Those who don't eat meat often deem themselves a "vegetarian," period. The end. Take a deeper dive into history and current dietary practices, however, and you'll soon find that there are actually many types of vegetarians with varying rules about what animals and animal products (if any) earn a spot on their plates. It's complicated to say the least, but each iteration of plant-inclusive eating banks its own benefits for health and the environment.
With such an abundance of rich and varied lineages of vegetarianism, it makes sense that many degrees of plant-based eating are now practiced globally. So that you can get to know them all, dietitian Dana Hunnes, RD, PhD, adjunct professor at the University of California Los Angeles, breaks down the eight most common types of vegetarians below.
Get to know the 8 types of vegetarians—from flexitarians to ovo-vegetarians to raw vegans
1. Vegetarians
"Vegetarians are people who do not eat meat, but may be flexible in terms of eating eggs, milk, cheese, and other products that may be derived from animals," says Dr. Hunnes. "They simply do not eat meat." Those other products may include things like honey, gelatin, collagen, or white sugar.
2. Flexitarians
As their name suggests, flexitarians are flexible (like, the splits flexible) when it comes to diet. "Flexitarians are people who eat mostly vegetarian but who may be more willing to eat animal products sometimes," says Dr. Hunnes. For example, they may okay a steak that's grass-fed or opt-in to pasture-raised eggs. The Planetary Health Diet is an offshoot of flexitarianism, too.
3. Pescatarians
"Pescatarians are vegetarians who will eat fish and fish products, and who may or may not also eat dairy or eggs," says Dr. Hunnes. People often choose the pescatarian diet as a starting point for eating less animal-derived protein, then slowly phase out fish as well.
4. Lacto-ovo-vegetarians
A more specific type of vegetarian is the lacto-ovo-vegetarian who eats both eggs and dairy products, but says no to poultry, fish, red meat, and other animals. This is the fancy Latin name for what most people mean when they call themselves vegetarians.
5. Lacto-vegetarians
"Yes to milk, cheese, and yogurt! No to eggs," say the lacto-vegetarians.
6. Ovo-vegetarians
"I will eat eggs, but no dairy products or other animal products! None of that," say the ovo-vegetarians.
7. Vegans
"Vegans do not eat any animal products whatsoever—no eggs, no dairy, no fish oils, and no derived products either," says Dr. Hunnes. Vegans will also abstain from eating things like honey, gelatin, collagen, and even white sugar, as well as using animal products in other parts of their lives, from cosmetics to clothing.
8. Raw vegans
Raw vegans do not eat cooked foods, period, as a testament to what human beings would eat in the wild without access to fire. These raw eaters will only consume unprocessed plant foods that have not been heated above 115 degrees Fahrenheit. This type of diet is often met with a lot of scientific scrutiny because many vegetables—like asparagus, tomatoes, and sweet potatoes, for example—actually become more nutritionally valuable when you cook them up before numbering them down. (Plus, seems really difficult and limiting to practice.)
How to know which type of vegetarian diet is right for you.
It may sound a little obvious, but listen to your intuition and your body. Maybe certain religious or ethical reasons encourage you to go completely vegan, or you may feel better with a piece of steak in your diet on occasion. Perhaps you do a lot of weight training workouts, so you feel like you need protein from poultry and seafood—or maybe just keeping eggs in the mix feels like enough.
"I encourage my clients to focus on what foods feel right to them at this current point in their life, with the awareness that it can change," says Meshulam. "This allows flexibility around food and creates a sense of trust within our bodies that we can honor what we need." For instance, she says some people really thrive off a mostly vegetarian diet, while others feel good incorporating certain animal products. "I would pay attention to your energy levels and satisfaction and see what is right for you."
In addition, Ansari recommends working with a dietitian or checking out the macros in your food so you can be sure you're meeting the adequate nutrient requirements when it comes to your diet. "I would recommend transitioning in phases—either a few days a week or removing food groups gradually," she says. "You can 100% meet your nutritional needs through food and the right supplements. A few key nutrients I monitor during the transition include B-12, calcium, vitamin D, iodine, omega-3, iron, and zinc."
The bottom line.
Transitioning to a vegetarian diet can be totally healthy and help you reach your health goals, provided it's done in the right way. Do your research, trust your intuition, find some yummy recipes, and see how it goes.
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