Is Chicken Part of a Vegetarian Diet? Shocking Truth Revealed!

Vegetarian diets are increasingly popular, driven by various motivations, including perceived health benefits. However, the term "vegetarian" encompasses a spectrum of dietary patterns, some of which may include animal products like chicken. This article explores the concept of a vegetarian diet that includes chicken, examining its variations, motivations, nutritional considerations, and potential health impacts.

Understanding Vegetarian Diets

At its core, a vegetarian diet is a meal plan primarily composed of plant-based foods. These include vegetables, fruits, whole grains, legumes, seeds, and nuts. The defining characteristic of vegetarianism is the exclusion of meat, fish, and seafood. However, different types of vegetarian diets exist, each with its own set of rules and restrictions.

Types of Vegetarian Diets

Vegan: The most restrictive form of vegetarianism, a vegan diet excludes all animal products, including meat, fish, poultry, eggs, dairy, and honey. Vegans also avoid using animal by-products like leather, wool and silk.
Lacto-vegetarian: This diet includes plant-based foods and dairy products but excludes meat, fish, poultry, and eggs.
Lacto-ovo vegetarian: A lacto-ovo vegetarian diet excludes meat, fish, and poultry but includes both dairy products and eggs.
Pescatarian: Although technically not vegetarian, this diet includes plant-based foods and seafood but excludes meat and poultry.
Semi-vegetarian (Partial Vegetarian): This is a broad category that includes individuals who are reducing their meat intake but not eliminating it entirely. A semi-vegetarian diet is a meal plan that contains little animal protein, but mostly plant-based foods. This category includes those who occasionally eat meat, poultry, or fish.

The Pollotarian Diet: A Vegetarian Diet Including Chicken

Within the spectrum of semi-vegetarian diets lies the pollotarian diet. Also known as pollo-vegetarian, the pollotarian diet is considered to be a type of semi-vegetarianism, as some forms of animal meat are allowed. The term "pollo" translates to "chicken" in Spanish, pollotarians generally eat all forms of poultry, including turkey and duck. People who follow this diet don’t eat red meat or pork products. Additionally, some include eggs and dairy products in their diet, while others don’t. Pollotarians who sometimes eat fish and seafood are considered pesce-pollotarians. In addition to allowing poultry, the diet emphasizes plant-based foods, such as whole grains, fruits, vegetables, nuts, seeds, and healthy fats. As there are no set guidelines regarding the types and amounts of poultry to consume, the nutrient composition of a pollotarian diet can vary greatly by individual.

Motivations for Following a Pollotarian Diet

People choose a pollotarian diet for various reasons:

Transition to Vegetarianism: For some, becoming pollotarian is a step towards becoming vegetarian.
Health Concerns: Others are more concerned about the health effects of eating red meat.
Environmental Concerns: Some individuals adopt a pollotarian diet due to the environmental impact of red meat production compared to poultry.

Nutritional Considerations for Pollotarians

A well-planned pollotarian diet can be a healthy way to meet nutritional needs. To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. Like other vegetarian diets, pollotarianism requires careful attention to nutrient intake to avoid potential deficiencies. Pollotarians may be at risk of certain nutritional deficiencies, particularly vitamin B12, calcium, and omega-3s, depending on their food choices.

Key Nutrients to Consider

Protein: Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein.
Iron: Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.
Zinc: Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells.
Vitamin B12: Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
Calcium: Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products.
Vitamin D: Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.
Omega-3 Fatty Acids: Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies.
Iodine: Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter.

Potential Health Benefits of a Pollotarian Diet

Given the limited amount of research on the pollotarian diet specifically, its potential health benefits are largely based on the reduction and elimination of red and processed meats. The diet may provide benefits similar to those offered by vegetarian diets, as it also emphasizes plant-based foods.

Reduced Risk of Heart Disease

Some studies have associated high intakes of red meat, especially processed red meats, with an increased risk of heart disease. In contrast, population-based studies have linked poultry intake to a decreased risk of heart disease. This relationship may be due to an increased poultry intake resulting in a decreased intake of red meat. In a study in 84,136 women, replacing 1 serving of unprocessed red meat per day with poultry was associated with a 19% reduced risk of heart disease. In addition to being lower in red and processed meats, pollotarian diets are meant to be high in plant foods. As a result, the diet can be rich in fiber and antioxidants, which may protect against heart disease by reducing blood pressure and increasing HDL (good) cholesterol

Lower Risk of Certain Cancers

High intake of red meat, particularly processed red meat, has been associated with an increased risk of certain types of cancer, including colorectal cancer. In contrast, regular intake of poultry has not been associated with colon cancer, and vegetarian diets may even help protect against it. An observational study in 492,186 adults found that for every 1,000 calories eaten, a 10-gram increase in poultry intake combined with an equal reduction in red meat was linked to a significant 3-20% decreased risk of several types of cancer. Therefore, replacing red meat with poultry and more plant-based foods by following a pollotarian diet may reduce your risk of some types of cancer.

Decreased Risk of Type 2 Diabetes

Certain types of red meat, especially processed meats, have been associated with an increased risk of type 2 diabetes. In a study in 53,163 healthy adults, replacing processed red meat with poultry, fish, and unprocessed red meat was found to significantly reduce type 2 diabetes risk over the 15-year follow-up period. Pollotarian diets are also meant to be high in plant foods, which may protect against type 2 diabetes, as these foods are often high in fiber and low in saturated fat. One study in over 60,000 adults found that semi-vegetarians were 1.5% less likely to have type 2 diabetes, compared with non-vegetarians.

Potential for Weight Loss

A pollotarian diet may also benefit your waistline. Poultry is generally lower in calories and saturated fat than red meat and pork products, while still being a good source of protein. Research has shown that a high-protein diet can reduce appetite, helping you eat fewer calories throughout the day. Additionally, those who follow vegetarian diets tend to have a lower body mass index (BMI) than non-vegetarians, while primarily plant-based diets, such as a pollotarian diet, have been found to aid weight loss.

Read also: Healthy Vegetarian Eating

Environmental Impact

Reducing your intake of red meat and replacing it with more sustainable options, including poultry and plant foods, can be good for the environment by using fewer resources and decreasing greenhouse gas emissions. One study found that producing beef requires 28 times more land and 11 times more irrigation water than producing other livestock. Plus, it produces 5 times more greenhouse gas emissions, on average, compared with other livestock, including poultry and pork. Additionally, plant-based foods are often found to be more sustainable than animal products, as they require fewer resources than raising animals. Nonetheless, research suggests that reducing your overall intake of animal products and choosing more sustainable options, such as chicken, can still benefit the environment and may be more realistic for current meat-eaters.

Vegetarian-Fed Chicken: Addressing Common Misconceptions

The practice of feeding chickens a vegetarian diet is a point of contention, with some questioning its naturalness and nutritional adequacy. It's true that chickens are omnivores, meaning they have the ability (and desire!) to consume and digest a wide variety of foods from both plant and animal species. They will naturally consume grains, seeds, insects, worms, and even small animals like field mice and frogs. They also eat rocks… Because chickens were designed to eat an omnivorous diet, this variety of both plant and animal foods is crucial to their health and wellbeing. Chickens are also happiest when they get to forage and hunt for their food.

A vegetarian feed ration for a chicken is most often some combination of grains and seeds. This may include corn, barley, wheat, peas, soybeans, flaxseed, and sunflower seed. Funny thing is, many companies selling vegetarian-fed chicken will actually supplement them with insects like dried mealworms, even though a typical vegetarian diet for a human doesn't include insects. Some companies, like Natural Grocers, have even tried to enforce all of their poultry farmers to feed their chickens a vegetarian diet.

Perdue's Approach to Vegetarian-Fed Chicken

Perdue is one company that emphasizes a vegetarian diet for its chickens. Our farmers are proud to provide their chickens with all-vegetarian feed. All chicken is inspected by the USDA, but Perdue asked the USDA to go even further - in our hatcheries, our feed mills and the family farms where our chickens are raised. TO HELP YOU FEEL EVEN BETTER ABOUT THE CHICKEN YOU'RE EATING. Perdue was the first chicken company to receive the USDA Process Verified seal, letting consumers know that we meet specific quality standards on a consistent and ongoing basis as verified by the USDA and independent third-party audits. These audits include reviews and validation of our documented quality management system. BACK TO PERDUE WAY Our company was built on integrity, and we carry that spirit in everything that we do.

Perdue's all-vegetarian fed birds eat a diet of corn, barley, wheat and soybeans, along with vitamins, minerals and probiotics intended to improve the animal’s health.

Read also: Healthy Vegetarian Eating

Why Vegetarian Feed?

For Perdue, what we feed our chickens is no joke, because you care about what you feed your family. For you to be confident in our products, we need to confident in every step we take. With a batch of animal by-products, it’s hard to tell what’s in it, and from where it came. There’s also the added risk of salmonella getting into the feed - and into the chicken you eat. Eliminating the potential disease risk with animal by-products supports our no-antibiotics-ever approach to raising healthy chickens. Our all-vegetarian diet is also easier for the chickens to digest. We’re not alone in our thinking. USDA organic standards, A Greener World’s Animal Welfare Approved Standards, the Global Animal Partnership and many others insist on an all-vegetarian diet. They all recognize that chickens, especially free-range, will eat things like bugs - that’s only natural. But they do not allow the use of animal by-products.

Sample Meal Plan

If you’re interested in trying a pollotarian diet, this five-day meal plan can give you ideas for how to make the change.

Monday

Breakfast: coconut yogurt with almonds, berries, and ground flax seeds
Lunch: Mediterranean quinoa bowl with roasted zucchini, cherry tomatoes, and chickpeas
Dinner: roasted butternut squash and cauliflower tacos with pinto beans, guacamole, and pumpkin seeds

Tuesday

Breakfast: breakfast burrito with a whole-wheat tortilla, black beans, scrambled tofu, avocado slices, and salsa
Lunch: mixed greens salad with grilled chicken breast, strawberries, and almonds
Dinner: tofu and veggie stir-fry with brown rice

Wednesday

Breakfast: two slices of whole-grain toast with almond butter and berries
Lunch: lentil soup with whole-grain bread and a side salad
Dinner: veggie paella with mushrooms, peppers, onions, and artichokes

Thursday

Breakfast: overnight oats with banana slices, chia seeds, peanut butter, and cinnamon
Lunch: black-bean burger with avocado and sweet potato fries
Dinner: stuffed bell peppers with ground turkey and a side salad

Friday

Breakfast: breakfast skillet with tempeh, sweet potatoes, broccoli, and spices
Lunch: chopped Thai kale salad with cashews, edamame, mango, and peanut sauce
Dinner: stuffed whole-wheat pitas with baked falafel, hummus, tomatoes, spinach, and grilled chicken

While poultry is included in a pollotarian diet, the focus is still on eating a nutritious diet high in whole, plant-based foods. Some people may choose to eat more or fewer servings of poultry and incorporate dairy products or eggs.

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