Leena Watts
Vegetarian diets are plant-based and exclude meat, poultry, and seafood. However, there are several types of vegetarian diets, including vegan, lacto-vegetarian, and lacto-ovo-vegetarian, each with its own set of restrictions and allowances. For example, vegans do not consume any animal products, including meat, dairy, and eggs, while lacto-vegetarians include dairy products in their diet, and lacto-ovo-vegetarians consume both dairy and eggs. A well-planned vegetarian diet can provide all the necessary nutrients and has been linked to improved health outcomes, such as reduced risk of certain cancers and improved heart health.
What does a vegetarian's diet consist of?
| Characteristics | Values |
|---|---|
| Food groups | Fruits, vegetables, grains, legumes, nuts and seeds |
| Allowed animal products | Dairy, eggs |
| Excluded animal products | Meat, poultry, fish, seafood, animal by-products (e.g. gelatin, honey) |
| Nutrients to focus on | Protein, iron, calcium, zinc, vitamin B12, vitamin D, omega-3 fatty acids |
| Health benefits | Lower cholesterol and blood pressure, reduced risk of obesity, heart disease, hypertension, diabetes, and certain cancers |
| Diet types | Vegan, lacto-vegetarian, lacto-ovo vegetarian, semi-vegetarian, pescetarian, flexitarian |
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What You'll Learn
Nutrients and vitamins
A vegetarian diet is primarily plant-based, focusing on fruits, vegetables, grains, legumes, nuts, and seeds. There are several variations of the vegetarian diet, including the vegan diet, which excludes all meat and animal products, and the lacto-vegetarian diet, which includes dairy products. Another variation is the lacto-ovo vegetarian diet, which includes both dairy products and eggs.
Vegetarians must ensure they consume a wide variety of foods to meet their nutritional needs. Nutrients that may require extra attention are protein, iron, calcium, zinc, and vitamin B12, as these are primarily found in animal foods.
Iron
Iron is essential for red blood cells, and it can be obtained from plant foods like beans, legumes, green vegetables, and dried fruit. However, the body does not absorb iron from plant sources as efficiently as from animal sources. To enhance iron absorption, it is recommended to consume vitamin C-rich foods, such as tomatoes, potatoes, citrus fruits, bell peppers, and strawberries, in the same meal.
Calcium
Dairy products are the richest source of calcium, which is crucial for maintaining strong bones. For vegetarians who exclude dairy, calcium can be obtained from certain green vegetables like collard greens, kale, bok choy, and broccoli. However, these plant sources also contain oxalates, which inhibit calcium absorption.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for heart and brain health. For vegetarians who do not consume fish, omega-3s can be found in nuts and seeds, such as walnuts, pumpkin seeds, ground flaxseed, and chia seeds. Additionally, vegans can consider taking an algal-based omega-3 supplement to ensure adequate intake of long-chain omega-3 fats.
Zinc
Zinc is necessary for various bodily functions, including growth and development, immune system health, and wound healing. It is available in legumes, nuts, seeds, dairy, eggs, and whole grains. However, compounds like phytic acid and oxylates found in unrefined grains, legumes, nuts, and certain plants can reduce the absorption of zinc and other minerals. Cooking and processing can reduce the levels of these compounds.
Vitamin B12
Vitamin B12 is a micronutrient that is mostly found in animal-based foods. Vegetarians can obtain it from dairy products and eggs. Additionally, some plant-based milk and margarine are fortified with vitamin B12.
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Vegan diets
Vegetarian diets have been around since as early as 700 BC, and veganism is a more modern concept. Vegetarianism is a broad term, and there are several types of vegetarian diets, including:
- Lacto-ovo-vegetarian: consuming dairy products, eggs, and plant foods, but no meat or seafood.
- Lacto-vegetarian: consuming dairy products and plant foods, but no meat, seafood, or eggs.
- Ovo-vegetarian: consuming eggs and plant foods, but no meat, seafood, or dairy foods.
Vegetarian diets can contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds. They may also include dairy, honey, and eggs, depending on the type of diet followed.
Veganism, on the other hand, is a more restrictive form of vegetarianism. Vegans exclude all animal products and byproducts, including meat, poultry, fish, seafood, eggs, dairy, and honey. According to the Vegan Society, it is a lifestyle that attempts to exclude all forms of animal exploitation and cruelty, not just in diet but also in other areas such as clothing, avoiding leather, for example.
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Lacto-vegetarian diets
Vegetarian diets are rich in plant-based foods, which contain many vitamins and minerals that are beneficial to the health of our eyes, immune system, muscles, heart, nerves, skin, gut, and brain. There are several varieties of vegetarian diets, one of which is the lacto-vegetarian diet. This type of diet excludes meat, poultry, seafood, and eggs but includes dairy products.
A lacto-vegetarian diet can include a variety of different foods, including fruits, vegetables, whole grains, healthy fats, and protein-rich foods. Some examples of fruits that can be included in this diet are apples, oranges, berries, melons, peaches, pears, and bananas. Vegetables that can be consumed are broccoli, cauliflower, kale, spinach, peppers, and arugula. Dairy products such as milk, yogurt, cottage cheese, and cheese are also included in this diet.
There are several health benefits associated with a lacto-vegetarian diet. Multiple studies have found that this diet may improve heart health and decrease several common risk factors for heart disease. A review of 11 studies found that lacto-vegetarian diets may help lower total and LDL (bad) cholesterol. In addition, a study including more than 156,000 adults found that those who followed a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes compared to those who followed non-vegetarian diets.
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Lacto-ovo-vegetarian diets
Lacto-ovo-vegetarianism is a type of vegetarianism that forbids animal flesh but allows the consumption of animal products such as dairy and eggs. It is a primarily plant-based diet that excludes meat, fish, and poultry. In the name, "lacto" refers to dairy products, while "ovo" refers to eggs.
People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or environmental concerns. Others choose the diet for health or religious reasons, or simply as a personal preference. In Indian religions like Hinduism and Buddhism, most individuals are raised as ovo-lacto vegetarians or lacto-vegetarians. However, in India, the consumption of eggs is not considered part of a vegetarian diet, as eggs are an animal product. Those who consume eggs but not other animal products refer to themselves as "eggetarians" or "eggitarians".
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Semi-vegetarian diets
Vegetarian diets are primarily plant-based and exclude meat, poultry, and seafood. However, semi-vegetarian diets are more flexible and include a small amount of animal protein.
Semi-vegetarians can obtain protein from various plant-based sources, such as legumes (beans, dried beans, chickpeas, lentils), whole grains (oats, brown rice, quinoa, buckwheat, whole-wheat breads and cereals), and soy products. Additionally, eggs and dairy products like milk, cheese, yoghurt, and cottage cheese are excellent sources of protein for semi-vegetarians who choose to include them.
To ensure a balanced diet, semi-vegetarians should also include a variety of fruits, vegetables, nuts, and seeds. For instance, nuts like walnuts and seeds like pumpkin seeds, ground flaxseed, and chia seeds are great sources of omega-3 fatty acids, which are important for heart and brain health. Moreover, semi-vegetarians can obtain iron from plant-based sources such as beans, lentils, green vegetables, and dried fruit, and increase absorption by consuming vitamin C-rich foods like citrus fruits and bell peppers at the same meal.
In summary, a semi-vegetarian diet offers flexibility by including plant-based foods and allowing for small amounts of animal protein. It is a great option for those looking to reduce their meat consumption while still enjoying the nutritional benefits of a varied diet.
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Frequently asked questions
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds, and nuts.
The three main types of vegetarian diets are vegan, lacto-vegetarian, and lacto-ovo-vegetarian.
Vegans don't eat any animal products or by-products, including meat, fish, eggs, and honey.
Lacto-vegetarians eat plant-based foods and include some or all dairy products.
Lacto-ovo vegetarians eat plant-based foods and include eggs and dairy products.
