A few healthy foods to eat on a vegetarian diet are:

 Vegetarian diets are associated with a number of health benefits.

In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E and magnesium 

A vegetarian diet may provide several other health boosts as well.

May Enhance Weight Loss

Switching to a vegetarian diet can be an effective strategy if you’re looking to lose weight.

In fact, one review of 12 studies noted that vegetarians, on average, experienced 4.5 more pounds (2 kg) of weight loss over 18 weeks than non-vegetarians 

Similarly, a six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low-calorie diets 

Plus, a study in nearly 61,000 adults showed that vegetarians tend to have a lower body mass index (BMI) than omnivores — BMI being a measurement of body fat based on height and weight 

May Reduce Cancer Risk

Some research suggests that a vegetarian diet may be linked to a lower risk of cancer — including those of the breast, colon, rectum and stomach 

However, current research is limited to observational studies, which cannot prove a cause-and-effect relationship. Keep in mind that some studies have turned up inconsistent findings 

Therefore, more research is needed to understand how vegetarianism may impact cancer risk.

May Stabilize Blood Sugar

Several studies indicate that vegetarian diets may help maintain healthy blood sugar levels.

For instance, one review of six studies linked vegetarianism to improved blood sugar control in people with type 2 diabetes

Vegetarian diets may also prevent diabetes by stabilizing blood sugar levels in the long term.

According to one study in 2,918 people, switching from a non-vegetarian to a vegetarian diet was associated with a 53% reduced risk of diabetes over an average of five years 

Promotes Heart Health

Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong.

One study in 76 people tied vegetarian diets to lower levels of triglycerides, total cholesterol and “bad” LDL cholesterol  all of which are risk factors for heart disease when elevated 

Similarly, another recent study in 118 people found that a low-calorie vegetarian diet was more effective at reducing “bad” LDL cholesterol than a Mediterranean diet 

Other research indicates that vegetarianism may be associated with lower blood pressure levels. High blood pressure is another key risk factor for heart disease 

SUMMARY

Not only do vegetarians tend to have a higher intake of several key nutrients, but vegetarianism has been associated with weight loss, reduced cancer risk, improved blood sugar and better heart health.