What is a Vegetarian?

What is a Vegetarian?

A diet that avoids the consumption of one or more types of animal-based foods, especially animal meat, is the answer to the question of what a vegetarian is. It is a diet that includes the consumption of plant-based foods. Accordingly, animal foods are either consumed in limited amounts or not at all. A diet that avoids eating red/white meat in particular is the clearest answer to the question of what a vegetarian is.

The term vegetarian was first used by the public around 1840, probably as a term describing the characteristics of a person who eats vegetables.

The term vegetarianism became popular in Western Europe in the following years with the establishment of national vegetarian societies and the International Vegetarian Union. However, it is thought that the vegetarian tradition is much older in India, where the oldest records date back to several centuries BC.

What are The Types of Vegetarians?

The vegetarian diet is divided into various subgroups.

The answer to the question of what a vegetarian does not eat may vary depending on the type of vegetarian:

1. Lacto-Ovo Vegetarianism:

This term, which is derived from the combination of the Latin words milk (lacto) and egg (ovum);

• Egg,
• Milk,
• Cheese,
• Butter,
• Yogurt,
• Sour cream,
• Ice cream

And represents vegetarians who include other dairy products in their diet; but exclude animal-based meats such as beef, fish, chicken.

There are also those who adopt lacto-ovo vegetarianism, the most traditional version of vegetarianism, not for health reasons, but for religious and cultural reasons.

For example, people who believe in Hinduism and Buddhism prefer a lacto-ovo vegetarian diet.

2. Lacto-Vegetarianism:

The only element that distinguishes a lacto-vegetarian diet from lacto-ovo vegetarianism is the exclusion of eggs and egg-based products from the diet.

In this diet;

• Meat and meat products,
• Seafood
• And eggs are not consumed, while dairy products such as cheese,
• Butter,
• Sour cream,
• Yoghurt and ice cream

can be consumed.

3. Ovo-Vegetarianism:

The difference between the ovo-vegetarian diet and lacto-ovo vegetarianism is that milk and dairy products (cheese, yogurt, butter, etc.) are not consumed. As can be understood from the word ovo, eggs and products made with eggs are included in the diet. It is known that eggs are a food rich in protein, omega-3 fatty acids and vitamin B12.

4. Semi-Vegetarianism:

Red meat is not consumed, and chicken and fish are consumed in limited amounts. Those who follow the semi-vegetarian diet list consume eggs, milk and dairy products freely.

5. Pesco-Vegetarianism (Pescatarian):

Pescatarian diets do not include poultry, red meat and dairy products and eggs. However, fish can be consumed in this diet.

6. Polo Vegetarianism:

Red meat consumption is avoided in this diet. In addition to plant foods, only animal-based poultry such as chicken and turkey are consumed.

7. Vegan:

Vegan nutrition only sees the consumption of plant foods as appropriate. This includes fruits, vegetables, grains, nuts, seeds and legumes. No food of animal origin is appropriate for consumption.

As a result, each individual can find a type of vegetarianism that suits their personal preferences. The important point here is to plan a vegetarian diet well. Vegetarian individuals should increase the variety of foods in their diet in order to avoid conditions such as vitamin and mineral deficiencies. In this way, some health problems seen in vegetarian individuals can be prevented.

If you are a vegetarian, adopt one of the vegetarian types or are considering becoming a vegetarian, you may consider getting help from a nutrition expert.

What is The Difference Between Vegetarian and Vegan Diets?

Vegetarians do not consume meat products, while vegans do not consume any products derived from animals. This includes cheese, yogurt, milk, eggs, and honey.

Vegetarians are interested in whether or not meat is present in a meal. Every ingredient in a meal is important for vegans. Even a small amount of animal milk is enough for them not to consume that meal.

Vegetarians can get the protein they cannot get from meat from other animal foods. Vegans, on the other hand, have to find plant-based alternatives.

Only food is important for vegetarians. Vegans, on the other hand, do not consume animal foods and do not wear clothes made from products derived from animals.

Vegans do not use every make-up product and prefer products from brands that do not test on animals.

People who follow a vegan diet need to plan their diets more carefully and support their nutrition with vitamin B12, vitamin D, calcium, iron, and zinc nutritional supplements.

What are The Benefits of a Vegetarian Diet?

Vegetarians have a healthier diet than those who consume meat, and consume more foods rich in vitamin E, fiber, and vitamin C. This provides healthy weight loss and contributes to the improvement of heart health. In order to benefit from a vegetarian diet in the best way, it is best to prefer healthy plant-based foods containing vitamins and minerals.

The benefits of a vegetarian diet are as follows:

• Since fiber-rich foods are consumed, the digestive system works healthily.
• Since cholesterol intake decreases due to not consuming meat, heart health is protected.
• Supports weight loss.
• Helps reduce the risk of kidney and gallstone formation.
• Increases antioxidant intake thanks to its flavonoid content.

What are The Nutrients That Benefit The Body And are Needed By The Body?

Calcium and Vitamin D:

Dark green vegetables can be consumed if the calcium found in milk and dairy products is not taken into the body. In addition, cabbage, broccoli, turnip greens and kale also contain calcium.

Vitamin D is also among the vitamins that play an important role in bone health. Soy, rice milk and some cereal products also contain vitamin D.

Vitamin B12:

Vitamin B12 is an important vitamin for the production of red blood cells. This vitamin B12 is found almost exclusively in animal products.
For this reason, it can be difficult to get enough B12 in a vegan diet.
At this point, it is important for vegans to take vitamin supplements, vitamin-enriched cereals, and enriched soy products.

Protein:

Protein helps keep the skin, bones, muscles and organs healthy. Consuming a variety of plant-based foods throughout the day also provides sufficient protein. Plant-based sources include soy products, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 Fatty Acids:

Vegetarians who do not eat fish or do not include sources of omega-3 fatty acids in their diets should add omega-3-enriched products to their diets. Omega-3 fatty acids are found in canola oil, soybean oil, walnuts, ground flaxseed, and soybeans.

Iron and Zinc:

Iron, which is important for red blood cells, is found in beans and peas, lentils, fortified cereals, whole grain products, dark green leafy vegetables, and dried fruits.

To help the body absorb iron from plants, it is necessary to consume foods rich in vitamin C while eating foods containing iron. Foods rich in vitamin C include strawberries, citrus fruits, tomatoes, cabbage, and broccoli.

Iodine:

Important for thyroid hormone, iodine can affect the immune system when not taken in. Iodine can be easily added to foods by using iodized salt.

What are The Nutritional Recommendations for Vegetarians?

It is important to create a balanced and healthy diet when switching to a vegetarian diet.

Here are some general recommendations for those switching to a vegetarian diet:

Various Protein Sources:

Focus on various plant protein sources instead of meat and fish. Legumes (lentils, chickpeas, beans), tofu, vegetables, grains and nuts are good sources of protein.

Adequate Iron Intake:

Pay attention to iron intake in a meat-free diet. Consuming iron-containing green leafy vegetables (spinach, chard), legumes, grains and dried fruits can help meet iron needs. You can increase iron absorption with foods containing vitamin C.

Vitamin B12 Supplements:

Vitamin B12 is generally found in animal products, so it is important for vegetarians to regularly consume vitamin B12 supplements or foods containing vitamin B12 (such as soy milk, cereals).

Omega-3 Fatty Acids:

Instead of omega-3 fatty acids from animal sources such as fish oils, you can get them from plant sources (Chia Seeds, Flax Seeds, Walnuts).

Meeting Your Calcium Needs:

Consider alternatives such as almond milk, soy milk, hazelnuts, powdered citrus peel, or calcium supplements to meet your calcium needs without dairy products.

Vegetables and Fruits in Different Colors:

Eating vegetables and fruits in different colors helps you get different nutrients. This can help you meet the vitamins and minerals your body needs.

Foods Containing Grains and Bran:

You can support your intestinal health by choosing high-fiber foods such as whole grains, whole wheat products, and oatmeal.

Balanced Fat Intake:

Focus on foods containing healthy fats. Oils such as olive oil, avocado, nuts, and seeds are healthy fat sources.

Well-Planned Meals:

Plan a balanced meal with protein, carbohydrates, fat and fiber at each meal. This will help you get the nutrients your body needs.

Be Careful with Water Consumption:

Don’t forget to drink enough water. Water is important for your overall health and digestive system.

What Can Vegetarians Consume?

1. Protein Sources:

• Dried beans,
• Dried peas,
• Red-yellow-green lentils,
• Chickpeas,
• Dried legumes such as broad beans,
• Tofu,
• Soy milk,
• Tempeh,
• Soybeans,
• Soy products such as tofu,

Spirulin and eggs, fish and dairy products can be added according to some vegetarian types.

2. Nuts:

• Peanuts,
• Walnuts,
• Hazelnuts,
• Pistachios,
• Cashews,
• Almonds

Nuts such as are rich in protein, fiber, folic acid, potassium, vitamin E, selenium, phytochemicals and unsaturated fatty acids such as omega-3.

3. Seeds:

• Flaxseed,
• Sunflower seeds,
• Sesame seeds,
• Pumpkin seeds,
• Chia,

4. Fruits:

• Strawberries,
• Watermelon,
• Peach,
• Pear,
• Orange

All fruits.

5. Vegetables:

• Leafy greens,
• Tomatoes,
• Cucumbers,
• Carrots,
• Potatoes,
• Garlic,
• Onions,

All vegetables.

6. Grains:

• Wheat,
• Oats,
• Barley,
• Rice,
• Corn,
• Quinoa

All grains.

7. Healthy Fats:

• Olive Oil,
• Avocado,
• Coconut Oil,
• Sunflower Oil

What Foods Should Vegetarians Avoid?

Vegetarianism has variations, each with different restrictions. The most popular form of vegetarianism, lacto-ovo vegetarianism, involves not eating any meat, poultry, or fish. Other vegetarian varieties may also avoid foods such as dairy and eggs.

The strictest type of vegetarianism, a vegan diet, prohibits the consumption of any animal products, including meat, poultry, fish, eggs, milk, and fur.

A vegetarian diet may require avoiding the following foods, depending on a person’s needs and preferences:

Meat:

Beef

Poultry:

Chicken and Turkey

Fish and Shellfish:

This restriction does not apply to pescatarians.

Meat-Based Ingredients:

Gelatin, carmine, isinglass, oleic acid, and suet.

Eggs:

This restriction applies to vegans and lacto-vegetarians.

Dairy Products:

These restrictions on milk, yogurt, and cheese apply to vegans and ovo-vegetarians.

Other Animal Products:

Vegans may choose to avoid honey, beeswax, and pollen.

Does Being Vegetarian Help You Lose Weight?

Becoming a vegetarian may aid in weight loss, but weight loss can vary depending on an individual’s eating habits, lifestyle, and other factors.

Here are some of the positive effects of a vegetarian diet on weight loss:

Lower Calorie Density:

Plant-based foods tend to have a lower calorie density. Plant-based foods, such as vegetables, fruits, legumes, and whole grains, can provide more volume and fewer calories, which can help you feel full and help you control weight.

Higher Fiber Content:

Vegetarian diets often include foods that are high in fiber. Fiber slows digestion, increases feelings of fullness, and reduces the risk of overeating.

Lower Saturated Fat and Cholesterol Intake:

Reducing or eliminating meat and other animal products can reduce saturated fat and cholesterol intake. This can contribute positively to heart health and weight control.

Encouraging Healthier Eating Habits:

A vegetarian diet encourages the consumption of healthy foods such as more fruits, vegetables, legumes, and whole grains. This can improve overall diet quality. And it can support weight loss.

Consume Less Processed Foods:

Vegetarians generally prefer less processed foods. And they consume more whole, natural foods.

This can support a healthy weight loss process.

However, the process may not be the same for everyone.

A vegetarian diet can be healthy, too.

However, it should still be balanced and varied.

In addition, the weight loss process varies depending on a person’s lifestyle, physical activity level, metabolism, and other personal factors.

Therefore, it is important to consult a health care professional or nutritionist before making any dietary changes for the purpose of weight loss.