The Vegetarian Diet

Overview of a Vegetarian Diet

To follow a vegetarian diet, consuming mostly plant-based foods is the goal. Diets may include mostly fruits, vegetables, grains, and legumes. However, there are different variations to the vegetarian diet, these can be found in the chart below.

Lacto-Vegetarian: includes dairy products

Ovo-Vegetarian: includes eggs

Lacto-Ovo: includes both dairy and eggs

Pescatarian: includes fish, dairy and eggs

Flexitarian: mostly plant based while including some meat

The vegetarian diet comes with room for flexibility with these different variations of eating patterns. There are many reasons why someone would choose to follow a vegetarian diet. Some may choose not to eat meat due to their concern for animals and the welfare of livestock. Others have religious beliefs that follow a more plant-based eating pattern. Lastly, some choose to follow a vegetarian diet to lower their carbon footprint and for environmental sustainability causes.

Research on the Vegetarian Diet

There is a vast amount of research highlighting the benefits of following a more plant-based dietary pattern. Following even the strictest of the vegetarian variations (ovo-vegetarian or lacto-vegetarian), minimally processed plant-based diets can meet the necessary macronutrient requirements, including protein when managed well. One main benefit to health when eating more plant-based is consuming a high intake of dietary fiber. Research has shown that high fiber diets are connected to a greater production of short-chain fatty acids (SCFAs) within the intestines. Fiber is used by our “good” gut bacteria as a food source, and through a process called fermentation SCFAs are produced. SCFAs play a role in reducing inflammation, balancing lipids, improving immunity, and maintaining intestinal function. Individuals consuming a more plant-based diet consume more fiber and polyphenols which increases the diversity of the gut microbiota, improving overall health.  Consuming plant-based diets is also safe through all life stages, including pregnancy and lactation. The anti-inflammatory properties of plant-based diets, including lacto-ovo vegetarians, can help manage disease and lower risk of developing chronic conditions. Those choosing to follow a vegetarian diet should consume a variety of whole foods and regularly use fortified foods and/or supplements to ensure adequate intake of calcium, iron, and vitamin D.

Food Sources of Nutrients Commonly Deficient/Low Levels Within a Vegetarian Diet

• Iron

  Legumes, dark leafy greens (spinach, kale), dried fruit, prune juice, pumpkin seeds (pepitas), fortified cereals and breads

• Zinc

  Wheat germ, tofu, cashews, almonds, sunflower seeds, flax seeds, pumpkin seeds, chia seeds, fortified cereals

• Vitamin D

  fortified cow’s milk, soy milk, rice milk, or nut milk, outdoor sun exposure, supplementation may be required if a person does not drink milk or spend time in the sun

• Calcium

  fortified fruit juice, cow’s milk, or plant-based milk, and cereals, sesame seeds, tahini, kale and leafy greens, beans, chia seeds, broccoli

Conclusion

Is Following a Vegetarian Diet Right for Me?

As for any dietary pattern, nothing is one size fits all or perfect. There are many benefits in adopting a more plant-based pattern of eating. Research has shown that vegetarians, including lacto-ovo vegetarians, have a more diverse gut microbiome which is linked to better overall health outcomes long term. Vegetarian diets also provide protection against several common chronic diseases, such as cardiovascular disease, obesity, type 2 diabetes, and certain types of cancer. The flexibility of eating a vegetarian diet also makes this dietary pattern more appealing and less restricting. At the end of the day, we should aim to keep things simple and incorporate more plant derived foods in our diets.

References

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