What is a strict vegetarian?
The term 'strict vegetarian' is often used interchangeably with vegan. However, a more precise understanding is crucial for those navigating plant-based diets. A strict vegetarian is someone who avoids all meat, poultry, and fish, as is standard for a vegetarian. The key distinction lies in the inclusion of animal by-products. Unlike other vegetarians who may consume dairy (lacto-vegetarians), eggs (ovo-vegetarians), or both (lacto-ovo-vegetarians), a strict vegetarian excludes all of these products entirely. This complete avoidance of animal-derived foods is the defining characteristic of a vegan diet.
The origins of veganism
The concept of abstaining from animal products for ethical or health reasons dates back thousands of years, with examples found in ancient Indian traditions and Greek philosophy. However, the specific term 'vegan' was formally established more recently. In 1944, Donald Watson, a British woodworker and animal rights advocate, along with fellow non-dairy vegetarians, formed The Vegan Society. They sought a new word to define their practice of excluding all animal products, coining 'vegan' from the first three and last two letters of 'vegetarian'. This marked the formal beginning of veganism as a movement separate from the broader vegetarian umbrella.
Beyond the plate: Dietary vs. ethical veganism
It is important to recognize that veganism encompasses more than just diet. The modern definition extends to a lifestyle that seeks to exclude all forms of animal exploitation and cruelty, including animal products used for clothing, cosmetics, and entertainment. This is often referred to as 'ethical veganism,' which was legally recognized as a protected philosophical belief in Great Britain in 2020. People who follow the diet purely for health reasons but may not extend the philosophy to other aspects of their lives are sometimes called 'dietary vegans'.
Comparison: Veganism vs. Other Vegetarian Diets
| Feature | Veganism (Strict Vegetarian) | Lacto-Ovo Vegetarianism | Ovo-Vegetarianism | Lacto-Vegetarianism |
|---|---|---|---|---|
| Meat/Poultry/Fish | No | No | No | No |
| Dairy Products (Milk, Cheese, etc.) | No | Yes | No | Yes |
| Eggs | No | Yes | Yes | No |
| Honey | Typically No | Yes | Yes | Yes |
| Other By-products (Gelatin, etc.) | No | May Include | May Include | May Include |
| Lifestyle Considerations | Avoids leather, wool, silk, etc. | Focus primarily on diet | Focus primarily on diet | Focus primarily on diet |
Health considerations for vegans
A well-planned vegan diet can be very healthy and provide all the necessary nutrients for a long and healthy life. Studies show that vegans often have lower BMIs and reduced risks of certain chronic diseases like type 2 diabetes and heart disease. However, because all animal products are excluded, careful planning is required to ensure adequate intake of certain nutrients that are more readily available in animal sources. The most critical nutrient of concern is Vitamin B12, which is not found naturally in plant foods and must be obtained through fortified foods or supplements. Other nutrients like iron, calcium, Vitamin D, and omega-3 fatty acids also require attention.
The environmental impact
Environmental sustainability is a major motivator for many vegans. Animal agriculture, particularly factory farming, is a significant contributor to environmental problems such as greenhouse gas emissions, deforestation, and water pollution. By consuming a diet exclusively based on plants, vegans aim to reduce their ecological footprint and promote a more sustainable food system. The resource-intensive nature of livestock farming contrasts sharply with the lower environmental impact of plant-based food production.
Practical tips for aspiring vegans
- Start slowly: You don't have to go all-in overnight. Start by swapping out one animal product at a time, such as replacing dairy milk with a plant-based alternative.
- Experiment with new foods: The world of vegan cuisine is vast and exciting. Explore new fruits, vegetables, grains, legumes, nuts, and seeds to find new favorites.
- Read labels carefully: Animal-derived ingredients can be hidden in many processed foods. Be diligent about checking ingredient lists for things like gelatin, whey, and certain forms of vitamin D3.
- Plan your meals: To ensure you are meeting all your nutritional needs, plan your meals to include a variety of different plant-based protein sources, like beans, tofu, nuts, and seeds.
- Consult a professional: If you have concerns about your nutritional intake, speaking with a registered dietitian can help you develop a meal plan that is right for you.
Conclusion
The term 'vegan' is the most accurate and widely used name for a strict vegetarian who avoids all animal-derived foods and by-products. While some may use the older term, the modern understanding of veganism often extends beyond dietary choices to a comprehensive ethical philosophy. From historical roots in ancient thought to its modern-day definition, veganism represents a commitment to animal welfare, personal health, and environmental sustainability. Whether motivated by ethics, health, or the planet, adopting a strict vegetarian, or vegan, lifestyle is a deliberate choice with a significant impact.
