The vegetarian movement has gained momentum over the past few years, as many celebrities, politicians and everyday people have made the decision to avoid animal foods. With that said, it is important to realize that "vegetarian" has become a very general term that can refer to a wide spectrum of animal-avoiding diet choices. There are many options under the vegetarian umbrella; it is definitely not a one-size-fits-all approach to eating. Lacto, lacto-ovo and vegan are the three major diet and lifestyle choices for those who choose this path.
Vegetarians
A vegetarian is someone who avoids eating meat, poultry, pork and fish--basically no flesh or anything that once had a face. There are two types of vegetarians:
A lacto-vegetarian is someone who avoids flesh and eggs but consumes dairy products (lacto).
A lacto-ovo-vegetarian is someone who avoids flesh but consumes dairy products (lacto) and eggs (ovo).
Both lacto- and lacto-ovo-vegetarians avoid all flesh and consume large amounts of plant-based foods, including vegetables, fruits, whole grains, beans and legumes, and nuts and seeds.
Vegans
A vegan is someone who avoids all animal-based products. Vegans do not consume meat, poultry, pork, fish, dairy or eggs. Many also choose to avoid honey because it is obtained from bees. Some vegans only adhere to these rules in terms of their diets, while others adhere to the vegan lifestyle more strictly, with their refusal to purchase and wear items that come from animals, such as leather and fur.
Why Consider Vegetarianism or Veganism?
People choose to switch to a vegetarian or vegan diet for many reasons, including personal health, environmental and ethical issues. In terms of your health, a vegetarian or vegan diet can significantly reduce your risk for chronic diseases, including cancer, heart disease and diabetes. Take cholesterol, for example. The average American's cholesterol is 210, the average vegetarian's is 161, and the average vegan's is 133. According to Dr. Caldwell Esselstyn, a cardiologist at the Cleveland Clinic, if your cholesterol is below 150 you are heart-attack proof.
Vegetarian or Vegan: Remember to Keep it Plant-Based
Considering the fact that the first syllable of these words is "veg," you might reasonably conclude that vegetarians and vegans eat a lot of vegetables. While this is true for some, it is definitely not the reality for all.
It is very easy to avoid all animal products and still eat a diet full of poor food choices. Chips, white bread, sugar, soda and alcohol are all vegan. Vegetarians can load up on ice cream and cheesecake, and vegans can live on the non-dairy versions of these treats. It is completely possible to not eat animal products and still be in poor health due to the consumption of the standard American diet: processed food. It is important that you remember to consume plant-based foods, whether you decide to pursue a vegetarian or vegan diet.
References
- "Eat to Live"; Joel Fuhrman, MD; 2011
- "Prevent and Reverse Heart Disease"; Caldwell Esselstyn, MD; 2007
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