Every year, during the first week of October, vegetarians and vegans all over the world celebrate the International Vegetarian Week. It's a week-long celebration that promotes the vegetarian lifestyle and the benefit it brings to our health and to the planet.

What is a vegetarian??

Going vegetarian is not just omitting meat from meals. It's actually far more complicated than that. All vegetarians eat fruits and vegetables, grains, peas and dried beans, seeds and nuts. However, not all vegetarians completely omit animal products from their diet.

There are different kinds of vegetarians.

  • Lacto-ovo-vegetarians - people who consume dairy products, such as milk, yogurt and cheese, as well as eggs.

  • Lacto-vegetarians - people who consume dairy products, but no eggs. Most consume honey though.

  • Ovo-vegetarians - these people consume eggs, but no dairy products.

  • Pesco-vegetarians - people who consume plant-based foods and fish.

  • Pollo-vegetarians - people who eat chicken and plant-based products. All other types of meat are avoided.

  • Vegans - follow the most restrictive diet and only consume plant-based foods. Eggs, dairy products and honey are not allowed.

Why go vegetarian?

While the vegetarian diet may seem more restrictive than what most people are used to, there are many health benefits that this diet can provide. In a statement in 2009, the American Dietetic Association endorsed appropriately-planned vegetarian diets as "helpful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

Various studies also concur with the ADA's position. Research in vegetarianism traditionally focused on potential nutritional deficiencies. Recent studies, however, have swung the other way and confirmed the benefits of a plant-based diet.

Studies on vegetarianism indicated that people who adopt a vegetarian diet have:

  • Lower weight gain

A study carried in Oxford by the Cancer Research U.K. found that vegetarians put on less weight over a 5-year period than meat eaters, and vegans put on less weight than vegetarians.

  • Reduced risk of heart disease

A study published in the American Journal of Clinical Nutrition that compared cardiovascular disease rates between vegetarians and meat eaters revealed that a vegetarian diet can reduce a person's risk of heart disease by a third.

  • Lower cholesterol levels

Researchers at the University of Toronto and St. Michael's Hospital confirmed that a vegetarian diet consisting of known cholesterol-lowering plant foods can lower LDL levels as effectively as lovastatin, a standard cholesterol-reducing drug. The vegetarian diet reduced the LDL levels of participants by nearly 29 percent, while LDL levels in lovastatin participants were reduced by 30.9 percent.

  • Reduced risk of developing cancer

Researchers working on the European Prospective Investigation into Cancer and Nutrition-Oxford looked at the overall and individual cancer incidence rates amongst vegetarians and meat eaters. They found out that vegetarians had an overall lower cancer rate, but had a higher rate of colorectal cancer than non-vegetarians.

  • Longer lifespan

A study published in JAMA Internal Medicine indicated that vegetarian diets are linked to reduced death rates. The researchers tracked the members of the Seventh-Day Adventist Church for nearly six years. The church is known for promoting vegetarianism although not all of its members adhere to this teaching. The researchers found out that vegetarians experienced 12 percent less deaths over the period. Vegetarians were also less likely to die from heart disease, diabetes and kidney failure.

How does one become a vegetarian?

Some people shift into the vegetarian diet slowly, such as increasing their intake of fruits, vegetables, lentils, beans and whole grains, while cutting back on their intake of animal products. Others take out animal products from their diet altogether.

No matter how you decide to do it, the important thing is that you're making changes at your own pace and you're comfortable with these changes. Although a complete cut down of animal products from your diet is ideal, any reduction made is a step towards the right direction.

The American Dietetic Association recommends the following tips to ensure a nutritiously-balanced vegetarian diet:

  • Include a variety of healthful foods in your diet, including fruits, vegetables, whole grains, legumes, nuts and seeds.

  • Minimize the consumption of foods high in sugar, sodium and fat.

  • Choose low-fat dairy products if you wish to continue consuming dairy products.

  • Make sure to include regular sources of vitamin B12 and vitamin D, particularly if exposure to sunlight is limited.

  • Plan ahead when shopping and find out where your specialist stores are.