For a while now, you have been thinking of changing your diet. You are leaning towards being a vegetarian and are curious to know more about it. Changing your lifestyle for any reason can be challenging, so here is what you need to know first. Most people are on one of the many types of vegetarian diet; they just don’t know it yet. Most people would also be surprised to know that being a vegetarian does not mean not eating meat. Neither does it mean bland, tasteless meals that are low in nutrition and taste. Read on to find out what types of food are permitted in the vegetarian diet.
There are several types of vegetarian diet. Some are more restrictive than others. Vegetarianism is classified based on which foods you choose not to eat. Below are seven different classes of the diet:
Veganism is the most restrictive form of the vegetarian diet – it is based solely on plant foods. While on a vegan diet, you do not consume any animal product or byproduct. Some of the foods vegans do not eat include:
Moreover, vegans do not use animal byproducts such as leather, wool, and silk. This lifestyle extends beyond the plate. Vegans typically avoid consumer products that are tested on animals or have animal ingredients. Ethics are a significant motivator for people to choose a vegan diet.
A Lacto-Ovo vegetarian diet is one of the earliest forms of vegetarianism. In this diet, you do not eat animal products but still include the byproduct in your diet. Some of the foods you do not eat on this diet include:
However, as a Lacto-Ovo vegetarian, you can eat dairy and eggs. The name is a giveaway – Lacto is derived from the Latin word for milk, while ovo is derived from the word for eggs. So, a Lacto-ovo vegetarian may eat the following foods:
Why do people follow this diet? Some have religious or cultural reasons for choosing a Lacto-ovo vegetarian diet. People who follow Hinduism and Buddhism may adhere to this type of diet according to their religious beliefs (15).
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!
Lacto vegetarians eat an entirely plant-based diet except for dairy. People follow this diet for environmental and ethical reasons. On this diet, you cannot eat the following:
Lacto vegetarians are not averse to dairy. So, you may eat any of these foods:
Ovo vegetarians eat an entirely plant-based diet except for eggs. People follow this diet for environmental and ethical reasons. On this diet, you cannot eat the following:
However, you may eat eggs and foods coated or cooked with them.
Derived from the Italian word “Pesce,” meaning fish, the pescatarian diet is a plant-based diet that allows seafood only. They can consume fish-based foods such as salmon, tuna, anchovies, sushi, shrimp, halibut, and tilapia. Foods restricted in this diet include:
The diet isn’t dairy-averse; hence they can consume dairy products and eggs based on personal preference.
The prefix “Pollo” means chicken in Spanish. Hence, this semi-vegetarian diet is plant-based, limiting meat consumption to poultry forms only, such as turkey, duck, and fowl. Pollotarians don’t consume foods like:
Pollotarians have the choice of whether to incorporate dairy and eggs into their diet.
The flexitarian diet is flexible, as indicated by the prefix “Flexi.” It’s plant-based with the occasional meat item. It allows small amounts of animal products, including meat and dairy.
This diet is highly recommended for beginners as it doesn’t strictly prohibit animal products’ intake as the vegan diet. Flexitarians consume whole plant foods, meats, dairy, and eggs; what’s essential is moderation.
Read More: Vegetarian Weight Loss Meal Plan For 1200 Calories: Revamp Your Diet Right Now!
Whether vegan vegetarian different types of diet are suitable for different reasons. Below, we go through five of the most common why people opt for a vegetarian diet.
One primary reason people revert to a vegetarian diet is animal cruelty. People are concerned about animal welfare and the use of hormones and antibiotics on livestock. Not to mention the effect livestock farming has on public health and the environment.
People detest how animals are treated, their living conditions, and how violent and stressful the slaughtering process is, like how a five-month-old calf is slaughtered to get veal. Vegetarians, precisely the vegan society, abhor such unethical practices, which is why they would never use dairy products, wool, leather, or any other animal products(13).
A report from the Food and Agriculture Organization estimated that livestock was responsible for a significant percentage of human-caused greenhouse gases emitted during meat production. It is why it is said that vegan diets have the most significant potential for reducing greenhouse gas emissions by up to 35 to 50% (7).
These same factory farms also contribute to global climate change and deforestation to create more grazing lands(5).
Another reason people give up meat in their diet is because of health reasons. A vegetarian diet can aid with certain health illnesses such as heart disease, cancer, diabetes, high cholesterol, high sugar levels, and much more (11).
Vegetarians are said to gain significant benefits from their diet that help promote a healthy and longer life. Examples of people who should consider the vegetarian diet include those who suffer from;
People who regularly consume unprocessed red meat have a higher chance of developing heart disease than the opposite. It is because saturated fat, cholesterol, and L-carnitine from red meat are culprits in getting heart disease, including atherosclerosis (9).
It is a condition characterized by high cholesterol levels, high sugar levels, and a huge belly. People diagnosed with metabolic syndrome often develop heart disease, diabetes, and cancer. Vegetarians are said to have reduced risk prevalence because of their feeding patterns (4).
Multiple types of cancer are associated with meat consumption, including breast cancer, prostate cancer, colorectal, and skin cancer. A study conducted at the Harvard School of Public Health found young women who eat red meat have an increased risk of breast cancer (10).
Obesity
People who aim to lose or maintain a healthy weight also prefer a vegetarian diet as it’s plant-based and offers fewer calories and less risk of developing health problems.
Jainism, an ancient religion in India, is the only religion that strictly follows vegetarianism and life that minimizes their use of the world’s resources (8). Other religions such as Buddhism and Judaism have their beliefs and opinions on vegetarian lifestyles, such as avoiding cruelty to animals, whether in the production of food or as beasts of burden (15).
Meat is an expensive source of protein compared to fresh produce, which is available all year round. For those looking to save up on feeding expenses, cutting down on meat would be an excellent economic solution.
Some people may not like how meat tastes or have their meat restrictions other than the reasons above. Moreover, family and friends may influence one’s choice of diet to vegetarian. Regardless of the types of diet vegetarian vegan normal food choices can be made.
The vegetarian diet has a lot of controversy as many claims it’s nutrient inadequate. It is valid to some extent, depending on the various types of vegetarian diets. Vegetarians have to be keen to include certain vital nutrients in their diet, such as:
Despite vegetarians who eat fish rich in Omega-3 fatty acids, fats often miss in their meals. To include them in the diet, you can include any of these foods:
Vegetarians often have high fiber meals; hence it’s crucial to include sources of omega-3 fatty acids in their meals. It is especially essential for vegans whose diet is strictly plant-based.
Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!
Vitamin B12 is often found in animal products such as eggs and dairy. Great sources include:
As you choose your options, select lower sugar options.
Vitamin D is essential for the absorption of calcium into our bodies. So begin by getting exposure to sunlight. Other sources include:
Dairy products such as milk and yogurt offer the best calcium supplement. For vegetarians, there are several options such as:
Again, you can opt for supplements.
Iron is essential for blood; hence women and ladies must pay extra attention to these nutrients, especially during menstruation. Great sources of iron include:
Eating foods rich in vitamin C, such as citrus fruits and tomatoes, will help your body absorb iron better.
Zinc as well could reduce based on your type of vegetarian diet, therefore include foods such as:
Common plant proteins to include in your diet include red beans and peas. Other food items that will boost your protein intake include:
Read More: Vegan vs Vegetarian: Is There A Winner In This Tug-Of-War?
Being new to the vegetarian lifestyle can mean wondering what to cook. To get you started, here are two tasty vegetarian recipes for you to try at home.
This is a rich, refreshing mix of vegetables that is perfect for dinner. Not only is it filling and tasty but also easy to make.
Casseroles are great to make with leftovers. You can replace some of the ingredients in this recipe with whatever food you have on hand including rice and pumpkin soup. The lentil and spinach casserole is a comfort meal that is perfect for cold weather.
A well-planned vegetarian diet is appropriate for everyone and all life stages as it has many benefits. All you need is a well-thought plan according to the type of vegetarian diet you’re on.
Educate yourself on the types of vegetarian diet advantages and disadvantages. Ensure that you are including multiple and essential nutrients in your diet and eliminating excess fat, salt, and sugar. Do that, and you’ll be maintaining excellent health with significant energy levels.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!