What Does Vegetarian Really Mean?
What Does Vegetarian Really Mean?
This month, I’m doing a three-part series to clarify common misconceptions about vegetarianism. Today’s post examines the meaning of the term 'vegetarian,' its history, and how the concept of 'plant-based' fits into this context. Next, I’ll address common myths and misconceptions about vegetarian diets, including whether they are automatically healthier. After that, I’ll close the series with a discussion on vegetarian nutrition across the lifespan, covering special considerations for children, teens, pregnancy, and older adults.
What Does It Mean to Be Vegetarian?
At its core, a vegetarian diet means choosing not to eat meat, poultry, or fish. That sounds simple, but it is not as straightforward as it seems. There are various types of vegetarian diets, and the boundaries can blur depending on culture, tradition, or personal preference.
Most people think of a vegetarian diet as one that includes fruits, vegetables, grains, beans, nuts, and seeds, while avoiding animal flesh. However, many vegetarians do include some animal-derived foods such as dairy products or eggs. Others avoid all animal products altogether.
A Look at the Different Types
Here are the most common variations you’ll hear about:
Lacto-vegetarian: Includes dairy foods like milk, cheese, and yogurt, but no meat, poultry, fish, or eggs.
Ovo-vegetarian: Includes eggs, but no meat, poultry, fish, or dairy products.
Lacto-ovo vegetarian: Includes both dairy and eggs, but no meat, poultry, or fish. This is the most common form of vegetarianism in the United States.
Pescatarian: Sometimes grouped with vegetarians, though technically not vegetarian, since it includes fish and seafood.
Vegan: Excludes all animal products, including dairy, eggs, and often honey. This is considered the strictest form and is sometimes confused with vegetarianism in general.
Some versions not listed here are stricter; however, those are not considered healthy, sustainable, or commonly used.
The differences matter because what someone eats as a vegetarian can vary significantly depending on the approach they follow.
Plant-Based Eating and How It Fits In
The term ‘plant-based’ is thrown around a lot these days, but it does not always mean vegetarian or vegan. Plant-based eating refers to a diet that emphasizes plants as its foundation. Someone who is plant-based might eat primarily fruits, vegetables, whole grains, legumes, nuts, and seeds, but still include small amounts of animal products.
Plant-based is more about the pattern of eating than a strict definition. For some people, this approach is flexible, allowing them to incorporate more plant-based foods into their diet without having to eliminate animal products. For others, it overlaps with vegetarian or vegan choices. I’ve had people tell me they are “100% plant-based,” which is another term for “vegan.”
Flexitarian is What Exactly?
Another term you may hear alongside 'vegetarian' or 'plant-based' is 'flexitarian'. A flexitarian diet is primarily plant-based, but allows for occasional consumption of meat, poultry, or fish. Think of it as a flexible approach to incorporating more plants into your diet without fully committing to a vegetarian lifestyle. Some people use it as a gradual transition toward reducing animal products, while others prefer the flexibility. Like plant-based, flexitarian isn’t a strict definition but rather a general pattern of eating.
Generally, when I speak with people who use any of these terms, vegetarian, plant-based, or any of these, I clarify what type, or what this means to them.
Vegetarianism Across Cultures and History
Vegetarianism is not new. Versions of it have been practiced for thousands of years. Ancient India, for example, has strong cultural and religious traditions associated with vegetarian diets, often linked to the principles of non-violence. In other parts of the world, people have practiced forms of vegetarianism due to the availability of food, religious practices, or cultural values.
It’s essential to note that no culture has naturally been vegan. While some cultures have leaned heavily on plant-based diets, most have incorporated at least some animal foods, whether for nutritional reasons, tradition, or necessity. Dairy, eggs, or small amounts of animal products were usually part of the picture. That said, vegetarian diets that exclude meat but include other animal foods are well-documented across history and cultures.
Why Definitions Matter
So, why does it matter what ‘vegetarian’ really means? Because definitions affect both expectations and nutrition. Someone who says they are a vegetarian may still eat fish, while another person avoids all animal products. When discussing health, nutrition, or meal planning, knowing the type of vegetarian diet someone follows is crucial.
Clear definitions also help in understanding research on vegetarian diets. Studies on “vegetarians” may be looking at people who eat eggs and dairy, or at people who eat no animal products at all, which can lead to different results and conclusions.
Vegetarianism Is a Spectrum of Eating Patterns
Vegetarianism is not one single diet, but a spectrum of eating patterns that reduce or exclude meat, poultry, and fish. Some versions include dairy or eggs, while others avoid all animal products, and the term “plant-based” adds another flexible layer to the conversation. While vegetarianism has deep cultural and historical roots, it is not the same as veganism, and no traditional culture has been completely vegan.
This post is the first in a three-part series. Next, I’ll discuss common myths surrounding vegetarian diets, including the assumption that they are automatically healthier. After that, I’ll finish the series with a look at vegetarian nutrition through the lifespan.
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