Not all vegetarians are healthy

The longest living populations in the world have very little meat in their diets and largely eat whole grains,fruits and vegetables. A vegetarian diet is also definitely rich in antioxidants and phytochemicals.
Despite the benefits of vegetarian diets,vegetarians and vegans (those who also avoid animal derivatives such as milk and dairy) are at risk of several nutritional deficiencies like those of vitamin B12,iron and calcium. Meat,eggs,and dairy are good sources of these nutrients. Vitamin B12 is almost exclusively found in animal food. Iron is especially a concern for vegetarian women in the reproductive age,who are at risk of deficiency due to menstrual losses. Iron and vitamin B12 are essential for formation of red blood cells,maintenance of good haemoglobin levels and proper functioning of the central nervous system.

Women are also at higher risk than men for developing osteoporosis especially if their calcium needs aren’t met. Even though iron and calcium requirements can be met in vegetarian diets,the bio-availability of these nutrients from vegetarian sources is not comparable to that from non-vegetarian sources.
Who is a vegetarian or a non-vegetarian in the Indian context? Most Indian vegetarians pile on the five Ps—potatoes,paneer,paranthas,puris and pulses. They hardly have any vegetable and fruit intake,let alone eating brightly-coloured or dark green vegetables,nuts and other protective foods. They don’t fully reap the benefits of a veggie diet,thanks to a high intake of polyunsaturated fat (present in refined oils) and saturated fats (present in vanaspati). They also consume a lot of dairy and milk owing to their “no-meat status”.

A complete opposite is the Western counterpart who is typically a converted health-conscious vegetarian,and includes whole grains,legumes,fresh fruits and vegetables,plenty of nuts,seeds,soya and good fat in his diet. In other words,a vegetarian diet can be more unhealthy than a non-vegetarian one. A lot depends on what you really eat rather than simply being vegetarian or otherwise.

Mediterranean diet forms an ideal example of a healthy non-vegetarian diet. It comprises high-carbohydrate foods including bread,pasta,rice,couscous and polenta; fruits,vegetables,nuts,seeds and legumes; olive oil; and dairy foods such as cheese and yoghurt; fish,poultry,eggs and sweets are consumed in moderation whereas red meat is consumed occasionally.