This blog post examines whether vegetarianism is the right choice for health and the environment, or a challenge that carries the risk of nutritional deficiencies.
The vegetarian trend is booming worldwide. As people entered the 21st century, growing health consciousness and the pursuit of well-being propelled vegetarianism to great popularity. Long ago, Korea’s vegetarian population was estimated at 500,000 in 2007. Today, it’s believed that far more people in Korea are following a vegetarian diet. Particularly among younger generations, more people are embracing vegetarianism as part of their lifestyle. It has evolved beyond a simple dietary choice into a way of life and a belief system. Consequently, companies are flooding the market with various strategies targeting vegetarians and meeting their demands. Major food industry conglomerates are devising diverse products and services for vegetarian consumers. Furthermore, most contract catering companies now provide meals accommodating vegetarian customers. Bookstores now stock numerous guidebooks and recipe books for vegetarians. Vegetarianism is no longer a niche dietary practice but is becoming established as a distinct culture. Vegetarian-related events and gatherings are held everywhere, and vegetarian communities are thriving. This social trend is further popularizing vegetarianism, increasing the need for interest and understanding in the practice. Therefore, before starting a vegetarian diet, it is essential to gain a comprehensive understanding of vegetarianism and be thoroughly familiar with nutritional guidelines.
The reasons for the rise in popularity of vegetarianism can be understood through the nutritional characteristics of plant-based sources. First, plant-based sources contain absolutely no cholesterol, helping maintain a healthy cardiovascular system. Consequently, they can lower the incidence of hypertension and cardiovascular diseases while also reducing the risk of stroke. Additionally, they are rich in water and fiber, providing greater satiety relative to calories, making them effective for obesity prevention and excellent for treating constipation and maintaining digestive health. Consistently consuming large amounts of plant-based sources can also prevent diabetes and its associated complications. The explosive popularity of vegetarianism stems from its effectiveness as a preventive measure against the aforementioned adult diseases and chronic conditions. Once, experts were vocal in criticizing vegetarianism and issuing stern warnings to vegetarians. However, recent academic research actively acknowledges the health benefits of vegetarianism and explores ways to maintain a healthy vegetarian diet. Particularly, as awareness grows about the negative environmental impact of meat consumption, vegetarianism is gaining attention not just as a personal health choice but as a sustainable dietary practice that protects the health of the planet.
However, simply eating vegetables and fruits indiscriminately can actually distance one from a healthy life. When following a vegetarian diet, it’s easy to become deficient in nutrients primarily obtained through animal-based foods. Examples include essential amino acids, essential fatty acids, riboflavin, vitamin D, vitamin B12, iron, zinc, and calcium—all nutrients essential for basic metabolism and sustaining life. Fortunately, essential fatty acids, essential amino acids, and most minerals can be easily obtained in recommended amounts through soy foods. However, vitamin B12 is a nutrient obtainable solely from animal-based foods. Vitamin B12 plays a crucial role in red blood cell production and metabolism; deficiency severely impacts health. Furthermore, as it is a water-soluble vitamin that is not stored in the body, it must be consumed regularly. Lacto vegetarians, who consume dairy products, can obtain vitamin B12 through these foods. For vegans, who avoid all animal sources, it is crucial to consume vitamin B12-fortified soy products or take a multivitamin supplement.
Vegetarianism is not a diet to start blindly just because it has many health benefits. You must specifically determine what foods to consume and in what quantities each day, and identify sources to supplement the nutrients mentioned earlier that are prone to deficiency. Furthermore, abruptly stopping all animal product consumption upon starting a vegetarian diet is unhealthy. It’s better to gradually reduce animal product intake while finding your own enjoyable, sustainable way to maintain a vegetarian diet long-term. I want to emphasize that only when vegetarianism is practiced correctly and enjoyably can one truly lead a healthy life. It is especially important to consume a balanced variety of vegetables, fruits, and legumes, and to appropriately utilize nutritional supplements when necessary. By considering these points and consistently maintaining a vegetarian lifestyle, you can maximize the positive effects vegetarianism brings.
