Vegan, Vegetarian, Or Plant-Based: Who Are They?

A plant-based diet is a powerful way to achieve good health. People choose plant-based diets for a variety of reasons, including health, ethical, and environmental concerns. Plant-based diets are associated with a reduced risk of negative health outcomes, such as heart disease, type 2 diabetes, and obesity. Plant-based diets can also be less expensive than omnivorous diets.

There are different variations of plant-based diets, including vegetarian, vegan, pescatarian, and whole-foods, plant-based diets. These diets can vary in the extent to which they include or exclude animal products. For example, a vegetarian diet excludes meat, while a vegan diet excludes all animal products, including meat, dairy, and eggs.

Plant-based diets offer health benefits such as weight loss, improved insulin sensitivity, and a reduced risk of certain types of cancer. Additionally, plant-based diets are environmentally friendly, as they reduce greenhouse gas emissions, water consumption, and land use associated with factory farming.

Who are vegetarians?

Vegetarianism is a plant-based diet that excludes meat and poultry. However, some vegetarians may still consume animal products such as eggs, seafood, and dairy. There are several types of vegetarian diets, including:

• Semi-vegetarian or flexitarian: Includes eggs, dairy, and occasionally meat, poultry, fish, and seafood.
• Pescatarian: Includes eggs, dairy, fish, and seafood, but no meat or poultry.
• Lacto-ovo-vegetarian: Includes eggs and dairy but excludes meat, poultry, fish, and seafood.

People choose vegetarian diets for various reasons, such as ethical concerns for animal welfare, environmental considerations to reduce their carbon footprint, and health benefits associated with plant-based diets. Research has shown that vegetarian diets can lead to a reduced risk of heart disease, type 2 diabetes, certain types of cancer, and improved weight management. Additionally, vegetarian diets are often rich in fiber, vitamins, and minerals, while being lower in cholesterol, calories, and saturated fat.

It is important to note that vegetarian diets can vary greatly, and some may include more animal products than others. A well-planned vegetarian diet should ensure adequate consumption of protein, calcium, and other essential nutrients. For example, including plant-based protein sources like brown rice, quinoa, beans, and legumes can help meet daily protein requirements. Additionally, including vitamin B12 through supplements or fortified foods is crucial, as vitamin B12 deficiency can lead to health issues.

In conclusion, vegetarians are individuals who adopt a plant-based diet that excludes meat and poultry, with varying levels of inclusion of other animal products. Vegetarian diets offer several health benefits and can be customised to meet individual dietary needs and preferences.

Who are vegans?

Vegans are people who choose to follow a vegan diet. This involves eating a plant-based diet, which focuses on foods derived from plants, such as fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. A vegan diet is a more restrictive form of vegetarianism, excluding all animal products, including meat, dairy, eggs, and sometimes honey.

People may adopt a vegan diet for a variety of reasons. Some choose to do so for ethical reasons, such as concern for animal welfare or the environment. Others may be motivated by health benefits, as plant-based diets are associated with lower rates of heart disease, type 2 diabetes, and certain types of cancer. Research suggests that vegans have a lower risk of dying from heart disease and obesity, improved cholesterol and insulin function, and a reduced likelihood of developing cognitive decline and Alzheimer's disease.

Vegan diets can also offer economic benefits, as they tend to be less expensive than omnivorous diets. Additionally, they may contribute to environmental sustainability by reducing greenhouse gas emissions, water consumption, and land use associated with factory farming.

However, it is important for vegans to ensure they are meeting their nutritional requirements. For example, some vegans may need to supplement their diet with vitamin B12, as this nutrient is primarily obtained from animal products. Overall, a well-planned vegan diet can be a healthy and safe option for most adults, offering a range of potential health and environmental benefits.

Who are pescatarians?

A pescatarian diet is a plant-based diet that includes seafood as the only source of meat. It is a combination of the Italian word "pesce" (fish) and the English word "vegetarian". The term was coined in the late 1980s in the United Kingdom and is sometimes spelled "pescetarianism".

Pescatarians eat fruits, vegetables, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. They have a lot in common with vegetarians, except for the inclusion of seafood in their diet. This can include fish and shellfish, such as salmon, mackerel, herring, sardines, and lake trout, which are good sources of protein and healthy omega-3 fatty acids.

There are several reasons why people choose a pescatarian diet. Some believe that a meat-based diet is bad for the environment due to the natural resources used and the pollution caused by raising livestock. Others choose it for health reasons, as studies show that eating less red meat or none at all lowers the chances of getting heart disease and high blood pressure. There are also ethical reasons, as some people believe that fish do not waste land space, are plentiful, and can be captured and slaughtered with minimal pain.

According to research, approximately 3% of adults worldwide are pescetarians, and it is more popular among women than men.

Who are flexitarians?

Flexitarians are people who follow a flexitarian diet, also known as a semi-vegetarian or fauxtarian diet. This diet is centred on plant foods, with limited or occasional meat consumption. For example, a flexitarian might eat meat only a few days a week. The term "flexitarian" is a portmanteau of "flexible" and "vegetarian", indicating a less strict dietary pattern than vegetarianism or veganism.

Flexitarianism gained popularity in the 2010s, with the number of self-proclaimed flexitarians in the Netherlands, for instance, increasing from 14% in 2011 to 43% in 2019. The flexitarian diet is listed as the second-best overall diet in U.S. News Best Diet Rankings, right after the Mediterranean diet.

The flexitarian diet is flexible and has no clear-cut rules. It is based on the following principles:

• Eat mostly fruits, vegetables, legumes, and whole grains.
• Focus on protein from plants instead of animals.
• Be flexible and incorporate meat and animal products occasionally.
• Eat the least processed, most natural forms of foods.
• Limit added sugar and sweets.

Some common reasons for adopting a flexitarian diet include religious restrictions, weight management, health consciousness, animal welfare, environmental concerns, and reducing resource use.

The flexitarian diet has several benefits. It can decrease the risk of heart disease, Type 2 diabetes, and cancer. It is also good for the environment, as it reduces an individual's carbon footprint. However, there are some risks associated with the diet, including nutrient deficiencies like vitamin B12, zinc, and calcium. Additionally, some people with IBS may not do well with a heavily plant-based diet.

Who are semi-vegetarians?

Semi-vegetarians, also known as flexitarians, are people who eat a lot of vegetarian meals but still eat meat occasionally. The term is often used to refer to people who consume a limited amount of meat of any kind, although some differentiate between those who eat poultry and fish and those who eat red meat, with the latter being less likely to be considered semi-vegetarians.

The flexitarian diet is centred on plant-based foods, with meat included on a limited or occasional basis. For example, a flexitarian might eat meat only some days of the week or only eat red meat once a week. The term "flexitarian" is a portmanteau of the words "flexible" and "vegetarian", indicating a less strict diet pattern compared to vegetarianism.

People may adopt a semi-vegetarian or flexitarian diet for various reasons, including religious restrictions, weight management, health consciousness, animal welfare, environmental concerns, or reducing resource use.

While some true vegetarians and vegans may look down on the term "flexitarian", considering it an oxymoron, even some of the staunchest animal rights supporters see the flexitarian lifestyle as an improvement. This is because it reduces the demand for animal products and the killing of animals for food.

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