There Are 7 Types Of Vegetarianism — How To Know Which One Is Best For You (2023)

FAQs

How many types of vegetarianism is there? ›

What you may not know is that there are actually seven different types of vegetarians! Yes, seven. Because vegetarianism isn't just whether or not you eat vegetables as your primary source of nutrition and can have varying rules and practices, many vegetarians choose to identify with a more specific way of eating.

Eating a wide variety of foods will make it easier to meet your nutritional requirements. Essential nutrients that are harder to obtain in a vegetarian diet, if not carefully planned – include protein, some minerals (especially iron, calcium and zinc), vitamin B12 and vitamin D.

Without meat and dairy, you still need to consume essential amino acids. Vegans can get protein from nuts, peanut butter, seeds, grains, and legumes.

Veganism is by far the strictest form of vegetarian diet out there. It requires the elimination of all animal products and by-products, whether they require animal slaughter or not.

Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry and fish. Other types of vegetarians may also avoid foods like eggs and dairy.

a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc.

Researchers have also found that levels of zinc, protein, selenium, and other nutrients are low in vegan diets. However, consuming fortified foods and supplements can ensure that a person with a vegan diet is receiving sufficient nutrition.

The nutrients of concern in the diet of vegetarians include vitamin B(12), vitamin D, ω-3 fatty acids, calcium, iron, and zinc. Although a vegetarian diet can meet current recommendations for all of these nutrients, the use of supplements and fortified foods provides a useful shield against deficiency.

Which type of vegetarians is most likely to have nutrient deficiencies? ›

Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans ( 3 ). So, vegans who don't take supplements are at a higher risk of vitamin B12 deficiency than vegetarians ( 4 , 5 , 6 , 7 ).

There are a few vegetarian sources that contain all 9 essential amino acids, including eggs and dairy (for those lacto-ovo vegetarians), as well as quinoa, buckwheat, hemp seeds, chia seeds, and spirulina.

Common examples of the limiting amino acids in plant-based proteins include lysine, methionine, isoleucine, threonine and tryptophan. Of these, lysine appears to be to be most commonly absent, particularly from cereal grains [46].

Lacto-Ovo Vegetarian Diet

For most people, this is a healthy diet. Advantages of the lacto-ovo vegetarian diet include: A wide array of options for consuming protein, including eggs, cheese, milk and yogurt. Less risk of low intake of vitamin B12, vitamin D and iron compared to some other vegetarian diet options.

The health factor

And people who don't eat meat — vegetarians — generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than nonvegetarians do.

Some of the first self-proclaimed vegetarians were the Pythagoreans, a title derived from the Greek philosopher Pythagoras, creator of the geometric Pythagorean theorem. Though Pythagoras loaned his name to the meatless diet, it is unclear whether or not he followed a strict vegetarian regimen.

People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources.

Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.

Many studies agree that a vegetarian diet can offer a range of health benefits. Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer. A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.

Is it better to be pescatarian or vegetarian? ›

Both a vegetarian and pescatarian diets are unquestionably healthy for you when you follow the basic principles of healthy eating and include whole, nutrient-dense foods. Pescatarianism should offer all of the benefits of a plant-based diet, plus the added benefits of eating fish.

Vegetarian, vegan, and pescatarian diets all involve eating less meat and poultry. Pescatarian diets include seafood, while vegan diets exclude all animal-derived products, including dairy and eggs.

According to the Vegetarian Society, a vegetarian is someone who does not eat any meat, poultry, game, fish, shellfish, or by-products of animal slaughter (1) Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds.

The simplest definition of vegetarianism is a diet free of meat, fish, and fowl flesh. But dietary habits of vegetarians cover a wide spectrum. At one end are lacto-ovo vegetarians, who avoid animal flesh but eat eggs and milk products.

Try vegetarian diet, study says. LONDON — A British study of how diet affects the health of new mothers and their babies produced the surprise finding that vegetarian women are more likely to have girls, one of the report's authors said Tuesday.

There are several sub-types of vegetarians: Lacto-ovo-vegetarian diet: Eliminates meat, fish and poultry but allows eggs and dairy products. Lacto-vegetarian diet: Eliminates meat, fish, poultry and eggs but allows dairy products. Ovo-vegetarian diet: Eliminates meat, fish, poultry and dairy products but allows eggs.

The Flexitarian Diet is a style of eating that encourages eating mostly plant-based foods while allowing meat and other animal products in moderation. It's more flexible than fully vegetarian or vegan diets.

Level 5 vegans are those who are seen as incredibly committed to the vegan lifestyle, and are often hailed as “extreme vegans”. Level 5 vegans go to an extensive effort to follow a vegan lifestyle that is free of any type of animal product or animal exploitation.

Vitamin C is the only essential vitamin not found in useful amounts in cooked animal foods. It is a powerful antioxidant that is important for the maintenance of connective tissue. It also functions as a co-factor for many enzymes in the body.

What causes a vitamin D deficiency? ›

In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.

Even though meats provide certain nutrients that plants don't, eating meat isn't necessary for your health or survival. With appropriate planning and supplements, plant-based diets can provide the nutrients your body needs.

You may find it works best to first give up red meat, then poultry, then fish. Or you may switch over your pantry to all vegetarian to start with a clean slate. You may also choose certain days of the week to go vegetarian, like practicing Meatless Mondays.

Vegan and vegetarian diets tend to be lower in saturated fat than diets containing meat. However, both saturated and hydrogenated fats are found in some vegetarian foods. Saturated fats are mainly in animal products such as butter, cream and hard cheese, but also in palm oil and coconut products.

If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan.

We associate protein with meat, so it may seem that deficiencies among vegetarians are common—but in fact, enough protein can easily be obtained in a veggie diet. “Since plant-based protein sources are so abundant, a protein deficiency in those following a vegetarian or vegan lifestyle is rare,” Hostler says.

2. Quinoa. It is one of the richest sources of all essential amino acids. Quinoa contains isoleucine, leucine, lysine, phenylalanine, tyrosine, cysteine, methionine, threonine, histidine, tryptophan and valine.

Protein from animal sources, such as beef, pork, lamb, poultry, fish, shellfish, milk and cheese, contains all the 22 amino acids humans need.

The 95% Vegan Diet asserts that the highest goal is to eat a 100% plant-based diet with zero added fat. But it realizes that for most people this is difficult to achieve over the long term.

Although the ingredients are technically all plant-based, many vegans avoid Red Bull as the company tests on animals, according to Peta.

Do vegans lack protein? ›

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. However, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein ( 1 , 2 , 3 , 4 ).

Amino acid deficiency can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and many other health issues. Each of the essential amino acids plays a different role in the body, and the symptoms of deficiency vary accordingly.

Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.

If you consume more amino acids than your body needs, the excess amino acids are broken down and leave your body as waste. Just like taking any other nutrients, if you consume more amino acids than what your body needs, it can be a burden for your body.

Definition of vegetarian

a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc. of or relating to vegetarianism or vegetarians. devoted to or advocating this practice.

According to the U.S. Department of Agriculture, you should consume the highest proportion of your foods from the grain group. However, you should consume almost as many portions from the vegetable group; fill your plate a little over one-fourth full with grains and add almost the same amount of vegetables.

Vegetarians may eat dairy products, eggs, honey, and other byproducts that do not involve the slaughter of animals. However, there are several variations of the vegetarian diet. For example, some vegetarians choose to eat eggs but not dairy products.

Can you be 14 vegetarian? ›

Well-planned vegetarian diets can be nutritious for people of all ages and can provide you with all the nutrients for good health. But planning is key! A dietitian can help make sure your teen is getting all the nutrients they need to grow and be healthy.

“Being a 'food vegan' is 100 percent achievable. This is the main issue that we need to focus on—not the extraneous issues.

People who only eat meat are called vegetarians.

Plant-based diets are healthier than diets where meat is consumed, whether measured by the occurrence of heart disease, cancer, or death. These benefits are likely because of both the avoidance of meat and the predominance of dietary vegetables and fruits.

Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure and lower rates of hypertension and type 2 diabetes than meat eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates and lower risk of chronic disease.