It is one of the most popular alternative diets in America. According to a study by Vegetarian Times, there are more than 7 million confirmed vegetarians in the United States, and an additional 22 million more who follow a vegetarian-inclined diet.

Veganism has become increasingly popular in the black community.  A 2016 Pew Research Center survey found that while 3 percent of American adults overall identified as vegan, the numbers have swelled to 8 percent among African American adults.

If you’re looking at vegetarianism as a dietary alternative, read on.

The Benefits of a Plant-Based Diet

There are a myriad health benefits to vegetarianism. According to the Journal of the Academy of Nutrition and Dietetics, a vegetarian diet is linked to a much lower risk of diabetes, high blood pressure and cardiovascular disease. Vegetarians tend to have a lower body mass index (BMI) and lower overall cancer rates. 

How Green Should You Go?

Deciding to go vegetarian  does not necessarily mean that you have to go cold turkey, or give up meat entirely.

There are several types of vegetarian approaches that range from the extremely strict to the flexible, to choose from. These include:

• Lacto–vegetarian diets, which include dairy products like milk and cheese, but exclude meat, poultry and eggs
• Ovo- vegetarian diets, which exclude meat and poultry, but allow dairy products and eggs
• Vegan diets, which exclude meat, poultry and eggs, as well as all products which contain these
• Pescatarian diets, which exclude meat, poultry and eggs, but allow fish
• Flexitarian diets, which are vegetarian diets that include meat, poultry and eggs on some occasions, and in limited proportions

A flexitarian diet, for example, would suit someone who has been a lifelong meat eater, and does want to occasionally indulge in a ham sandwich, while maintaining a predominantly vegetarian diet.

Avoid Common Pitfalls

If you do decide to go vegetarian, avoid some common mistakes.

• Cut down on fruit juices, especially the sweetened varieties.  
• Avoid processed foods and sugar. Just because you have eliminated meat from your diet, doesn’t give you carte blanche to indulge in unhealthy foods.
• Include more whole grains and legumes, and a larger variety of fruits and vegetables in your diet.
• Supplement: If you are a strict vegetarian, like a vegan, you may find that your diet places you at a higher risk of certain types of nutritional deficiencies, including vitamin B–12 and calcium deficiency. Ensure that you are receiving the appropriate amounts of these nutrients through supplements and natural sources. Soy and dairy products can give you appropriate dosages of these nutrients.

Next Steps

There is little doubt that vegetarianism, done right, is a healthy alternative. To get the maximum benefit from your diet, follow a diet plan that has been designed by a qualified professional. This will allow you to avoid some of the more common pitfalls of a vegetarian diet.

At BeneFit, we understand that nutrition and exercise go hand in hand. So we offer every BeneFit client free nutritional counseling from our registered dietitian as part of their fitness training program. Contact us at 888-323-8677 to learn more about our comprehensive fitness and nutritional programs .