As time progresses, more and more people are going vegetarian and vegan to prevent animal cruelty. Is there a vegan and vegetarian difference? What are they and how does one implement these factors in their lives?
So, is there a vegan and vegetarian difference? – Yes! Veganism and vegetarianism are wildly different. Vegetarianism focuses on not consuming animals like sea animals, poultry, meat, etc as food. Whereas, veganism focuses on not consuming anything that comes from animals or has played a part in animal cruelty in any shape or form. This includes cosmetics that go through animal testing, silk, fur, or pearls obtained from animals, resulting in their deaths.
Veganism is an aspect of vegetarianism with few extra steps. People are also finding out about the benefits of a vegetarian and vegan diet. They are realizing that consuming a plant-based diet helps with several health issues like obesity, helps lower the BMI, helps lower the risks of diabetes, cholesterol, and other heart diseases, several metabolic syndromes, chronic kidney-related illnesses, and in some cases, it also lowers the risks of cancer. Not to mention, a plant-based diet also helps battle anxiety and aids in the overall mental health improvement of a person.
People want to avoid harming another life for the luxury of their own. Many people are very strict about following a vegan lifestyle. But some people have modified the typical rules and substituted them with their own set of flexible rules. Many people are vegetarians and yet follow some of the rules of veganism to minimize animal cruelty, even if it has a minuscule impact.
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Vegan And Vegetarian Benefits
- A diet containing high carbohydrates which can help perform high endurance training
- Higher intake of fiber
- Increased feeling of satiety
- May help in weight loss
- Do not have any problem reaching your daily calorie intake and can enjoy a variety of fruits and veggies.
Vegan vs. Vegetarian
| Vegan | Vegetarian |
| This is termed more as a lifestyle | This is more of a diet |
| Do not consume any kind of dairy product | Can consume dairy products |
| Strictly avoid any animal-related product | Can use animal product |
| Do not consume or use any animal-related products | Do not consume meat, fish, poultry, or dairy |
| Can help protect from common allergies like dairy or seafood | Does not particularly protect from allergies |
Vegan And Vegetarian Difference
What Is Veganism?
Veganism is the rigid version of vegetarianism. People who follow veganism avoid the consumption of any animal-derived products, specifically in terms of their eating habits. Their goal is to minimize or completely exclude the use and consumption of the products which are causing any kind of harm to the animals. This includes their diet, clothing, and jewelry choices, etc.
When it comes to their diet, vegans avoid dairy and dairy products, meat, fish, shellfish, poultry, eggs, insects, types of protein, stock, or fats that come from animals, honey, gelatin, rennet, etc.
Some people who are more towards the strict side of veganism also avoid products that are obtained at the cost of animal cruelty like leather, beeswax, silk, wool, latex, candles, soaps, some cosmetics which go through animal testing, etc.
Although vegans are quite precise about avoiding these animal byproducts, you will find that some vegetarians also follow these principles and try to reduce the exploitation of animals as much as they can.
What Is Vegetarianism?
The vegetarian society describes vegetarianism as not eating the products or aftermaths of animal slaughter. Some things that vegetarian people do not consume are; Various types of meats, (like pork, beef), all types of fish, insects, fats, and oils obtained from animals, poultry (like chicken, turkey), gelatin, etc. Although they do consume foods like eggs, milk, dairy products, etc for these do not require the actual act of animal slaughter. A vegetarian diet focuses mainly on an array of fruits and veggies. Vegetarians also consume nuts, pulses, grains, seeds, etc. Some also consume meat substitutes to get the taste while not hurting any animals.
Vegetarianism is an easier ride as compared to veganism. Vegetarians have been customizing their diets which results in there being many forms of the vegetarian diet
Types Of Vegans
Vegans are also categorized into different types.
- Plant-Based Vegans – A type of vegans who consume only plant-based foods, which grow from the ground only.
- Ethical Vegans – This is the most common type of vegans. Putting ethics before taste or stomach, putting forward their love and care for animals and the environment. They do not consume any kind of dairy like milk, eggs, cheese, and even honey. Also avoiding the usage of any kind of animal products like skin or any parts.
- Raw Vegans – A type of vegans who does not consume any kind of animal bi-product and they also don’t consume or cook anything above the temperature of 115°F(46°C). They believe that the food loses its nutrients and enzymes.
Types Of Vegetarians
The definition of vegetarian does not simply mean you stop consuming meat or animal products, it includes four types of vegetarians.
- Semi Vegetarians – A type of vegetarians who can sometimes voluntarily control their meat consumption.
- Demi Vegetarians – A type of vegetarian who consumes fish, eggs, and other dairy products but does not consume any kind of meat.
- Ovo Vegetarians – A type of vegetarian who consumes only eggs as their only dairy consumption, or those who include all types of dairy such as milk, cream, yogurt, etc, but excludes eggs from their diet.
- Lacto Vegetarians – A type of vegetarians that excludes meat, fish, or flesh but may consume milk, dairy, or eggs.
- Pescatarian – these people are usually referred to as flexitarians or semi-vegetarians. They don’t consume any form of meat, but they do eat fish and all other types of seafood. This does not come under the traditional term and definition of vegetarianism.
What’s The Difference Between Vegan And Vegetarian?
Vegans come under the umbrella term vegetarian, but they have some added restrictions in the matter of their diet and lifestyle. The concept of veganism came around when vegetarianism started gaining some popularity. People are not only concerned about protecting innocent animals, but they also want to lead a healthier lifestyle and make sure to remain in the prime of their health. Many people have seen changes in their overall health and wellbeing after adapting to a vegetarian or a vegan diet.
Being vegan is much more than just avoiding not eating animals. Veganism also focuses on avoiding products that are tested on animals or obtained from them, like milk, cheese, eggs, etc.
Whereas vegetarianism focuses more on the not eating animals part. Vegetarians do avoid meat, fish, etc but they consume products that are obtained from animals, like milk, eggs, pearls, etc.
Then there are people who like to bend the traditional rules of both concepts to custom fit their lifestyle. This way maintaining a lifestyle that requires special care like vegetarianism and veganism becomes more sustainable for them and their way of life. These people fall under the subcategories which come in between these two.
More To Know About Vegan And Vegetarian Benefits
Health Benefits
Various studies have shown that transitioning to a vegetarian or vegan diet has many benefits when it comes to the person’s health. It helps to control obesity and other health problems which come with it, like heart diseases, high cholesterol, high blood pressure, etc. Along with the above, it helps battle inflammation and oxidative stress. In some cases, shifting to a plant-based diet has helped in lowering, sometimes even reversing atherosclerosis.
A study was done in the year 2020, where it was found that people who consume well-planned, healthy plant-based meals are at lower risk for chronic kidney illnesses. But it was also found that people who did not care whether their plant-based meals were healthy or not, consuming a lot of sugar and refined grains along the way, face a higher chance of contracting chronic kidney illnesses.
Which Is More Healthful?
Both Vegan and Vegetarian diets offer similar benefits and it also encourages people to eat more nutrients and antioxidant-rich whole food. It is really hard to choose which diet is more healthy but both diets have their advantages and disadvantages. For example, Lacto vegetarians may get calcium, vitamin d, and phosphorus from dairy products, and vegans keep their cholesterol levels down by not consuming eggs and dairy.
Vegans may also be at a risk for an essential omega 3 fatty acid deficiency, specifically in EPA and DHA, even if they consume plant sources of these nutrients. DHA is necessary for your brain function and cognition and to avoid memory difficulty, brain fog, and more. Some vegetarians can obtain EPA and DHA more easily from eggs and seafood.
A study also shows that people who associate themselves as vegan are more healthy/health-conscious compared to vegetarians and non-vegetarians.
A healthy vegan lifestyle may be defined by –
- Exercising daily
- Drinking 8 or more glasses of water a day
- Consuming whole food, plant-based diet
- Getting enough sun exposure
- However, following a plant-based diet does not guarantee good health. It is still possible for vegans and vegetarians to lead unhealthful lifestyles.
The Difference Between Vegan And Vegetarian Based Health Benefits
In 2018, researchers dissected several research studies and found out that people who follow a vegan or vegetarian diet have a lower BMI. They also found out that these people had lower glucose levels and lower cholesterol. The same team of researchers concluded that people following a vegetarian diet have a lower chance of dying of cancer and heart diseases. They also established that vegans had an even lower risk of cancer when compared to non-vegetarians and vegetarians.
There was a study conducted in the year 2012, which also found that following a vegetarian or vegan diet makes a person’s risk of suffering from diabetes, renal failure, various metabolic syndromes, and heart diseases lower than people who do eat meat, fish, poultry, etc. Although it was found in many studies that people who are vegetarians and vegan have a lower risk in many aspects, in the year 2018, it was found that the chances of strokes that happen due to weakened blood vessels popping in the brain were higher by 23% in vegetarians and vegans than in people who consume meat, fish, etc.
The vegetarian diet contains lesser amounts of protective substances which can have caused this correlation. Nonetheless, with proper consumption of supplements and good planning, people can avoid a non-vegetarian diet along with being secure about their health.
The academy of nutrition and dietetics concluded that either diet plan can be healthy and beneficial in the avoidance of various problems and diseases if planned properly according to the person’s health requirements.
Nutrition Level
Three major factors that defy nutrition level – carbohydrates, fats, and protein. A vegetarian/vegan diet can only be considered healthy if it contains these three basic nutrients. Carbohydrates and fats are easily consumed by a vegan diet, due to the intake of pulses and cereals, but the protein content is neglectable. This protein consumption can be easily supplemented by adding soya and other products high in protein. This makes a vegan diet better if you are trying to control your weight but it should be well planned and under proper guidance as it can easily lead to nutrient deficiency.
