Vegetarianism is becoming more and more popular as people look for ways to adopt a healthier lifestyle. The innumerable health benefits of vegetarianism are supported by many scientific studies that compare this diet to one that includes the regular consumption of meat. However, abstaining from meat is not the only factor that defines a vegetarian diet. There are vegetarians that not only limit their consumption of meat, but also refrain from consuming milk, eggs, or any animal-derived food altogether. Vegetarianism can be practiced in three different ways: ovo, lacto, and ovo-lacto vegetarianism. In addition, this diet can also take the form of veganism, in which no animal products are consumed at all, as well as the raw food diet which allows only raw plant-based foods .
Ovo, Lacto, and Ovo-lacto Vegetarianism
A diet which eliminates the consumption of meat and seafood but still allows animal products such as dairy and eggs is called an ovo-lacto vegetarian diet. This is the most commonly practiced form of vegetarianism in the Western world. A lacto-vegetarian diet is one that does not allow meat, seafood, or eggs, but still includes milk. Similarly, an ovo-vegetarian diet only allows the consumption of eggs and cuts out all other animal-derived foods. These somewhat inclusive forms of vegetarianism may be used by someone who is trying to become a strict vegetarian. Some people go from an omnivore diet to vegetarianism instantly, without transitioning. For others, it is a good idea to shift gradually from an unlimited diet to a vegetarian diet by first cutting out red meat, then poultry, then seafood. Once they achieve this, they can cut out eggs and milk without feeling deprived by a sudden change in their diet.
Veganism
A vegan diet is the strictest form of vegetarianism. Vegans avoid eating all animal-derived food products, including meat, seafood, milk, eggs, honey, gelatin, etc… This diet completely relies on vegetables, fruits, seeds, nuts, and grains for all nutrition. An even more purist version of this diet is the raw food diet, which is a vegan diet that limits cooking of food to only a low temperature (46.7°C / 116°F). All food is consumed raw or only warmed.
Reasons for Becoming Vegetarian or Vegan
There are many reasons a person may decide to switch to a form of vegetarianism or veganism. Their motivations could be religious, cultural, ethical, and most commonly for better health. Buddhism and Hinduism are some examples of religions that commonly endorse some form of vegetarianism. Often they do so with regard to suffering that an animal may be exposed to when they are slaughtered for the benefit of humans. This is why some religions may still accept the consumption of eggs and milk, since the animal should not be harmed in the process of obtaining such foods. From a health perspective, vegetarianism and veganism can provide all of the nutrition that an omnivorous diet can. Additionally, these diets help eliminate the negative effects of consuming animal products, such as high cholesterol, high blood-pressure, some allergies or food sensitivities, and often help manage weight. As a result, people who have or are at risk of diabetes and heart disease can benefit from becoming vegetarian or vegan. The one downside to these diets is the absence of vitamin B12 in most plants, and this vitamin is essential for health. This can be obtained from including nutritional yeast to a vegetarian diet and also taking a B12 supplement.
Whatever variety of vegetarianism one chooses, the health benefits are countless. However, it is important to be well educated about including the right proteins and vitamins in a vegetarian diet. Including a variety of healthy foods is essential no matter what the diet.
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