V: fix and add one page

WR 123

Renjie Wei

Essay 1.2

Beneficial of Vegetarian Diet


In a few years ago, once, I had been to an Australian high school for one-month winter vacation; During the period, where the some of people also choose vegetarian diets. And when I was in high school in California, America, the vegetarian diets rate in the adolescents was becoming higher, which almost exceeded 20%. The same thing was also happening throughout University of Oregon, there are many people to choose vegetarian diets, even some of my friends. And when I went to the local restaurants, I found there are a lot of restaurants offer the vegetarian diet menus. I was very surprised, because in China, people who choose vegetarian diets are really few. Now there is a popular theory in society, many people think that vegetarians are very healthy and beneficial to human body. Diet health is relative to the life safety, which makes it a heating issue catching eyeballs, so I decide to spend time to do some research about vegetarian diets. During decades of development, human beings scored gratifying achievements. Progress was made both in developing the economy and in raising living standards, vegetarian diets play an essential role in nowadays society. In American society, instead of being worried about what to eat, most of public are eating more food, and more kinds of diet habits individuals can choose. Vegetarian diets are a popular diet in the United States society. Therefore, I want to discuss about the benefits of vegetarian diets. However, there may have some contradictions about the topic, if vegetarian diets are really beneficial, why there are still a lot of people do not choose this eating habit. For getting answer about the topic and contradictions, I do many researches from academic health websites, individual websites who are doctor of health or researcher of American Dietetic Association, and some health organizations of foods. And there are some of the other contradictions I have discovered through my inquiry are that although vegetarian diets are healthy, there are some people do not choose this diets way since they may consider about unaccustomed to friends or families, nutritional imbalance compares with normal diet, and athletic preference.


Therefore, I considered a question is that what is vegetarian? In the ordinary impression of people, vegetarianism means people who only eat vegetables and fruits. However, according to the Vegetarian Society, a vegetarian is somebody who refuses to eat any meat, poultry, amusement, fish, shellfish or products of creature butcher (VS for Vegetarian Society). Veggie lover counts calories contain different level of organic products, vegetables, grains, pluses, nuts and seeds. The incorporation of dairy and eggs is correlated with the kind of eating regimen following. Furthermore, there are four most widely recognized vegetarians: lacto-ovo vegetarians, lacto vegetarians, ovo vegetarians and vegans.

First of all, let me introduce the lacto-ovo vegetarians. According to WIKIPEDIA, “A lacto-ovo vegetarian is a vegetarian who consume some animal products, such as eggs and dairy” (WIKIPEDIA). For this definition of lacto-ovo vegetarian, it can imply a run of the mill lacto-ovo veggie diet incorporates organic products, vegetables, grains, nuts, seeds, herbs, roots, parasites, drain, cheddar, yogurt and eggs. Obviously, we can know lacto-ovo vegetarians who stay away from all creature substance, however do expend dairy and egg items.

Additionally, I will introduce the definition of lacto vegetarians. According to WIKIPEDIA, “A lacto vegetarian diet is a diet that includes vegetables as well as dairy products such as milk, cheese, yogurt, butter, ghee, cream, and kefir, but excludes eggs” (WIKIPEDIA). From this point, we know A lacto veggie diet is an eating regimen that incorporates vegetables and in addition dairy items, for example, drain, cheddar, yogurt, spread, ghee, cream, and kefir, yet bars eggs. Obviously, we can conclude that lacto vegetarians who maintain a strategic distance from creature fragile living creature and eggs, however do devour dairy items.

Furthermore, I will explain what is ovo vegetarians. According to WEKIPEDIA, “Ovo vegetarianism is a type of vegetarianism which allows for consumption of eggs but not dairy products, in contrast with lacto vegetarianism” (WEKIPEDIA). That means Ovo vegetarianism is a kind of vegetarianism which takes into consideration utilization of eggs yet not dairy items, conversely with lacto vegetarianism. Generally, ovo vegetarians who stay away from every single creature item aside from eggs.

Finally, I will establish the definition of vegans. According to WIKIPEDIA, “Veganism is the practice of abstaining from the use of animal products, particularly in diet, and associated philosophy that rejects the commodity status of animals” (WIKIPEDIA). From this definition, we can get that vegans do not eat dairy products, eggs or any other products from animals. Ordinarily, vegans keep away from all dairy products eggs or other sequences are related to animals.

There are two key terms in this research, the one is what is vegetarian, which I have mentioned in the second paragraph; another one is there are four main type of vegetarianism diet. For my next step of research, I will find more sources about the benefits of vegetarian diets and the consequence of vegetarians diets, they can provide important evidences for my oncoming essay; oppositely, I also will do some researches for the disadvantages of vegetarians diets since they can help me to understand more about my key words – vegetarianism, and they also can help me to compare about the differences between vegetarian diets and normal diets.


Initially, the first benefit of vegetarian diet is that vegetarian diet is ethical for animals. Animals have their own feelings, we have no right to deprive their lives as human beings and vegetarian diet can avoid hurting animals. Steve F. Sapontzis, who is professor emeritus of philosophy at California State University, specializing in animal ethics and environmental ethics. In this research, he argued that do animals have right? And he stated “it is Western societies that practice and consume the products of the factory farms which treat animals so abominably. That animals feel pain and can be treated cruelly is common belief in these societies” (Sapontzis, 2012). From his research, some farms treat animals very rudely and harshly. They do not care about animals’ feelings at all and they do not respect animals’ rights because they deal with animals as products in a very cruel way. Obviously, people should be kind to beasties because they have their own consciousness, they will feel pain and happiness like humans and every life should be equal. From this point, the one of consequence for vegetarianism is moral to animals.

Furthermore, vegetarian diet is good for people’s health because vegetarian diet is nutritious and healthy for the human bodies. American Dietetic Association, which is the United States’ largest organization of food and nutrition professionals and represents over 100000 credentialed practitioners — registered dietitian nutritionists, dietetic technicians, registered, and other dietetics professionals holding undergraduate and advanced degrees in nutrition and dietetics. According to the research, “vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes” (Craig, 2009). In this research, it shows many benefits for vegetarianism, a healthy vegetarian diet can reduce blood cholesterol levels, bring down danger off coronary illness, bring down pulse level. In addition, that implies appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Without a doubt, the other consequence of vegetarian diet is that it is healthy and nutritious, and it also can reduce the risk of some diseases.

Moreover, vegetarianism is not only recognized as a sufficient nutrition, but also can reduce the risk of heart disease and certain cancers. Harvard Health Publish, which is the media and publishing division of the Harvard Medical School of Harvard University, under the direction of Dr. David H. Roberts, dean for External Education. In the research “Becoming a Vegetarian.” argues that “there’s some evidence that vegetarians have a lower risk for cardiac events (such as a heart attack) and death from cardiac causes.” And “Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than nonvegetarians do” (HHP for Harvard Health Publishing, 2009). In this research, it shows that Vegans are solid since they have a lower danger of heart disease and they bite the dust less from coronary illness than typical eating regimens, and studies have demonstrated that vegetables and organic products decrease the danger of specific malignancies. Based on this view, vegetarianism is perceived as an adequate nourishment, yet in addition can diminish the danger of coronary illness and certain growths.

In addition, vegetarian diet is a good and healthy way to help people lose excess weight, and an expanding number of individuals are swinging to plant-based eating regimens in the expectation of shedding overabundance weight. Brie Turner-McGrievy is associate professor, deputy director, and her research focuses on discovering ways to help people eat healthier, lose weight, and prevent chronic disease. To achieve this goal, she explores ways to use emerging technology to assist with dietary self-monitoring, physical activity tracking, and provision of social support. For instance, according to her research, “Use of Facebook groups was significantly related to percent weight loss at 3 (P < .001) and 6 months (P = .05). Vegan participants had a greater decrease in energy (-265 [-439, 0] kcal/d) and fat intake (-7.4% [-9.2%, 0] energy) at 6 months compared with low-cal participants (0 [0, 112] kcal/d, P = .02; 0 [0, 3.0%] energy, P = .02). These preliminary results suggest that engagement with social media and adoption of a vegan diet may be effective for promoting short-term weight loss among women with PCOS” (Turner-McGrievy, 2014). From this research, it shows that vegetarians abstain from food have a characteristic propensity to lessen your calorie consumption. This makes them compelling at advancing weight reduction without the need to effectively center around cutting calories. Evidently, that implies vegetarianism diet is a good and healthy way to lose excessive weight.

Additionally, one of a consequence of vegetarian diet is that a vegan diet can reduce pain from arthritis. Chelsea M. Clinton, who is Department of Internal Medicine and is graduated Michigan State University College of Human Medicine. According to the research, it mentions that WFPB (whole-food, plant-based diet) diet was associated with a significant reduction in pain compared to an ordinary omnivorous diet, with statistically significant pain reduction seen as early as two weeks after initiation of dietary modification (Clinton, 2005). In this research, it shows that a vegetarian diet has beneficial outcomes in individuals with various sorts of joint pain. All in all, one of an advantage is that vegetarian diet can reduce pain from arthritis.

Finally, vegetarian diet is also very friendly to the environment, since if people raise large numbers of animals, animals will destroy the environment by eating green plants. Bryan Walsh, who is a doctor, educator and he has been studying human physiology and nutrition for over 25 years and has been educating others in health for 20 of those years. In his research, he argues the impact of livestock farming on the global environment. According to Bryan, “the highest total of livestock-related greenhouse-gas emissions comes from the developing world, which accounts for 75% of the global emissions from cattle and other ruminants and 56% of the global emissions from poultry and pigs” and “while factory farming in the U.S. gets a lot of criticism for its cruelty, the danger it poses to public health through the overuse of antibiotics and the pollution it causes to air and water” (Walsh, 2013). From this research, it implies that impact of global meat production, livestock production may have a bigger impact on the planet than anything else. Excessive consumption of plants by animals leads to extravagant levels of carbon dioxide in the air, which leads to worse greenhouse effects, and exorbitant using of antibiotics in the United States leading to water and air pollution. All in all, vegetarianism can protect the environment in some ways by avoiding large number of farmed animals so that green plants are not destroyed.

However, I meet some contradictions when I do my researches. First of all, vegetarian diets are beneficial and healthy, but it may be inconvenient to others, because others should prepare extra food for people who are vegetarian. For example, I had attended a party, and my friends and I ordered many wings, burgers, fried chickens. And then, we knew there are two of their friends are vegetarians, so we need to reorder some crepes and salad for them. The two people constantly apologized that were inconvenience to us, but it was not a big deal for us, because we were friends and we respected their food diet, and finally we have a happy party time. In this point, vegetarian diets might make some inconvenience to others, but it not a big deal, since it can be solved just for some salad, crepes or cheese. And people are friendly and nice to their friends, people are willing to help others and respect others’ habits. All in all, people might feel free about this kind of “inconvenience”, because in the most people, they really do not think this is inconvenience to them, and they will respect to this kind of “inconvenience”.

Secondly, vegetarian diets are advantages, but some people consider that if they only eat fruits and vegetables, they are worried that they are getting unbalanced nutrition. This kind of worries are reasonable, such like protein. In people cognition, protein is generally derived from meat, but in my research, people also can take protein from other sources. Tess Jones, who is a freelance writer based in Seattle, WA. She writes print and online articles, copy for websites, marketing materials, and feature-film screenplays. Her diverse background and education lends itself to writing on a variety of topics. For instance, according to Tess, “As you become a more savvy vegetarian, you will discover hidden, high-protein gems like cottage cheese, tempeh, nuts, food combining, and tofu” (Jones, 2018). According to this research, it shows that meat is not the only sources of protein that people can intake. There are some food such like tofu, cheese and nuts also can provide the protein that the human body needs, and vegetarian diets are still a healthy diet with balanced nutrition.

Finally, there are also some doubts that vegetarianism diets will might take bad effects on athletic performance, because athletes usually consume a lot of energy every day, and a large part of those energy which comes from meat. However, vegetarians who keep away from these meat products, and they can not replenish the energy which their body needs in time. This view seems roughly reasonable, but athletes also can consume dairy products, eggs, and cheese to get those energy. The National Athletic Trainers’ Association is the professional membership association for certified athletic trainers and others who support the athletic training profession. Founded in 1950, the NATA has grown to more than 43,000 members worldwide. The majority of certified athletic trainers choose to be members of NATA to support their profession and to receive a broad array of membership benefits. For example, according to National Athletic Trainers’ Association, “Vegetarian diets will not typically affect performance. However, like all people, you need to eat a healthy, balanced diet to ensure that you are getting ample amounts of vitamins, minerals, fats, carbohydrates, and protein to fuel yourself for performance.” (NATA). From this research, that shows There are numerous incredible vegetarianism competitors. They don't need to eat creature items to assemble continuance or quality. In the event that they eat a fair veggie lover diet, particularly one that contains dairy items, eggs, and cheese, you can be at the highest point of your amusement. Obviously, if people eat a healthy and balanced diet in vegetarian diets to ensure they can get nutrients, minerals, fats, carbohydrates, and protein, vegetarianism diets will not make bad effects on athletic performance.


From this draft, now I know what vegetarian is and there are four main types of vegetarianism such like lacto-ovo vegetarians, lacto vegetarians, ovo vegetarians and vegans. And I also know some consequences of vegetarian diet such like vegetarian diet is ethical for animals; vegetarian diet is good for people’s health because vegetarian diet is nutritious and healthy for the human bodies; vegetarianism can reduce the risk of heart disease and certain cancers; vegetarian diet is a good and healthy way to help people lose excess weight; a vegan diet can reduce pain from arthritis; vegetarian diet is also very friendly to the environment. And I also want to know about if in a family there are some of people are vegetarianism and some are not, how do they get along with each other? And compared between vegetarian diet and normal diet, what advantages and disadvantages between these two diets? Is there any other popular diet such like vegetarian diet? And in the next draft, I will expand more about the contradiction of inconvenient of vegetarianism and do more research about the social circle of vegetarians. In some big city, it is convenient for a person who wants to eat vegetarian diet, but in some small town, it is not, so how people can eat vegetarian diet in there is also a problem.


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