Madeleine Hull
Vegetarian diets are increasingly popular, with many health and environmental benefits. While some may think of a vegetarian diet as being synonymous with veganism, there are several types of vegetarian diets, which vary in their inclusion and exclusion of animal products. The main types of vegetarian diets include veganism, pescetarianism, flexitarianism, and several types of vegetarianism, including the incorporation of eggs and/or dairy.
| Characteristics | Values |
|---|---|
| Vegan | Excludes all animal-derived products, including meat, fish, dairy products, eggs, and honey |
| Lacto-ovo-vegetarian | Excludes meat, poultry, seafood, and fish but includes dairy and eggs |
| Lacto-vegetarian | Excludes meat, seafood, eggs, and poultry but includes dairy |
| Ovo-vegetarian | Excludes meat, seafood, dairy, and poultry but includes eggs |
| Pescatarian | Includes fish and seafood but excludes meat, may include dairy and eggs |
| Pollo vegetarian | Includes poultry but excludes meat, may include seafood, fish, eggs, and dairy |
| Flexitarian | Mainly plant-based but includes small portions of meat and seafood |
| Sustainatarian | Focuses on reducing food waste and animal products, often sourced locally |
| Fruitarian | Raw vegan diet centered around fruit consumption, small amounts of vegetables, no nuts |
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What You'll Learn
Lacto-ovo-vegetarian
There are several reasons why someone might choose to adopt a lacto-ovo-vegetarian diet. Some people choose this diet for ethical reasons, such as animal rights or to reduce their environmental impact. Others may choose it for health reasons, as lacto-ovo-vegetarianism has been associated with improved heart health, weight loss, and a reduced risk of certain cancers, type 2 diabetes, and gallstones. However, it is important to note that proper planning is necessary to ensure adequate nutrition, especially regarding iron, protein, zinc, and omega-3 fatty acid intake.
Some people may also choose a lacto-ovo-vegetarian diet for religious reasons. In Indian religions such as Hinduism and Buddhism, most individuals are raised as either ovo-lacto-vegetarians or lacto-vegetarians. Additionally, many Seventh-day Adventists have recommended a vegetarian diet that includes milk products and eggs since the late 19th century.
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Vegan
Some people choose a vegan diet for ethical reasons, as it is based on the principle of reducing animal exploitation and cruelty. Additionally, there are environmental benefits associated with eating more plants, such as reducing the negative impacts of industrialized animal agriculture on soil, water, and air.
It is important to consider factors like sustainability, cost, and nutritional quality when choosing a vegan diet. Planning is essential to ensure that the diet includes all the essential nutrients, especially for those who are breastfeeding and children. For example, calcium is vital for strong bones and teeth, and it is important to include plant-based calcium sources in a vegan diet.
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Pescatarian
A pescatarian diet is primarily plant-based, with the addition of fish and seafood. This means that pescatarians do not eat poultry, game, or red meat, but they do eat fish and seafood, and may also eat eggs and dairy. The term "pescatarian" is a combination of the Italian word for fish, "pesce", and the word "vegetarian".
There are several reasons why someone might choose to follow a pescatarian diet. One reason is the health benefits associated with this style of eating. Fish is a great source of omega-3 fatty acids, which are linked to improved heart and blood vessel health, and a decreased risk of high blood pressure, blood clots, and sudden cardiac death. A pescatarian diet can also help to fill in any nutrition gaps that may be present in a strict vegetarian diet, as fish and seafood provide nutrients like vitamin B12, iron, selenium, and zinc. Research has also shown that people who follow a pescatarian diet tend to live longer than meat-eaters, with a lower risk of developing strokes, dementia, or Parkinson's disease in their later years.
A pescatarian diet can also be beneficial for the environment. Choosing fish over meat or poultry generates fewer greenhouse gas emissions, although it should be noted that the environmental impact depends on how the fish is caught and how fisheries are managed, with some species dangerously overfished.
In addition to the health and environmental benefits, some people may choose a pescatarian diet for ethical reasons. For example, they may oppose the slaughter of animals for food, refuse to support inhumane factory farming practices, or consider the production of grain for animal feed an unjust use of land and resources when there is hunger in the world.
Overall, a pescatarian diet can be a great option for those who want to eat a plant-based diet but find it challenging to eliminate all meaty foods. It offers many of the same protective benefits as a strict vegetarian diet, while also providing some additional nutrients and being easier for some people to follow in the long term.
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Ovo-vegetarian
People who follow an ovo-vegetarian diet may do so for various reasons, including health, environmental, financial, ethical, or religious factors. This diet is particularly suitable for those who are lactose intolerant or allergic to dairy products.
To ensure adequate nutrition on an ovo-vegetarian diet, it is important to include a variety of plant-based foods. Whole grains, nuts, seeds, legumes, and fortified foods can help provide essential nutrients like protein, iron, calcium, zinc, omega-3 fatty acids, and vitamins D and B12, which may otherwise be lacking. It is recommended to avoid highly processed vegetarian "junk food" and opt for minimally processed, whole food ingredients.
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Lacto-vegetarian
Vegetarian diets are plant-based, but there are several variations. One of these is the lacto-vegetarian diet, which includes plant foods and dairy products, but not eggs or meat. This diet is sometimes referred to as lactarian, derived from the Latin root lact-, meaning milk.
The concept of lacto-vegetarianism has its roots in ancient India, and it is popular with followers of Dharmic religious traditions such as Hinduism, Jainism, Buddhism, and Sikhism. The core belief behind this diet is the law of ahimsa, or non-violence, which holds that all living beings are equally valued. According to the Hindu holy scriptures, the Vedas, vegetarianism is vital for spiritual progress.
Mahatma Gandhi was a notable lacto-vegetarian, and in 1931, he commented:
> I know we must all err. I would give up milk if I could, but I cannot. I have made that experiment times without number. I could not, after a serious illness, regain my strength, unless I went back to milk. That has been the tragedy of my life.
In the early 18th century, the Scottish physician George Cheyne promoted a milk and vegetable-based diet to treat obesity and other health problems. During the 19th century, German naturopaths Heinrich Lahmann and Theodor Hahn also advocated for a lacto-vegetarian diet of raw vegetables, whole wheat bread, and dairy products.
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Frequently asked questions
A vegan diet is one of the most restrictive forms of vegetarianism. It is entirely plant-based and excludes all animal-derived products, including meat, fish, eggs, and dairy products. Some people on a vegan diet also choose to exclude honey.
A pescatarian diet is a type of flexitarian diet. It is mostly plant-based but includes fish and seafood as a source of protein. Many pescatarians also eat dairy and eggs, but this is an individual choice.
A lacto-ovo-vegetarian diet is probably the most popular form of vegetarianism. It includes dairy and eggs but excludes meat, poultry, seafood, and fish.
An ovo-vegetarian diet includes eggs but excludes meat, poultry, seafood, and dairy products.
