The vegetarian diet is quite popular in the community. Abroad, the vegetarian diet is even part of a movement called the plant-based movement. This movement intends to promote the consumption of foods derived from vegetables and minimize or even eliminate the consumption of animal products foods. Most people choose to follow a vegetarian diet for health, environmental and ethical reasons. The type of vegetarian diet that you choose can be customized to your goals. Here are 6 types of vegetarian diets that are often found:
- Lacto-ovo Vegetarian
People who follow a lacto-ovo vegetarian diet do not consume any kind of meat, such as chicken, fish, beef, and others. However, in this type of diet, consumption of eggs and milk and dairy products such as cheese and yogurt are still allowed. This is in accordance with the name of the type of diet, where the phrase "Lacto" refers to milk and its processed products, and "ovo" refers to eggs. Lacto-ovo vegetarian is considered the most traditional type of diet. Some people who choose to follow this type of vegetarian diet have religious or cultural reasons
- Lacto Vegetarian
A diet with a lacto-vegetarian type is a type of vegetarian diet that doesn’t allow the consumption of any kind of meat, either chicken, fish, beef, buffalo, pork, or other types of meat. Even so, the consumption of milk and its processed products such as cheese, butter, yogurt, and ice cream are still allowed. This is also consistent with the name of the type of diet, which includes the phrase “lacto”. People who follow a lacto-vegetarian diet generally also have religious or cultural reasons.
- Ovo Vegetarian
The ovo vegetarian diet type doesn’t allow the consumption of milk and its processed products in addition to prohibiting the consumption of animal meat in any form, but the consumption of eggs is allowed.
- Flexitarian
As the name implies, flexitarian is a type of vegetarian diet that is designed to be more flexible than other types of vegetarian diets. In this diet, it is allowed to consume animal products in small quantities. This is because the flexitarian diet still focuses on plant-based foods but consumes small amounts of animal products. This animal product may be in the form of various types of animal meat, eggs, or milk and its processed products.
The main principle in this type of diet is to eat whole plant-based foods and try to get most of the protein from plants. Animal foods are only consumed occasionally, by limiting sugar and processed foods. Because in this diet the consumption of animal meat is still allowed, flexitarian wouldn’t technically be considered a vegetarian diet. However, everyone has the right to design their own diet to fit their needs and lifestyle.
- Pescatarian
Pescatarian is a vegetarian diet that still allows the consumption of fish, according to the phrase "pesce" in the name of this type of vegetarian diet. Even so, the consumption of other animal meats such as chicken, beef, pork, or other meats is still prohibited. For the consumption of eggs and milk and their processed products, it is optional depending on each individual's decision. In this diet, the consumption of fish-based foods such as tuna, salmon, or sushi is allowed, so people who follow this pescatarian diet get more omega-3 fatty acids than other types of vegetarian diets.
- Vegan
People who follow a vegan diet do not consume all foods processed by animals, including all types of animal meat, dairy and processed products, and eggs. Some people who follow this type of diet also do not consume honey because it is produced by bees. Most people follow this diet for ethical reasons.
In this type of diet, alternative plant-based foods are needed to replace animal products. Some examples are meat substitutes such as tofu and tempeh. This is because the vegan diet makes some of our nutritional needs unfulfilled, such as vitamin B12, iron, omega-3, zinc, and others. The fulfillment of vitamins and minerals that do not exist in plant food sources can be met through supplements.
These various types of vegetarian diets can help improve your body's health because it fulfills the body's fiber needs. In addition, by following a vegetarian diet, you are also helping to protect the environment and support the survival of animals. Interested in trying a vegetarian diet? Adjust it to your nutritional needs, price, and the convenience of consuming it on a daily basis.
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Source :
Panoff, L. (2020). 6 Types of Vegetarian Diets: A Dietitian Explains. Healthline. [online]. https://www.healthline.com/nutrition/types-of-vegetarians