Being a vegetarian has many health benefits as it focuses on a diet based mainly on plant-based foods.
However, when starting a vegetarian diet, which requires major changes to your diet, adopting it too easily can have the opposite effect.
This article summarizes the different types of vegetarians as well as their advantages and disadvantages.
What is a vegetarian? How is it different from other vegetarian diets?
A vegetarian is someone who follows a diet that is mainly made up of plant-based foods.
When you hear the word “vegetable,” you may have a strong image of “vegetables,” but the word’s origin is said to be the Latin word “vegetus” (wholesome, fresh, energetic). The word “vegetarian” was first used in 1847, when it was proposed by the British Vegetarian Society and became widespread.
There are many reasons why people choose to be vegetarian, including health and ideological reasons, so even if we call them all vegetarians, there are also people who eat certain animal products depending on their own values and beliefs.
Here we will explain the different types of vegetarians and the differences between them, pescatarians, and vegans.
Types of vegetarians
Some vegetarians mainly follow a plant-based diet, but also include animal products based on their beliefs and preferences, as follows:
- Lacto-vegetarian: Eats dairy products (lacto) and honey
- Ovo-vegetarian: Eats eggs (ovo), but not honey
- Lacto-ovo vegetarian: Eats dairy products and eggs
- Semi-vegetarian/flexitarian: Eats animal products less frequently
Vegetarians have different food tolerances, and it’s important to be aware of these differences if you’re dining with a vegetarian.
Differences with Pescatarians
A pescatarian is someone who eats fish, seafood, dairy products, and eggs in addition to plant-based foods. The word pescatarian comes from the Italian word pesce (fish), and is also known as pesco-vegetarian.
There are many reasons why people choose to be pescatarian, but one is that it is an environmentally conscious choice with a smaller carbon footprint than meat-eating (animal agriculture).
Additionally, some people supplement their diet with high-quality protein from fish to avoid nutritional imbalances that come with a vegetarian diet.
Differences with vegans
A vegan is someone who eats only vegetarian foods, whereas a vegetarian may eat animal products.
Among vegans, those who, from the standpoint of animal welfare, avoid animal-derived products as much as possible, even in everyday life, are called “ethical vegans.”
The term vegan was coined when The Vegan Society was founded in the UK in 1944.
Many people start out as vegetarians and then gradually transition to veganism.
Benefits of being a vegetarian
Benefits of a vegetarian diet include:
- Diet effects can be expected
- Maintain beautiful skin
- Prevent constipation problems
- Prevents arteriosclerosis and high blood pressure
These benefits come not only from avoiding animal products but also from adopting a plant-based diet.
Diet effects can be expected
A diet centered on plant-based foods can help improve the effectiveness of your weight loss.
One of the causes of weight gain is excess calories from eating too many animal products. Animal products such as meat are high in fat and calories.
By adopting a vegetarian diet, you can reduce unnecessary fat and calories and improve the effectiveness of your diet.
Prevent constipation problems
Vegetables, which are the main source of nutrition for vegetarians, are rich in dietary fiber, which is expected to prevent constipation.
The dietary fiber contained in vegetables is not absorbed by the body but increases the volume of stool in the intestines, stimulating intestinal movement and promoting bowel movements. In addition, the good bacteria living in the intestines become active by feeding on dietary fiber, which is expected to improve the intestinal environment.
Dietary fiber is a nutrient that is often lacking in our daily lives, but you can get enough of it by focusing on a vegetable-based diet.
Maintain beautiful skin
A vegetarian diet can also help prevent skin problems and maintain beautiful skin.
Dietary fiber improves bowel movements and helps to detoxify the body by smoothly excreting waste products through stool, which also helps prevent rough skin.
Also, although this varies from person to person, some people have reported that their body odor has decreased by no longer consuming fatty animal products.
Helps prevent arteriosclerosis and high blood pressure
A vegetarian diet can also help prevent arteriosclerosis and high blood pressure, and maintain smooth blood flow.
Eating too much animal-based foods that are high in fat increases bad cholesterol and can lead to arteriosclerosis. Many high-fat foods also contain high amounts of salt, which can lead to high blood pressure.
In addition, dietary fiber, which is found in large amounts in plant-based foods, helps lower blood cholesterol.
By reducing the intake of animal products and adopting a diet centered on vegetarian foods, you can reduce the strain on your blood and circulatory system and lower your risk of disease.
Disadvantages of being a vegetarian
Despite the health benefits, being a vegetarian also has some drawbacks.
- Attention to nutritional balance is required
- Be aware that your dietary choices are limited
Make sure you understand the advantages and disadvantages of vegetarianism so you can properly choose the foods that are best for you.
Attention to nutritional balance is required
Vegetarians are more likely to be deficient in the following nutrients:
- Protein
- Vitamin (Vitamin B12)
- Minerals (iron, zinc, calcium)
- Omega-3 fatty acids (EPA, DHA)
Vegetarians, who do not consume animal products, have a low-fat diet, but in order to get the necessary nutrients from plant-based foods alone, they need to pay more attention than ever to the nutritional balance of their meals.
If you do not get enough nutrition, it can lead to muscle weakness and may actually be detrimental to your health.
To maintain a balanced diet, it is important to be conscious of getting a good balance of nutrients from a variety of plant-based foods.
Be aware that your dietary choices are limited
In some parts of the world, where there are many non-vegetarians, vegetarians may find their options limited when eating out or choosing prepared food.
When eating out, it’s a good idea to check in advance if possible whether there are any vegetarian restaurants or menus available.
Also, when eating with a non-vegetarian, it is important to be considerate of the other person and ensure that you both enjoy the meal.
Additionally, if your partner or family members are not vegetarian, you need to respect each other’s opinions and think about the best form of diet.
Vegetarians and the Global Environment
In the past, many people chose to become vegetarian as a health-conscious choice, but in recent years, an increasing number of people are choosing to become vegetarian out of concern for the impact it has on the global environment.
The increase in people choosing their diet from an environmental perspective is partly due to the widespread use of the Internet, which has made it possible to access a wide range of information about food and diversifying values regarding food.
Here we will explain the impact a vegetarian diet has on the environment and animals.
Contribution to the environment
One of the impacts of a vegetarian diet on the planet is that it reduces the environmental impact.
According to the Food and Agriculture Organization of the United Nations (FAO), 14.5% of anthropogenic greenhouse gas emissions come from the livestock industry.
Furthermore, due to ongoing global population growth and economic development, it is predicted that global meat production will approximately double by 2050. This raises concerns that further increases in gas emissions and deforestation for feed crops will contribute to global warming.
A vegetarian diet can be said to be one action that can slow down this trend of global warming.
Improving animal welfare
Choosing a vegetarian diet also has implications for animal welfare.
With the recent spread of the Internet, awareness of animal protection has increased as food traceability has become easier and documentaries about animal protection can now be viewed on video streaming services.
In addition, as information about livestock farming, which had previously been little known, has begun to be disseminated through social media, concerns about the environment in which animals live and the idea of animal welfare have begun to spread.
Due to this growing awareness of animal protection and welfare, an increasing number of people are choosing a vegetarian diet.
Furthermore, expressing these values and wills can be said to be influencing further awareness of animal protection and animal welfare.
Learn about the benefits and concerns of being vegetarian
Although there are health benefits to being a vegetarian, if you adopt a vegetarian diet without paying attention to a balanced diet, it can actually have adverse effects.
You may also have a hard time finding vegetarian options when you’re out and about, or when dining with non-vegetarian family or friends.
Although the values of vegetarians and vegans are becoming more widely recognized than they were in the past, there are still challenges to overcome when it comes to being able to freely choose what to eat.