Writer: Vani Agarwal
What Does Being Vegetarian Mean?
According to a dictionary definition, a vegetarian is a person who does not eat meat. However people with differing dietary patterns still call themselves vegetarian, as there are many different types.
Vegans, or total vegetarians, don’t eat meat, poultry, and fish. They also do not consume any products derived from animals, including eggs, dairy products like cheese and milk, and gelatin.
Lacto-ovo vegetarians are similar. They don’t eat meat, poultry, or fish, but do eat eggs and dairy products.
Lacto vegetarians eat no meat, poultry, fish, or eggs, but do consume dairy products. The key difference is that they avoid eggs.
Ovo vegetarians do not eat meat, poultry, fish, or dairy products, but do eat eggs.
Partial vegetarians may avoid meat but may eat fish, which would call them pesco-vegetarian or pescatarian. They also may avoid meat but eat poultry which makes them pollo-vegetarian. [1]
According to the person, vegetarianism can mean different things, but one thing they all have in common is refraining from eating meat.
Why Be Vegetarian?
There are a number of reasons one would want to transfer to a vegetarian diet. It can be a part of someone’s social identity and a major factor in their community. [3] For some, the cause is health concerns. They may move to a vegetarian diet because they are attracted by the health benefits it could bring for them. For others, it could be religious reasons. Some faiths encourage refraining from eating meat. Some are also concerned about animal welfare, as eating meat means killing an animal to do so. There may also be an excess amount of hormones or other substances that people may want to avoid in meat. [1] Additionally, a plant-based diet requires a significantly less amount of land to produce. Being vegetarian is more sustainable. [2]
Benefits of Being Vegetarian
A big reason people are vegetarian is the health benefits. Being on a plant-based diet can do wonders for your health and lower your risk for many diseases. Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol, and more vitamins. As a result, they're likely to have lower cholesterol levels overall and lower LDL cholesterol, which is harmful cholesterol. They also tend to have lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases.
Through abundant research, we know that vegetarians are less susceptible to heart diseases. Foods high in saturated fat and cholesterol can increase the risk of heart issues, and a vegetarian diet prevents that. [1] Red meat and processed meats have been known to be linked with certain cancers and reducing their consumption can lower your risk of developing cancer.
Being vegetarian can also benefit the environment. Animals have a large carbon footprint as they emit greenhouse gases. Additionally, meat-based diets require more resources than plant-based diets. Animals need more resources and land than plants to survive and grow. [4]
A vegetarian diet can also be more beneficial for your gut health. Gut microbiomes are communities of microbes such as bacteria that live in our digestive tract. By changing the foods we eat we can change our gut microbiome for the better. [5] If planned properly, you can reap the benefits of a vegetarian diet.
Negatives of Being Vegetarian
Many think that just because you have a vegetarian diet, you are healthier, but that's not necessarily the case. If you have more highly processed foods rather than plant-based foods in your diet, the risk for disease may increase. Vegetarian means no meat, which technically would mean you could still eat all sorts of junk food or highly processed foods, but that doesn't mean it's necessarily healthier. A big negative of vegetarian diets is nutrient deficiencies. Many essential nutrients and vitamins are not available in many plant-based diets. Common deficiencies include vitamin B12 vitamin D calcium and iron. [6] While some plant-based foods like legumes, tofu, or nuts can provide some protein, ensuring proper intake might require more focused planning and prepping. [7]
Should you be vegetarian?
At the end of the day, the decision to become a vegetarian is only your own. Think about your goals and what you hope to accomplish with your health and your impact on the world. While vegetarian diets can be cheaper, they also can be harder to find when traveling. They are also harder to follow in lower income, less-developed parts of the world where vegetarian alternatives to common foods are not easily accessible (for example, plant milk, vegan meat, other plant-based dairy products, etc). They can be healthier, but only if planned properly. Think about the pros and cons to see if it's something you can handle and something that works for your lifestyle.
Sources & Works Cited
[1] “Becoming a vegetarian”, 2024, Harvard Health https://www.health.harvard.edu/nutrition
[2] “Why do vegan?”, 2022, The Vegan Society https://www.vegansociety.com/go-vegan/why-go-vegan
[3] “Vegetarianism: Benefits, Types, And How You Can Become One”, 2020, Faunalytics https://faunalytics.org/vegetarianism-benefits-types-and-how-to-become-one/?
[4] “7 surprising benefits of a vegetarian diet”, 2021, EatLove https://www.eatlove.is/blog/benefits-vegetarian
[5] “Top 10 benefits of a vegetarian diet”, 2024, Good Food https://www.bbcgoodfood.com
[6] “The Pros & Cons of Vegetarian Diets”, 2024, Baton Rouge Clinic https://batonrougeclinic.com
[7] “Positives & Negatives of being a Vegetarian”, 2024, Youth in Food Systems https://seeds.ca/schoolfood
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