Vegetarians or meat eaters – who is healthier?

Let’s first clarify some basics. Vegetarians do not eat meat. Some of them eat fish (these are so-called pesco-vegetarians), others consume dairy products and eggs (these are lacto-vegetarians), and the strictest are vegans, who do not consume anything of animal origin – not even honey.

At first glance, it may seem that vegetarians should be in better health. And indeed, many studies show that plant eaters often have lower blood pressure, less cholesterol, and fewer problems with being overweight. But – is it really that simple?

Shocking Austrian study: are vegetarians less healthy?

In 2024, a rather notable study from Austria stirred up nutrition camps around the world. A group of researchers from the Medical University of Graz compared the health status of more than 1,300 adult Austrians, divided into four groups: complete vegetarians, those who eat mostly plant-based but also some meat, omnivores with moderate meat intake, and omnivores who eat a lot of meat.

And the result? Surprising. It turned out that vegetarians – although they had lower body weight and drank less alcohol – reported more cancer, allergies, depression, and anxiety. They also attended medical checkups and vaccinations less frequently.

If this worries you, let us add: the researchers did not claim that vegetarianism causes these illnesses. It’s a correlation, not a cause. Even epidemiologist Nathalie Burkert, who participated in the study, pointed out that the reason for this link could also be that people with health problems are more likely to change their diet – so they become vegetarians because they already have health issues.

British study: fewer heart diseases, more strokes?

British scientists also stirred things up with a study published in the prestigious British Medical Journal. In a study lasting 18 years and with 48,000 participants, they found that while vegetarians and vegans do have fewer heart diseases, at the same time, they have a 20% higher risk of stroke.

The reason? At first, it was assumed this was due to a lack of vitamin B12, which is almost absent in plant-based foods. This vitamin plays a key role in the nervous system and the formation of red blood cells. If there is not enough, it can lead to circulatory problems and even brain damage.

B12 is almost exclusively found in foods of animal origin, such as meat, milk and eggs. Therefore, for vegetarians and vegans, consuming fortified foods or supplements is recommended. If they don’t, the risk of problems rises significantly.

However, researchers also pointed out another possible explanation: perhaps the higher occurrence of strokes is not just due to diet, but differences in overall lifestyle: such as stress, sleep, physical activity.

Vegetarianism is not straightforward

Sometimes, vegetarianism is presented as a magic diet that brings longevity and perfect health. But the truth is more complex. There are many varieties: from vegans to those who eat dairy products, eggs, or even fish. Each of these variations has its own advantages and pitfalls.

For example: protein is essential for the body. Without it, there are no muscles, hormones, or healthy skin. Meat contains plenty, while getting enough from plant foods is a bit harder. Iron is also more available from meat than from plant sources. If you consume too little, you can develop anemia, which means fatigue, poor concentration, and pale skin.

But don’t worry, iron can also be obtained from plant sources like legumes, dried fruit, whole grain flours, and pumpkin seeds. They just need to be combined with foods rich in vitamin C (like sauerkraut, pepper, or lemon), as this improves iron absorption.

Plant-based food: advantages you shouldn’t overlook

On the other hand, a plant-based diet is full of fiber, antioxidants, and substances that protect against heart diseases, type 2 diabetes, high blood pressure, and some types of cancer.

For example, a large meta-analysis from 2019 including more than 300,000 people showed that eating more fruit and vegetables reduces the risk of premature death by as much as 25%.

Even LDL cholesterol, known as bad cholesterol, is usually lower in vegetarians, meaning a lower risk for clogged arteries and heart attacks. Additionally, plant eaters have a lower body mass index, meaning they are less often obese – and obesity is a global pandemic today. According to WHO, almost 2 billion people worldwide are overweight.

What do folk healers say?

In traditional medicine, the principle of moderation has applied for centuries. Our ancestors didn’t eat meat every day – often only on holidays or Sundays. The diet was based on grains, legumes, root vegetables, and fermented foods – like sauerkraut and turnip, which are natural probiotics.

According to old wisdom, a man who eats meat every day is as fast as a deer, but sometimes his heart overtakes him. This was how elders warned that too much meat, especially red meat, isn’t good for the heart. Today, science confirms this: regularly consuming large amounts of red meat increases the risk of colon cancer, heart disease, and even premature death.

What do experts advise?

Dr. Frankie Phillips from the British Dietetic Association emphasizes that diet – whether it includes meat or not – must be varied, balanced, and well planned. She stresses the importance of eating local, seasonal food, whole foods, and avoiding highly processed products.

WHO (World Health Organization) also recommends people eat at least 400 grams of fruit and vegetables per day, limit red meat intake to less than 500 grams per week, and avoid processed meats (like hot dogs, salami, p{-15454}t{-15447}s) completely, as these are proven to increase cancer risk.

What does this mean for you?

If you're a vegetarian, there's no need to panic buy sausages now. The key is knowledge and balance. Make sure your diet includes all the key vitamins and minerals – especially B12, iron, zinc, and omega-3 fatty acids. These can also be found in flaxseeds, nuts, and sea algae.

If you eat meat, the old wisdom applies: let it be high-quality meat, preferably from a local farmer, without hormones and antibiotics, and eaten in moderation. And don’t forget about exercise, fresh air, and good sleep – without these, even the most perfect diet won’t help.

Conclusion

Vegetarianism is not a miracle solution, just as a meat diet is not a path to doom. To be fair, the best thing we can do for our health is to listen to our bodies, think for ourselves, and choose food that nourishes us physically and mentally.

Every step towards a more natural, balanced diet is a step in the right direction.

Information on this website is for educational purposes only and is not medical advice.