Because it is rich in fiber, cereals, fruits and vegetables, vegetarian food has benefits such as reducing the risk of cardiovascular disease, cancer and helping to control weight and intestinal transit, as well as protecting the lives of animals.
However, like any diet, when the diet is not well done or when it is very restricted in the variety of foods, the vegetarian lifestyle can carry disadvantages such as an increased risk of problems such as anemia, osteoporosis and constipation.
Here are all the differences and pros and cons of each type of vegetarianism.
In this type of diet, all kinds of meats, fish, seafood and their derivatives, such as hamburger, ham, chorizo and chorizo, are excluded from the diet, however eggs, milk and dairy products are allowed as animal foods, which increases the variety of foods, but there are also vegetarians who prefer to consume only milk or only eggs in the diet.
Decreased cholesterol consumption;
Energy restriction;
This is the easiest type of vegetarianism to follow, as it allows you to consume a greater variety of food preparations that use milk and eggs in the recipe. See the sample menu here.
Animal foods such as honey, eggs, meat, fish, milk and their derivatives are not consumed in this type of food.
Eliminate cholesterol intake from the diet;
Loss of milk as a source of dietary calcium;
In this type of vegetarianism, cow’s milk is replaced by vegetable milk, such as soy and almonds, and the egg is replaced by sources of plant protein, such as soy, lentils and beans. Learn how to make vegan chocolate at home.
In addition to not consuming any animal food, consumers for life do not use direct animal products, such as wool, leather and silk, or animal-tested cosmetics.
Eliminate cholesterol intake from the diet;
Loss of milk as a source of dietary calcium;
To respect the vegan lifestyle, you should pay attention to the ingredients of all kinds of products, such as cosmetic creams, makeup, clothing, shoes and accessories.
To better understand this, see an example vegetarian diet menu and find out which plant foods are high in protein.
They only eat raw foods, with only vegetables, fruits, nuts and sprouted seeds included in the diet.
Eliminate the consumption of processed foods;
Reduce the variety of foods;
Its main drawback is the reduction in the amount of protein consumed, since legumes such as beans, soybeans, maize and peas, main sources of plant-based proteins, are also excluded from the diet. In addition, the variety of foods is very limited, which is also due to the difficulty of finding fresh foods. See more details and an example menu of this diet here.
They feed exclusively on fruits, thus avoiding all foods of animal origin, roots and germs. Its main characteristic is that in addition to the refusal to contribute to the exploitation and death of animals, they also refuse to participate in the death of plants.
Protection of the environment, animals and plants;
Maximum food restriction, difficult to meet;
Ideally, this type of vegetarian diet should be accompanied by a doctor and nutritionist, as it is generally necessary to use dietary supplements in iron, calcium and vitamin B12. In addition, it is important to remember that the vitamin B12 supplement should be consumed by everyone. types of vegetarians, as this vitamin is not found in plant-based foods. Learn how to avoid a lack of nutrients in your vegetarian diet.