There is an ever stronger awareness that a diet based mainly on the consumption of plant foods can help reduce the risk of developing chronic diseases, including cancers. At the same time, the idea that food choices can affect the health of our planet has also become increasingly widespread.

The reasons for adhering to this diet model are therefore numerous, but there are some attentions to pay when choosing to change your eating habits.

Here is a small guide for those who have made the vegetarian choice, so that they are more aware of some possible risks that may arise when eliminating a category of foods from their diet.

The different idioms of vegetarian
Before going into the merits of the advantages and disadvantages of a vegetarian diet, it is important to clarify the different dietary models that can fall within this definition. The possible problems and the adaptations to be made are in fact different according to the types of foods that are excluded.

Numerous epidemiological studies, which investigate the distribution and frequency of diseases or other events in a population, highlight how a diet based mainly on the consumption of plant-based foods is essential for maintaining health. In general, the traditional Mediterranean-type diet has to date proved to be more effective in contributing to the prevention of the most common chronic diseases in our country, such as tumors, cardiovascular diseases, diabetes and respiratory diseases.

However, the researchers also investigated whether other eating patterns might have similar effects. In particular, they considered, among the most followed diets in Western and Asian countries, those that commonly fall within the definition of vegetarian diet: the lacto-ovo vegetarian and the vegan.

What are Benefits of Plant Based Diet?
According to a Position Paper of the Academy of Nutrition and Dietetics, vegetarian diets, if properly planned, can promote health. In particular, those who follow a vegetarian diet have a reduced risk of getting sick with certain clinical conditions, including ischemic heart disease, type 2 diabetes, hypertension, some cancers and obesity.

A low intake of foods rich in saturated fats and a high consumption of vegetables, fruits, whole grains, legumes, soy products, nuts and seeds (foods rich in fiber and phytocompounds) are the characteristics of vegetarian diets that favor reduction in blood levels of total and low-density cholesterol (LDL) and better control of the glycemic load after a meal.

The Pros are also due to a lower consumption of sugar and salt.

Furthermore, people who routinely consume more plant-based foods also tend to be more health conscious, following healthier lifestyles (generally they are non-smokers, do not consume alcohol and are physically active). All of these conditions contribute to reducing the likelihood of developing the chronic diseases listed above.

The recommendations of the World Fund for Cancer Research, drawn up by a group of experts in the science of nutrition and beyond, call for food of plant origin to be introduced into one’s diet and to limit the consumption of red and preserved meats and processed foods in general (often rich in sugars, fats and salt) for the prevention of oncological diseases.

The secret to a healthy and balanced diet lies above all in the quantities: to reduce the risk of getting sick, it is not necessary to completely eliminate foods of animal origin (such as milk and eggs, but also meat). It is certainly useful, however, to limit its consumption, and to increase the intake of fruit, vegetables and legumes.

It also benefits the environment
Diets based mainly on the consumption of foods of plant origin are studied for their benefits not only on health but also for the environment, and it is clear how everyday food choices can also affect the well-being of the planet.

In general, farms appear to use more water and soil resources and produce more greenhouse gases than plant food crops (such as legumes and nuts).

However, it is good to remember that eating sustainably does not only mean preferring the consumption of plant foods, but also reducing food waste.

What do plant-based foods contain that are so precious?
Although in the nutritional composition of foods different nutrients (carbohydrates, proteins, fats, vitamins and minerals) are present in different quantities, some elements are exclusive to the plant world (cereals, legumes, fresh and nuts, vegetables and oil seeds).

Dietary fiber
Dietary fibers are not a real nutrient but a set of compounds that perform numerous positive actions for health, particularly in the last tract of the digestive system (the colorectal).

Although our body does not have the enzymes necessary to digest fiber, the microorganisms that populate the intestinal tract can use them as nourishment, producing metabolites with beneficial effects for our health. The fibers therefore favor the proliferation of microorganisms that are more useful for us.

The positive actions of dietary fiber do not end there. Once in the intestine, they facilitate transit, regulate the absorption of other nutrients, promoting a greater sense of satiety, decreasing blood levels of triglycerides and cholesterol and reducing the glycemic load of meals.

The results of numerous studies show that people who consume high-fiber foods more frequently have a lower risk of developing chronic diseases (particularly colon cancer, cardiovascular events and type 2 diabetes).

To preserve health, it is recommended for the adult population to take 25-30 grams of fiber per day. To reach this quantity, it is necessary not only to consume fruit and vegetables at least 5 times a day, but also to include cereals and derivatives in the diet, preferably in the wholemeal version, and legumes.