FactSheet:

Vegetarian Diets

For over 150 years Adven0sts have advocated a vegetarian diet for good health. The original diet given
to us by the Creator was a vegetarian diet consis0ng of various plant foods. Scien0fic evidence
accumulated over the past half century has shown conclusively that a well-balanced vegetarian diet is
not only nutri0onally adequate but also conveys health benefits. Many chronic diseases (such as heart
disease, stroke, cancer, type 2 diabetes, and obesity) can be either prevented or managed by following
a vegetarian diet. Well-planned vegetarian diets have been shown to be appropriate for individuals
during all stages of the life cycle, including pregnancy, lacta0on, infancy, childhood, and adolescence, as
well as suppor0ng top athle0c performance (1).

Vegetarian diets come in many forms. They are usually defined according to which animal products are
allowed or eliminated. The common groups include:

• Total vegetarians or vegans. They exclude all animal foods, including meat, poultry, fish, eggs, and
dairy products. Some may even exclude honey.
• Lacto-ovo-vegetarians. They refrain from meat, poultry, and fish, but eat eggs and dairy products
(including milk, yogurt, cheese).
• Lacto-vegetarians. They refrain from meat, poultry, fish, and eggs , but consume dairy products.
• Ovo-vegetarians. They refrain from meat, poultry, fish, and all dairy products, but consume eggs.
This will be more common among popula0ons that have a milk or lactose intolerance.

Some people are semi- vegetarians. They may use limited amounts of meat infrequently. People who
are mostly vegetarian but who eat fish, are called pesco-vegetarians.

Common reasons for choosing a vegetarian diet include personal health concerns, religious beliefs,
ethical issues as they relate to the welfare of animals, environmental concerns, economical reasons,
and philosophical reasons. While more than 3% of North Americans are vegetarian (2), the numbers
vary throughout the world. Many in the developing world are near vegetarian mostly due to the high
cost of animal products. Generally, vegetarians and total vegetarians have increased in numbers in the
Western world in the past 25 years. In North America, vegetarians comprise about 20-25% of the SDA
membership with higher percentages being found in the older age groups. The elderly are more likely
to be vegetarian for health reasons while the college-age persons are influenced more by
environmental concerns.

Vegetarian diets generally have a lower level of unhealthy saturated fat, cholesterol, and animal
protein, and a higher level of complex carbohydrates, fiber, magnesium, potassium, folic acid,
an0oxidant vitamins (A, C, and E) and a much higher level of bioac0ve phytochemicals. A vegetarian
diet must be appropriately planned to ensure nutri0onal adequacy (1). Any diet that is not well-
planned, whether vegetarian or omnivore, can be inadequate and may be associated with nutri0onal
deficiencies. The total vegetarian diet is the most likely one to put a person at nutri0onal risk. A total
vegetarian needs to take special care to have B12-for0fied and calcium-for0fied foods every day or else
take a regular B12 supplement of 500 mcg 2 to 3 0mes a week and a 200-500 mg calcium supplement
daily. An excellent source of calcium and B12 is a for0fied non-dairy beverage, such as a soy, rice or
almond beverage. Some health organiza0ons recommend that all persons aged 50 years and older
should take a regular B12 supplement.
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Vegetarian diets are more environmentally sustainable than diets rich in animal products because they
use fewer natural resources, their produc0on generates fewer greenhouse gas emissions, and they are
less damaging to the environment. Compared with omnivorous diets, vegetarian diets u0lize less water
and fossil fuel resources and use lower amounts of pes0cides and fer0lizers (3). A substan0al reduc0on
in the consump0on of livestock products is needed to assist in ameliora0ng climate change. In short,
the current worldwide consump0on of diets high in meat and dairy products is unsustainable.

Data from the Adven0st Health Study-2 and other research studies reveals that those following a total
vegetarian diet have a lower body weight, lower blood lipids and blood pressure, lower risk of diabetes,
stroke and heart disease, and lower mortality rates than those following a lacto-ovo-vegetarian diet
(4-9). However, total vegetarians are more likely to be at risk of nutri0onal deficiencies (for example,
calcium, vitamin B12 deficiencies), and there are more likely to be issues of childhood growth on a total
vegetarian dietary regime (10). Less than 10% of SDA members are total vegetarian and it con0nues to
be a ma_er of discussion as to which is the best and safest vegetarian diet for the 21st century. The
discussion is o`en shaped by what part of the world we are talking about. Where for0fied foods are
freely available, a total vegetarian diet can be safe and adequate. Where they are not available and
supplements are not widely available, a total vegetarian diet takes on a heightened level of risk. Ellen
White’s counsel regarding milk and eggs was usually given in the context of disease in animals rather
than in the context of nutri0onal adequacy. She encouraged a diet rich in plant foods “prepared in as
simple and natural a manner as possible” as the most healthful and nourishing. Such a diet would
“impart a strength, a power of endurance, and a vigor of intellect, that are not afforded by a more
complex and s:mula:ng diet.” (11).

Recommenda0ons for a healthy vegetarian diet include the following:

• Eat at least 9 servings a day chosen from a variety of colored fruits and vegetables. Yellow, orange,
and red produce as well as dark, green leafy vegetables should be emphasized. Red, blue and
purple berries, plums and cherries are rich in powerful health-promo0ng an0oxidants. While
fresh foods are the best, frozen, dried or canned fruits and vegetables are also healthy choices.
• Whole grains are healthier and tas0er than refined grains and cereals. Wherever possible,
unrefined and minimally processed grain products should be used.
• A half-cup serving of cooked legumes or soy foods should be consumed at least 5 0mes a week
• A handful of nuts should be eaten at least 5 0mes a weekWhere available vitamin D-for0fied and
vitamin B12-for0fied foods should be used. This will provide important nutrients and lower the
risk of deficiencies.
• Special a_en0on should be made to gefng a good source of omega-3 every day. Best sources
include flaxseed (linseed), chia seeds, walnuts, and soy as well as their oils.
• For those persons using dairy products, low-fat products should be used. This will greatly reduce
the intake of undesirable saturated fat and cholesterol.
• Milk and meat alterna0ves, commonly used as food choices, should be properly for0fied to be
considered appropriate nutri0onal subs0tutes

The GCNC recommends a diet rich in whole grains and cereals, legumes, fruit and vegetables, nuts and
seeds. For those following a lacto-ovo-vegetarian diet, low-fat dairy products and eggs are included.
The rela0ve amounts of each of the food groups are outlined in the recommenda0ons of the “My
Vegetarian Plate” graphic.. Ea0ng a wide variety of colorful plant foods, simply prepared, can provide
adequate nutri0on for all stages of the life cycle.

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References:
1 Melina V, Craig W, Levin S. Posi0on of the Academy of Nutri0on and Diete0cs: Vegetarian Diets. Acad
Nutr Diet 2016;116:1970-1980
2 Stahler C. How o`en do Americans eat vegetarian meals? And how many adults in the US arevegetarian?
The Vegetarian Resource Group website. h_p://www.vrg.org/nutshell/Polls/2016_adults_veg.htm.
3 Marlow HJ, Harwa_ H, Soret S, Sabaté J. Comparing the water, energy, pes0cide and fer0lizer usage for
the produc0on of foods consumed by different dietary types in California. Public Health Nutr
2015;18(13):2425-2432.
4 Orlich MJ, Singh PN, Sabate J, et al. Vegetarian dietary pa_erns and mortality in Adven0st Health
Study-2. JAMA Intern Med 2013;173(13)1230-38.
5 Crowe FL, Appleby PN, Travis RC, Key TJ. Risk of hospitaliza0on or death from ischemic heart disease
among Bri0sh vegetarians and nonvegetarians: Results from the EPIC-Oxford cohort study. Am J Clin
Nutr 2013;97(3):597-603.
6 Huang T, Yang B, ZhengJ, Li G, Wahlqvist ML, Li D. Cardiovascular disease mortality and cancer incidence
in vegetarians: A meta-analysis and systema0c review. Ann Nutr Metab 2012;60(4):233-240.
7 Tonstad S, Butler T, Yan R, Fraser GE. Type of vegetarian diet, body weight and prevalence of type 2
diabetes. Diabetes Care 2009;;32(5):791-6.
8 Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes
in the Adven0st Health Study-2. Nutr Metab Cardiovasc Dis 2013;23(4):292-9.
9 Yokoyama Y, Nishimura K, Barnard ND, Takegami M, Watanabe M, Sekikawa A, Okamura T, Miyamota Y.
Vegetarian diets and blood pressure. A meta-analysis. JAMA Intern Med 2014;174(4):577-87.
10 Craig W. Nutri0on Concerns and health effects of vegetarian diets. Nutr Clin Prac 2010:25:613-20
11 White EG. Ministry of Healing, p 296.

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