Why Become Vegetarian Today? A Decision for Yourself, Others, and the Planet

Adopting a vegetarian diet is no longer a marginal trend: in Switzerland, more than 5% of the population now identifies as vegetarian and nearly a third describe themselves as flexitarian1. This growth reflects a rising interest in healthier, more ecological, and more respectful ways of eating.
In this article, we explore why and how to become vegetarian, based on recent scientific data and addressing the most common questions.

Table of Contents

  1. Health Benefits
  2. Environmental Benefits
  3. Ethics and Animal Welfare
  4. Misconceptions and Reliable Answers
  5. Safety and Nutritional Follow-up
  6. Adapting Vegetarianism to Each Profile
  7. Practical Tips for Beginners
  8. Quick FAQ
  9. Conclusion: One Step at a Time

Health Benefits

A More Favorable Cardiometabolic Profile

Several recent meta-analyses highlight a significant reduction in the risk of cardiovascular diseases among vegetarians23.
Compared to meat-rich omnivorous diets, vegetarian habits are characterized by:

  • a lower average total cholesterol and LDL levels;
  • lower blood pressure;
  • a more moderate body mass index.

These markers explain the 15% to 25% reduction in the risk of heart attacks and coronary mortality observed in large international cohorts.

Fiber, Vitamins, and Microbiota

A menu dominated by vegetables, legumes, whole grains, nuts, and seeds naturally provides more soluble fiber and phytonutrients (polyphenols, carotenoids); these compounds nourish a diverse gut microbiota, linked to better glycemic control and reduced chronic inflammation.

Weight Management and Type 2 Diabetes Prevention

The lower caloric density of unprocessed plant foods facilitates lasting satiety. Cohort studies show an average BMI about 2 kg/m² lower in vegetarians, along with a measurable reduction in the risk of type 2 diabetes. Replacing animal proteins with plant sources (lentils, chickpeas, tofu) also improves insulin sensitivity.

What the WHO Recommends

A well-built vegetarian diet naturally ticks several boxes of the World Health Organization’s guidance on healthy eating. The WHO advises at least 400 g of fruit and vegetables per day, at least 25 g of dietary fibre daily, and keeping free sugars below 10% of total energy intake. It also recommends favouring unsaturated fats (vegetable oils, nuts, avocado) over the saturated fat found mainly in fatty meat, butter, and cheese. A plate built around vegetables, legumes, and whole grains makes these targets easier to hit, as long as you do not swap them for ultra-processed products high in salt and sugar.

Environmental Benefits

A Lighter Carbon Footprint

According to the University of Oxford study published in Nature Food in 2023, researchers matched the real diets of 55,504 people in the UK against a review of 570 life-cycle assessments covering more than 38,000 farms in 119 countries4. The results are clear: the greenhouse gas emissions of a vegan diet are only about 25% of those of a high meat-eater (at least 100 g of meat per day), roughly 75% lower. Vegetarians land about halfway, near half the emissions of a very meat-heavy diet. Three mechanisms explain most of the gap:

  • enteric fermentation in ruminants, which releases methane, a potent warming gas;
  • deforestation tied to pasture and feed crops such as soy;
  • the higher water and energy use in meat production compared with plant foods.

The per-food picture is striking. According to Our World in Data, producing 1 kg of beef emits about 60 kg of CO₂-equivalent, versus barely 1 kg for 1 kg of peas. Globally, the food system accounts for about 26% of greenhouse gas emissions, uses half of the world’s habitable land, and takes 70% of freshwater withdrawals.

Preservation of Resources and Biodiversity

The same Oxford study found that a vegan diet uses only about 46% of the water and 25% of the land tied to a high-meat diet, and roughly two-thirds less eutrophication risk and potential biodiversity loss4. In practice, producing 1 kg of legumes needs far less water than 1 kg of beef, and frees up land that can be reforested or returned to pollinators and ecosystems. The weight of livestock on the living world is stark: Our World in Data reports that livestock now make up 94% of non-human mammal biomass, about fifteen times that of wild mammals.

A Diet Compatible with Climate Goals

In Switzerland, agriculture makes up a notable share of national emissions, dominated by methane from ruminants and nitrous oxide from soils. Reducing red meat consumption remains one of the most effective individual levers to bring your plate closer to the country’s 2050 climate goals. Contrary to a common belief, where a food comes from matters far less than what it is: beef produced next door still carries a much larger footprint than imported legumes.

Ethics and Animal Welfare

The moral question remains the main trigger for many: refusing to participate in the suffering of sentient beings raised in intensive conditions. Adopting vegetarianism means:

  • supporting more respectful practices for living beings;
  • encouraging farmers to turn to organic or free-range methods;
  • reducing the demand for slaughter-derived products.

In Switzerland, animal protection standards are among the highest, but intensive farming persists (broiler chickens, pigs). Voting with your fork remains a strong signal.

Ethics does not require an all-or-nothing stance. Every meal without meat reduces demand, and the shift is often gradual: many people start by cutting out the animals raised in the harshest conditions before broadening their choices. Buying eggs and dairy from free-range or organic farms is another way to align daily habits with animal-welfare concerns, even for those who do not go fully vegetarian.

Misconceptions and Reliable Answers

“We lack protein!”

False. 100 g of cooked lentils provide 9 g of protein, 100 g of firm tofu ≈ 13 g, 2 tbsp of hemp seeds ≈ 10 g. An average adult (0.8 g/kg/day) easily meets their needs through a combination of whole grains, legumes, and nuts (see our complete guide to plant proteins).

“It’s more expensive”

Not necessarily: the basics of a vegetarian pantry (rice, oatmeal, split peas, carrots, apples, onions) are among the cheapest foods per kilo. Processed products (premium veggie burgers) increase the cost, but remain optional.

“I’ll be deficient in B12 and iron”

Vitamin B12 does not naturally occur in plants; strict vegetarians (excluding ovo-lacto) must consume fortified foods or a weekly supplement. Plant-based iron is better absorbed with vitamin C (parsley, bell pepper). An annual medical check-up suffices. We cover both topics in detail in our articles on B12 needs and plant-based iron absorption.

“My children can’t follow”

Pediatric nutrition societies recognize that a well-planned vegetarian diet is suitable for all life stages. Just ensure caloric density (purees with oil, nut butters) and variety.

Safety and Nutritional Follow-up

A varied vegetarian diet covers most needs, but a few nutrients deserve special attention. Knowing them prevents deficiencies without turning meals into a puzzle.

Vitamin B12. This is the main point to watch. B12 is reliably found only in animal products; for ovo-lacto vegetarians, eggs and dairy provide some, but the Wikipedia article on vegetarian nutrition notes that B12 bound to animal protein is absorbed less well with age. A supplement or fortified foods remain the safest option for vegans and are often useful past 50. Left untreated, a deficiency can lead to anaemia and neurological damage, which is why a blood test is worthwhile if in doubt.

Iron. Plant-based (non-heme) iron is absorbed less efficiently than iron from meat, but a simple pairing helps a lot: eat a source of vitamin C (citrus, bell pepper, parsley) at the same meal as legumes, and keep tea and coffee away from iron-rich meals. Menstruating women, who are more exposed, benefit from keeping an eye on their stores.

Omega-3, iodine, calcium, and vitamin D. Ground flaxseeds, walnuts, and rapeseed oil supply alpha-linolenic acid. Iodized salt covers iodine needs. Dairy or fortified plant drinks provide calcium, and vitamin D depends mainly on sun exposure, with supplementation common in winter at our latitudes.

One important point: this article gives general guidance, not individual medical advice. In case of pregnancy, chronic illness, or ongoing treatment, a check-up with a doctor or dietitian helps fine-tune intake safely. An annual blood test is usually enough to rule out the most common deficiencies.

Adapting Vegetarianism to Each Profile

There is no single vegetarianism, but as many versions as there are lifestyles. A few pointers by situation.

Children and teenagers. Major nutrition bodies consider that a well-planned vegetarian diet is appropriate for all life stages, including growth. The UK’s NHS stresses, however, that children need concentrated energy: purées enriched with oil, nut butters, dairy or fortified alternatives, and genuine attention to iron and B12.

Pregnancy and breastfeeding. Needs for iron, B12, iodine, and omega-3 rise. Follow-up allows supplements to be adjusted and stores checked; going vegetarian stays fully compatible with pregnancy when supervised, as our vegan versus vegetarian comparison explains.

Athletes. Many elite athletes are vegetarian or vegan. It comes down to two things: enough total energy and a steady spread of protein across the day, drawing on the legumes, tofu, tempeh, and whole grains detailed in our plant protein guide.

Older adults. Appetite and absorption decline with age. The focus then shifts to nutrient-dense foods and B12 monitoring, which is often recommended even for non-vegetarian seniors.

Practical Tips for Beginners

  1. Adopt “Meatless Monday” and see how easily you find alternatives.
  2. Vegetarianize your classics: lentil lasagna, chili sin carne, chickpea and sweet potato curry.
  3. Stock your pantry: brown rice, quinoa, chickpeas, red beans, plain tofu, sunflower seeds.
  4. Enhance flavors: nutritional yeast, soy sauce, miso, fresh herbs. Plant-based umami exists!
  5. Prioritize local and seasonal products: they are tastier, economical, and ecological.
  6. Inform your surroundings: offer a discovery meal, share the benefits, avoid a guilt-inducing stance.
  7. Plan your meals: a Sunday batch-cooking (hummus, tabbouleh, dahl) makes the week easier. Our step-by-step batch-cooking method prepares five dinners in advance.
  8. Monitor key nutrients: B12 (supplement), omega-3 (ground flaxseeds), iodine (iodized salt), D (sunshine or supplement).

Quick FAQ

Why become vegetarian?

To reduce your risk of cardiovascular diseases, your carbon footprint, and your contribution to animal suffering, all while discovering new flavors.

Does a vegetarian diet cover all needs?

Yes, if it is varied and centered around vegetables, legumes, whole grains, fruits, and nuts. Ovo-lacto vegetarians naturally get B12 and calcium; vegans supplement B12. If you are weighing the two approaches, our vegan versus vegetarian comparison breaks down the differences.

Do athletic performances suffer?

Many top athletes (ultramarathoners, weightlifters) are vegetarian or vegan. The important thing is the distribution of proteins and total energy.

Being flexitarian, is that useful?

Every vegetarian meal counts. Halving your red meat consumption already reduces your food carbon footprint by about 35%5.

Do I need supplements to eat vegetarian?

Not usually, if the diet is varied. The one nutrient that genuinely warrants a supplement or fortified foods is vitamin B12, especially for vegans and people over 50. Everything else, iron, calcium, omega-3, iodine, can typically be covered through food choices, with a blood test now and then to confirm your levels. There is no need to buy a cabinet full of pills to start.

Won’t I miss meat?

Often less than expected. Taste is largely a habit, and umami, the savoury note we associate with meat, is easy to recreate with mushrooms, soy sauce, miso, tomato, or aged cheese. Most people who miss meat are missing texture and seasoning rather than meat itself, both of which vegetarian cooking handles well.

Conclusion: One Step at a Time

Changing your plate may seem trivial, but it is one of the most powerful individual actions for your health, the planet, and animals. Becoming vegetarian is not just about “removing”; it’s about opening a door to a rich, colorful, economical, and friendly culinary universe.
Start with one dish, one day a week, then let curiosity do the rest. At vegetarien.ch, we will accompany you with recipes, news, and reflections to make this transition a lasting pleasure.

“Be the change you want to see in the world” (Gandhi)

See you soon for more delicious discoveries!

References

Footnotes

  1. Swissveg, Representative Survey on Eating Habits 2024. ↩

  2. Vegetarian dietary patterns and cardiovascular risk factors and outcomes, Current Atherosclerosis Reports, 2024. ↩

  3. Dinu M. et al., “Vegetarian diet and ischemic heart disease: a systematic review and meta-analysis”, Nutrients, 2023. ↩

  4. Scarborough P. et al., “Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts”, Nature Food, 2023. Vegan greenhouse gas emissions were 25% of those of high meat-eaters, i.e. about 75% lower. ↩ ↩2

  5. Clark M. A. et al., “Global reduction in meat consumption necessary to meet climate goals”, Nature Food, 2023. ↩