Vegetarianism and its derivatives (ovo-lactovégetrisme, pesco-vegetarism, etc.) are increasingly followers. At first glance, replace meat products with other protein sources appears beneficial. Especially since the excessive consumption of red and transformed meat is associated with an increased risk of non -transmitted diseases (diabetes, cardiovascular diseases and certain cancers). However, total elimination of animal flesh is not without risk either. A recent report by the National Food, Environmental and Labor Health Safety Agency (ANSES) takes stock of the issue.
These particular regimes are generally motivated by respect for animal welfare, the preservation of the environment (breeding contributing largely to CO2 emissions and deforestation) and/or financial constraints (because meat and fish are expensive). The quest for a healthier life is also at the heart of consumer concerns. Indeed, vegetarianism has several health benefits. However, a recent ANSES report recalls that this type of diet is not without risk.
More than a hundred sifting publications
Vegetarian diets are not emulated in Europe. In France, around 5% of the population says vegetarian. We are far from the scores of India, where almost a third of individuals are vegetarian!
Nevertheless, the idea slowly makes its way and more and more people dismiss the meat products from their diet. And professionals play the game: plant substitutes are more numerous in the shelves of supermarkets, while most restaurants now offer vegetarian dishes on the menu.
Percentage of respondents saying to follow a vegetarian/vegan diet in a selection of countries in 2024. Credits: Statista
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The role is to develop food benchmarks for the French population. His experts therefore undertook to identify epidemiological links between different types of vegetarian and health regimes. To do this, they made a systematic review of 131 scientific publications examining these links.
These studies covered 14 health indicators or types of diseases, as well as the status of a dozen vitamins and minerals. And for good reason: as soon as certain foods are completely removed, nutritional deficiencies can occur. The report shows that a vegetarian diet should not be adopted lightly, and requires the greatest vigilance.
A lower risk of type 2 diabetes
Among the scientific articles selected, four focused on the effects of a vegetarian diet on the risk of diabetes. All reported that a vegetarian diet, compared to a diet including animal flesh, caused a lower risk of diabetes of type 2. Same observation for ovo-lactovétarian and vegan diets. The authors of the report note, however, that the weight of evidence is low to moderate.
It also emerges from the analysis that vegetarians have a lower risk of developing certain pathologies: ischemic heart disease, ovulatory disorders, certain cancers (prostate, stomach, blood) and certain ophthalmological (cataract) and gastrointestinal (diverticular disease).
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The vegetarian diet was not associated with many health indicators. No link was for example found with the cranial perimeter at birth, with the risk of cardiometabolic, with breast, colorectal or urinary tract cancer, or with certain hepatobiliary diseases.
However, these results are to be interpreted with caution: ” The weight of evidence was weak or non -estimable, it is therefore likely that new studies can lead to a Modification of the conclusions concerned », Underline the authors of the report.
Beware of OS's health!
If the vegetarian diet brings certain benefits, it can also negatively impact health. ANSES experts have indeed highlighted a higher risk of bone fractures and hypospadias (congenital malformation of the urethra). But then again, the weight of evidence remains low.
Bone fragility is not unrelated to food deficiencies induced by vegetarianism. Indeed, epidemiological studies show that vegetarians have a vitamin D status and a lower phosphocalcic balance than people consuming animal flesh. Vitamin D is essential to bone and muscle health: it increases blood concentrations of calcium and phosphorus.
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In addition, the systematic review has retained 25 articles relating, among other things, to the relationship between a vegetarian diet and iron status. The data suggest that concentrations of hemoglobin, hematocrit, serum iron and ferritin are lower in vegetarians than in non-vegetarians. However, iron is essential for transporting and using oxygen by red blood cells, as well as the operation of certain enzymes.
The report shows that vegetarians are also exposed to iodine, copper, zinc and selenium deficiencies. These last two minerals are very important for the proper functioning of the immune system. Their status in vitamin B12 is also less favorable than that of non-Vegetarians. This vitamin is essential to the proper brain and nervous functioning.
What to do to avoid deficiencies?
ANSES has not been content to list the risks associated with vegetarianism. It has also established a list of food benchmarks for vegetarians (and those who plan to become one). The objective is to cover all nutritional needs, despite the absence of animal flesh.
Main food benchmarks for adult vegetarians. Credits: handles
The agency stresses that vegetarians have a much greater risk of deficiency than non-vertices in certain major nutrients. Not only in vitamin D, but also in certain omega-3 fatty acids (EPA, DHA). The latter are mainly found in fatty fish (such as salmon, tuna, mackerel, herring, sardine, anchovies, etc.). But the organism is also able to synthesize them from alpha-linolenic acid (ALA).
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To overcome the lack, you must therefore be careful to consume foods rich in ALA: seeds and linseed oil, chia seeds, nuts, rapeseed oil, etc.
Fatty fish also contain vitamin D, just like some mushrooms, eggs and dairy products. Nevertheless, it is through exposure to the sun (15 to 20 minutes a day) that we can cover all of the organization's needs.
Vegans can, on the other hand, have difficulty covering their needs in vitamin B12 – which are almost exclusively in meats, eggs and fish – and zinc, abundant in oysters and crustaceans. Taking food supplements can be considered after medical advice.
Toxic substances which are added to the equation
The health security agency stresses in order to finish that vegetarians are, as the rest of the population, exposed to chemical contaminants. The latter are mainly of anthropogenic origin.
These include polybromed compounds, metals (chrome, mercury, nickel, lead, etc.), polycyclic aromatic hydrocarbons (HAP), residues of phytosanitary products or PFAS (“eternal pollutants”). Experts also evoke isoflavones, contained in soy -based products, known for being endocrine disruptors.
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The presence of these contaminants in food is to be taken into account in the development of a healthy and balanced diet. However, their omnipresence in the environment makes it difficult to implement a perfectly healthy nutrition.
“” Lhe optimization works have highlighted the impossibility of finding solutions to reach all nutritional references while limiting the risk linked to exposure to contaminants, and remaining in the range of food consumption observed in vegetarians “Concludes the report.
With an unwavering passion for local news, Christopher leads our editorial team with integrity and dedication. With over 20 years’ experience, he is the backbone of Wouldsayso, ensuring that we stay true to our mission to inform.
