Nutritionists: Strict Vegetarianism May Be Healthier
Nutritionists generally believe that those who eat only plant-based foods and avoid dairy products are prone to osteoporosis. However, a recent study published by American medical researchers is surprising—strict vegetarians, though appearing slimmer than average, actually have stronger bones and better overall health.
Strict vegetarians consume only plant-derived foods untouched by cooking, processing, or any alteration of their original structure.
Bone Thin ≠ Bone Fragile
The latest issue of the American Journal of Internal Medicine features a report from Washington University School of Medicine in St. Louis. Lead researcher Dr. Luigi Fontana stated that strict vegetarians need not worry about increased fracture risk. Their thinner bones are due to lower calorie intake, not signs of osteoporosis.
“Vegetarians consume fewer calories and less protein, have lower BMI, and reduced body fat,” Dr. Fontana wrote in the report. “Traditionally, low BMI was believed to correlate with lighter bone mass and higher fracture risk, while obesity offered protection against fractures.”
Better Body Mass Index
Dr. Fontana’s team studied 18 strict vegetarians aged 33–85. They consumed only unprocessed vegetables, fruits, dried fruits, and grains, with an average duration of 3.6 years on this diet. Researchers compared them with 18 average Americans. Vegetarians had an average BMI of 20.5, versus 25 for the general American population.
Healthy Internal Elements
Before the study, Dr. Fontana assumed strict vegetarians, avoiding dairy, would lack vitamin D. But results showed their vitamin D levels were significantly higher than average.
When exposed to sunlight, the skin synthesizes vitamin D—a key factor in maintaining strong bones. “Vegetarians are smart,” said Dr. Fontana. “They often get sunlight to ensure adequate vitamin D intake.”
The study also revealed vegetarians have lower levels of C-reactive protein, a marker linked to heart disease, diabetes, and other chronic illnesses. Additionally, their insulin-like growth factor 1 (IGF-1) levels are much lower, indicating reduced risk of breast and prostate cancers.
Dr. Fontana does not advocate that everyone become a strict vegetarian. His research merely proves that increasing intake of fruits, vegetables, and whole grains can help reduce cancer risk.