Are you confused?
A flexitarian is someone who follows a mostly vegetarian diet but may at times consume meat or a person that consumes poultry and fish but not red meats.
A pescatarian consumes fish but no other meat or poultry products.
Lacto-ovo vegetarian consumes no meat but does consume eggs and dairy. The lacto-vegetarian does not consume meat or eggs but does eat dairy.
And finally, a strict vegan does not consume any animal products at all.
I would consider myself a flexatarian. Although I consume some meat, it is very limited and I consume mostly a plant-based diet.
So why do people follow such a diet? How could people say no to a nice ribeye steak?
Everyone has his or her reason. For some, it is due to environmental concerns. Much energy and resources go into raising livestock. For others, it is due to animal cruelty or concern for animals. Still others, it is a health choice.
Being a dietitian, I cannot speak in great lengths to the environmental and animal welfare concerns but can speak to the health aspects linked to vegetarian diets.
Research studies have shown that well-planned vegetarian diets have health benefits. For example, people following a vegetarian diet have a lower BMI, healthy cholesterol levels, reduced rates of diabetes, heart disease and some cancers, compared to people not following a vegetarian diet.
Nutritionally, vegetarian diets are usually lower in saturated fat and cholesterol and higher in amounts of fiber, phytochemicals (non-nutrients found in foods that have many health benefits) and some minerals, such as potassium and magnesium.
Many of you may be asking whether people following a vegetarian diet may be at risk for nutrient deficiency such as protein and calcium.
Research suggests that nutrients are adequate in people following a well-planned vegetarian diet. However, people following a vegan diet are at a bit higher risk for some nutrient deficiencies such as calcium, vitamin D, and Vitamin B12 due to the omission of all animal products. For example, vitamin B12 is only found in animal products.
With careful diet planning, all nutrients can be met, especially in today’s day and age of fortification. For example, many soy milks are fortified with Vitamin D. Cereals are fortified with many nutrients.
So what if a woman is pregnant or what if a child or adolescent is following such a diet?
These diets are fine and provide all that is needed to the woman and child as long as there is careful diet planning. This is true for any diet plan.
Also, some research suggests having children and adolescents following a vegetarian diet actually lead to better dietary habits later in life.
So should you consume a vegetarian diet and, if so, which one? Research suggests that we do not consume sufficient amounts of fruits and vegetables in the U.S., so whether you adopt a vegetarian diet of one kind or another, at least make sure your diet has adequate fruits and vegetables.
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