Demystifying Vegetarianism & Veganism

The terms vegetarianism and veganism are often shrouded in mystery. While both concepts focus on plant-based diets, there are key differences between them. Let’s delve further so that you understand which path best suits your dietary preference.

The Vegetarian Umbrella

Vegetarians generally exclude meats from their diet, but there are subtle differences among them. Here are the common categories of vegetarianism:

1. Ovo-lacto vegetarianism:
   • ✔️ Fruits, vegetables, grains, legumes, dairy products (milk, cheese, yogurt), eggs
   • 🚫 Meat, poultry, fish, seafood
2. Ovo vegetarianism:
   • ✔️ Fruits, vegetables, grains, legumes, eggs
   • 🚫 Meat, poultry, fish, seafood, dairy products
3. Lacto vegetarianism:
   • ✔️ Fruits, vegetables, grains, legumes, dairy products (milk, cheese, yogurt)
   • 🚫 Meat, poultry, fish, seafood, eggs
4. Veganism:
   • ✔️ Fruits, vegetables, grains, legumes, nuts, seeds, plant-based milk (soy, almond, coconut), plant-based protein sources (tofu, tempeh)
   • 🚫 All animal-derived products, including meat, poultry, fish, seafood, dairy, eggs, honey
5. Flexitarianism:
   • ✔️ Fruits, vegetables, grains, legumes, dairy products, eggs, occasional meat, poultry, or fish
   • 🚫 No strict exclusions, but the focus is on plant-based foods
6. Pollotarianism:
   • ✔️ Fruits, vegetables, grains, legumes, dairy products, eggs, poultry (chicken, turkey)
   • 🚫 Red meat, fish, seafood
7. Pescetarianism:
   • ✔️ Fruits, vegetables, grains, legumes, dairy products, eggs, fish, seafood
   • 🚫 Meat, poultry

Here is a summary table:

The Vegan Philosophy

Veganism extends beyond dietary preference. It is a lifestyle choice that avoids consuming all animal products and byproducts:

• Food: Meat, poultry, seafood, eggs, dairy products, honey
• Beyond food: Clothing, cosmetics, household products

Motivations for Plant-Based Diets

Vegetarianism are motivated by many factors such as:

• Cultural: In some countries like India, going meatless is the cultural norm.
• Ethical: Vegetarians want to reduce animal exploitation in farming practices.
• Religious: Religions like Buddhism and Hinduism advocate vegetarianism as a virtue.
• Environmental: Raising animals for food contributes to higher greenhouse emission than plant-based agriculture.
• Health: Plant-based ingredients are generally healthier due to lower amount of fat and cholesterol.

Do you know?
There are more than 100 million vegetarians in India. This makes India by far the country with the highest percentage of vegetarians (almost 10% of the population)!

Making the Choice

In choosing between vegetarian and vegan diets, here are some aspects to consider:

• Do you want to completely eliminate animal products from your lifestyle?
• Are there specific ethical concerns that you have regarding animal treatment?
• What are your health goals and can a plant-based diet support them?

How to Start?

Here is a simple guide to help people start practicing vegetarianism.

1. The big why
   • Take some time to reflect on your reasons for wanting to adopt a vegetarian lifestyle.
   • Understanding your motivations will provide a strong foundation and help you stay committed.
2. Start gradually
   • Take incremental steps in incorporating plant-based foods into your diet.
   • Begin with one meatless day per week, and gradually increase the frequency as you feel comfortable.
3. Plan ahead
   • Plan your meals ahead of time and stock up on staple ingredients like grains, beans and vegetables.
   • Experiment with vegetarian recipes and see whether they suit your taste buds.
4. Educate yourself
   • Pay attention to food labels to identify products that are free from animal-derived ingredients.
   • Look out for certifications like “vegetarian” and “vegan”.
5. Connect with support groups
   • Connect with other vegetarians for support, inspiration and recipe ideas.
   • Join online forums and social media groups to share experiences and get help.
6. Be patient and flexible
   • Transitioning to a vegetarian lifestyle is a journey, not a destination.
   • Allow for some flexibility and make adjustments to ensure that you meet your nutritional needs.

The Final Bite

Whether you choose vegetarianism or veganism, you are embarking on a journey of exploration and potential health benefits. There are countless resources available to help you transition into the new lifestyle. Always remember that plant-based diets can still be tasty and appetizing. So be patient as you explore, experiment and discover the power of plants on your plate!