutrition and Dietetics confirms that vegetarian diets are nutritionally adequate for all stages of life, including pregnant people, infants through older adults and athletes. The 2016 study reported that plant-based diets are associated with a reduced risk of health conditions, including hypertension, heart disease, Type 2 diabetes, certain types of cancer and obesity.
Characteristics of vegetarian and vegan diets that have been found to contribute to the reduction of chronic disease include a low intake of saturated fat and high consumption of vegetables, fruits, whole grains, legumes, soy products, nuts and seeds
Are Vegetarian Diets Nutritious?
Vegetarianism does have the potential for nutritional deficiencies. Being a vegetarian often presents some challenges when it comes to getting all the nutrients your body needs.
Vegetarian diets are usually adequate in carbohydrates, polyunsaturated fatty acids, dietary fiber, carotenoids, folic acid, Vitamin C and magnesium. However, these diets are often low in protein, saturated fatty acids, zinc, iron and calcium. Additionally vegetarians may be deficient in vitamins B12 and retinal, which are found only in animal-derived sources.
It is necessary to find alternate plant-based sources of protein, vitamin B12, vitamin B6 and iron, which are all readily available in meat. Food choices are more restricted for vegans. But it’s not impossible to achieve a completely nutritious vegetarian or vegan diet with some careful planning.
Ultimately, adopting a vegetarian diet can be a healthy option, but achieving a well-balanced diet is key to receiving all the health benefits possible.
Vitamin B12 Deficiency in Vegetarians
Vegans and vegetarians have a higher risk of a vitamin B12 deficiency compared with people who eat meat. This is because your body cannot efficiently process the plant-based form of vitamin B12. Furthermore, although egg yolks and dairy products are a source, they contain very little vitamin B12 and are not an option for lacto-ovo vegetarians.
A 2014 publication in Nutrients suggests that dried purple laver, commonly known as nori, is the best vitamin B12 source presently available for vegetarians. Fortified foods are recommended for all vegetarians, and taking a supplement is encouraged to ensure you get adequate amounts of vitamin B12.
Iron from Plant-Based Sources
According to Anne-Sophie Brazeau, an assistant professor of Human Nutrition at McGill University, iron from plant-based foods, known as non-heme iron, is not absorbed as well as iron from animal sources. Therefore, vegetarians need to consume twice the amount of iron to get the same benefits that meat provides.
The absorption of non-heme iron is enhanced by vitamin C found in fruits and vegetables. However, iron absorption may be inhibited by the phytic acid found in whole grains, beans, lentils, nuts and seeds. Some iron sources from plants include cocoa powder, legumes, molasses and leafy greens such as spinach, kale and chard.
Vegetarian Life Expectancy Statistics
According to Vegan Health, statistics from the 2015 EPIC-Oxford paper reported the overall rate of deaths from cancer not significantly different between vegetarians, vegans and regular meat eaters. Vegetarians had lower rates of death resulting from pancreatic and lymphatic cancer but not from lung, breast, colorectal or ovarian cancers.
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