Vegetarian Diet: Truths, Myths, and Tips from Top Chefs

Vegetarian Diet: Truths, Myths, and Tips from Top Chefs

The vegetarian diet is a dietary regimen that excludes meat and fish but includes plant-based foods such as fruits, vegetables, grains, legumes, and usually also animal derivatives like eggs and cheese. Those who define themselves as vegetarians typically follow a lacto-ovo-vegetarian diet, which allows the consumption of dairy and eggs. However, there are also lacto-vegetarian variants, which exclude eggs but allow dairy, or ovo-vegetarian, which permits eggs but not dairy. There are also more restrictive regimens, such as the vegan diet, which excludes all animal products, including honey and gelatins, but in common parlance, they are not defined as vegetarian. The proliferation of diets with different nuances can cause confusion, so it's always best to ask for specifics from any dinner guests or clarify your needs to the restaurateur.

Popularity and Data

The vegetarian diet is growing worldwide, both for ethical and environmental reasons and for health reasons. According to Eurispes 2023 data, in Italy, about 7.5% of the population defines themselves as vegetarian, while vegans represent 2.4%. In Europe, the countries with the highest percentage of vegetarians are Germany, the United Kingdom, and Sweden, while globally, India has the highest number of vegetarians, with about 30-40% of the population following this dietary regimen for cultural and religious reasons.

Health Benefits and Risks

Numerous well-conducted, documented, and reviewed studies clearly indicate that a well-balanced vegetarian diet brings numerous benefits, especially when compared to so-called Westernized diets, which instead include too many animal proteins, resulting in increased health risks. Among the advantages of the vegetarian regimen are a reduction in the risk of cardiovascular diseases, hypertension, type 2 diabetes, and some types of cancer. Additionally, a fiber-rich diet promotes intestinal health and weight control. However, as with any diet more restrictive than average, it's important to pay attention to nutritional balance with the help of experts. The Veronesi Foundation, created by the renowned oncologist and vegetarian Umberto Veronesi, has dedicated a very clear and well-documented free manual to the topic, dispelling any doubts about the goodness of this choice for people and the environment.

Positive Environmental Effects

Vegetarian diets bring significant environmental benefits as they consume fewer resources compared to those that include meat and fish. Compared to the traditional diet, they can reduce up to 50% of water consumption and generate only a quarter of greenhouse gas emissions, thus contributing to the well-being not only of humans but of the planet. As stated in this article on Vanity Fair, extensively documented, "reducing our meat consumption is the single act with which we would contribute the most to saving the environment and improving the climate. Meat and dairy offer us only 18% of calories and use 83% of agricultural land, producing 60% of agriculture's greenhouse gas emissions, more than all transport, including ships, trucks, planes" (among the various sources available: Science). Of course, this does not mean that we should not also pay attention to the consumption of other high-impact foods, even if plant-based, like avocados.

Truths and Myths

One of the most widespread myths is that the vegetarian diet does not provide enough protein, but in reality, if, as seen, you eat eggs and dairy, along with all other sources of plant proteins, this risk does not exist. Another false myth concerns the supposed physical weakness: many high-level athletes instead follow vegetarian diets without any drop in performance. Examples include tennis champion Novak Djokovic and F1 driver Lewis Hamilton. It is equally true, however, that we are not talking about a healthier diet if treated superficially or as a pass for other unhealthy foods. If, for example, you eat many ultra-processed and nutrient-poor foods, it becomes unbalanced just like the omnivorous diet.

Historical Curiosities

Vegetarianism has ancient roots and has been practiced in various cultures for religious, ethical, and philosophical reasons.

• Antiquity: As early as the 6th century BC, Greek philosophers like Pythagoras and his followers promoted a vegetarian diet for ethical and spiritual reasons, believing in metempsychosis (transmigration of souls). Some philosophical schools of ancient India, such as Jainism and Buddhism, also adopted vegetarianism for the principle of non-violence (ahimsa).
• Roman Era: Some Romans, like Seneca, followed a vegetarian diet inspired by Pythagoras' teachings. However, the traditional Roman diet was mainly based on grains, legumes, and vegetables, with meat consumed only occasionally.
• Middle Ages: In the Christian world, many monks followed a vegetarian diet for ascetic reasons. Orders like the Benedictines and Carthusians limited meat consumption, while in the East, Buddhist and Hindu traditions continued to promote a meat-free diet.
• Modern Age: In the 17th and 18th centuries, vegetarianism began to spread among some European intellectuals. Leonardo da Vinci was one of the first to condemn meat consumption for ethical reasons. In the 19th century, movements like the Vegetarian Society, founded in 1847 in the United Kingdom, contributed to the spread of the vegetarian diet in the West.
• 20th and 21st Century: With the boom of the food industry and the increase in environmental and health awareness, vegetarianism has become increasingly widespread. From the 1970s onwards, thanks to scientific studies and animal rights movements, vegetarianism has established itself as a widespread dietary choice worldwide.

Tips from Top Chefs to Enhance Plant-Based Ingredients

Cooking vegetarian is not at all complex. In fact, many traditional dishes of Italian and Mediterranean regional cuisine are vegetarian. There is also starred vegetarian dining, like Joia in Milan, and many renowned chefs have good advice to offer on the subject. Let's see some:

1. Yotam Ottolenghi – chef and cookbook author specializing in vegetarian and Middle Eastern cuisine: "The secret to vegetarian cooking is balancing flavors: sweet, salty, sour, and bitter must be in harmony. Spices and fresh herbs can transform even the simplest dish."

2. Alain Ducasse – French starred chef, promoter of sustainable cuisine: "The vegetable is no longer a side dish, but the heart of the plate. Vegetarian cuisine is an explosion of colors, aromas, and textures that offer endless possibilities."

3. Massimo Bottura – Italian three-star chef of Osteria Francescana: "Vegetables have a precise seasonality and must be respected. Using seasonal products guarantees the maximum flavor and nutritional value."

4. Jamie Oliver – British chef and healthy cooking advocate: "Vegetables are incredible. If treated with respect and cooked with care, they can be more satisfying than any piece of meat."

5. René Redzepi – chef of Noma, pioneer of Nordic cuisine: "Fermentation, smoking, and marinating are perfect techniques to enhance the taste of vegetables and transform them into surprising ingredients."

Want to put these tips into practice or experiment with new vegetarian dishes? On Tuduu you can find many, created by our expert food creators! 😉