Decoding the vego diet: More than just skipping meat
A vego diet is a style of eating centered on plant-based foods, such as fruits, vegetables, legumes, grains, nuts, and seeds, while excluding meat, poultry, and fish. The defining characteristic of the vego diet is its flexibility concerning other animal-derived products, namely dairy and eggs. This flexibility is why it’s more accurately considered an umbrella term encompassing several variations of vegetarianism. The term 'vego' itself is simply a colloquial abbreviation for 'vegetarian', commonly used in Australia and the United Kingdom.
The primary types of vego diets
Within the broader vego category, there are distinct types of dietary approaches:
- Lacto-ovo vegetarian: This is the most common form of vegetarianism. Followers exclude all meat, poultry, and fish but include dairy products (like milk, cheese, and yogurt) and eggs.
- Lacto-vegetarian: This diet excludes meat, poultry, fish, and eggs but includes dairy products.
- Ovo-vegetarian: This diet excludes meat, poultry, fish, and dairy products but permits eggs.
- Flexitarian: Sometimes called 'semi-vegetarian,' this is not a true vego diet but is a mostly plant-based approach where people occasionally incorporate meat, poultry, or fish.
- Vegan: The most restrictive form of vegetarianism, a vegan diet excludes all animal products, including meat, poultry, fish, dairy, eggs, and often honey and other animal byproducts.
Potential benefits and health considerations
Numerous studies have shown that well-planned vego diets can offer several health benefits. A diet rich in fruits, vegetables, and whole grains typically leads to higher fiber intake and lower saturated fat consumption compared to an omnivorous diet. This can result in improved heart health, lower blood pressure, and a reduced risk of certain chronic diseases. In fact, research suggests that well-balanced vegetarian diets can contribute to increased longevity. The focus on whole foods also provides a high intake of vitamins, minerals, and antioxidants. For many, the choice is driven by ethical concerns regarding animal welfare, environmental sustainability, or religious beliefs.
Potential nutritional challenges to address
While a vego diet is healthy, careful planning is required to ensure all nutritional needs are met, especially with more restrictive types. Some key nutrients can be more difficult to obtain from plant-based sources:
- Vitamin B12: Found almost exclusively in animal products, B12 is critical for nerve function and red blood cell production. Vegans and some vegetarians often need to rely on fortified foods (like certain cereals and plant milks) or supplements.
- Iron: The non-heme iron found in plants is not absorbed as efficiently as the heme iron from meat. Including vitamin C-rich foods (like citrus fruits and broccoli) can significantly improve iron absorption.
- Protein: While easy to get enough protein from a varied vego diet, strict vegans must ensure they consume a variety of protein sources like legumes, lentils, nuts, and seeds to get all essential amino acids throughout the day.
- Omega-3 Fatty Acids: These fatty acids are essential for brain health and are predominantly found in fish. Plant-based sources like flaxseed, chia seeds, and walnuts can provide some, but supplements may be necessary to ensure adequate intake of EPA and DHA.
Vego vs. vegan: A clear comparison
For those new to plant-based eating, the distinction between a vego and a vegan diet is crucial. The primary difference lies in the consumption of animal byproducts.
| Feature | Vego Diet (Vegetarian) | Vegan Diet |
|---|---|---|
| Meat, Poultry, Fish | Excluded | Excluded |
| Dairy Products | Typically Included | Excluded |
| Eggs | Often Included | Excluded |
| Honey | Often Included | Excluded |
| Gelatin & Animal Fats | Often Excluded | Excluded |
| Lifestyle Considerations | Primarily dietary choice | Extends to clothing, cosmetics, etc. |
What to do if you're new to the vego diet
Starting a vego diet can be a smooth transition with the right approach. Begin by increasing the number of meatless meals you eat each week, and gradually reduce your meat consumption. Experiment with new recipes and explore meat substitutes made from soy, seitan, or other plant-based proteins. Learn to read nutrition labels to identify products with hidden animal byproducts and to check for fortification. Keeping a wide variety of plant-based foods stocked in your pantry and fridge will ensure you have plenty of options.
Conclusion: Making the right choice for you
Understanding what is a vego diet requires recognizing that it is not a single, rigid set of rules but rather a flexible approach to plant-based eating. Whether you choose to follow a lacto-ovo, lacto, or ovo-vegetarian path, or even move toward a fully vegan lifestyle, the benefits can be significant for your health, the environment, and animal welfare. The key is to be mindful of your nutritional intake, pay attention to potential deficiencies, and ensure you are eating a diverse range of whole foods. By approaching this dietary change with research and preparation, you can reap the rewards of a healthier, more intentional diet. Ultimately, the choice to become a vego is a personal one, driven by individual values and health goals. For comprehensive dietary planning, especially for more restrictive forms, consulting a registered dietitian is always recommended.
Mayo Clinic's guide to a healthy vegetarian diet is an excellent resource for further reading.
