There are many approaches to obtain a vegetarian life-style. One way is to strive a plant-primarily based eating regimen. Mainly, there are 6 types of vegetarian diet. They are Vegan, Lacto-vegetarian, Ovo-vegetarian, Lacto-ovo vegetarian, Pescetarian and Flexitarian.
As Hippocrates said, “Let food be thy medicine and medicine be thy food.” Eating the right food will provide the body with the necessary nutrients it needs. Whether you’re a vegan, a pescatarian, or somewhere in between, there is a vegetarian diet that’s right for you.
What is a vegetarian diet and what are its benefits?
Vegetarian diet is a plant-based diet which contains fruits and vegetables, grains and dairy products but does not include eggs, meat, poultry, sea food and meat. Following a Vegetarian Diet has many benefits such as:-
- Weight loss
- Improves concentration
- Dementia(ongoing decline of brain functioning)
- Reduces risk of heart diseases
- Reduces risk of diabetes
All of us know that Vegetarian diet is easy to follow as it has many options than animal-based food. People who eat fruits and vegetables lives a healthy lifestyle throughout their life.
Now, let’s jump to our topic:-
Types of vegetarian diet
Mainly, there are 6 types of Vegetarian Diet
- Vegan :- Eats only non-animal foods.
- Lacto-vegetarian :- Eats non-animal foods and dairy products (no eggs).
- Ovo-vegetarian :- Eats non-animal foods and eggs (no dairy products).
- Lacto-ovo vegetarian : Eats non-animal foods, eggs and dairy products.
- Pescetarian :-Eats eggs, seafood, dairy products and mostly eats both plant-based diet and sometimes eats meat and seafood in their diet.
- Flexitarian:- Eats plant-based diet but sometimes they also include meat and seafood in their diet.
Let us see one by one in detail:-
Vegans are the people who eat plant-based diet and avoids all animal foods such as meat (including fish, shellfish and insects), dairy, eggs and honey – as well as avoids all animal-derived materials, products tested on animals and places that use animals for entertainment. In their opinion, It shows the compassion towards animals.
Vegans don’t eat dairy products, so they can have Vitamin B12 deficiency as plenty of B12 is taken from dairy products.
The word “lacto” refers to dairy products. It means a person who eats dairy products. A lacto-vegetarian is one of the types of vegetarian diet that is is a person who excludes eggs, meat, poultry and sea food, but eats certain dairy products such as cheese, yogurt and milk. One who follows this diet would eat foods such as veg cheese pizza, vegetable curries and grilled cheese sandwiches, but will exclude scrambled eggs, omelets, and other foods containing eggs such as mayonnaise, egg noodles, etc.
“Ovo” refers to eggs. It include eggs in its diet. A diet that excludes all animal-derived foods except eggs is called an ovo-vegetarian diet. A variety of foods containing eggs, like mayonnaise, egg noodles, and certain baked goods, are allowed, but meat, poultry, fish, and dairy products are prohibited. According to their opinion, egg-laying is a natural process for hens and it does not harm them in any way.
4. Ovo-Lacto Vegetarian diet:-
This diet consists of grains, fruits, vegetables, legumes (dried beans, peas, lentils), seeds, nuts, dairy products, and eggs. Its a combination of lacto and ovo. By now, you may have figured out what the diet is by the name alone. It does not include meat, fish and poultry or products containing these foods. Healthy benefits can be obtained from this diet as it is low in fat and high in protein.
Pescetarian are the people who do not eat any meat but includes eggs, seafood, dairy products and plant foods in their diet. Most of the pescatarians eat eggs and dairy (such as cheese, yogurt, and milk), although some do not. A pescatarian who eats eggs and dairy would be called a lacto-ovo-pescatarian.
Flexitarian are the people who mainly have a plant-based diet but sometimes they also include meat and seafood in their diet. It is a semi-vegetarian diet in which people do not eat meat one or more days a week. Their diet is not fixed as such. Hence, known as flexitarians. One estimate is that 14% of the total population in the world is flexitarian.
Vegetarians have many options when it comes to their dietary choices. There are 6 types of Vegetarian Diet. With a plant-based diet, those who follow a vegetarian diet can get everything they need from a balanced plant-based diet. A vegan diet is one of the popular types of vegetarian diet that allows one to eat only plant-based foods and avoid all animal products. A lacto-ovo vegetarian diet is one of the types of vegetrin diet that includes dairy products and eggs, while a lacto vegetarian diet includes dairy but no eggs. Lastly, a pescatarian diet is one of the types of vegetarian diet that includes fish and plant-based foods, but no other meat. By doing the necessary research on which diet works best for them, vegetarians can ensure that their diets are nutritionally balanced.
At the end of the day, there’s no one “right” way for vegetarians to eat, and the beauty of plant-based diets lies in the variety of options available. Whether you’re trying to lose weight, reduce inflammation, increase energy or something else, there are types of vegetarian diet that fits your individual needs. As the renowned nutritionist Brenda Davis said, “Eating a vegetarian diet doesn’t guarantee health, but eating a healthful vegetarian diet guarantees good health.” As you explore your options, ask yourself what types of vegetarian diet best fits your lifestyle and will lead you to the healthiest, happiest version of yourself.
In conclusion, vegetarians come in all shapes and sizes. Join the movement and discover the delicious and health-enhancing options a vegetarian diet can bring into your life.
What is your dietary preference? Your comments would be greatly appreciated.