Pollotarian: A Diet Focused on Plants and Poultry
As vegetarianism has grown in popularity, a range of similar but less restrictive diets have emerged. The most precise term for someone who avoids red meat but still consumes white meat, such as chicken or turkey, is pollotarian. This term is derived from the Italian word pollo, meaning 'chicken,' and describes a diet that centers on plant-based foods with the addition of poultry. While not considered true vegetarians by definition, pollotarians are part of a broader category of semi-vegetarian diets.
Why People Choose a Pollotarian Diet
People adopt a pollotarian diet for a variety of reasons, blending health consciousness with personal preferences and ethical considerations. For some, it is a transitional phase toward becoming a full vegetarian, while others adopt it as a long-term dietary choice.
- Health Benefits: Pollotarianism focuses on substituting red meat—which has been linked to potential health risks like heart disease and certain cancers—with leaner white meat. This can lead to a diet lower in saturated fat and calories while still providing essential nutrients like protein, iron, and zinc.
- Environmental Concerns: The environmental impact of raising poultry is generally lower than that of red meat production, requiring fewer resources and generating less greenhouse gas emissions. For those looking to reduce their ecological footprint without eliminating meat entirely, pollotarianism is a viable option.
- Ethical Compromise: Some individuals are more comfortable with the ethical implications of consuming poultry than red meat. Adopting a pollotarian diet allows them to align their food choices with their values in a way that is less restrictive than pure vegetarianism.
- Flavor and Variety: The inclusion of poultry offers more variety and flavor options than a strict vegetarian diet. This flexibility can make it easier to maintain the eating pattern long-term.
Comparing Semi-Vegetarian Diets
Understanding the subtle differences between semi-vegetarian diets can clarify which term is most accurate for an individual's eating habits.
| Dietary Term | Primary Inclusions | Primary Exclusions | Flexibility Level | Animal Product Inclusions |
|---|---|---|---|---|
| Pollotarian | Plants, poultry | Red meat, pork | Medium | Poultry, sometimes dairy and eggs |
| Pescetarian | Plants, seafood | All meat, poultry | Medium | Seafood, often dairy and eggs |
| Flexitarian | Mostly plants | None strictly, but red meat is rare | High | Occasional or small portions of meat/poultry/seafood |
| Semi-vegetarian | Mostly plants | Red meat often excluded | Varies | Small amounts of meat, poultry, or fish |
| Lacto-ovo Vegetarian | Plants, eggs, dairy | All meat, poultry, fish | Low | Eggs, dairy |
The Nuances of the Term 'Semi-Vegetarian'
While 'pollotarian' is a specific descriptor, the broader term 'semi-vegetarian' can also apply to a person who eats white meat. Semi-vegetarianism is a more general category that encompasses several flexible dietary patterns, including pollotarianism and pescetarianism. Unlike pollotarianism, the term semi-vegetarian doesn't specify which type of meat is consumed; it only indicates that meat is eaten occasionally or in reduced quantities. Therefore, if someone eats white meat, they are a semi-vegetarian, but the more specific term is pollotarian.
How to Structure a Pollotarian Diet
A healthy pollotarian diet emphasizes whole, plant-based foods as the foundation, with poultry serving as a supplementary protein source. For those considering this dietary approach, a balanced plan should include:
- Whole Grains: Quinoa, oats, brown rice, and farro should form the basis of meals to provide energy and fiber.
- Legumes: Lentils, chickpeas, and beans are excellent sources of plant-based protein and fiber.
- Fruits and Vegetables: A wide variety of fruits and vegetables ensures a rich intake of vitamins, minerals, and antioxidants.
- Nuts and Seeds: These provide healthy fats and additional protein, such as almonds, walnuts, and chia seeds.
- Lean Poultry: Moderate amounts of skinless chicken or turkey offer a complete protein source. Opting for organic or free-range poultry can be part of the ethical rationale.
- Dairy and Eggs: Many pollotarians also consume dairy products and eggs, similar to a lacto-ovo vegetarian diet.
- Healthy Fats: Use olive oil, avocados, and other healthy fat sources.
Challenges and Criticisms of a Pollotarian Diet
Despite its benefits, the pollotarian diet is not without its potential downsides. Nutrient deficiencies are a possibility if the diet is not well-planned. Since vitamin B12 is primarily found in animal products, those significantly reducing their meat intake should monitor their levels. Similarly, iron and zinc absorption from plant-based foods is lower than from animal sources, necessitating careful meal planning to ensure adequate intake. It is crucial for anyone adopting a semi-vegetarian diet to ensure they receive a balanced range of nutrients through food or, if necessary, supplements.
Conclusion
The answer to "What do you call a vegetarian that eats white meat?" is a pollotarian. While the term 'vegetarian' implies the exclusion of all meat, a pollotarian adheres to a semi-vegetarian diet that specifically includes poultry while avoiding red meat. This dietary pattern offers a flexible and sustainable middle ground with several potential health and environmental benefits, provided it is well-planned to avoid nutritional deficiencies. Individuals considering this transition should focus on a primarily plant-based diet, incorporate lean poultry in moderation, and seek a diverse range of nutrients to ensure overall health and wellness. For those needing guidance, a great resource can be found at the Academy of Nutrition and Dietetics to help you build a healthy, balanced eating plan.
