Vegetarian Diet vs. Other Diets: Which Is Best?

Vegetarian Diet vs. Other Diets: Which Is Best?

Those who aspire to eat healthfully often reduce their intake of meat and other animal products to boost wellness. Meat, particularly red meat and processed meat are associated with reduced heart and other diseases.1 And when you reduce your intake of animal products, you add more room for more fruits, vegetables, and grains. Some people also choose a vegetarian diet to support animal rights or for environmental reasons.

If you're considering different options, there are a myriad of plant-based eating plans to choose from. The vegetarian diet is just one of them.

See how the vegetarian diet compares to similar diets, such as the pescatarian diet, the flexitarian diet, the vegan diet, and the Mediterranean diet. Then see how each diet compares to federal nutritional guidelines provided by the U.S. Department of Agriculture (USDA) to determine the best eating plan for you.

The 2021 U.S. News and World Report Best Diets ranks the vegetarian diet number 9 in Best Diets Overall and gives it an overall score of 3.6/5.

USDA Recommendations

There are different types of vegetarian diets. The most common type is the lacto-ovo vegetarian—someone who avoids animal products and seafood but consumes dairy and eggs. Ovo-vegetarians eat eggs but avoid dairy, meat, and seafood. Lacto-vegetarians consume dairy but avoid eggs, meat, and seafood.

Within each of these types of vegetarian diets, food choices might vary substantially. Even researchers have confirmed that some vegetarian diets are very healthy while others are not.2 For that reason, it can be tricky to compare this eating plan to other diets.

However, the USDA and the U.S. Department of Health and Human Services included a Healthy Vegetarian Dietary Pattern as part of their 2020—2025 Dietary Guidelines for Americans.3 The guide provides recommendations for the intake of various food groups such as green leafy vegetables, starchy vegetables, legumes and beans, soy products, and others.

It can be helpful to see how this food plan compares to federal guidelines that are provided for the general public.

Food Groups

Current USDA nutrition guidelines suggest consuming a variety nutrient-rich vegetables, fruit, grains, fat-free or low-fat dairy products, protein sources, and oils. The guidelines also suggest that Americans limit saturated fats, trans fats, added sugars, and sodium.3

On the lacto-ovo vegetarian and lacto-vegetarian diet, you can easily consume foods in all food groups, since dairy products are a great source of protein. However, those who adhere to a ovo-vegetarian diet would not consume foods from the dairy group. Nut- and rice-based milk alternatives are excluded from the dairy group despite that they may contain some amount of calcium. The USDA has determined that these alternatives do not offer the same level of nutrition as dairy products or fortified soy beverages.3

A healthy vegetarian diet is likely to be low in saturated fat in accordance with the USDA nutrition guidelines. Most of the saturated fat consumed in the standard American diet comes from meat and full-fat dairy products and these foods are generally eliminated or reduced in a vegetarian eating plan.

If you are a strict vegetarian, you might also limit your intake of processed foods which may contain butter or other animal products. Many times these foods contain added sugars, excess sodium, and even trans fat—which all Americans are advised to limit according to USDA recommendations.

Nutrients

It is possible to get adequate amounts of important nutrients on a vegetarian diet. Adhering to the USDA's recommendations for vegetarians will help you reach recommended intakes. But there are certain nutrients that are sometimes lacking in vegetarian diets that are not well-rounded.

Calcium

USDA guidelines suggest that we consume 1,000—1,300 milligrams of calcium per day.3 Studies investigating the dietary intake of semi-vegetarians have found that most reach that target.4 However, ovo-vegetarians who do not consume dairy should fill up on calcium-rich foods such as green leafy vegetables, white beans, pulses, sesame seeds, and dried fruits like figs that are rich in the nutrient. Calcium-fortified milk alternatives such as almond milk as well as soybeans, tofu, almonds, and certain whole grains also provide calcium.

Vitamin B12

Vitamin B12 helps to regulate metabolism and is found primarily in animal and seafood products. The USDA recommends that adults consume 2.4 micrograms (mcg) of B12 per day.3 Eggs, some dairy products, and some fortified breakfast cereals provide the vitamin. However, the USDA states that supplementation may still be needed for those who follow a vegetarian diet and recommends consulting with a healthcare provider to determine whether supplementation is necessary.3

Zinc

A well-planned vegetarian diet can provide adequate zinc through plant-sources such as whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. Still, some researchers have found that vegetarians often have lower levels of zinc. They also note, however, that vegetarians tend to adapt to these lower levels through increased absorption and retention of the mineral.5

Fats

Current USDA guidelines suggest that we consume less than 10% of our daily calories from saturated fats3—often found in meat and dairy. Health experts also suggest that we replace these less healthy fats with polyunsaturated and monosaturated fats.6

Vegetarians are likely to naturally reduce their intake of saturated fat by eliminating meat from their diets, and if they consume plant-based oils and foods such as nuts and seeds they are likely to get adequate amounts of healthy fat.