Brenda Khan
Vegetarianism is a dietary pattern that focuses on plant-based foods, including fruits, vegetables, grains, seeds, nuts, beans, and pulses. The term vegetarian was first used in the 19th century to describe a diet based on edible vegetation. There are several types of vegetarian diets, such as the vegan diet, which excludes all animal products, and the lacto-ovo vegetarian diet, which includes dairy products and eggs but excludes meat. People adopt vegetarian diets for various reasons, including health benefits, ethical concerns, environmental considerations, and religious beliefs. Vegetarian diets are generally considered nutritious and sufficient, offering reduced risks for certain chronic illnesses. However, careful planning is required to ensure adequate nutrient intake, especially in more restrictive vegetarian diets.
Characteristics and Values of a Vegetarian Diet
| Characteristics | Values |
|---|---|
| Food sources | Plants, including fruits, vegetables, dried beans and peas, grains, seeds and nuts |
| Nutrients | Protein, iron, calcium, zinc, vitamin B12, vitamin C, vitamin E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals |
| Health benefits | Reduced risk of certain chronic illnesses, lower total and LDL cholesterol, lower blood pressure, lower BMI |
| Cancer risk | Lower incidence of cancer than non-vegetarians, reduced risk of certain cancers |
| Heart health | Improved heart health by consuming less saturated fat and at least 5 portions of fruits and vegetables daily |
| Diet types | Vegan, lacto-vegetarian, lacto-ovo vegetarian, semi-vegetarian, pescetarian, pollotarian |
| Animal products | Exclusion of meat, poultry, and seafood; some vegetarians also exclude eggs, dairy, honey, and animal-derived products like gelatin and rennet |
| Considerations | Need to consume a variety of foods to meet nutritional needs, especially for restrictive diets like veganism |
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What You'll Learn
Vegetarian diet types
Vegetarian diets are plant-based, focusing on fruits, vegetables, dried beans and peas, grains, seeds, and nuts. There are several variations of how to approach this way of eating, depending on personal goals and ethics. Here are some of the most common types of vegetarian diets:
Vegan Diet
The vegan diet is one of the most restrictive forms of vegetarianism, excluding all meat and animal products, including eggs and dairy. This diet is high in fibre and low in saturated fat.
Lacto-Vegetarian Diet
Lacto-vegetarians eat primarily plant-based foods but also consume dairy products such as milk, butter, cheese, yoghurt, and ice cream. They exclude meat, poultry, seafood, and eggs from their diet. Dairy provides an additional source of protein to this diet. Lacto-vegetarians need to be mindful of including plant-based iron sources in their diet.
Ovo-Vegetarian Diet
Ovo-vegetarians also eat a plant-based diet but include eggs and egg-containing products. They exclude meat, poultry, seafood, and dairy. Eggs provide a valuable source of high-quality protein, long-chain omega-3 fatty acids, and vitamin B12. Ovo-vegetarians need to ensure they replace dairy with adequate calcium-containing foods.
Lacto-Ovo Vegetarian Diet
The lacto-ovo vegetarian diet is often considered the most traditional and popular form of vegetarianism. It involves eating plant-based foods while also including dairy products and eggs. Lacto-ovo vegetarians do not eat meat, poultry, seafood, or fish but may consume animal by-products as long as the animals producing them are well-treated.
Fruitarian Diet
Fruitarians are generally raw vegans whose diets are centred around fruit consumption, with most calories coming from fruit. They may consume small amounts of vegetables, but nuts are usually avoided due to their macronutrient content.
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Health benefits
A vegetarian diet is one that focuses on plants for food. This includes fruits, vegetables, dried beans and peas, grains, seeds, and nuts. There are several types of vegetarian diets, including the vegan diet (which excludes all meat and animal products), the lacto-vegetarian diet (which includes plant foods and dairy products), and the lacto-ovo vegetarian diet (which includes dairy products and eggs).
People who follow vegetarian diets can get all the nutrients they need, but they must be careful to eat a wide variety of foods to meet their nutritional needs. Here are some of the health benefits of a vegetarian diet:
Heart Health
Vegetarian diets are often associated with improved heart health. Eating at least five portions of a variety of fruits and vegetables each day, reducing saturated fat intake, and limiting salt consumption can help maintain a healthy heart.
Nutritional Adequacy
A well-planned vegetarian diet can provide all the essential nutrients required by the body. Vegetarian sources of protein include pulses (beans, peas, and lentils), nuts, seeds, and dairy products. Vegetarian diets can also be good sources of calcium, iron, and B vitamins, including vitamin B12, which is essential for maintaining energy levels and healthy blood cells.
Weight Management
A vegetarian diet can aid in weight management. Plant-based foods tend to be lower in fat and calories, promoting a healthy weight. Starchy foods, which are part of a vegetarian diet, provide a good source of energy and a range of nutrients, including fibre, calcium, iron, and B vitamins.
Reduced Disease Risk
A vegetarian diet has been linked to a reduced risk of certain diseases. For example, the high fibre content of plant-based diets can help lower cholesterol and improve digestive health, reducing the risk of heart disease and other chronic conditions. Additionally, the antioxidants and phytochemicals found in many plant-based foods can help protect against some cancers and improve overall health.
Pregnancy and Nursing
Vegetarian diets can also be beneficial during pregnancy and while nursing. Pregnant and nursing women can get the nutrients they need from a vegetarian diet, including protein, calcium, and vitamins. However, those following a vegan diet during this time may need to supplement their diet with additional vitamin B12, vitamin D, iron, folic acid, and omega-3s.
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Nutritional requirements
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds, and nuts. There is no single type of vegetarian diet. The different types of vegetarian diets are:
- The vegan diet, which excludes all meat and animal products
- The lacto-vegetarian diet, which includes plant foods and dairy products
- The lacto-ovo vegetarian diet, which includes dairy products and eggs
Vegetarians can get all the nutrients they need by eating a wide variety of foods. However, they are at a higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies. To prevent these deficiencies, vegetarians should include a variety of fruits, vegetables, whole grains, protein sources, and fortified foods in their diet. Pulses, such as beans, peas, and lentils, are a low-fat source of protein, fibre, vitamins, and minerals. Nuts and seeds are also a good source of protein and other nutrients.
Starchy foods, such as potatoes, bread, cereals, rice, and pasta, are a good source of energy and contain fibre, calcium, iron, and B vitamins. It is recommended to eat some starchy foods every day as part of a healthy, balanced diet. For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else, but without meat or fish.
To maintain a healthy heart, it is recommended to eat at least five portions of a variety of fruits and vegetables each day, eat less saturated fat, and reduce salt intake. Omega-3 fatty acids, usually found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease. While there are vegetarian sources of omega-3 fatty acids, evidence suggests that they may not have the same benefits as those in oily fish.
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Vegetarianism history
Vegetarianism has a long and varied history, with roots in ancient civilisations across the world. The concept of vegetarianism, as the deliberate avoidance of meat, likely first appeared in ancient India in the 9th century BCE. The earliest records of vegetarianism as a widespread practice come from ancient India, where it was closely connected with the idea of nonviolence towards animals, known as 'ahimsa'. This belief was particularly prominent among Hindus and Jains, with the ancient Vedic period (between 1500 and 500 BCE) encouraging vegetarianism, although still permitting the consumption of some types of meat.
In ancient Greece, vegetarianism was called 'abstinence from beings with a soul', and was practised by a small number of people belonging to specific philosophical schools or religious groups. The Greek philosopher Pythagoras is considered the father of ethical vegetarianism, with his way of life influencing vegetarianism until the 19th century. In ancient China, the spread of Buddhism also popularised vegetarian cuisine.
In the Middle Ages, many Christian monks and hermits adopted vegetarianism as part of their asceticism. In the 17th and 18th centuries, a greater interest in humanitarianism and moral progress in Europe led to a revival of sensitivity to animal suffering, with certain Protestant groups adopting a meatless diet as part of their goal to lead a sinless life.
In the 19th century, the first vegetarian society was started in England in 1847, with the International Vegetarian Society founded in 1908, and the first vegan society in 1944.
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Reasons for vegetarianism
A vegetarian diet focuses on plants for food, including fruits, vegetables, dried beans and peas, grains, seeds, and nuts. There are several reasons why someone might choose to adopt a vegetarian diet.
Health
Vegetarian diets are associated with a range of health benefits. Vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fibre, folic acid, potassium, magnesium, and phytochemicals. As a result, they generally have lower total and LDL (bad) cholesterol, lower blood pressure, and a lower body mass index (BMI). Vegetarian diets are also linked to a reduced risk of chronic illnesses, including cardiac events such as heart attacks, and certain types of cancer. For example, red meat and processed meat consumption are associated with an increased risk of colorectal cancer.
Environmental Concerns
Adopting a vegetarian diet is one of the best ways to reduce an individual's carbon footprint and combat climate change. The food production process from farm to table accounts for 26% of all global greenhouse gas emissions. By replacing meat with vegetarian sources of protein, such as nuts, seeds, beans, and lentils, individuals can significantly reduce their carbon and other greenhouse gas emissions. Additionally, water usage can be reduced by cutting out meat—it takes over 735 litres of water to produce a single chicken breast.
Animal Welfare
Some people choose to become vegetarians due to concerns about animal welfare and the use of antibiotics and hormones in livestock. Animals on factory farms often face cruel and inhumane treatment, and the consumption of meat contributes to the inefficient use of global grain production. Approximately 40% of global grain is used to feed livestock, and if these crops were fed directly to humans instead, around 70% more food would be available, potentially feeding 4 billion additional people.
Religious Convictions
For some, religious convictions play a role in their decision to adopt a vegetarian diet. For example, members of the Seventh-day Adventist Church, who make up about 40% of vegetarians, avoid caffeine and abstain from drinking and smoking.
Cost
Finally, a vegetarian diet may be more cost-effective, especially for those who cannot afford to eat meat regularly.
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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. There are different types of vegetarian diets, such as the vegan diet, which excludes all meat and animal products, and the lacto-ovo vegetarian diet, which includes dairy products and eggs.
A vegetarian diet can provide health benefits such as lower cholesterol, lower blood pressure, and a reduced risk of certain chronic diseases. It can also be good for your heart, as long as you eat at least 5 portions of a variety of fruits and vegetables each day, eat less saturated fat, and watch your salt intake.
There are many good sources of protein for vegetarians, including soy foods (such as soy nuts, soy milk, tempeh, and tofu), seitan (made of gluten), legumes, beans, lentils, nuts, nut butters, seeds, and whole grains. Dairy products such as milk, yogurt, and cottage cheese are also good sources of protein.
People choose a vegetarian diet for various reasons, including health, religious convictions, ethical concerns about animal welfare, and the desire to reduce their environmental impact. Some people also choose a vegetarian diet because they cannot afford to eat meat or because they prefer the taste and variety of plant-based options.
