Some of us just eat, without labeling ourselves. Others make a point of sharing (insisting vehemently?) that they are vegan, vegetarian, eat plant-based, are “doing” keto, Whole30, and the list goes on.
Reducetarian eating was new to us. Let’s take a look at ways to eat that you might not know about – and definitions for some diets you might be familiar with (like Mediterranean). These range from clinically proven, medically directed diets (low FODMAP) – to pure fads, with no evidence-based scientific backing (We’re looking at you, Whole30).
Reducetarian
The Reducetarian Foundation is dedicated to encouraging and educating people to reduce consumption of animal products. It is not veganism or vegetarianism. In other words, you could eat a little bit of everything – animal products included – but if you are making an effort to reduce your animal product consumption, then you are a Reducetarian, according to the founder Brian Kateman.
The Foundation provides resources, such as guides to help you with a 30-day Reducetarian eating plan, there is a podcast, recipes, fellowships, a mentor program, and more.
Are vegans and vegetarians practicing Reducetarianism? According to the foundation, “Yes, vegans and vegetarians are also reducetarians because they have reduced their consumption of meat (so effectively that they eat none at all).”
Plant-Based Diet
The term “plant-based” is confusing for many. It is not vegan. It does not exclude animal products, but there is a focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.
Whole Food Plant Based (WFPB)
Whole Food Plant Based (WFPB) is a sub-set of Plant-Based. It is everything that Plant-Based is, with the addition of eliminating all processed food, including oils and sugar.
The whole foods aspect of the diet refers to natural foods that are not heavily processed. Look for whole, unrefined, or minimally refined ingredients. The plant based aspect means there is a focus on plants and is free of animal ingredients such as meat, milk, eggs, or honey.
WFPB and vegan diets overlap, but with some key differences. A vegan diet can include highly processed imitation meats and cheeses, while a WFPB does not include these and focuses on whole foods.
The Low FODMAP Diet
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPs are a group of short-chain carbohydrates that are indigestible or poorly absorbed, especially by the 1 in 6 people worldwide who have irritable bowel syndrome (IBS).
The Low FODMAP Diet is a clinically proven diet, which means it has been proven to work. This greatly differentiates it from fads like paleo, the “keto diet”, and Whole30.
Researchers at Monash University in Melbourne, Australia have determined that a diet lowered in FODMAPs can reduce or even eliminate IBS symptoms in up to 75% of those with the debilitating dietary syndrome.
Flexitarian
A flexitarian is someone who primarily eats plant-based foods with the occasional inclusion of animal products. According to Kateman, the difference between his Reducetarian movement and Flexitarians, is that a Reducetarian is making a conscious effort to reduce animal products – a process which might entail less and less as time goes on.
Vegan
Veganism excludes all animal-derived products, including meat, fish, poultry, eggs, dairy, and honey. It also prohibits the consumption of substances like rennet, gelatin, collagen, and other animal proteins.
Strict vegans encompass more than just dietary choices, as adherents extend their principles to products involving the use of animals, either directly or indirectly. This commitment involves avoiding items such as leather goods, wool, silk, beeswax, cosmetics that are tested on animals, latex products containing casein (derived from milk proteins), and specific soaps and candles made from animal fats.
3 Kinds of Vegetarians
Vegetarians follow a lifestyle that excludes the consumption of any animal flesh products, including red meat, fish, and poultry. This may also extend to avoiding by-products obtained from animals processed for food. Some may choose this dietary approach for ethical or environmental reasons. Some vegetarians incorporate certain vegan principles into their lifestyle by avoiding products that involve animal testing or using materials resembling animal-based leather goods.
There are three sub-types of vegetarians:
1. Lacto-ovo-vegetarian diet: Excludes meat, fish, and poultry but includes eggs and dairy products.
2. Lacto-vegetarian diet: Excludes meat, fish, poultry, and eggs but allows dairy products.
3. Ovo-vegetarian diet: Excludes meat, fish, poultry, and dairy products but includes eggs.
Pescatarian
Pescatarianism is a dietary choice that involves abstaining from consuming all types of meat and animal flesh, such as red meat and poultry, except for fish. Individuals who follow a pescatarian diet maintain a vegetarian lifestyle, while incorporating fish and shellfish into their meals. You would include tuna, cod, anchovies, shrimp, mussels, salmon, crabs, and lobster.
The Mediterranean Diet
The Mediterranean Diet emphasizes plant-based foods, such as fruits, vegetables, beans, and nuts, whole grains, fish, small amounts of meat, moderate amounts of poultry, moderate amounts of dairy, such as cheese and yogurt, and healthy fats, primarily olive oil. Small amounts of sweets and wine are permitted.
That said, The Mediterranean Diet has no single definition, being based on eating patterns across many different Mediterranean countries, each with their own nuances.
The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension (high blood pressure). The DASH diet emphasizes vegetables, fruits, whole grains, lean protein, and low-fat dairy. This flexible, balanced, and heart-healthy eating plan is promoted by the National Heart, Lung and Blood Institute and is rich in in blood pressure-lowering nutrients, like potassium, calcium, magnesium and fiber.
The DASH diet limits foods high in saturated fat – such as fatty meats, full-fat dairy foods, tropical oils (like coconut oil), and sweetened beverages. Sodium is kept at or below 2,300 milligrams per day.
The MIND Diet
The MIND diet, an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a carefully designed eating plan that combines elements from two well-established diets, namely DASH and Mediterranean, with a specific focus on foods that promote brain health. By incorporating foods like leafy greens, nuts, and berries, the MIND diet aims to potentially reduce the risk of cognitive decline, including Alzheimer’s disease and other forms of dementia.
The late Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, spearheaded the development of the MIND diet through a study funded by the National Institute on Aging, and the initial findings were published in 2015. The study demonstrated that adhering to the MIND diet moderately lowered the risk of Alzheimer’s disease by approximately 35%, with an even more substantial risk reduction of up to 53% for those who rigorously followed the diet. Moreover, subsequent research has also suggested additional positive cognitive effects associated with the MIND diet. Despite the absence of a guaranteed method to prevent Alzheimer’s disease or other neurodegenerative disorders, incorporating the MIND diet’s healthful mainstays may offer a proactive approach to maintaining brain health.
Paleo
The paleo (or paleolithic) diet is based on the presumption of emulating ancestral eating habits. The core idea suggests that aligning our diet with how our ancestors ate throughout evolution can us nutritional benefits. The problem is that historical information about the paleolithic diet remains somewhat uncertain, likely varying depending on the specific time and location. Some interpretations propose a focus on animal foods, while others indicate a more balanced diet with a smaller role for animal foods.
The mainstream interpretation of the ‘paleo diet’ involves the consumption of fruits, vegetables, nuts, eggs, lean meat, and seafood, restricting dairy products, grains, legumes, and processed foods.
Whole30
The Whole 30 diet gained popularity in the early 2010s and was marketed as an ‘elimination diet,’ essentially being a “branded” version of the paleo diet. It is important to note that the diet recommends exclusion of various nutritious foods without substantial scientific evidence to support the rationale behind it. The diet lacks peer-reviewed scientific research, leaving a dearth of robust evidence to back any significant health claims.
An industry has popped up around Whole30 (clothing, bloggers, food producers, “health coaches”, to name a few), yet the diet has faced criticism in the media and by medical professionals for its broad restriction of certain foods without clear reasoning.
The creators of the plan suggested that eliminating alcohol, dairy, grains, legumes, and sugar could address issues related to energy, stress, or weight. On the plus-side the diet does emphasize the consumption of whole foods, including eggs, fruits, meat, nuts, seafood, seeds, and vegetables, providing a rich source of nutrients while eliminating energy-dense, ultra-processed foods.
Keto Diet
More properly called the ketogenic diet, we have to divide this into the original ketogenic diet and the currently popular “keto diet”.
All kinds of keto diets put the body into ketosis, which is a process that occurs when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which it can use for fuel.
The classic ketogenic diet (CKD) has been around for more than a century. It was originally used in the early 1900s as a treatment for intractable epilepsy, or epilepsy in children that was resistant to medications.
This medically directed form of the diet experienced a resurgence in pediatric neurological units in the US in the late-1980s and continues to be used by physicians and Registered Dietitians (RDs) to control seizures.
Somewhere in the early 2010s, once the Paleo diet started losing steam, the ketogenic diet (“keto”) began to emerge as the fad diet du jour.
This keto diet is touted as useful for managing conditions such as obesity, autism, diabetes, hypertension, and more. Despite its rampant popularity, there are no evidence-based guidelines to adapt a ketogenic diet for weight loss, diabetes, hypertension, elevated cholesterol or IBS.
The Takeaway
Our physical and mental health are greatly affected by our choice of food. Many “diets” are tried on for size, without consulting a dietitian, who would be best equipped to determine what is right for you. It is certainly not one size fits all.
Registered dietitians (RDs), or the equivalent in your country, are highly skilled and credentialed. The term “nutritionist” is not, in the US. Anyone can call themselves a “nutritionist”, “health coach”, wellness coach” and similar.
Do yourself a favor – for your short-term and long-term health – and work with a RD for your optimal health.
