Vegetarianism
A way of eating that excludes meat (red meat, poultry, fish) but generally includes eggs, dairy products and honey.
Vegetarianism takes several forms:
- Ovo-lacto vegetarianism: eggs and dairy products allowed
- Lacto-vegetarianism: dairy is fine, eggs excluded
- Ovo-vegetarianism: eggs are fine, dairy excluded
- Pescetarianism: fish and seafood are fine, red meat and poultry excluded
Motivations: ethical (animal welfare), environmental (carbon footprint), health and religious.
A fresh angle: the debate about the nutritional quality of vegetarian diets is complex and personal. Yes, plant proteins are often short of lysine or methionine (the “limiting amino acid”), but:
- Combinations (pulses + cereals) make up for it
- Overall calorie intake matters more than the “completeness” of a single protein
- Some plants, such as soya, quinoa and spirulina, are complete proteins
The real nutritional risks for a poorly planned vegetarian diet: deficiencies in B12 (not found in plants except algae), iron (less bioavailable), zinc and omega-3 (ALA; EPA/DHA require conversion).
A critical point: going vegetarian without replacing the meat (just removing it and eating plain pasta) creates imbalances. A very flexible and varied approach works well; an approach based on ideology without nutrition creates problems.
A fact often forgotten: an ultra-processed vegetarian diet (chips, fizzy drinks, pastries) is worse than an omnivorous one rich in lean meat and vegetables.