The 6 types of vegetarian diet –

Vegetarian diets are on the rise. And the reasons are the most varied, from the search for a lighter diet to political and environmental issues. To get an idea, in 2021, Brazil recorded the lowest meat consumption since 1996, according to data from the National Supply Company (Conab). Here, you can check out the characteristics of 6 types of vegetarian diets, including the foods that are part of each one of them, in addition to their pros and cons.

6 TYPES OF VEGETARIAN DIETS

There are a variety of vegetarian diets and choosing one of them will depend on what each person is looking for with this change in habit. Next, clinical, functional and sports nutritionist Gabriela Cilla explains the characteristics of 6 types of vegetarian diets.

1

OVO-LACTO-VEGETARIAN DIET

In lacto-ovo-vegetarianism, the person can consume animal-based products, as long as they are dairy products and eggs. So, if you think of the name of the diet, you can make this separation: egg, dairy and vegetables.

What can: egg, dairy (cheese, butter, yogurt, for example) and all vegetable and vegetable bases.

What can not: animal protein, such as beef, pork, poultry and fish.

“Although animal protein is easier for our body to absorb, this is a very flexible diet. So, it is possible to adjust proteins and micro and macro nutrients with consumable foods. In any case, if there is a food deficit, we can supplement, which rarely happens in diets like this one”, explains the specialist.

two

LACTOVEGETARIAN DIET

The lacto-vegetarian diet includes plant-based proteins (such as beans, chickpeas and lentils) and dairy sources, excluding meats of animal origin.

What can: milk, cheese, butter, yogurt, for example, plus all vegetable and vegetable bases.

What can not: egg and any meat of animal origin, such as beef and pork, as well as fish and poultry.

This diet is a little more restrictive, but it is also possible to use supplementation, if necessary, according to the guidance of an expert.

– (Valeria Boltneva/Pexels)

3

OVOVEGETARIAN DIET

The ovovegetarian diet does not include dairy products, but “allows” the consumption of eggs.

What can: all plant-based proteins, such as beans, chickpeas and lentils, as well as eggs and other vegetable and legume bases.

What can not: dairy products, such as butter and cheese, and meat of animal origin, such as beef, pork, poultry and fish.

“Many doctors say that our main source of calcium is through milk consumption, but this is a myth. We have that available here as well. But when we talk about absorption, dark green foods are the best ones”, explains Gabriela.

Again, if there is a lack of any nutrients, such as Vitamin B12, zinc, potassium and magnesium, it is possible to supplement.

4

FLEXITARIAN DIET

As the name implies, it is flexible. This means that the person chooses which days of the week he will consume protein of animal origin or not.

“An example is Meatless Monday: on that day people do not consume any protein of animal origin, but throughout the week they consume red meat, if they feel like it or need it”, exemplifies the nutritionist.

What can: theoretically, everything, since it chooses when there will be – or not – the consumption of animal protein.

What can not: on the chosen days, there is no consumption of protein of animal origin.

“All people who do not have any type of intolerance should adopt this diet, because it allows for a lighter life, at the same time that it is less indoctrinated in the face of the restriction, making it easy to consume”, comments Gabriela.

– (Polina Tankilevitch/Pexels)

5

PESCETARIAN DIET

Pescatarianism includes fish, seafood, eggs and dairy products. Here, pork, beef and chicken (or any other protein of animal origin) are left out.

What can can: fish, seafood, egg, dairy products (cheese, butter, yogurt, for example) and all vegetable and vegetable bases.

What can not: red meat, beef, pork and chicken (anything that doesn’t come from the sea).

“Theoretically, we have a good amount of omega 3, but we lack concentrated protein, which we find in options of animal origin. Furthermore, it can be a more expensive diet”, says the expert.

6

VEGAN DIET

A vegetarian diet goes beyond food. So, it excludes not only animal proteins, but also any product that has a trace of animal origin, such as wool, honey and items with collagen.

What can: all bases of fruits, vegetables, greens, roots and proteins of plant origin, such as legumes and soy.

What can not: food and products of animal origin or any trace of animal origin. So, no beef, pork, poultry, fish, eggs, dairy products, supplements that have any of these elements in their base and any product of animal origin, such as those tested on animals.

“This is a very clean diet and we can adjust what is necessary. However, it is a niche that is still very explored, so the products are more expensive and difficult to find”, comments Gabrila Cilla.

HOW TO CHOOSE A VEGETARIAN DIET

When choosing the best vegetarian diet for you, you need to keep in mind factors such as ideals, the nutritional issue and even the costs that may be involved.

Regardless of the choice, the advice is to seek an expert to make this transition as natural and healthy as possible. “This new eating habit must be developed consciously, not simply cutting everything out. That way, you avoid food deficiency and evaluate the question of nutritional supplementation”, concludes the nutritionist.

CONCLUSION

The starting point of a vegetarian diet is the consumption of foods of plant origin, such as vegetables and fruits. From then on, what will change is the inclusion of proteins of animal origin in the diet (or products with some trace of animal origin, in the case of veganism).

There are several factors that motivate the adoption of this type of food, from health benefits to political and environmental issues.

Vegetarian diets exclude beef, pork and poultry, but may contain fish, seafood, egg and dairy products.

The flexitarian diet, on the other hand, allows the consumption of protein of animal origin eventually, in a moderate way, alternating with days without this type of protein.

While the vegan diet excludes not only foods of animal origin but also products that have traces of animal origin, such as honey and wool.

When choosing the best diet, you need to understand what motivates this change and adopt the style that best suits your reality.