Vegetarianism is a term that refers to a diet primarily based on plant-based products. However, there are several forms of vegetarianism: pescetarianism, ovo-vegetarianism, veganism, etc. They are generally distinguished by the types of protein consumed. Let's take a look at the best-known types of vegetarianism and what sets them apart.

The different types of vegetarianism

Flexitarianism : Flexitarians consume all types of food, but seek to reduce their consumption of animal-derived foods.

Pescetarianism : Pescetarians exclude meat and poultry from their diet, but consume fish and seafood.

Lacto-ovo 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 only consume plant-based foods. Indeed, they exclude meat, poultry, fish, seafood, dairy products and eggs from their diet. They also do not consume honey.

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

Nutrients to monitor

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 monitor

Vitamin B12

This vitamin is found almost exclusively in animal-derived foods. However, it is also present in some plant-based products fortified with vitamin B12. This is notably the case for 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 on a daily basis, vitamin B12 deficiencies are generally not a concern. For individuals who consume sufficient 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: the Pure B Complex by XPN World, and the Methyl Syner-B by ATP Lab.)  

Vitamin D

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

Minerals to monitor

The iron

Several plant-based foods contain iron. Among the best sources are legumes, green leafy vegetables, whole grains, nuts and seeds. However, the absorption rate of iron from plant sources is much lower than that of iron from animal sources. To maximize its absorption, it is recommended to pair 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 them 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 the Total Defense by ATP Lab and in the Vitamin C + Calcium from XPN World).

Zinc

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

Iodine

Iodine sources 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 for these vegetarians to meet their needs is to use a little iodized salt. Indeed, only 2.5 mL (½ tsp) is enough to meet the daily iodine requirement. (Also available in ATP Lab's Total Defense)

Omega-3s

Sources of omega-3 include fish, seafood, nuts, vegetable oils and certain fortified products such as eggs and milk. However, fish and seafood are the best sources of omega-3. For flexitarians and pescatarians who consume them on a regular basis, omega-3 deficiencies are generally not an issue. However, for individuals who do not eat fish or seafood every week or exclude them from their diet, it is recommended to consume plant-based omega-3s daily to meet needs. The best plant sources of omega-3 include walnuts, canola oil and ground flaxseeds. (see the Collection Omega-3)

Although there are certain nutrients to watch when following a vegetarian diet, it is perfectly possible to be vegetarian and have a healthy diet that meets daily nutritional needs. Finally, if you would like help or support in your approach, you can 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, Nutritionist