What is the difference between a vegan and a vegetarian: key distinctions
Anyone who has ever thought about changing their eating habits has probably encountered terms like “veganism” and “vegetarianism.” Both of these diets involve avoiding animal-based products, but to varying degrees. Let’s take a look at the differences between a vegan and a vegetarian, and how to choose the right path to a balanced diet.
What is vegetarianism
Vegetarianism is a diet that excludes meat, fish, and seafood but allows the consumption of other animal products, such as milk, cheese, eggs, and honey. Vegetarians often choose this lifestyle for ethical, environmental, or health reasons.
There are several types of vegetarianism:
- Lacto-ovo vegetarianism: This type of vegetarianism allows the consumption of dairy products and eggs. It is the most common form of vegetarianism.
- Lacto-vegetarianism: It excludes eggs but allows the consumption of dairy products.
- Ovo-vegetarianism: It excludes dairy products but allows the consumption of eggs.
What is veganism
Veganism is a stricter form of vegetarianism that excludes all animal-based products. Vegans avoid not only meat, fish, and seafood, but also dairy products, eggs, honey, and even products that may contain animal-derived ingredients (such as gelatin).
For vegans, it is very important to follow a balanced diet, as avoiding animal products requires careful selection of substitutes to ensure the body gets all the necessary nutrients.
Key differences between veganism and vegetarianism
The main difference between veganism and vegetarianism lies in the strictness of the restrictions. While vegetarians can include dairy products and eggs in their diet, vegans completely avoid any animal-based products. This applies not only to food but also to other aspects of life: vegans avoid using leather clothing, wool, silk, and cosmetics that are tested on animals.
Another important difference is the approach to nutrient balance. Vegetarians typically find it easier to provide their bodies with the necessary proteins and vitamins by consuming dairy products and eggs. Vegans, on the other hand, must be more mindful of their diet, as avoiding animal products increases the risk of deficiencies in important nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids.
How to choose between veganism and vegetarianism
The choice between veganism and vegetarianism depends on many factors, including personal beliefs, health conditions, and readiness for change. For those just starting on their journey to changing their diet, it might be helpful to try vegetarianism first and then, if it feels right, gradually transition to veganism.
It’s important to remember that regardless of your choice, your diet should be balanced and provide your body with all the necessary nutrients. You may want to consult a nutritionist who can help develop a personalised meat-free diet plan that meets all your needs.
Risks and benefits
Both veganism and vegetarianism have their advantages and risks. In particular, both diets can help reduce the risk of heart disease, diabetes, and some cancers by lowering the intake of saturated fats and increasing the consumption of fruits and vegetables.
However, risks may arise if the diet is not properly structured. For example, vegans may face a deficiency in vitamin B12, which is difficult to obtain from plant-based foods. This can lead to anaemia and nerve system issues. Vegetarians who do not consume enough protein may experience weakness and muscle loss.
It’s essential to ensure that, regardless of the chosen path, your diet is balanced and rich in all the necessary nutrients. Consulting a specialist can help you develop an individual plan that meets all your dietary needs.