For someone who does not follow either of the two diets, it can be confusing to differentiate between vegan and vegetarian diets. Both are indeed plant-based diets. But certain differences should be noted. This will give you a clear idea about which diet you should go for. A vegetarian diet is a very old practice whereas the vegan diet has come into being quite recently.
DIFFERENCES BETWEEN VEGAN AND VEGETARIAN
The core difference between them is that the vegan diet has more restrictions when compared to the vegetarian diet. On a vegetarian diet, you can eat almost every kind of plant-based product. And the bonus is you need not worry about what you are eating. Whereas in a vegan diet there are certain products you need to avoid. These are dairy products and eggs.
Talking about the nutritional differences, both are deficient in nutrients like protein, vitamin D, and iron. Vegans will have a slightly higher deficiency of nutrients. Vegetarians, if they consume a well-balanced diet, would have fewer risks. As vegetarians do consume eggs and dairy, their intake of nutrients is more. If you are not able to gain the essential nutrients from vegan foods, try taking supplements like algal oil which, along with omega-3 is high in other vitamins as well.
SIMILARITIES
Despite their differences, vegan and vegetarian diets are quite similar. Both of these diets contain a variety of plant-based substitutes like meat substitutes, jackfruit in place of chicken, etc. These also include foods such as nuts, beans, vegetables, seeds, fruits, and whole grains.
Both diets also play a major role in the prevention of certain diseases. As they are rich in whole foods, they provide nutrients to the body like fiber, antioxidants, vitamins, and minerals. In addition to this, both diets provide a low BMI (body-mass index), which helps maintain proper body weight. Vegetarian and vegan diets also reduce cancer risk and type 2 diabetes.
WHICH IS THE HEATHIER OPTION?
Vegetarian and vegan, both diets are considered to be extremely healthy. Out of the two, the vegan diet has a slight upper hand. Even though a vegetarian diet gives the required proteins when compared to a vegan diet, the latter is more beneficial. Vegan diet along with providing all the benefits of the vegetarian diet also lowers the risk of heart diseases, most types of cancers, and type 2 diabetes. In addition to that a vegan diet also benefits the environment.
The vegan diet is better for the ecosystem as it is a completely pure plant-based diet. The vegetarian diet includes eggs ad diary in it which is not the most ideal for the environment. The only drawback of a vegan diet is it lacks the content of omega-3, vitamin D, and vitamin B-12 but vegan supplements make up for it.
FOODS TO AVOID AND EMBRACE
It is crucial to know what you should not consume so that you can stay away from it. Vegans should not consume any kind of dairy or animal products. This includes meat, fish, milk, eggs, mayonnaise, and honey. Vegetarians should not consume any kind of meat or poultry. This generally includes beef, pork, chicken, turkey, fish, and other animal proteins.
In addition to that, you should also know which foods you can embrace as it will help you plan your meals. Vegans can and should consume, fruits, vegetables, vegetable oils, bread, pasta, and rice. They can also consume nuts, seeds, lentils, and dairy alternatives like soy milk, coconut milk, and almond milk. Vegetarians can consume everything a vegan can. Additionally, you can also eat eggs, dairy products like milk, and even yogurt.
FROM VEGETARION TO VEGAN
If you are a meat-eater and want to try some new lifestyle change, try going for a vegetarian diet. As you are someone who loves to eat meat and poultry giving it up suddenly can be harmful. Going vegetarian might help you in this case, eating eggs and dairy can still be the same, and for meat, you can always opt for alternatives.
If you are looking for a more drastic change for your health as well as the environment, try the vegan diet. Most vegetarians opt for this due to its increasing awareness. If you are a meat-eater then it is suggested to move slowly. Firstly go for the vegetarian diet, and as you get adaptable to it, try going vegan. It will give you more advantages in terms of health. For your daily proteins, try taking supplements so that none of your daily essential nutrients are missed
BOTTOM LINE
With the ever-increasing awareness of plant-based diets, more and more people are opting for them. Both vegetarian and vegan diets are proved to be essentially healthy. And it is totally your choice on what diet you should go for. Both diets, if well planned can prove to be beneficial, so choose wisely and let us know your health and fitness stories, at Foodvez.
