11 Different Types of Vegetarian Diets

The debate over whether humans are naturally vegetarians or omnivores has persisted for years. While it is clear from an evolutionary and anatomical perspective that humans can consume both plant and animal products, many choose vegetarianism for various reasons.

These reasons include health benefits, ethical considerations regarding animal welfare, environmental sustainability, and religious beliefs. Indeed, the decision to adopt a vegetarian lifestyle is often driven by a combination of these factors.

There are various types of vegetarian diets, each with specific guidelines and preferences.

In this article, we will explore the different types of vegetarianism, detailing what each diet includes and excludes, and discussing the scientific basis and potential health impacts of each dietary choice.

Understanding these distinctions can help individuals choose the vegetarian diet that best aligns with their personal health goals, ethical beliefs, and lifestyle preferences.

11 Different Types of Vegetarian Diets

Scientific evidence supports the health benefits of a vegetarian diet, such as a lower risk of chronic diseases including heart disease, diabetes, and certain cancers.^[1] Ethically, many vegetarians seek to avoid the cruelty and exploitation associated with meat production.

Environmentally, reducing meat consumption can significantly lower greenhouse gas emissions,^[2] decrease water usage,^[3]and reduce the ecological footprint of food production. Religiously, traditions such as Hinduism, Buddhism, and Jainism advocate for vegetarianism based on principles of nonviolence and respect for all living beings.

However, vegetarianism is not a monolithic practice. Vegetarianism encompasses a wide range of dietary practices, each with its own unique guidelines and benefits. Understanding these distinctions can help individuals choose the vegetarian diet that best aligns with their personal health goals, ethical beliefs, and lifestyle preferences.

Here are the eleven different kinds of vegetarian diets explained in detail:

1. Lacto-Vegetarian

Lacto-vegetarians consume dairy products but exclude meat, poultry, fish, and eggs. This diet allows for the intake of milk, cheese, yogurt, and other dairy-based foods, which provide essential nutrients such as calcium, vitamin D, and protein. However, lacto-vegetarians need to ensure they get adequate protein and other nutrients typically found in eggs and meat through other sources like legumes, nuts, and seeds.

2. Ovo-Vegetarian

Ovo-vegetarians include eggs in their diet but avoid meat, poultry, fish, and dairy products. Eggs are a rich source of high-quality protein, vitamins, and minerals such as vitamin B12 and choline. This diet can be beneficial for those who want to avoid dairy due to lactose intolerance or other reasons while still obtaining essential nutrients from eggs.

3. Lacto-Ovo Vegetarian

Lacto-ovo vegetarians consume both dairy products and eggs but exclude meat, poultry, and fish. This is the most common type of vegetarian diet and provides a balanced intake of nutrients. Dairy products offer calcium and vitamin D, while eggs provide high-quality protein and essential vitamins. This diet is easier to maintain and can provide all necessary nutrients if well-planned.

4. Vegan

Vegans avoid all animal products, including meat, poultry, fish, dairy, eggs, and often honey and gelatin. The vegan diet is based entirely on plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. This diet is chosen for health benefits, ethical concerns, and environmental reasons.

Vegans need to carefully plan their diet to ensure they get enough protein, vitamin B12, iron, calcium, and omega-3 fatty acids from plant-based sources or supplements.

5. Raw Vegan

Raw vegans follow a diet consisting of unprocessed vegan foods that have not been heated above 40–49 °C (104–120 °F). This diet includes raw fruits, vegetables, nuts, seeds, and sprouted grains.

Proponents believe that raw foods retain more nutrients and enzymes than cooked foods. However, this diet can be challenging to maintain and may lead to deficiencies in certain nutrients that are more bioavailable in cooked foods.

6. Whole-Food, Plant-Based

A whole-food, plant-based diet focuses on consuming whole, unprocessed plant foods, minimizing refined and processed foods, and animal products, while a raw vegan diet strictly includes only raw, unprocessed plant foods that have not been heated above 104-120°F (40-49°C).

This diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, promoting nutrient-dense and fiber-rich foods and considered environmentally friendly. It is associated with lower risks of chronic diseases and improved overall health but requires careful planning to avoid nutrient deficiencies.

7. Pescatarian

Pescatarians include fish and seafood in their diet but exclude meat and poultry. Some pescatarians may also consume dairy and eggs. This diet provides the benefits of a vegetarian diet while adding omega-3 fatty acids from fish, which are essential for heart and brain health. However, there are concerns about overfishing and mercury contamination in fish.

8. Flexitarian

Flexitarians follow a primarily vegetarian diet but occasionally include meat, fish, or poultry in moderation. This flexible approach allows individuals to enjoy the benefits of a plant-based diet while not entirely giving up animal products. It can be a practical option for those transitioning to vegetarianism or seeking a balanced diet without strict restrictions.

9. Fruitarian

Fruitarians primarily consume fruits, nuts, and seeds, with limited or no intake of other plant-based foods. This diet is based on the belief that fruits are the most natural food for humans. While it is rich in vitamins and antioxidants, it can be highly restrictive and may lead to nutritional deficiencies, such as protein, vitamin B12, calcium, and essential fatty acids.

10. Macrobiotic

A macrobiotic diet emphasizes reducing animal products, eating locally grown, seasonal foods, and consuming meals in moderation. It focuses on whole grains, beans, and locally grown vegetables, occasionally including fish, while avoiding processed foods, sugar, and refined oils. Unique to this diet is the inclusion of Asian and sea vegetables like seaweed. The macrobiotic diet promotes holistic health and is believed to have healing qualities, though it requires careful planning and knowledge of specific ingredients.

11. Jain Vegetarian

Jain vegetarians follow a strict diet that excludes all animal products, including meat, fish, poultry, and eggs, as well as root vegetables like potatoes, onions, and garlic. This diet is based on the principle of ahimsa, or nonviolence, to avoid harming living organisms. It is high in fiber and adheres to ethical and religious principles, but it may lack variety and can be challenging to follow strictly.

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What are the Differences Between Different Types of Vegetarian Diet?

Here is a table that outlines various types of vegetarian diets based on their popularity, their potential benefits, and drawbacks:

What is the Most Common Type of Vegetarian?

The most common type of vegetarian is the Lacto-Ovo Vegetarian. This diet excludes meat, poultry, and fish but includes dairy products and eggs. It provides a balanced intake of essential nutrients, making it easier to maintain and popular among those transitioning from a meat-based diet.

What is a Pure Vegetarian Called?

A pure vegetarian is referred to as a Vegan. Vegans exclude all forms of animal products, including meat, poultry, fish, dairy, eggs, and often honey and gelatin. The vegan diet is based entirely on plant-based foods and is chosen for various reasons, including health benefits, ethical concerns, and environmental considerations.

Which Type of Vegetarian is Healthiest?

Determining the healthiest type of vegetarian diet depends on individual nutritional needs, lifestyle, health goals and how well the diet is planned. Among the different types of vegetarian diets, the lacto-ovo vegetarian diet is often considered the healthiest for many individuals. It includes a variety of nutrient-rich foods like dairy and eggs, which provide essential proteins and vitamins. Additionally, it allows for more diverse meal options, making it easier to maintain a balanced and satisfying diet.

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Summing Up

Vegetarian diets vary widely, offering options for different tastes, health goals, and ethical beliefs. Whether you choose to be a lacto-vegetarian, ovo-vegetarian, lacto-ovo vegetarian, vegan, raw vegan, whole-food, plant-based, pescatarian, flexitarian, fruitarian, macrobiotic, or Jain vegetarian, each type has its own set of benefits and challenges.

Understanding these differences can help you select the best diet for your lifestyle and health needs. However, incorporating more plant-based foods into your diet, regardless of the type of vegetarianism, can lead to significant health benefits and a positive environmental impact.

References

1. Key TJ, Davey GK, Appleby PN. Health benefits of a vegetarian diet. Proceedings of the Nutrition Society. 1999;58(2):271-275. doi:10.1017/S0029665199000373
2. Scarborough, P., Appleby, P.N., Mizdrak, A. et al. Dietary greenhouse gas emissions of meat-eaters, fish-eaters, vegetarians and vegans in the UK. Climatic Change 125, 179–192 (2014). https://doi.org/10.1007/s10584-014-1169-1
3. Vanham, D., Hoekstra, A., & Bidoglio, G. (2013). Potential water saving through changes in European diets. Environment International, 61, 45-56. https://doi.org/10.1016/j.envint.2013.09.011