Jeffrey Salazar
Vegetarian diets have become increasingly popular, with many people adopting them for health, environmental, ethical, religious, or economic reasons. While vegetarianism is generally associated with a plant-based diet, there are several variations of how this diet is approached. This paragraph will introduce some of the different types of vegetarian diets and their key characteristics. From the common lacto-ovo-vegetarian diet, which includes dairy and eggs, to more restrictive diets like veganism, there is a range of options for those looking to reduce their consumption of animal products.
Characteristics and Values of Different Types of Vegetarian Diets
| Characteristics | Values |
|---|---|
| Flexitarian | Plant-based diet with occasional meat and seafood; also includes eggs and dairy |
| Pescatarian | Plant-based diet with fish and seafood; may include eggs and dairy |
| Pollo vegetarian | Plant-based diet with poultry; may include eggs, dairy, and seafood |
| Sustainatarian | Reduce food waste and consumption of animal products; focus on locally sourced produce |
| Lacto-vegetarian | Plant-based diet with dairy products |
| Ovo-vegetarian | Plant-based diet with eggs and products containing eggs |
| Lacto-ovo vegetarian | Plant-based diet with dairy and eggs; no meat, poultry, or seafood |
| Vegan | Only plant-based foods; no animal products or by-products |
| Raw vegan | Same as above, but no cooked food |
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What You'll Learn
Lacto-ovo-vegetarian
It is important to note that the body does not absorb the type of iron found in plant foods as well as the type found in meat and other animal foods. Lacto-ovo-vegetarians can combine non-haem iron-containing foods (found in plants) with foods high in vitamin C and food acids (such as fruits and vegetables) to help their bodies absorb the iron.
Zinc, which is important for the immune system and cell growth, is another nutrient that the body does not absorb as well from plant foods as it does from meat and other animal foods. Lacto-ovo-vegetarians can get zinc from beans and legumes, nuts and seeds, and dairy products.
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Vegan
Vitamin B12 is another important nutrient that is only found naturally in animal products. Vegans can get their B12 from fortified foods such as cereals, soy or almond milk, and fruit juices, or they may need to take supplements.
A well-planned vegan diet can be very healthy and provide many benefits, such as a reduced risk of chronic diseases, including type 2 diabetes, heart disease, and certain cancers. It can also result in an overall decrease in body weight. However, special care must be taken during pregnancy, breastfeeding, and with children to ensure they get all the essential nutrients they need for healthy growth and development.
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Raw vegan
Vegetarian diets have become increasingly popular in recent years, with many variations of how to approach this way of eating. One of these variations is raw veganism, which combines the principles of veganism with those of raw foodism.
The raw vegan diet is associated with several purported health benefits. It is rich in nutrient-dense plant foods, which are linked to improved heart health and a reduced risk of heart disease, stroke, and type 2 diabetes. The high fibre content of the diet may also contribute to lower blood sugar levels and increased insulin sensitivity. Additionally, observational studies suggest that vegans may have a lower risk of developing high blood pressure and a reduced risk of dying from heart disease.
However, there are also potential health risks associated with the raw vegan diet, especially when it is not well-planned. The British Dietetic Association has described raw foodism as a fad diet and raised concerns about its potential impact on long-term health. There may be a diminished intake of essential minerals and nutrients, and the risk of food poisoning increases due to the consumption of raw or undercooked foods.
While raw veganism may offer certain health benefits, it is important to approach it with caution and ensure proper preparation to meet all nutritional requirements. As with any diet, individual needs and sustainability should be considered when deciding on the best approach to a healthy and balanced diet.
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Flexitarian
The flexitarian diet is a flexible alternative to vegetarianism, allowing you to reap the health benefits of a vegetarian diet while still enjoying animal products, such as meat, fish, and dairy, in moderation. It is more of a lifestyle than a diet, with no clear-cut rules or recommended calories and macronutrients. The focus is on eating more plant-based foods and less meat, without having to completely cut it out.
The flexitarian diet was created by dietitian Dawn Jackson Blatner to help people gain the benefits of vegetarian eating while still enjoying animal products from time to time. It is a combination of the words "flexible" and "vegetarian". It is a semi-vegetarian style of eating, falling somewhere between a vegan and vegetarian diet.
When starting out on the flexitarian diet, it is recommended to go without meat two days a week, keeping overall meat consumption to no more than 28 ounces a week for the five days you do consume it. As you progress, you should follow a full vegetarian diet three to four days a week, not consuming more than 18 ounces of meat during the rest of the week. On the two days you do eat meat, do not eat more than 9 ounces total.
The overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat. This means focusing on fruits, vegetables, legumes, whole grains, and nuts, while getting the majority of your protein from plants instead of animals. It is a popular choice for people looking to eat healthier, as it is a simple, flexible, and straightforward way of eating.
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Pescatarian
A pescatarian diet is a vegetarian diet that also includes seafood. The term "pescatarian" is a combination of the Italian word for fish ("pesce") and the word "vegetarian". It is sometimes spelled "pescetarian", but both spellings mean the same thing.
The pescatarian diet is primarily plant-based, consisting of whole grains, nuts, legumes, fruits, and vegetables. Seafood plays a key role as a main source of protein. Many pescatarians also eat dairy and eggs, but some do not.
There are several reasons why someone might choose to eat a pescatarian diet. One reason is the health benefits associated with plant-based diets, including a lower risk of obesity and chronic diseases like heart disease and diabetes. Research suggests that these benefits can also be gained from a pescatarian diet. One study found that women who were pescatarians gained 2.5 fewer pounds (1.1 kg) each year than women who ate meat. Another study concluded that pescatarians had a 4.8% lower risk of developing diabetes compared to omnivores. Additionally, a large study found that people who rarely ate meat or were pescatarians had a 22% lower risk of dying from heart disease compared to regular meat-eaters. The omega-3 fatty acids in fish may also have benefits for brain health. Research suggests that people who eat fish at least twice a week may have a lower risk of developing vascular brain diseases, such as strokes.
Another reason to adopt a pescatarian diet is to fill in any nutrition gaps that may be present in a strict vegetarian diet. Fish and seafood provide nutrients like vitamin B12, iron, selenium, and zinc, as well as being excellent sources of protein and vitamin D.
Ethics can also be a major reason why people choose to go pescatarian. Some of the ethical concerns surrounding the meat industry, such as inhumane factory practices and the slaughter of animals, are not present in the fishing industry. However, aquaculture and overfishing can also be problematic.
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Frequently asked questions
There are several types of vegetarian diets, including:
- Lacto-ovo-vegetarian — no meat, seafood, poultry or animal protein, but includes eggs and dairy products.
- Lacto-vegetarian — no meat, seafood, poultry or eggs, but includes dairy products.
- Ovo-vegetarian — no meat, seafood, animal protein or dairy products, but includes eggs.
- Vegan — only plant-based foods, no animal products, including meat, seafood, eggs, dairy and sometimes honey.
A semi-vegetarian or flexitarian diet is one that is mostly plant-based but includes small portions of meat and seafood. This is a good option for those who want the health benefits of eating a largely vegetarian diet without giving up meat entirely.
Other types of vegetarian diets include:
- Pescatarian — mostly plant-based but includes fish, seafood, and sometimes eggs and dairy.
- Pollo vegetarian — a type of flexitarian diet that includes chicken and other poultry.
- Fruitarian — a raw vegan diet focused on fruit consumption.
- Raw vegan — a vegan who does not consume cooked food.
A well-planned vegetarian diet can offer numerous health benefits, including:
- Decreased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.
- Lower rates of illness and death from some degenerative diseases.
- Weight loss and a reduced risk of obesity.
- A healthy heart due to lower saturated fat intake and higher fruit and vegetable consumption.
