Leena Watts
The vegan diet is one that excludes all animal-derived products, including all meats, fish, eggs, and dairy. Veganism typically extends beyond the plate, excluding consumer products that use animal ingredients or are tested on animals. For example, someone on a vegan diet may avoid purchasing cosmetics, clothing, and shoes that use animal-derived ingredients or have been tested on animals. Vegan diets tend to be low in some nutrients, so healthcare providers often recommend that vegans take certain vitamin and mineral supplements.
| Characteristics | Values |
|---|---|
| Dietary focus | Plant-based foods including fruits, vegetables, beans, grains, nuts, and seeds |
| Exclusions | All animal-derived products including meat, fish, dairy, eggs, and honey |
| Variations | Raw vegan, vegan keto |
| Health considerations | May be low in some nutrients such as vitamin B12, iron, omega-3 fats, and zinc |
| Lifestyle considerations | May extend beyond food choices to exclude consumer products derived from or tested on animals |
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What You'll Learn
Vegan diets
A vegan diet is a plant-based diet that excludes all animal products and animal-derived ingredients. This includes meat, fish, eggs, dairy, and honey. Vegans may also avoid purchasing consumer products that use animal-derived ingredients or have been tested on animals, such as cosmetics, clothing, and shoes.
There are different types of vegan diets, such as the raw vegan diet, which consists of uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. The theory behind this diet is that cooking breaks down nutrients and reduces nutritional value. However, cooking can also increase the amount of healthy compounds in some foods, such as lycopene in tomatoes. The raw vegan diet is very restrictive and could lead to a deficiency in protein, vitamins D and B12, calcium, iron, and iodine. For most people, this diet is safe in the short term, but it could be risky in the long term.
Another type of vegan diet is the vegan keto diet, which is a very low-carb, high-fat, and moderate-protein diet. On this diet, you aim for 75%-80% of your calories to come from fat, 10%-20% from protein, and 5%-10% from carbs. This involves eating high-fat vegan foods like avocados, nuts, seeds, and coconut and olive oils, while restricting grains, starchy vegetables, beans, legumes, and high-sugar fruits.
Research has shown that vegan diets can have several health benefits. They have been associated with lower LDL cholesterol, improved blood glucose, and improved blood pressure. One study found that a low-fat vegan diet improved glycemia and plasma lipids more than a conventional diabetes diet. Another study reported lower body mass index, total cholesterol, LDL cholesterol, and blood glucose levels in individuals following vegan diets compared to omnivores. Vegan diets have also been found to reduce overall cancer risk by 15%. In addition to health benefits, vegan diets can also help protect the environment and support animal welfare.
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Ovo-vegetarian diets
A diet that excludes all animal products is known as a vegan diet. However, ovo-vegetarian diets are also plant-based and exclude many animal products.
Ovo-vegetarians may choose this diet for ethical reasons, such as animal rights or to help the environment, as well as for health or religious reasons, or simply as a personal preference. For example, in Indian religions like Hinduism and Buddhism, most individuals are raised as ovo-lacto vegetarians. Many Seventh-day Adventist followers have also recommended a vegetarian diet that may include milk products and eggs since the late 19th century.
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Lacto-ovo vegetarian diets
A lacto-ovo vegetarian diet is a type of vegetarianism that forbids animal flesh but allows the consumption of animal products such as dairy and eggs. The term "lacto-ovo vegetarian" is derived from the Latin "lac", meaning milk, and "ovo", meaning egg. This type of diet is primarily plant-based and is associated with numerous health benefits. Research has shown that a well-planned and balanced lacto-ovo vegetarian diet can lead to improved heart health, support weight loss, and reduce the risk of certain cancers, type 2 diabetes, and gallstones. It can also help to lower blood pressure and reduce inflammation in the body.
Lacto-ovo vegetarians typically consume fruits, vegetables, grains, legumes, meat substitutes, nuts, seeds, soy, cheese, milk, yogurt, and eggs. This diet is high in fiber, which is beneficial for digestion and blood sugar control, and it is also associated with a lower body mass index (BMI) when compared to omnivorous diets. In addition to the health benefits, some people choose a lacto-ovo vegetarian diet for ethical reasons, such as animal rights or to help protect the environment. It is also a popular diet among individuals in religions such as Hinduism and Buddhism, where most followers are raised as ovo-lacto vegetarians.
However, it is important to note that a lacto-ovo vegetarian diet may require proper planning to ensure adequate nutrition. For example, extra attention should be paid to intakes of iron, protein, zinc, and omega-3 fatty acids, as these nutrients may be lacking in a plant-based diet. Dietary supplements may be recommended to compensate for any deficiencies. Additionally, it is important to limit the consumption of processed foods, as they can negate the health benefits of a lacto-ovo vegetarian diet.
Some people who follow a vegan diet may argue that the dairy and egg industries do involve animal slaughter and cruelty, and therefore, a truly ethical diet should exclude all animal products, including dairy and eggs. Nevertheless, a lacto-ovo vegetarian diet can be a healthy and sustainable option for those looking to reduce their consumption of animal products, whether for health, ethical, or environmental reasons.
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Flexitarian diets
A flexitarian diet is a semi-vegetarian style of eating that encourages the consumption of more plant-based foods and fewer animal products. It is a flexible alternative to a vegetarian diet, allowing for the occasional inclusion of meat and animal products. The term "flexitarian" is a combination of the words "flexible" and "vegetarian".
Flexitarians focus on eating fruits, vegetables, whole grains, legumes, and nuts while reducing their overall meat consumption. They may choose to eat meat only some days a week or limit their meat intake to a certain number of days per week. For example, a flexitarian might eat meat two days a week, keeping their overall meat consumption to no more than 28 ounces for the five days they do consume it.
The flexitarian diet has no clear-cut rules or recommended numbers of calories and macronutrients. It is more of a lifestyle than a diet, emphasizing the inclusion of plant-based foods rather than restricting animal products. This flexibility makes it a popular choice for people looking to eat healthier without strict rules or calorie counting.
Common reasons for adopting a flexitarian diet include religious restrictions, weight management, health consciousness, animal welfare, environmental concerns, and reducing resource use. It is estimated that 14% of the global population is flexitarian, and it has been ranked as the #2 Best Diet Overall by U.S. News Best Diet Rankings.
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Sattvic diets
A vegan diet is one that excludes all animal-derived products, including all meats and fish. Other diets that exclude animal products include the ovo-vegetarian diet, which includes eggs but not dairy, and the pescatarian diet, which includes fish but not other meats.
The Sattvic diet is a plant-based diet that originated in Ayurveda, an ancient form of Indian medicine. It is also referred to as a yogic diet as it is popular among yoga enthusiasts. The diet is based on the concept of 'sattva', a Sanskrit word meaning 'pure essence'. In the practice of yoga, there are three types of foods with varying qualities and health effects: sattvic, rajasic, and tamasic. Sattvic foods are considered pure and balanced and are thought to offer feelings of calmness, happiness, and mental clarity. Rajasic foods are described as overly stimulating, while tamasic foods are believed to increase weakness and laziness.
The Sattvic diet focuses on fruits, vegetables, and whole grains, and is high in nutrient-rich plant foods and low in processed and fried foods. It includes seasonal foods, fruits, nuts, seeds, oils, ripe vegetables, legumes, whole grains, and non-meat-based proteins. Dairy products are included, but they must be made from milk obtained that day, and freshness is key. Butter must be fresh and raw, but ghee (clarified butter) can be aged. Pungent vegetables like leeks, garlic, and onions are excluded, as are all fungi.
The Sattvic diet is quite restrictive, and many healthy foods are off-limits. It may be hard to stick to because all foods should be freshly prepared, and it can be difficult to get a wide variety of fresh fruits and vegetables.
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Frequently asked questions
A vegan diet is one that excludes all animal-derived products, including all meats, fish, eggs, dairy, and honey.
A vegetarian diet is a primarily plant-based diet that may or may not allow certain animal-derived products, depending on the variation. Some vegetarians include eggs and dairy products in their diet, while others may only consume plant-based foods.
There are several variations of a vegetarian diet, including:
- Lacto-ovo vegetarianism, which includes animal products such as eggs, milk, and honey.
- Ovo-vegetarianism, which includes eggs but excludes dairy products, meat, and fish.
- Pescatarian diet, which includes plant-based foods and fish but typically excludes other meats.
A vegan diet excludes all animal products and by-products, while a vegetarian diet may include some animal-derived products such as eggs, dairy, and honey, depending on individual choices and variations.
The carnivore diet consists exclusively of animal products and excludes all plant-based foods. It includes meat, fish, eggs, and some dairy products.
