Over the last several decades, vegetarian diets have grown in popularity. Beginners to vegetarian diets typically think of this eating style as part of the plant-based movement, which emphasizes plant foods above animal products.
In fact, there are a few different ways to approach this style of eating.
This post will go through 7 different vegetarian diets and the food to include and avoid.
Some consider a lacto-ovo-vegetarian diet to be the most traditional vegetarian diet. You wouldn’t consume meat or fish in this type of vegetarian diet, but you would still eat eggs and dairy products.
The prefix “lacto” is derived from the Latin word lac, meaning milk. The prefix “ovo” is derived from the Latin word “ovum,” which meaning “egg.”
A Lacto-Ovo vegetarian diet allows you to consume eggs, milk, cheese, butter, yogurt, sour cream, ice cream, and other dairy products while avoiding any animal-derived foods, including beef, fish, poultry, and pork.
A Lacto-vegetarian diet is a plant-based diet that incorporates dairy products.
Dairy goods, such as cow’s milk, and meals prepared with it, fall under this category. Cheese, butter, sour cream, yoghurt, and ice cream are examples of these.
All meats, including beef, pork, poultry, and fish, are prohibited. Eggs are also excluded. However, plant-based meats and products can be consumed.
People who maintain a Lacto-vegetarian diet may do so for religious or cultural reasons, similar to those who follow a lacto-ovo-vegetarian diet. For example, people who practise Buddhism or Hinduism are all familiar with this variant.
The “ovo” prefix implies that an ovo-vegetarian diet does not contain dairy products but does include eggs.
An ovo-vegetarian diet eliminates all dairy products and dishes prepared with them, such as cow’s milk, cheese, butter, sour cream, yogurt, and ice cream, in addition to meat and fish.
Eggs and egg dishes, such as scrambled eggs, hard-boiled eggs, and omelettes would be included in an ovo-vegetarian diet. They can also bake using eggs, such as muffins, cakes, and bread.
The “flexi” prefix indicates that a flexitarian diet is intended to be more flexible than a rigid vegan or vegetarian diet. It stresses the health advantages of plant-based diets while permitting certain animal items in limited quantities.
It is mainly a plant-based diet, with some meat and other animal products, such as eggs and dairy, included in moderation. Flexitarians also consume on plant-based textured meat and other variety of plant proteins.
The basic principles of a flexitarian diet are to consume mainly whole plant foods, obtain the majority of protein from plants rather than animals, minimize added sugar and processed foods as much as possible, and sometimes include meat and animal products.
Because they consume modest quantities of meat on occasion, flexitarians aren’t strictly vegetarians. It is up to the individual to choose a diet that suits their needs.
A plant-based diet that incorporates fish is known as a pescatarian diet. The prefix comes from the Italian word “pesce,” which means “fish.”
Pescatarians eat fish-based meals like tuna and salmon but avoid other meats like beef, poultry, or pork.
Fish and seafood provide healthful omega-3 fatty acids, which are abundant in a pescatarian diet.
A vegan diet eliminates all animal-derived items, such as meats, fish, dairy, and eggs. Some vegans also avoid honey because bees produce it.
A vegan diet consists entirely of plant-based meals. Fruits, vegetables, grains, nuts, seeds, and legumes, such as beans, peas, and lentils, fall under this category.
Plant-based alternatives to conventional animal goods, such as plant-based milk and dairy products, plant-based egg substitutes, and plant-based substitutes like tofu, tempeh, seitan, and jackfruit, may be included in a vegan diet.
As a testimony to what humans would consume in the wild without access to fire, raw vegans do not eat cooked foods at all. Only unprocessed plant foods that have not been cooked beyond 115 Degrees Fahrenheit will be consumed by raw vegans.
As many vegetables, such as asparagus, tomatoes, and sweet potatoes, become more nutritionally beneficial when cooked before being eaten, this type of diet is frequently scrutinized by scientists.
When deciding which vegetarian diet variant is best for you, it’s recommended to consider aspects like sustainability, affordability, and nutritional quality.
Furthermore, choosing which variant best fits with your own beliefs and objectives is a critical element in determining how long it will be sustainable for you.
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