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Vegetarianism is the practice of following a plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products and eggs. A vegetarian does not eat meat, including: red meat, game, poultry, fish, crustacea, shellfish, and products of animal slaughter such as animal-derived gelatin and rennet. There are a number of vegetarian diets. A lacto-vegetarian diet includes dairy products but excludes eggs, an ovo-vegetarian diet includes eggs but not dairy products, and a lacto-ovo vegetarian diet includes both eggs and dairy products. A vegan diet excludes all animal products, including dairy products, eggs, and honey. Vegetarianism may be adopted for ethical, health, environmental, religious, political, cultural, aesthetic, economic, or other reasons.
Semi-vegetarian diets consist largely of vegetarian foods, but may include fish and sometimes poultry, as well as dairy products and eggs. With these diets, the word "meat" is often defined as only mammalian flesh. A pescetarian diet, for example, includes "fish but no meat". The colloquial application of the word "vegetarian" to such diets has led vegetarian groups, such as the Vegetarian Society, to clarify that such fish or poultry-based diets are not vegetarian, due to the fact that fish and birds are animals.
Terminology and varieties of vegetarianism
Varieties of vegetarianism
The following diets are subsets of vegetarianism.
- Lacto-ovo vegetarianism is a vegetarian diet that permits consumption of animal products such eggs, milk, and honey .
- Lacto vegetarianism permits milk but abstains from eggs.
- Ovo vegetarianism permits eggs but abstains from milk.
- Veganism abstains from all animal flesh and animal products, including milk, honey, and eggs.
- Raw veganism is a diet of fresh and uncooked fruit, nuts, seeds, and vegetables.
- Fruitarianism is a diet of only fruit, nuts, seeds, and other plant matter that can be gathered without harming the plant .
- Su vegetarianism (such as in Buddhism), excludes all animal products as well as vegetables in the allium family (which have the characteristic aroma of onion and garlic): onion, garlic, scallions, leeks, or shallots.
Strict vegetarians also avoid products that may use animal ingredients not included in their labels or which use animal products in their manufacturing e.g. cheeses that use animal rennet (enzymes from animal stomach lining), gelatin (from animal skin, bones, and connective tissue), some sugars that are whitened with bone char (e.g. cane sugar, but not beet sugar) and alcohol clarified with gelatin or crushed shellfish and sturgeon.
Semi-vegetarian diets
Semi-vegetarian diets primarily consist of vegetarian foods, though occasional exceptions are made for some non-vegetarian foods, including fish, poultry and red meat. These diets may be followed by those who choose to reduce the amount of animal flesh consumed as a way of transitioning to a vegetarian diet or for health, environmental, or other reasons. The term "semi-vegetarian" is contested by most vegetarian groups, who believe that vegetarianism must exclude all animal flesh. Many individuals describe themselves as "vegetarian" while practicing a semi-vegetarian diet. Semi-vegetarian diets include:
- Flexitarianism: A diet that consists primarily of vegetarian food, but includes occasional exceptions such as red meat.
- Pescetarianism: A diet that is mainly vegetarian but also includes fish and sometimes other seafood.
- Pollotarianism: A diet that is mainly vegetarian but also includes poultry.
- Macrobiotic diet: A diet of mostly whole grains and beans. Not all macrobiotics are vegetarians, as some consume fish.
Etymology
The Vegetarian Society, founded in 1847, claims to have "created the word vegetarian from the Latin 'vegetus' meaning 'lively' (which is how these early vegetarians claimed their diet made them feel) ..." However, the Oxford English Dictionary and other standard dictionaries state that the word was formed from the term "vegetable" and the suffix "-arian".
The Oxford English Dictionary also gives evidence that the word was already in use before the foundation of the Vegetarian Society:
- 1839 - "If I had had to be my own cook, I should inevitably become a vegetarian." (F. A. Kemble, Jrnl. Residence on Georgian Plantation (1863) 251)
- 1842 - "To tell a healthy vegetarian that his diet is very uncongenial with the wants of his nature." ( Healthian , Apr. 34)
but notes that "The general use of the word appears to have been largely due to the formation of the Vegetarian Society at Ramsgate in 1847."
History
Main article: History of vegetarianismThe earliest records of (lacto) vegetarianism as a concept and practice amongst a significant number of people come from ancient India. Vegetarianism was also practiced by the ancient Greek civilisation in Southern Italy and in Greece in the 6th century BCE. In both instances the diet was closely connected with the idea of nonviolence towards animals (called ahimsa in India) and was promoted by religious groups and philosophers.
Following the Christianisation of the Roman Empire in late antiquity, vegetarianism practically disappeared from Europe. Several orders of monks in medieval Europe restricted or banned the consumption of meat for ascetic reasons, but none of them eschewed fish. Saint Genevieve, the Patron Saint of Paris, is mentioned as having observed a vegetarian diet — but as an act of physical austerity, rather than out of concern for animals.
Vegetarianism re-emerged somewhat in Europe during the Renaissance. It became a more widespread practice in the 19th and 20th centuries.
In 1847, the first Vegetarian Society was founded in England; Germany, the Netherlands and other countries followed. The International Vegetarian Union, a union of the national societies, was founded in 1908. In the Western world, the popularity of vegetarianism grew during the 20th century as a result of nutritional, ethical, and more recently, environmental and economic concerns.
Health benefits and concerns
Vegetarianism is considered a healthy, viable diet. The American Dietetic Association and the Dietitians of Canada have found a properly planned vegetarian diet to satisfy the nutritional needs for all stages of life, and large-scale studies have shown that "Mortality from ischemic heart disease was 24% lower in vegetarians than in nonvegetarians" Necessary nutrients, proteins, and amino acids for the body's sustenance can be found in vegetables, grains, nuts, soymilk, eggs and dairy.
Vegetarian diets can aid in keeping body weight under control and substantially reduce risks of heart disease and osteoporosis. Non-lean red meat, in particular, has been found to be directly associated with dramatically increased risk of cancers of the esophagus, liver, colon, and the lungs. Other studies, in contrast, have shown no significant differences between vegetarians and nonvegetarians in mortality from cerebrovascular disease, stomach cancer, colorectal cancer, breast cancer, or prostate cancer, although the sample of vegetarians was small and included ex-smokers who had switched their diet within the last five years.
The American Dietetic Association and Dietitians of Canada have stated: "Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fibre, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals." Vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, type 2 diabetes, renal disease, osteoporosis, dementias such as Alzheimer’s Disease and other disorders.
Nutrition
Main article: Vegetarian nutritionWestern vegetarian diets are typically high in carotenoids, but relatively low in long-chain n-3 fatty acids and vitamin B12. Vegans can have particularly low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu (soy). High levels of dietary fibre, folic acid, vitamins C and E, and magnesium, and low consumption of saturated fat are all considered to be beneficial aspects of a vegetarian diet.
Protein
Protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, including athletes and bodybuilders. Studies at Harvard University as well as other studies conducted in the United States, United Kingdom, Canada, Australia, New Zealand and various European countries, have confirmed that vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed. Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of the essential amino acids, which cannot be synthesised by the human body. While dairy and egg products provide complete sources for lacto-ovo vegetarians, the only vegetable sources with significant amounts of all eight types of essential amino acids are lupin, soy, hempseed,
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