Is a vegetarian diet really healthy?

Eric Nyman can't remember the last time he visited his doctor. After switching to a vegan diet a decade ago, he believes he has more energy and greater mental clarity than when he consumed animal products.

Oh, and losing 40 pounds of excess weight didn't hurt him, either.

MORE: Discover vegan dining options in South Jersey 

"It was a really nice side effect," said Nyman, who owns Wildflower Vegan Cafe in Millville.

But is a vegetarian or vegan diet really healthier for you?

Mostly yes, experts say, crossing animal protein off your grocery list can lead to lower rates of cholesterol and blood pressure, heart disease, cancer, stroke, and maybe even Type II diabetes.

"My ears always perk up when I hear about the topic," said Diana Wind, a registered dietitian for Inspira Health Network in Bridgeton. "It's actually a healthy diet."

Even so, the health benefits depend on what actually lands on on your plate. A meat-free diet high in sugar, fat, and processed foods — or a vegan diet that's too low in calories and variety — can be unhealthy, too.

Wind urges vegetarians to follow federal eating guidelines, replacing the protein requirement with a plant-based source like beans and legumes, nuts, seeds and soy. Vegans can skip the dairy requirement, and try vegan alternative milk products instead.

Iron and calcium is available in dark green leafy vegetables, beans, dried fruit, cereals, enriched pasta and milk alternatives, according to the North American Vegetarian Society.

Be careful to include a daily source of B12, Wind warned. Look for a vitamin-fortified product, or sprinkle on some nutritional yeast (look for "nutritional yeast flakes," not the active yeast used in baked goods).

"It's actually good," with a cheesy flavor, Wind insisted.

Steve Fenster, vice president of operations for the Vegetarian Society of South Jersey, advises new converts to do their research and learn how to eat well without animal products. The 55-year-old Pemberton Borough resident slowly made the switch to a mostly vegan diet as a way to help animals and the environment. He gets blood work done every couple years to check his B12 level (it's always good).

Even so, the biggest risk of going on a vegetarian or vegan diet is assuming it's healthier, he said.

"If you eat nuts all day, you're probably going to gain weight," Fenster said. "It depends on what you eat."

While the vegetarian and vegan diets have been widely endorsed in recent years for their health benefits, several people in his volunteer organization have been told by their doctors to consider returning to a diet that includes animal products. In those cases, he tells them, "maybe it's time to look for a new doctor."

"If your doctor is steadfast, certainly go see a nutritionist," Fenster advised.

More often, customers are coming to Wildflower Vegan Cafe because they are trying to improve their health, said Nyman.

"The medical establishment is far more supportive of vegan eating than it was 10 or five years ago," Nyman said. "I get a lot of new reluctant vegans, or people trying to be vegan, not because of the ethical implications, but because their doctor said, 'if you want to get off this medication ... then eat more plants."

Indeed, according to the Academy of Nutrition and Dietetics, well-planned and balanced vegetarian or vegan diets are "healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." They are appropriate for all stages of life, even during pregnancy and lactation, according to the academy's position paper.

Vandana Sheth, an academy spokeswoman and registered dietitian, said she often sees teenage clients whose parents are "freaking out" because they chose to eliminate animal products from their diets. Unless a client has an eating disorder and isn't getting enough calories and nutrients, there is no need to worry.

"Try to keep as close to nature as possible," Sheth said. Fill half the plate with colorful fruits and vegetables, a quarter with whole grains, and a quarter with a plant-based source of protein.

"It sounds more tough than it is, because so many of our meals are naturally plant-based," Sheth said.

Instead of eggs and bacon for breakfast, make toast with peanut butter and sliced bananas. Make a sandwich with hummus and vegetables, eat a salad with beans, or serve a bowl of lentil soup with a whole-grain tortilla.

Though interest in vegetarian and vegan diets continues to swell in South Jersey, Wind more often sees clients struggling with obesity. Many families don't even offer fruits and vegetables at meals.

"Sadly, a lot of unhealthy American diets are eliminating plant foods and going right for proteins and the starch," Wind said. "It's really sad."

Kim Mulford: (856) 486-2448; kmulford@gannettnj.com