In recent years, various forms of vegetarianism have become increasingly popular in western countries. The most common reasons given for adopting a vegetarian diet include ethical concerns with animal agriculture and slaughter, environmental issues (pollution linked to producing animal products) and the increasingly well-documented benefits of a plant-based diet on overall human health.
Types of Vegetarianism
Plant-based eating encompasses a range of practices that exclude animal products to varying degrees. Here are the different types of vegetarianism:
|
Animal Products Permitted |
| Type of Vegetarian |
Meat |
Poultry |
Seafood |
Milk and Eggs |
| Flexitarian (e.g., Mediterranean diet)
|
Yes, but only small amounts |
Yes |
Yes |
Yes |
| Pollotarian |
No |
Yes |
Yes |
Yes |
| Pescatarian |
No |
No |
Yes |
Yes |
| Lacto-Ovo Vegetarian |
No |
No |
No |
Yes |
| Vegan |
No |
No |
No |
No |
No matter the type, vegetarian diets focus on plant-based foods such as fruits, vegetables, whole grains, nuts and seeds, legumes, tofu and other plant proteins.
Why Is It Beneficial?
A vegetarian diet is associated with a lower risk of many diseases. These benefits can be attributed to the high fibre, mineral, polyphenol and antioxidant content of plant foods. Studies have shown that this type of diet lowers blood pressure, blood sugar (glucose), bad cholesterol (LDL) and body weight. This results in a reduced risk of cardiovascular disease, diabetes, certain cancers and cognitive decline.
Some factors behind these benefits include an anti-inflammatory effect, an improved microbiota (good gut bacteria) and a lower caloric intake due to a higher fibre content. Maintaining a varied diet is essential, as these benefits cannot be derived from one food group alone. Similarly, eating a balanced diet, choosing nutrient-rich products and opting for minimally processed foods are all crucial. A vegetarian diet that includes many highly processed foods has been shown to lose its protective effects. Some examples of low-quality plant-based foods include fruit juices, refined grain products, potatoes (when processed into fries or chips), sugary drinks and other sweets.
For these reasons, vegetarianism doesn’t only mean excluding animal products; it should also include high-quality plant-based products.
How to Get Started
A vegan meal is structured in much the same way as an omnivore’s meal, apart from the protein source. For lunch and dinner, your main course should be one-half vegetables, one-quarter whole-grain starches and one-quarter plant-based protein. Vegetable proteins that can take the place of meat include legumes, tofu, tempeh, textured vegetable protein and seitan. Nuts, seeds and fortified plant-based beverages can also serve as an additional source of protein and various nutrients. In addition, fruit provides key vitamins and minerals, making it a great option to finish off a meal.
The following table shows an example of a balanced vegan menu.
| Breakfast: Oatmeal with Nuts and Fruit |
| Rolled oats,cooked |
150 mL (⅔ cup) |
| Almonds |
60 mL (¼ cup) |
| Ground flaxseed |
30 mL (2 tbsp.) |
| Figs |
2 |
| Fortified plant-based beverage |
250 mL (1 cup) |
| Lunch: White Bean, Quinoa and Broccoli Salad |
| Legumes, cooked (white beans) |
175 mL (¾ cup) |
| Quinoa, cooked |
125 mL (½ cup) |
| Broccoli, cooked |
250 mL (1 cup) |
| Olive oil and nutritional yeast vinaigrette |
30 mL (2 tbsp.) |
| Kiwis |
2 |
| Dinner: Tofu and Green Vegetable Stir-Fry with Barley |
| Firm tofu (check ingredient list for calcium sulphate) |
150 g |
| Kale, cooked |
125 mL (½ cup) |
| Bok choy, cooked |
125 mL (½ cup) |
| Barley, cooked |
125 mL (½ cup) |
| Canola oil for cooking |
15 mL (1 tbsp.) |
| Orange |
1 |
Myths
Some people believe that a plant-based diet makes you more prone to nutritional deficiencies. However, the idea that an omnivorous diet automatically provides all the vitamins and minerals you need is a misconception, especially if the products you eat are highly processed. On the other hand, it is completely possible to meet all your nutritional needs through a balanced, high-quality plant-based diet. The above menu can be used to meet your iron and calcium needs, two nutrients that are often a concern for vegetarians.
The only exception is vitamin B12. This vitamin is only found in animal products, since it is produced by bacteria. Originally, our ancestors met their needs by ingesting soil and insects along with their food. As hygiene has improved, vitamin B12 has disappeared from today’s plant products. This means that it must be obtained through supplements or fortified foods such as nutritional yeast and plant-based beverages.
In short, a diet rich in high-quality, minimally processed plant-based products is a great way to improve your health. It also has a small environmental footprint and is generally less expensive, which is good for the planet and your wallet!