Are there different types of vegetarians?

Have you heard of the phrase ‘different types of vegetarians’? Let’s see what it means-

The different types of vegetarians can be classified into different groups based on how restrictive their diets are when it comes to animal foods. The more restrictive they are the more they have to be cautious about not becoming deficient in certain nutrients such as protein, calcium, vitamin B _12, etc.

History of types of vegetarians

Early food cultures were plant-based. Religions like Hinduism and Buddhism have advocated a vegetarian way of life. The Greek philosopher Pythagoras is thought to be the father of ethical vegetarianism.

The first vegetarian society was founded in England in 1847.

The International Vegetarian Society began in 1908

The first vegan society began in 1944.

Different types of vegetarians

Vegans

Vegans, probably the purest of the different types of vegetarians, restrict their diet to plant foods. For example, cereal grains, fruits, vegetables and legumes. Vegans have numerous choices for complementing proteins source. They may have to take supplements to meet recommended dietary allowanced of certain nutrients such as B ₁₂.

Lacto-vegetarians

These people include milk and dairy products to a vegan diet. Milk is a complete source of protein. Also, dairy products are good sources of calcium. Soy products are an important part of both vegan and lacto- vegetarian types of vegetarians, in addition to dairy products for this group to make meeting nutrient recommendations a little easier for this group.

Ovo-vegetarians

This group of people include eggs in their diet. Eggs are a complete source of protein and several recipes can be made from eggs. Soy products and eggs together make it easier for them to meet nutrient recommendations.

Lacto-ovo-vegetarians

This group can include dairy products and eggs in their diet. Soy also can be included in the diet. It is quite easy to meet all the nutritional requirements for this group of people.

Concerns regarding vegetarianism

Earlier it was thought that vegetarianism would lead to malnutrition. But scientific evidence shows that all the different types of vegetarians can be nourished well if they plan their diets well and also vegetarianism can reduce the risk of certain contemporary diseases. Internationally the number of people following vegetarianism is picking up and this is because of various reasons.

The reasons for increasing people choosing to be different types of vegetarians

• Ethical
• Health concerns
• Social
• Ecological

The scientific evidence in recent times has been building up which suggests wholesome vegetarian diets present considerable advantages when compared to diets containing foods of animal origin.

The benefits include:

• Reduced cholesterol, saturated fat and animal protein intake
• Increased intake of dietary fiber, antioxidants, micronutrients, and other phytochemicals.

Vegetarian diet has its own advantages as far as health is concerned.

• Because of lower levels of cholesterol and saturated fat, it reduces the risk of cardiovascular diseases.
• Substituting animal protein with plant protein improves lipid profile. Therefore, effective in reducing risk of heart related problems. Similar positive results were seen when animal protein is replaced by plant protein on glucose levels in blood.
• Higher content of dietary fiber in vegetarian diets helps in managing blood glucose and cholesterol levels which is also beneficial in reducing the risk of diabetes and cardio-vascular diseases.

In general, it is thought that vegetarian diet lacks the nutrients such as vitamin B₁₂, proteins, zinc, calcium etc. If care is taken to plan the diet properly and including supplements where necessary the deficiencies can be prevented. It helps a person to have reduced risk of developing cardiovascular diseases and diabetes.