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. Practical Tips for Beginners
  6. Quick FAQ
  7. 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.

Environmental Benefits

A Lighter Carbon Footprint

According to the most comprehensive analysis published to date by the University of Oxford, switching to a vegetarian diet reduces greenhouse gas emissions associated with your plate by 50% to 60%, while a vegan diet can achieve -75%4. The main reasons:

  • enteric fermentation of ruminants (methane);
  • deforestation for livestock and soy feed crops;
  • increased water and energy consumption in meat production.

Preservation of Resources and Biodiversity

Producing 1 kg of legumes requires up to 10 times less water than 1 kg of beef. Fewer pastures and feed crops mean more land available for reforestation, pollinator conservation, and ecosystem restoration.

A Diet Compatible with Climate Goals

In Switzerland, agriculture accounts for nearly 14% of national emissions; simply reducing red meat consumption would be a powerful lever to achieve carbon neutrality by 2050.

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.

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.

”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.

”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.

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.
  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 — 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.

Do athletic performances suffer?

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

Is being flexitarian useful?

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

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 — and 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. Carrington D., “Vegan diet massively cuts environmental damage, study shows”, The Guardian, July 20, 2023. ↩

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