6.6: Vegetarian and Vegan Diets
- Page ID
- 48870
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Some people wonder if vegetarians and vegans get enough protein in their diet. People who follow vegetarian or vegan diets can meet their protein requirements with high-quality plant-based protein sources. Those consuming some animal products as part of their vegetarian diet can easily meet their protein requirements by consuming adequate amounts of these foods.
Vegetarian and Vegan Diets
Vegetarianism is the practice of restricting the diet to food substances of plant origin, including vegetables, fruits, grains, and nuts. Vegetarian diets vary depending on the types of foods that are excluded. There are different types of vegetarian and vegan diets, but some commons forms are included in Table \(\PageIndex{1}\). The more restrictive the diet, the more challenging it becomes to achieve adequate protein intake.
| Type of Diet | Foods Consumed | Comments |
|---|---|---|
| Semi-vegetarian (also called flexitarian or plant-based diet) | Vegetables, grains, nuts, fruits, legumes; sometimes meat, seafood, poultry, eggs, and dairy products | Typically exclude or limit red meat; may also avoid other meats |
| Pescatarian | Similar to semi-vegetarian but excludes all sources of animal protein except fish | Pesco means "fish," the only animal source of protein in this diet |
| Lacto-ovo-vegetarian | Vegetables, grains, nuts, fruits, legumes, dairy products (lacto), and eggs (ovo) | Excludes animal flesh and seafood |
| Lacto-vegetarian | Similar to lacto-ovo-vegetarian but excludes eggs | Relies on milk and cheese for animal sources of protein |
| Ovo-vegetarian | Vegetables, grains, nuts, fruits, legumes, and eggs | Excludes dairy, flesh, and seafood products |
| Vegan (also called strict vegetarian) | Only plant-based foods (vegetables, grains, nuts, seeds, fruits, legumes) | May not provide adequate vitamin B12, zinc, iron, or calcium |
| Macrobiotic diet | Vegan-type diet; becomes progressively more strict until almost all foods are eliminated; at the extreme, only brown rice and small amounts of water or herbal tea | Taken to the extreme, can cause malnutrition and death |
| Fruitarian | Only raw or dried fruit, seeds, nuts, honey, and vegetable oil | Very restrictive diet; deficient in protein calcium, zinc, iron, vitamin B12, riboflavin, and other nutrients |
People choose vegetarianism for many different reasons, including:
- Religious or spiritual reasons
- Moral and ethical reasons
- Some feel it is morally and ethically wrong to consume animals and animal products because they view the practices in the modern animal industries as inhumane.
- Concern about meat-handling practices
- Ecological reasons (effects on the environment)
- Health benefits
- Reduced risk of obesity
- Lower blood pressure
- Reduced risk of heart disease
- Fewer digestive problems
- Reduced risk of some cancers
- Reduced risk of kidney stones and gallstones
A vegetarian diet can also present some challenges. There is potential for inadequate intakes of some vitamins and minerals. Vegan diets may not provide enough vitamin B12, vitamin D, riboflavin, zinc, iron, and calcium. It is important for vegetarians and non-vegetarians to consume a balanced and adequate diet. Appropriate planning can result in a healthful and nutritionally adequate vegetarian diet.