Do you really understand “vegetarian”? Vegetarianism is no longer restricted to religion, or only for the elderly! According to a survey in the United Kingdom, the domestic demand for non-meat food has increased by 87%, more than 3.5 million people consider themselves “vegan”, plus the popular documentary “The Game Changers” sweeping the world, and the need for environmental protection and carbon reduction Being valued, more and more people are now joining the “vegetarian diet”!
vegetarian diet
A vegetarian diet is the easiest way for many people to choose to eat more plants and vegetables, but it is important to note that there are many categories of vegetarians. Vegetarians have traditionally avoided meats such as chicken or beef, and sometimes foods made from animal ingredients (eg, large bone broth). But some vegetarians eat not only eggs but also dairy. Others also add fish to their diet. These fish-eating vegans (often referred to as “seafood vegans”) may still consider themselves vegan.
7 Categories of Vegetarian Diets
1. Flexitarian (a.k.a. Semi-Vegetarian)
This vegan version is called “safest” because it has the most flexibility. Flexitarians are plant-based eating patterns, which means plant-based foods take the majority of their place, but when emotions are up and down, flexitarians can add meat and other animal products to their diets. This is great for those who are new to a plant-based diet, or who want to reduce their intake of animal products without going all out. It might also help if you’re very busy and don’t have much time or resources to prepare meals ahead of time.
2. Pescatarian
A pescatarian is a vegetarian who chooses a plant-based diet but also uses seafood as a source of protein (since they don’t eat meat). Many pescatarians also eat dairy and eggs. This is often a good option for those who are primarily vegetarian but still want the nutritional benefits that fish has to offer. A pescatarian is easier to maintain your nutritional base than a traditional vegetarian. The pescatarian just needs to be careful to limit their intake of fish that are high in mercury, such as swordfish and yellowfin tuna. Instead, it’s recommended to choose at least two to three servings of seafood each week that are low in mercury, such as anchovies, shrimp, and salmon.
3. Lacto-ovo Vegetarianism
One of the most popular (and traditional) forms of vegetarianism: Lacto-ovo Vegetarianism. Lacto-ovo vegetarians avoid meat, fish and poultry, but still eat animal by-products such as dairy products and eggs. This is good for those who are vegetarians rather than vegans. If you find that you feel tired or unsatisfied after a meal, double check your total intake to make sure you are getting all the nutrients you need (e.g. protein!) .
4. Lacto Vegetarian
Lacto-ovo vegetarians go a step further than lacto-ovo vegetarianism by eating a plant-based diet and dairy products, but not meat, seafood or eggs. Yes, this means you can drink a lot of milk and eat a lot of cheese, cream and ice cream. Although many people do well on a lacto-vegetarian diet, it is advisable to be vigilant about your dairy intake to make sure you don’t overdo it. Otherwise, you may become bloated and constipated.
5. Ovo Vegetarian
Although ovo-vegetarians do not eat meat, seafood or dairy products, they do eat eggs and products that contain eggs. Although this diet is not as popular as Lacto-ovo Vegetarian or Lacto Vegetarian, it does offer some flexibility. If you choose ovo vegetarian, make sure your eggs are organic to reduce your exposure to antibiotics and pesticides.
6. Pollo Vegetarian
Although “pollo” is Spanish for chicken, vegetarians often include many forms of poultry (e.g., turkey and duck) in their plant-based diets. Although pollo vegetarians avoid other forms of meat, they may or may not choose to include seafood, eggs, and dairy products in their diet. This is actually similar to Flexitarian Flexible Vegetarianism. Just try to eat organic chicken to reduce your exposure to antibiotics.
7. Vegan
The least flexible form of vegetarianism is veganism. The entire diet is plant-based. Vegans do not eat any animal products, including meat, fish, poultry, dairy products and eggs. Because vegan diets are high in fiber and low in saturated fat, they can maintain a healthy heart. However, a vegan diet is very restrictive and requires more planning than other forms of vegetarianism. It can be difficult to feel satiated at first, especially if you have been eating animal products for a long time. If you plan to become a vegan, it is recommended to make sure you get enough protein, iron, calcium, omega-3 fatty acids and vitamin D.
The benefits of a vegetarian diet
1. May Improve Chronic Diseases.
Tracye McQuirter, a public health nutritionist and author of Ageless Vegan: The Secret to Living a Long and Healthy Plant-Based Life, says, “A healthy vegan diet can help reduce the risk of A healthy vegan diet can help reduce the risk of chronic diseases such as heart disease, stroke, certain cancers and diabetes, which are the leading causes of disease and death in the United States,”
2. Green for the Planet.
When done right, a vegan diet can have many health benefits and is good for the environment. McQuirter: “Every year, 9 billion cows, chickens and pigs are produced in factories to produce meat and dairy products, causing more global warming than all the world’s means of transportation combined.” The harm to nature is greater with the production of animal products.
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