Vegans and vegetarians choose not to eat meat. However, veganism is stricter and also prohibits dairy products, eggs, honey, and any other items that are derived from animal products, such as leather and silk.
Both veganism and vegetarianism are growing in popularity. However, you may find these diets a bit confusing. Today we explore the similarities and differences between veganism and vegetarianism.
What is vegetarianism?
According to the Vegetarian Society , vegetarians are people who do not eat products or by-products related to the slaughter of animals.
Vegetarians do not consume: meat, such as beef, pork and game, poultry, such as chicken, turkey and duck, fish and shellfish, insects, rennet, gelatin and other types of animal proteins or any type of fat that is derives from the slaughter of animals.
However, many vegetarians consume by-products that do not involve the sacrifice of animals, such as eggs, dairy products, such as milk, cheese, and yogurt or honey.
Vegetarians typically consume a wide variety of fruits, vegetables, nuts, seeds, grains, and legumes, as well as “meat substitutes” derived from these types of foods. Vegetarianism is generally less strict than veganism, which is why there are several well-known variations of the vegetarian diet. These include:
-Ovo-lacto-vegetarian. People who follow this diet avoid all types of meat and fish, but consume dairy products and eggs.
-Vegetarian lacto. People who follow this diet do not eat meat, fish, or eggs, but they do consume dairy products.
-Ovo-vegetarian . People on this diet do not eat meat, fish, or dairy products, but they do eat eggs.
-Semivegetarianism. Those who follow this diet avoid all meats except fish and other types of shellfish.
What is veganism?
Veganism is a stricter form of vegetarianism. Vegans avoid consuming or using any animal product or by-product. The Vegan Society defines veganism as “a way of life, which seeks to exclude, as far as possible and feasible, all forms of exploitation and cruelty to animals for food, clothing or any other purpose.”
Vegans strictly avoid consuming any food or drink that contains:
-meat
-poultry
-fish and shellfish
-eggs
-dairy products
-honey
-insects
– rennet, gelatin and other types of animal proteins.
-fats derived from animals.
The strictest ones also extend these principles beyond their diet and will try, when possible, to avoid any product that directly or indirectly involves the human use of animals. These products may include: leather goods, wool, silk, beeswax, soaps, candles and other products that contain animal fats, latex products that contain casein, which comes from milk proteins, cosmetics or other products that manufacturers test on animals …
Many vegetarians also apply some of these principles to their lifestyle, for example, avoiding products that involve animal testing.
Health benefits
Scientific research suggests that vegetarian and vegan diets can offer several health benefits.
A 2017 study published in the journal Nutrition & Diabetes examined the effectiveness of a vegetable-based diet in 49 overweight or obese adults who also had at least one of the following conditions:
-type 2 diabetes
-ischemic heart disease
-high blood pressure
-high cholesterol levels
At the 6 and 12-month follow-ups, participants in the diet group had significant reductions in body mass index (BMI) and cholesterol levels compared to those in the control group.
A systematic review and meta-analysis from 2017 found evidence suggesting that these types of diets can help lower total cholesterol, low-density lipoprotein (LDL), and high-density lipoprotein (HDL) cholesterol levels. The researchers did not look at how changes in cholesterol influenced heart disease outcomes.
Another observational study from 2016 found that vegetarians living in South Asia and the Americas were less likely to develop obesity than non-vegetarians.
A 2019 review published in the journal Nutrients cites evidence suggesting that plant-based diets may offer a number of cardiovascular health benefits for endurance athletes. These benefits include:
lower cholesterol levels
-improved blood pressure and blood flow.
-better control of blood sugar
-lower risk and even reversal of atherosclerosis
-reduction of oxidative stress and inflammation.
Which one is healthier?
Both diets offer similar health benefits and generally encourage people to eat whole foods higher in antioxidants and higher in nutrients. It is difficult to say which diet is healthier because both diets have advantages and disadvantages.
For example, unlike vegans, lacto-vegetarians get calcium, phosphorus, and vitamin D from dairy products. However, avoiding dairy and eggs can help vegans keep their cholesterol levels low.
Vegans are also at risk for essential omega-3 fatty acid deficiencies , specifically EPA and DHA, even if they consume plant sources of these nutrients. DHA is necessary for brain function and cognition and to avoid brain fog, memory impairment … Vegetarians and semi-vegetarians can more easily obtain EPA and DHA from eggs and shellfish.
However, following a vegetable-based diet does not guarantee good health. Vegetarians and vegans may still lead unhealthy lifestyles or eat a diet of processed “junk” food.
The risks
According to the authors of an article published in the journal of the American Dietetic Association , carefully planned vegetarian and vegan diets are “healthy, nutritionally adequate, and can provide health benefits in the prevention and treatment of certain diseases.” However, it is important for vegetarians and vegans to ensure that they eat a balanced and healthy diet that meets all of their nutritional requirements.
For example, plant-based foods do not naturally contain vitamin B-12, which is an essential mineral that supports the nervous system and cardiovascular health.
