World Vegetarian Day 2021

October 1^st signifies World Vegetarian Day. The vegetarian diet is solely based on consuming vegetables, fruits, legumes, nuts, and grains while excluding meat in all forms. However, most vegetarians also consume milk and milk products with some including eggs to reach desired protein levels. Because of this, there are many subset groups that vegetarians fall into, including:  

• Lacto-ovo-vegetarian –Doesn’t eat meat and fish but does consume dairy products and eggs
• Lacto-vegetarian – Doesn’t eat meat, fish, or eggs but does consume dairy products
• Ovo-vegetarian – Doesn’t eat meat, fish, or dairy products but does consume eggs
• Pescatarian – Doesn’t eat meat, except fish and other seafood. Sometimes referred to semi-vegetarian or flexitarian

Vegetarianism Today

Today, vegetarianism is seen as a lifestyle focused simplicity and healthfulness. By the 21^st century, vegetarianism had found its way into many recipes promoting meatless diets by way of specialty foods and simulating non-vegetarian styles, without the meat. This simulation of food styles allowed people to try their favorite past-times as a healthier alternative raising popularity, such as:

• Vegetarian burgers
• Vegetarian meatballs
• Eggplant lasagna
• Spaghetti with broccoli sauce
• Vegetarian cornbread casserole
• Vegetarian Kimchi burritos

Vegetarian Support

There are many reasons why people choose this diet including health benefits, ethical and moral reasoning, environmental concerns, and more. With its origins dating back to the first millennium in India and other Eastern Mediterranean areas, religious reasons are also included. Even still, this diet and lifestyle has lacked the growth that some would think. 

Activist groups and the vegetarian society has pushed hard to bring this diet mainstream and reduce meat dependency, another big proponent of vegetarian diets. Climate change is a big by-product of meat production which intensified the “going green” conversation since meat production of livestock farming requires significantly more resources than vegetable production on the same plot of land. This, along with high methane emissions, has led towards the vegetarian diet increasingly being more accepted among world traditions.

Study-based health benefits

1. Lower blood pressure and hypertension – In a meta-analysis study from JAMA Internal Medicine, people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets.
2. Reduced risk of developing cardiovascular disease – Based on a study published by the Journal of the American Heart Association, eating a plant-based diet may reduce the risk of developing cardiovascular disease by 16% and dying of this condition by 31%.
3. Prevent type 2 diabetes – In regard to a study published by PLoS Medicine in 2016, they found that eating a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes.
4. Help lower weight – In March 2017, when 65 overweight adults followed a whole-food, plant-based diet for one year, they lost 9.25 pounds on average says Nutrition & Diabetes. One reason for this, suggested by the Journal of General Internal Medicine, is that whole grains and vegetables are low on the glycemic index which means they take longer to digest. This, along with fruit consumption, which promotes fullness, leads to a healthier and leaner lifestyle.

Ways to Celebrate

• Dedicate one whole month to a vegetarian diet and record down how you’re feeling, and your target goals
• Try meatless options at your next restaurant visit
• Shop at your local farmer’s market for delicious fruits and vegetables
• Look up tasty vegetarian recipes and cook that for family dinner
• Give your friends and neighbors some of your home-grown veggies
• Make vegetarian style snacks to have in between meals
• Share this and similar posts to raise awareness
• Start Meatless Mondays at your home for family dinner