Vegetarian Diet: Undeniable Benefits, but Precautions to Take

The French Agency for Food, Environmental and Occupational Health & Safety (Anses) published two in-depth reports on Thursday, March 13, highlighting the mixed effects of vegetarian diets on health.

Health Benefits for Disease Prevention

Adopting a vegetarian diet significantly reduces the risk of developing chronic diseases: type 2 diabetes, ischemic heart disease, ovulatory disorders, gastrointestinal conditions, and eye diseases. The data also show a lower incidence of certain cancers (prostate, stomach, hematologic).

Risks Not to Overlook

However, this diet can expose individuals to deficiencies in essential nutrients: iron, iodine, vitamins B12 and D, omega-3s (EPA, DHA), and zinc, increasing the risk of bone fractures, congenital malformations (such as hypospadias), and musculoskeletal health issues. These deficiencies are even more pronounced in vegans, who exclude all animal products.

Recommendations for Optimal Balance

To mitigate these risks, Anses recommends adjusting the vegetarian diet with varied portions of legumes, whole grains, nuts, brewer’s yeast, and, for non-vegans, dairy products or eggs. For vegans, enriched alternatives like almond or soy milk are advised.

These adjustments are essential for adults, but the agency warns that this diet remains delicate for vulnerable populations: pregnant women, the elderly, or those with intense physical activity.

A Promising but Personalized Diet

Overall, the vegetarian diet offers a favorable benefit-risk balance, provided it is carefully adapted to prevent deficiencies. Anses’ work will contribute to refining nutritional guidelines and food fortification policies at the European level.