7 Types of vegetarian diets

7 types of vegetarian diets are Veganism, Ovo-vegetarianism, Lacto-vegetarianism, Lacto-ovo-vegetarianism, Pescatarianism, Pollotarian, and Flexitarianism.

Plant vs. Animal Protein

Plant protein is different than animal protein. Plant proteins are considered incomplete protein sources where as animal proteins are complete proteins because they have all the amino acids needed in your diet. So What does this mean? Did I lose you? Lol. BASICALLY, you can get enough protein with a plant based diet but you need a VARIETY. An example of a complete plant protein dish would be rice and beans. Rice and beans seperated do not have the same essential amino acids therefore are considered incomplete. Once paired, they have now formed a complete protein contributing to the essential amino acids the other was missing.


Rice alone = incomplete protein lacking essential amino acids
Beans alone = incomplete protein lacking essential amino acids
Rice + Beans = complete protein which has all the essential amino acids ^_^ YAYYYYY

Benefits of eating more vegetarian meals have been shown too:

• Improve cardiovascular health
• Lower blood pressure
• Manage weight
• Prevent cancer
• Improve bone health • Prevent type 2 diabetes
• Reduce cholesterol levels
• Have healthier skin
• Reduce disease risk
• Reduce ecological footprint

Vegetarian health risks can be shown to have inadequate:

• Protein
• Vitamin B12
• Iron
• Zinc
• Omega-3 Fatty Acids

Veganism

The vegan diet consists of eliminating all meat/fish consumption as well animal by products. Animal by products vegans will not use are products such as honey, gelatin, eggs, or dairy products like cheese or milk for example. Gelatin can be found in products such as candy, gummies, marshmallows and much more. Vegans are challenged to get an adequate protein intake. But they can accomplish eatting enough protein by eatting legumes, lentils, seeds, nuts, chickpeas, peas, tempeh, tofu, and whole grains like brown rice, oats, wheat and barley. Vegans are also challenged to get enough of Vitamin B12. Therefore vegans should opt for a Vitamin B12 supplement or rely on fortified foods such as cereal. Veganism is well-known as the strictest form of vegetarian diet.

- Add an example of a vegan meal here.

Here is a simple table to show the similarities and differences between Ovo-vegetarianism, Lacto-vegetarianism, and Lacto-ovo-vegetarianism.
Ovo-vegetarianism:

includes eggs 🥚		 Lacto-vegetarianism:

includes dairy 🥛 		Lacto-ovo-vegetarianism:

includes eggs 🥚 & dairy 🥛


Ovo-vegetarianism

The Ovo-vegetarian diet consists of eliminating all meat/fish consumption but in this diet eggs are included. (no dairy products)

Lacto-vegetarianism

The Lacto-vegetarian diet consists of eliminating all meat/fish consumption but in this diet dairy is still included such as milk or cheese. (no eggs)

Lacto-ovo-vegetarianism

Lacto-ovo-vegetarianism diet consists of eliminating all meat/fish consumption but in this diet eggs and dairy are still included. Since eggs and dairy are still included in their diet they are less at risk for a protein deficiency.

Pescatarianism

The Pescatarianism diet does not include poultry or meat. It does include seafood like tuna and salmon and is a main source of protein in their diet. Eatting eggs and dairy is also optional to the individual who chooses this diet. (I choose to eat eggs and dairy).

Pollotarian

A pollotarian diet is a like a type of semi-vegetarian diet. This diet includes poultry but does not include pork or red meat.

Flexitarianism

A Flexitarianism diet includes all of the food groups but is focused on limiting the consumption of animal products. Examples of how Flexitarianism diets can work are in the following ways:
• only eatting meat on weekends
• following "no-meat" mondays
• aiming to get more protein through plant based foods
• limiting animal by products
• eatting meat once a week or on rare occasions


Summary

At the end of the day it’s ultimately up to you in what you want your diet to entail whether it is limiting meat consumption or opting for more whole grain foods. Nutrition is an important factor which must be taken into account to starting any diet.