Let's first clarify some basics. Vegetarians do not eat meat. Some of them eat fish (these are so-called pescatarians), others consume dairy 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-based eaters often have lower blood pressure, less cholesterol, and fewer issues with excess weight. But – is it really that simple?

Shocking Austrian study: Are vegetarians less healthy?

In 2024, a significant study emerged from Austria that stirred up the nutrition camps worldwide. A group of researchers from the Medical University of Graz compared the health status of over 1300 adult Austrians, divided into four groups: strict vegetarians, those who primarily eat plant-based foods but also some meat, omnivores with moderate meat intake, and omnivores who eat a lot of meat.

And the result? Surprising. It was revealed that vegetarians – despite having lower body weight and consuming less alcohol – more often reported cancer diseases, allergies, depression, and anxiety. They also attended medical check-ups less frequently and were vaccinated less often.

If this concerns you, let's add: the researchers did not claim that vegetarianism causes these diseases. It's a correlation, not a cause. Even epidemiologist Nathalie Burkert, who was involved in the study, pointed out that the reason for this correlation could also be that people with health issues tend to opt for dietary changes more frequently – thus becoming vegetarians because they already have health problems.

British study: Less heart diseases, more strokes?

British scientists also stirred the waters with a study published in the prestigious British Medical Journal. In an 18-year-long study involving 48,000 people, they found that vegetarians and vegans indeed have fewer heart diseases, but at the same time, a 20% higher risk of stroke.

The reason? Initially, they suspected a lack of vitamin B12, which is almost nonexistent in plant-based foods. This vitamin plays a crucial role in the nervous system and red blood cells' formation. If there is not enough of it, circulation problems and brain damage can occur.

B12 is primarily found in animal-derived foods such as meat, milk, and eggs. Therefore, it is advisable for vegetarians and vegans to consume fortified foods or dietary supplements. If they fail to do so, the risk of issues significantly increases.

However, researchers also noted another possible explanation: perhaps the reason for the higher incidence of strokes is not only diet but differences in overall lifestyle: such as stress, sleep, physical activity.

Vegetarianism is not straightforward

Sometimes it may seem like vegetarianism is some magical diet that brings a long life and perfect health. But the truth is more complex. There are several variations: from vegans to those who consume dairy products, eggs, and even fish. Each of these variations has its advantages and pitfalls.

For example: proteins are essential for the body. Without them, there are no muscles, hormones, or healthy skin. Meat contains them abundantly, while they are slightly harder to obtain from plant-based foods. Iron is also more readily available from meat than from plant sources. If we don't consume enough, it can lead to anemia, resulting in fatigue, poor concentration, and paleness.

But, do not worry, iron can also be obtained from plant sources, such as legumes, dried fruits, whole grains, and pumpkin seeds. Just combine them with foods rich in vitamin C (such as sauerkraut, bell pepper, or lemon) as it enhances iron absorption.

Plant-based foods: benefits that should not be overlooked

On the other hand, plant-based diets are rich in fiber, antioxidants, and substances that protect against heart diseases, type 2 diabetes, high blood pressure, and certain types of cancer.

For instance, a large meta-analysis from 2019 involving more than 300,000 people showed that consuming more fruits and vegetables reduces the risk of premature death by 25%.

Also, LDL cholesterol, known as bad cholesterol, is usually lower in vegetarians, meaning a lower risk of clogged arteries and heart attacks. Additionally, plant-eaters also have a lower body mass index, indicating less obesity – and obesity is already a global pandemic today. According to the WHO, nearly 2 billion people worldwide are overweight.

What do traditional healers say?

Traditional medicine has upheld the principle of moderation for centuries. Our ancestors did not eat meat every day – often only on holidays or Sundays. Their diet was based on grains, legumes, roots, and fermented foods – such as sauerkraut and turnips, which are natural probiotics.

According to the old tradition, a man who eats meat every day is fast as a deer, but sometimes his heart overtakes him. This was a way in which old people warned that too much meat, especially red meat, is not good for the heart. Today, science confirms this: regular consumption of large amounts of red meat increases the risk of colon cancer, heart diseases, and even premature death.

What do experts advise?

Dr. Frankie Phillips from the British Dietetic Association emphasizes that the diet, whether it includes meat or not, should be diverse, balanced, and planned. She highlights the importance of consuming local, seasonal foods, whole foods, and avoiding highly processed products.

The WHO (World Health Organization) also recommends that people consume at least 400 grams of fruits and vegetables daily, limit red meat intake to less than 500 grams per week, and completely eliminate processed meats (such as sausages, salami, p{-15454}t{-15447}s), which have been proven to increase the risk of cancer.

What does this mean for you?

If you are a vegetarian, there is no need to panic-buy sausages now. The key is in knowledge and balance. Ensure that your diet includes essential vitamins and minerals – especially B12, iron, zinc, and omega-3 fatty acids. You can also find these in flaxseed, nuts, and seaweed.

If you consume meat, remember the old wisdom: let it be high-quality meat, preferably from a local farmer, without hormones and antibiotics, and consumed in moderate amounts. And do not forget about exercise, fresh air, and good sleep – without these, even the most perfect diet won't help.

Conclusion

Vegetarianism is not a miraculous solution, just as a meat-based diet is not a path to ruin. If we are honest, the most we can do for our health is to listen to our bodies, think with our own heads, and choose foods that nourish us physically and mentally.

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