Vegetarianism is a term that refers to a diet primarily based on plant-based products. However, there are several forms of vegetarianism: pesco-vegetarianism, ovo-vegetarianism, veganism, etc. They are generally differentiated by the type of proteins consumed. Let’s explore together the most well-known types of vegetarianism and what sets them apart.

The different types of vegetarianism

Flexitarianism: Flexitarians consume all foods but aim to reduce their consumption of animal-based foods.

Pesco-vegetarianism: Pesco-vegetarians exclude meat and poultry from their diet but consume fish and seafood.

Ovo-lacto-vegetarianism: Ovo-lacto-vegetarians exclude meat, poultry, fish, and seafood from their diet but consume eggs and dairy products.

Lacto-vegetarianism: Lacto-vegetarians exclude meat, poultry, fish, seafood, and eggs from their diet but consume dairy products.

Ovo-vegetarianism: Ovo-vegetarians exclude meat, poultry, fish, seafood, and dairy products from their diet but consume eggs.

Veganism: Vegans consume only plants. Indeed, they exclude meat, poultry, fish, seafood, dairy products, and eggs from their diet. They also do not consume honey.

Vegan lifestyle: Vegans exclude all animal-derived products from their diet as well as their lifestyle. For example, they do not wear wool or leather clothing and do not consume any products tested on animals.

Nutrients to watch

The nutrients to watch vary depending on the type of vegetarianism. Indeed, the more varied the diet, the lower the risk of nutritional deficiencies. Among the nutrients to watch are various vitamins, minerals, and omega-3s.

Vitamins to watch

Vitamin B12

This vitamin is found almost exclusively in animal-based foods. However, it is also found in some plant-based products fortified with vitamin B12. This is notably the case with fortified nutritional yeast and fortified plant-based beverages, such as soy or rice milk. For types of vegetarianism that include meat, poultry, fish, seafood, eggs, or dairy products daily, vitamin B12 deficiencies are generally not a concern. For individuals who consume enough vitamin B12-fortified products daily, deficiencies are also not an issue. However, if the amounts consumed are insufficient, it is also possible to take a supplement to meet vitamin B12 needs. (You can find it in these supplements: Pure B Complex from XPN World, and Methyl Syner-B from ATP Lab.)

Vitamin D

In general, few foods contain vitamin D. The best sources of this vitamin are fortified milk and fortified plant-based beverages. Additionally, the body can also produce vitamin D when exposed to sunlight. However, in Canada, sufficient sunlight to produce this vitamin is not available year-round. Therefore, from October to April, it is recommended to take a supplement to meet vitamin D needs, regardless of diet. (You can get it here )

Minerals to watch

Iron

Many plant-based foods contain iron. Among the best sources are legumes, dark green leafy vegetables, whole grains, nuts, and seeds. However, the absorption rate of plant-based iron is much lower than that of animal-based iron. To maximize absorption, it is recommended to consume it with a source of vitamin C, which is mainly found in fruits and vegetables.

Calcium

For vegetarians who consume dairy products daily, calcium needs should be met since these products are good sources of this mineral. However, in the plant kingdom, there are other good sources of calcium. Among these are almonds, edamame, kale, bok choy, and white beans. There are also calcium-fortified products, such as plant-based beverages and tofu prepared with calcium sulfate. (Available in Total Defense from ATP Lab and in Vitamin C + Calcium from XPN World).

Zinc

The best sources of zinc are generally protein-rich foods like meat, poultry, fish, and seafood. However, for vegetarians who do not consume these foods, zinc is also found in legumes, nuts, tofu, tempeh, dairy products, and eggs. (Available in various versions here)

Iodine

Sources of iodine include fish, seafood, and dairy products. However, for vegetarians who do not consume these products, there are few plant-based foods that contain iodine. Therefore, the simplest way to meet the needs of these vegetarians is to use a little iodized salt. Indeed, only 2.5 ml (½ tsp) is enough to meet daily iodine needs. (Also available in Total Defense from ATP Lab)

Omega-3s

Sources of omega-3s include fish, seafood, nuts, vegetable oils, and some fortified products like eggs and milk. However, fish and seafood are the best sources of omega-3s. For flexitarians and pesco-vegetarians who consume them regularly, omega-3 deficiencies are generally not an issue. However, for individuals who do not consume fish or seafood weekly or exclude them from their diet, it is recommended to eat plant-based omega-3s daily to meet needs. The best plant sources of omega-3s include walnuts, canola oil, and ground flaxseeds. (See the Omega 3 Collection)

Despite the fact that there are some nutrients to watch when following a vegetarian diet, it is entirely possible to be vegetarian and have a healthy diet that meets daily nutritional needs. Finally, if you want help or support in your approach, it is possible to consult a healthcare professional or a dietitian who can provide you with more information and offer personalized service according to your needs.

References

1. https://nutrition.umontreal.ca/wp-content/uploads/sites/45/2019/11/Viens-manger_v%C3%A9g%C3%A9tarisme.pdf
2. https://www.unlockfood.ca/fr/Articles/Vegetarisme/Ce-qu%E2%80%99il-faut-savoir-au-sujet-de-la-planification-d%E2%80%99un-regime-vegetarien-sain.aspx
3. https://www.unlockfood.ca/fr/Articles/Vegetarisme/Quatre-mesures-a-prendre-pour-avoir-un-regime-vegetalien-equilibre.aspx

Article written by:

Marie-Noël Marsan, written in 2022.