A Roadmap to Vegetarianism

Some people may be surprised to learn that the term “vegetarian” does not only describe one type of diet. A spectrum of lifestyles, from flexitarianism to veganism, all fall under the umbrella of vegetarianism. While this may be confusing to some, others have found that the range of definitions has made it easier for them to accept and/or adopt a vegetarian diet. Here is a guide to some of the common types of vegetarianism:

Flexitarian

“Flexitarian” is a relatively new term coined to define people who follow a mostly vegetarian diet, but who occasionally eat meat. Some people use this diet – which is also known as a semi-vegetarian diet – as a way to transition to a “stricter” form of vegetarianism, whereas others enjoy the health and environmental benefits of eating less meat while still having the flexibility to eat meat in situations where vegetarian options may not be available, or simply because they like it! Famous flexitarians include Michael Pollan, Mark Bittman and Dawn Jackson Blatner, dietitian and author of The Flexitarian Diet.

Pescetarian

Also spelled pescatarian, this term describes people who follow a mostly vegetarian diet, but also eat fish and seafood. Like the flexitarian diet, some use the pescetarian diet as a transitional diet toward vegetarianism or veganism, while others choose to eat fish and seafood to obtain the benefits of marine-based omega-3 fats. Famous pescetarians include Steve Jobs, Tracy Chapman and David Duchovny.

Lacto-Ovo Vegetarian

The diet that is most associated with the term “vegetarianism”, lacto-ovo vegetarians eat only plant-based foods, as well as foods that don't require killing an animal to obtain, such as milk products (“lacto”) and eggs (“ovo”). In a similar vein, lacto vegetarians only eat plant foods and milk products, and ovo vegetarians only eat plant foods and eggs. With proper planning, lacto-ovo vegetarians can easily meet their nutrient needs without supplementation. Famous lacto-ovo vegetarians include Sir Paul McCartney, Bob Barker and Leonardo da Vinci.

Vegan

Vegans are strict vegetarians who eat no animal products at all, including milk, eggs and honey. Many people who choose to adopt a vegan diet do so for animal rights and thus often avoid using any animal products, such as leather or beeswax, if possible. While it does require some supplementation (vitamin B₁₂, for example, only comes from animal-based foods), it is possible to obtain your nutrient requirements through a vegan diet with careful planning. Famous vegans include Pamela Anderson, Ellen DeGeneres and most recently, Bill Clinton.

Raw Vegan

Not only do raw vegans eliminate all animal products from their diet, they also do not eat any foods that have been heated above 48°C (118°F). Raw vegans believe that cooking food is unhealthy because it can destroy nutrients and enzymes inherent in the food, which they believe can aid with digestion and promote health. While the large amount of vegetables, fruit and nuts consumed in a raw vegan diet can provide health benefits, such as improved cholesterol and blood pressure and high antioxidant intake, the diet is often deficient in vitamin B₁₂, vitamin D, calcium, iron, zinc, protein and calories. Studies of raw vegans have found many to be underweight and have low bone densities. Some nutrients, such as the lycopene and potassium in tomatoes, are better absorbed when cooked. Also, there are no benefits to preserving the enzymes in food as the acid in our stomach instantly renders any active enzymes useless.

The next time someone says they are "vegetarian", get to know what they choose to eat and avoid! It may not be as simple as you think.