Vegan vs Vegetarian: Differences and Health Benefits
A plate served with fruits, vegetables, whole grains, healthy proteins, and healthy fats is what offers you a nutritious diet. Consuming such a healthy diet can certainly do miracles for you. The same goes for vegans and vegetarians, however, the balance of it is what makes the difference for you. For this, you might need to have a deeper understanding of what the vegan and vegetarian diets offer and where do they lack to avoid any health complications and have a sound life.
Vegan diet
It is primarily based on plant-based foods. It excludes all kinds of meat, fish, poultry, eggs, dairy, honey, seafood, or any sort of animal protein.
Vegetarian diet
It includes all kinds of plant-based foods, eggs, dairy, and honey except for meat, fish, poultry, or any sort of animal protein. Vegetarians can further be differentiated based on flexibility in food choices. These include:
- Lacto-ovo-vegetarian
These vegetarians include eggs and dairy products in their meals but avoid eating animal flesh.
- Lacto vegetarian
These are the people who use dairy food products but omit eggs and animal flesh.
- Ovo-vegetarian
People who eat eggs but avoid all other animal products.
- Pescatarian
These people avoid the consumption of meat apart from fish and other seafood. They are often called semi-vegetarian or sometimes flexitarian.
Difference between veganism and vegetarianism
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Veganism |
Vegetarianism |
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1- Veganism is strictly against animal products. 2- It avoids the slaughtering of animals for any kind of human use, be it, clothing, science, food, or entertainment. 3- It does not even allow the use of animal by-products. 4- It firmly opposes the misuse of animals for fulfilling any human purpose. |
1- Vegetarianism is somewhat acceptable towards animal products. 2- It does not allow the slaughtering of animals but the use of animal by-products. 3- It believes that the use of animals for eggs and dairy is admissible by keeping them under suitable conditions.
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Impact of vegan and vegetarian diet on Health
Health benefits
Both vegan and vegetarian diets provide several health benefits. These include foods that are low in cholesterol and saturated fat and high in antioxidants, minerals, vitamins, and fiber. They protect against illnesses such as
- Diabetes
- Cancer
- Oxidative stress and inflammation
- Heart issues
- Higher cholesterol levels
Hence, these nutritious foods are beneficial for all stages of life. A vegan diet, in particular, is very effective in losing weight.
Health risks
Striking the right balance of the diet is essential. Consuming an unplanned diet may lead to nutritional deficiencies. Some of which are listed below:
- B- vitamins
- Calcium
- Iron
- zinc
- Vitamin D
- Protein
- Omega-3 fatty acids
Insufficient intake of these nutrients may affect your health negatively. You may face both physical and mental issues if you keep taking a poor diet. To ensure your well-being and have a healthy lifestyle, you need to keep a check on yourself. What you can do is:
- Take properly planned food
- Keep analyzing your regular intake of nutrients
- Get your level of blood nutrients monitored
- Take supplements if required
- Do exercise daily
- Get sun exposure regularly, a vital source of vitamin D.
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