Celebrate Vegetarian Awareness Month In October

October is Vegetarian Awareness Month, a global initiative to promote and celebrate plant-based diets. This month, During the month-long celebration, many individuals explore the different types of vegetarian diets.

Did you know . . .
 

• “Twelve percent of Americans usually eat vegetarian or vegan meals and 45 percent eat them at least occasionally. (Source: Vegetarian Resource Group)
• “The global plant-based food market is expected to reach $77.8 billion in 2025 and more than double by 2030.” (Source: Statista)
• “A meat-free diet can cost $23 less per week or $1,196 per year (Source: FutureCard).

In a post pandemic world, vegetarian diets are growing in popularity because some consumers are embracing the health, environmental and ethical choices for a plant-based diet. In this blog. Allen Marketing Communications, Inc., a boutique food and beverage public relations agency based in New York City, explores several benefits of vegetarian diet.

What Are The Different Types Of Vegetarians?

Vegan

Vegans adhere to the strictest form of vegetarianism – they eliminate all animal products, including meat, dairy, eggs, and even honey, from their diet.  According to studies, “veganism has become extremely popular over the years owing to its ecological niche, the subject’s health relevance, and the protection of animal rights.” (Source: BBC Good Food)

Ovo-Lacto Vegetarians

Ovo-lacto vegetarians diet consists of milk (Lacto) and eggs (ovo) and no animal products. “Ovo-lacto vegetarians may decide to adopt this diet for health purposes, to reduce calorie intake, and to improve heart conditions, but without willfully giving up these nutritious animal products.” (Source: The Vegetarian Nation).

Pescatarian

Pescatarians consume fish and other seafood, fruits and vegetables. Pescatarian diets are mostly plant-based, with fish incorporated into the diet, providing a middle ground for people who want to cut down on meat consumption but equally do not wish to exclude fish. “A pescatarian diet can provide essential omega-3 fatty acids, which contribute to heart health.” (Source: The Biting Truth)

Flexitarian

Flexitarians primarily follow a vegetarian diet but allow for occasional meat consumption. This style of eating is ideal for those who would like to experience a reformed diet and seaweed without going fully vegan. Research reveals “flexitarianism is about making plant-based foods the focus of your diet while leaving room for occasional flexibility.” (Source: The Vegetarian Nation).

Health Benefits Of A Vegetarian Lifestyle

Research shows a vegetarian diet has positive effects on one’s general health, reducing his or her chances of developing chronic diseases, enhancing quality of life, as well as increasing one’s longevity.

Here are some of the most notable health benefits:

Weight Loss And Management

A vegetarian diet helps with weight loss. Research reveals that “vegetarians tend to have a lower BMI than non-vegetarian people. Reports note that plant-based diets are low in saturated fats and high in fiber; thus, they assist you in taking fewer calories while still feeling full” (Source: Mayo Clinic). The vegetarian diet, rich in fruits, vegetables, and whole grains, is a nutrient-rich, low-calorie meal plan that assists the body in natural weight loss and weight control.

Heart Health

Vegetarian diets have positive effects on the health of one’s heart by lowering cholesterol and reducing saturated fats from one’s diet. Studies reveal that “plant-based diets contain fewer detrimental fatty acids and are rich in fiber, thus helping in reducing bad cholesterol (LDL) and assisting in heart health.” (Source: Optum).

A recent report reveals “that with increased fruit, vegetable, and legume consumption, the risk of developing heart diseases, stroke, and high blood pressure is greatly minimized.” (Source: News-Medical). The American Heart Association also promotes plant-based diet as one of the most effective ways to protect against heart disease.

Boosting Immunity

Plant-based foods involve foods rich in vitamins and minerals and these food items enhance the immune system. Studies reveal “that fruits and vegetables are important in preventing infections and reducing inflammation through antioxidants that are present in the foods.” (Source: EatLove). The antioxidants, vitamin C and beta-carotene, improve the body's fight against the effects of oxidative stress, thus leading to a better immune system.

Cancer Prevention

Studies show vegetarian diets can reduce the risk of a certain type of cancer. “High consumption of fruits, vegetables, and whole grain foods has preventive benefits against different forms of cancer, with a special emphasis on colorectal cancer,” (Source: PubMed). Fiber present in plant-based diets balances digestion and inhibits some free radicals, which can lead to carcinogenic transformations in cells.

Diabetes Management And Prevention

Vegetarian diet helps with the prevention and the treatment of type 2 diabetes. “Vegetarian diets contain minimal sugar and refined carbohydrate content; thus, it is easy to keep blood glucose levels stable.” (Source: Mayo Clinic). Moreover, whole grain, nuts, and legume consumption and increased fiber intake reduce resistivity and the chances of developing diabetes.

Studies emphasize “the flexibility and diversity within plant-based eating, catering to a range of dietary needs and preferences.” (Source: The Biting Truth). From people who want to cut down their meat intake to those who prefer not to consume any animal products, there is a therearian resolution to it.

In a post pandemic world, many consumers are exploring some form of vegetarianism and many major brands have introduced plant-based products to meet this demand.  Our team of talented public relations and social media strategists can help food companies reach a growing market of individuals who are flirting with a vegetarian diet.

​By Joanna Allen, chief executive officer, Allen Marketing Communications, Inc.