Vegan vs. Vegetarian: What’s the Difference and Which is Right for You?
Vegan Vs vegetarian. Which one is right? This is the question that nutritionists often get asked.
Although the question is simple, the answer varies depending on a person’s health needs and dietary preferences.
As per the statistics for 2022, the vegetarian population is increasing globally. Vegetarians make up roughly 22% of people worldwide.
In India, nearly 40% of its population is vegetarian, making it the world’s largest vegetarian community.
On the other hand, 5% to 6% of Americans reported being vegetarians.
Well, before choosing the right option for yourself, let’s first understand the exact difference between veganism and vegetarianism.
What is Vegan?
Vegan is also known as plant-based food. It includes vegetables, fruits, and grains. All animal-based foods like milk, eggs, fish, and chicken are excluded from the vegan diet.
Why Vegan?
There are so many reasons why people follow a vegan lifestyle.
1.Spiritual beliefs:
Different religions have different principles of spirituality. Buddhism promotes non-violence (Ahimsa), which means no harm or suffering to animals.
Some spiritual practices focus on the purity of the body as a means to achieve a pure mind and soul.
The choices in diet based on spirituality are universal. It comes from a desire for non-violence, purity, and a deeper connection to the divine, the self, and the earth.
2. Health:
Including vegan food in your diet has huge benefits. It contains low levels of saturated fat and cholesterol, which protect you from chronic heart diseases.
The food, which is rich in complex carbohydrates and fiber and low in processed sugars, reduces the risk of diabetes.
This is how well-balanced vegan food also helps in weight management, cancer prevention, lowering blood pressure, and reducing the risk of kidney diseases.
3. Ethical:
Many people find that adopting a vegan lifestyle aligns with their core values of compassion, empathy, and non-violence.
Being vegan isn’t just about food; it’s about not using any products derived from animals, like clothing and cosmetics.
Killing animals is an unethical act.
Animals also have a fundamental right to life and freedom, and they should be treated with compassion and respect, just as humans are.
4.Environmental:
Plant-based food requires less resources like land, water, and energy as compared to animal-based food.
Animal agriculture is responsible for greenhouse gas emissions, which contribute to global warming and climate change.
For instance, during the digestion process, animals like cows, sheep, and goats’ produce methane as a byproduct.
Types of vegan?
There are five main types of vegans based on their motivations and dietary choices:
1. Dietary vegan:
Dietary vegans strictly say no to animal products in their food, including meat, milk, eggs, dairy products, and honey.
Most health-conscious people choose to be dietary vegans, especially those who are lactose intolerant. They avoid milk and dairy products due to lactose intolerance.
Consequently, some dietary vegans also avoid beverages such as certain wines and beers that use animal-derived fining agents.
Additionally, these people avoid the consumption of eggs because they contain high cholesterol, which affects weight management.
2.Raw vegan:
Raw vegans consume natural, uncooked state or heated at low temperature food materials like fruits, vegetables, nuts, seeds, and sprouted grains.
This is because cooking food (above 40–49 °C) destroys its nutritional value and natural enzymes.
3. Junk-food vegan:
Junk-food Vegans exclude animal products but consume processed foods like burgers, pizza, chips, vegan cheeses, yoghurts, and milk.
Although there are plenty of fast-food options, for vegans, it’s important to consider the long-term health implications.
4. Low-fat, raw vegan:
Low-fat, raw vegans consume less fat as compared to carbohydrates. This is also popularly known as the 80/10/10 diet, consisting of 80% carbs, 10% proteins, and 10% fat.
They avoid fat-rich food such as nuts and avocados.
5.Whole food vegan:
Whole food vegans eat plant-based foods in their most natural and unrefined forms.
It includes fruits, vegetables, seeds, legumes, grains, nuts, and plant-based milks.
Mainly, it prioritizes nutrient density and health benefits by avoiding processed vegan products and additives.
What is Vegetarian?
Vegetarians don’t eat meat, fish, eggs but consumes animal derived dairy products such as milk, yogurt, cheese, and butter.
Types of vegetarians:
Here are some types of vegetarians:
1.Lacto ovo vegetarian:
These people restrict meat and fish but consume dairy products and eggs.
According to some scientific research studies, eliminating meat from the diet reduces chronic diseases like iron-deficiency anemia, cancer, helps with weight management, and improves digestion.
2.Ovo vegetarian:
Ovo vegetarian food includes only eggs and plant foods but not meat, seafood, or dairy foods.
3.Lacto vegetarians:
Lacto vegetarians refrain from consuming meat, poultry, fish, and eggs but do consume dairy products like milk, cheese, yoghurt, and butter.
4.Pescatarians:
Pescatarians people consume seafood, dairy foods, eggs and plant foods.
5.Flexitarian:
Flexitarians are also called semi-vegetarians. Sometimes, they shift from vegetables to meats or seafood.
Which is right for you? Vegan Vs. Vegetarian:
The choice between veganism and vegetarianism isn’t a one-size-fits-all solution because what works for one person may not be suitable for another.
Before choosing vegan food, find the motivation behind it. Is it for health? environmental concerns? or animal welfare?
Some people find that a vegan diet helps improve their cholesterol levels, blood pressure, and body weight, but some people find it challenging.
In such cases, it’s essential to plan meals carefully with the help of a nutritionist. A nutritionist will guide you in making balanced food choices as per your body’s needs.
Conclusion:
Vegan vs. Vegetarian: The choice between these two lifestyles depends on persons health needs and dietary preferences.
As of 2022, 22% of the global population identifies as vegetarian. India has largest vegetarian community at 40% of its population.
Vegan:
- Diet: Excludes all animal-based foods, such as milk, eggs, fish, and meat.
- Reasons: Spiritual beliefs, health benefits, ethical concerns, and environmental reasons.
- Types: Dietary vegan, raw vegan, junk-food vegan, low-fat raw vegan, and whole food vegan
Vegetarian:
- Diet: Includes vegetables and dairy products such as milk, cheese, yoghurt and butter
- Types: Lacto ovo vegetarian, ovo vegetarian, lacto vegetarians, pescatarians, and flexitarians.
Vegan vs. vegetarian is a never-ending debate. Consulting a nutritionist will be helpful for making balanced food choices as per your body’s needs.
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This article was originally published on wisdomhunting.com
