You Asked: Are There Any Risks to Becoming a Vegetarian?

By , SparkPeople Blogger
Great question. It's more often that we hear the possible health benefits of a vegetarian diet touted than we ever hear people talking about it possibly being unhealthy. But generally speaking, research shows that a well-planned vegetarian diet can be extremely healthy. Plant-based foods are naturally low in fat (and most often feature heart-healthy fats), are free of cholesterol, and are high in fiber, phytochemicals, antioxidants, vitamins and minerals. In fact, the Academy of Nutrition and Dietetics has reported that vegan and vegetarian diets can significantly reduce one's risk of contracting heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions.

They key is being planful and smart about your diet. Any diet that overemphasizes certain food groups and limits or avoid others can run into problems if you're not careful. Many vegetarians aren't necessarily making balanced or healthy choices just because they are avoiding meat. Even without consuming animal products, many vegetarians (and even vegans) can still eat too processed, fatty, high-sugar foods, and not enough fruits, vegetables, protein or whole grains. So, as you can see, just being vegetarian  doesn't necessarily mean you're healthy.

The biggest mistake I see vegetarians make (and I've been there myself, too) is removing foods (like meat, dairy, eggs, etc.) but not replacing these foods with plant-based alternatives that are similar in nutritional value. For every food group a vegetarian or vegan removes from his or her diet, something has to be added back in for balance. That means:
  • Replacing meat with other high-quality protein sources, such as edamame, tofu, beans, lentils, legumes, eggs or egg whites (for ovo-vegetarians) or meat analogs (like veggie burgers made of soy, beans, seitan or other proteins). Read more about the best meatless protein sources.
  • Replacing dairy products with other calcium-rich foods such as non-dairy "milks" that are enriched with calcium (like almond milk, rice milk, soy milk, etc.) and possibly even taking a calcium supplement. Read more about dairy-free calcium sources here.

Also, there are several nutrients that vegetarians and vegans need to make sure they're getting. Vitamin B-12, for example, is hard to come by in plant foods. Vegetarians and vegans need to be conscious about this nutrient (available in vegetarian supplements and fortified in nutritional yeast and some other foods), along with adequate calcium intake (found in dark leafy greens, almonds, broccoli, and fortified drinks/foods). Still some other vegetarians might want to monitor their intake of other nutrients like iron. Here's a list of the seven key nutrients vegetarians should make sure they're getting.

When done right, a vegetarian or vegan diet can be very healthy. But it's important to include plenty of highly nutritious foods into your diet at the same time. That said, no amount of research can show the individual differences and responses people might encounter when applying any diet. While your friend may have lost weight and felt better by going vegetarian, the same might not be true for you. Some people, no matter how planful, might simply find that they do not thrive on this style of eating. You may find, for example, that simply "going veg" for a few meals per week (called "flexitarian" or "semi-vegetarian" eating) gives you the health benefits you're looking for while keeping your energy levels high and your nutritional needs met. Then again, you might simply be a person who looks, feels and performs best while keeping meat in your diet.

For additional support and ideas, check out the SparkTeam Calling All Vegetarians & Vegans!, which is full of experienced and new vegetarians and vegans who are happy to offer advice.

What's your experience with vegetarian eating? Do you think it's right for you? Did you experience any negative consequences from becoming vegetarian?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


CECELW 4/4/2021
I could easily be a junk food junkie Report
I always joke that I'm trying to not be an "oreos are vegan" vegan. SparkPeople tracking has been helping me to make sure I get enough protein and fiber! Report
CD1260471 7/18/2020
When the blog was posted, I’d been lactovegetarian for 32 years.
I fell off the wagon in 2012/2013 because of where I was traveling (places where you eat what’s available), and was curious what going to a flextarian diet would do.
Pack on 30 pounds is what it would do.

Today, I’m geared toward WFPB, looking at SOS free, but I’m not there. I’m 85 percent WFPB. And 15 percent fiddling.
I do cycle it, so I’ll go no salt oil sugar for a few weeks, then relax for a week. It works for me because I’m not convinced plugging in dates for granulated sugar is that much benefit, especially given the price. But it does lower my intake of sugar and oil overall. I am already disinclined to added salt. Report
Thanks Report
Plenty of junk food vegetarians and vegans! But it can be great. I'm on a whole foods plant based diet and my health is improving and I have lost weight. Report
thanks Report
I've been a veggie girl for 22 years now. I would like to see an update article about this subject. Report
Every healthy diet requires careful planning. Report
Good to know. Report
thanks Report
I consume a high in alkaline fruit and vegetable lifestyle. I am allergic to all seafood which was a problem for omegas. I have learned to eat flaxseed, chia and hemp for omegas. On occasion I do eat grass fed red meat. I consider myself a flexitarian. For me , removing sugar and gluten from my lifestyle to balance my pH was key. Report
You do have to be careful though. It's easy to gain weight as a vegetarian, just as it is to gain weight as a carnivore. There are plenty of delicious vegetarian things that are full of fat and calories. Grilled cheese is vegetarian. So are mozzarella sticks and jalapeno poppers. Every cake I've ever eaten is definitely meat-free. Then there is potato chips, Cheetos, french fries, cream soups, ranch dressing... Report
I've been a vegetarian since I was 17. That's 23 years. I seem to be faring just fine. I get a free biometric screening at work every year and always fall in the appropriate ranges for weight, cholesterol, liver panel, etc. And I don't think I'm pompous about is nor is any other vegetarian I know, per the previous posters comment. I don't really care what anyone else eats. This is what I choose to do Report
I eat veg'n. My wife eats dairy and eggs and I don't. We have eaten this way for a decade and have zero negative health effects and a zillion positive ones. With such easy access to recipes now it's so easy (for people who love to cook) to eat a plant based diet. Report
I follow a vegetarian diet about 60 - 75% of the time. Still eat animal products and fish and look for those that are antibiotic and hormone free. Make sure to select alternatives as described in the article and have felt great since moving in this direction. Report
Thanks for sharing Report
I gained 40 lbs going vegan, not enough protein, though I didn't know it at the time. Destroyed my digestion (use it or lose it) by reducing enzyme and HCL production. It's taken me years to be able to eat a real meal again and not have it sit in my stomach for the rest of the day. Report
I am afraid I will never embrace a vegetarian diet. I HATE legumes (except peanuts) and my stomach does not tolerate bell pepper (which shows up in every other recipe to add flavor), or calcium supplements; so it would be very difficult for me to eat that way. I do believe in moderation in eating. (Aside to LILLIPUTIANNA- you haven't been looking if you can't find all the blogs on the "evils" of eating meat.) Report
Meat, vegetables, carbs....Bring it on because I love them all!!!! (but trying to love them in moderation now). In my opinion, sugar and overly processed foods are the real culprits for the dismal state of our health. Report
Now, I'd like to see an article discussing the dangers of continuing to eat meat. ;) Report
I've been a vegetarian for over 18 years now. Looking back at photos, when I became a vegetarian is when I found myself gaining weight. I replaced meat with carbs and cheese, not smart. And it took me almost 18 years to figure it out (I turned vegetarian at 16 years old). I have a lot of years of bad habits to break but I am still very happy to be vegetarian and have been raising my 3 children as vegetarians as well. We eat a lot of veggie and tofu but we are always cleaning things up.
The number one risk of becoming a vegetarian, in my experience, is that it has a tendency to make one insufferably pompous. Report
This question always makes me chuckle. There are billions of vegetarians in the world who do just fine. If you eat more plant foods than processed garbage, you'll be healthy. Meat is just one ingredient and omitting it is no big deal. There are so many other options for calcium and protein. If you're thinking about it, just give it a shot and think about it in terms of trying new meals rather than a chicken shaped void on your plate. Report
I switched to a plant based diet 1 month ago. It's hard because everyone else in the house are omnivores. Different meals for them. I've discovered a lot of plant based recipes and meal ideas both here and on the web. Love lentils, chickpeas, and black beans. Yes Oreos and potato chips are vegetarian, but that dosen't mean you have to eat them. Report
I see my roommate making that mistake. She's a vegetarian, but she only consumes candy, chocolate, and pasta. I often wonder if you can call yourself a vegetarian if you don't actually consume vegetables? But it's her life and that's the way she wants to live it. Report
Great article. I went vegetarian for a while, but I went back to a diet which includes meat. I still have a lot of meals that have no meat, so this article helped me think about my nutritional needs.

I have faced condemnation as a nature-hater and a self-indulgent, unhealthy glut because I chose to include meat in my diet. Thankfully, that was just from a couple of people who seemed to turn their nutrition into a crusade. I have developed a phobia of people who introduce themselves by saying "Hi, I'm Vegetarian." Thankfully, most of my meatless friends have accepted me for who I am and have given me tips on good, vitamin-rich meals. They are nonjudgmental, healthy and strong. I am thankful for them.

I think I can include this information in my "Flexitarian" lifestyle. Thank you for writing this blog. Report