Vegans and vegetarians, both select not to include meat in their diet. Both Vegetarian Diet and Vegan Diet are now increasing in popularity in India. But you might get confused when you try to understand the difference between these two diets. It is because of various variants of vegetarianism. In this article, let us explore both diets to understand them better.
Vegetarianism is the practice of abstaining from the consumption of meat, and may also include abstention from by-products of animal slaughter.
What is a vegetarian diet?
A vegetarian diet has been existing since 700 B.C. A vegetarian diet does not include any meat, poultry, or seafood. It is a meal plan made up of foods that come mostly from plants. There are various kinds of vegetarian diets, and you may choose a particular type because of varied reasons like health, religion, ethics, and environmentalism.
A vegetarian diet mainly consists of various kinds of fruits, pulses, vegetables, seeds, nuts, and grains and includes dairy products such as eggs, milk, cheese, etc.
Four common categories of vegetarians are:
Lacto-Ovo Vegetarians: Those vegetarians who avoid all kinds of animal flesh, but include dairy and egg products.
Lacto Vegetarians: Those vegetarians who avoid all kinds of animal products except eggs.
Pescatarians: Vegetarians who do not consume meat or poultry but include fish in their diet are known as pescatarians.
Flexitarians: Flexitarians are those who follow a semi-vegetarian diet, also called a flexitarian diet, that is centered on plant foods with the occasional inclusion of meat.
How to keep yourself healthy with a vegetarian diet?
To get the most out of a vegetarian diet, select various plant-based food items like whole fruits, vegetables, nuts, whole grains, legumes that are full of proteins and healthy fats. Cut down on unhealthy foods and beverages like sweetened drinks, refined grains, and fruit juices.
To compensate for the protein content offered by meat in your diet, take in various protein-rich plant-based food products like legumes, tofu, nuts, seeds, etc. If you are a Lacto Ovo vegetarian, then including eggs and dairy can boost your total intake of protein.
When you eat nutrient-rich whole foods like fruits, whole grains along with a range of vegetables, it supplies you with different vitamins and minerals to fill up all nutritional gaps present in your diet.
Here is a list of healthy foods that you can consume in a vegetarian diet:
Fruits: Peaches, berries, pears, melons, apples, oranges, bananas.
Legumes: Lentils, chickpeas, beans, peas.
Vegetables: Broccoli, carrots, leafy greens, tomatoes, asparagus.
Seeds: Hemp seeds, flaxseeds, and chia seeds.
Grains: Quinoa, buckwheat, oats, barley, rice.
Healthy fats: Avocados, coconut oil, and olive oil.
Proteins: Tempeh, natto, spirulina, dairy products, seitan.
Pros (Advantages) and Cons (Disadvantages) of Vegetarian Diet
Pros
Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, dietary fiber, magnesium, potassium, folate, and antioxidants such as vitamins C & E and phytochemicals.
Decreases risk of diseases. Vegetarian diets reduce your risk of heart disease, hypertension (high blood pressure), and type 2 diabetes (a condition in which there is excess sugar in your blood).
Boost your longevity. Studies show that people who eat plant-based diets appear to have a significantly longer life expectancy.
Enhances your food variation. While you have a host of options to choose from in a vegetarian diet, remember to include food sources of protein, some minerals (especially iron, calcium, and zinc), vitamin B12, and vitamin D.
Promotes weight loss. Vegetarian diets can promote weight loss because they focus on nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, nuts, seeds, and soy.
Provides full nutrition. Studies show that nutrient intake from a vegetarian diet is closer to the recommended guidelines.
Decreases the cost of food. A vegetarian diet can be cheaper than other foods and supplements, and if planned well, is cost-effective.
Cons
Decreases satiety. Satiety is the feeling of fullness and the suppression of hunger for a period of time after a meal. To feel more full while following a vegetarian diet, try incorporating more fiber and whole grains into your meals.
Low in certain minerals. Vegetarian diets can be low in vitamin B12 and omega-3 fatty acids. Vitamin B12 is a nutrient that helps keep your body's nerves and blood cells healthy. Omega-3 fatty acids help your heart in several ways. Include nuts and seeds in your daily diet to obtain these minerals.
Not always a healthy option. A vegetarian diet does not always guarantee healthier food choices. There are tons of processed, fatty, and salty food options that vegetarians can opt for which can prove to be detrimental to their health. Making the right and wise food choices that help you stay away from fatty foods if you’re a vegetarian.
What is a vegan diet?
In simple terms, a vegan diet is one of the strict forms of vegetarianism. As described by the vegan society, veganism is a living to eliminate all kinds of animal exploitation and cruelty, be it for food or any other purpose.
This is the reason a vegan diet excludes all kinds of animal-derived products for consumption. Both vegetarians and vegans avoid consuming all sorts of animal products for the same reason, but the difference lies in the extent to which they accept animal products.
Vegans believe that all animals have their right to live their life without being slaughtered for human use, whether for food or clothing, or entertainment. Thus, they exclude all kinds of animal products from their diet, no matter the condition in which they are housed.
What to eat in a vegan diet?
You can quickly obtain the maximum number of nutrients you require by eating a variety and a perfectly balanced vegan diet. To maintain a perfect vegan diet:
Consume five or more portions of various fruits and vegetables daily.
Include meals that have potatoes, rice, bread, and other kinds of starchy carbohydrates.
Include some dairy products like soya drinks, and yogurts but choose to go with low fat and low sugar options.
Consume beans, proteins, and pulses.
Select some unsaturated oils as well as spreads but eat in tiny amounts.
Drink a lot of fluids.
Pros and Cons of Vegan Diet
Pros
Offers a vast number of health benefits. Research has shown that a vegan diet can help promote weight loss, reduce your risk of heart disease by lowering cholesterol levels and lower your chances of getting certain types of cancer.
Boost your mindful eating. Mindful eating is paying attention to your food, on purpose, moment by moment, without judgment. Vegans will benefit from being mindful because it gives them a more holistic view of why they're eating what they eat.
Includes various kinds of food. Vegan diets tend to include plenty of fruits, vegetables, beans, nuts, and seeds. Eating a variety of these foods will provide a wide range of important nutrients and vitamins to your body.
Decreases the cost of food. Vegan diets are very accommodating to budget living and eating. It focuses on affordable staples - grains, beans, seeds, and legumes.
A healthy option for the environment. Studies show that vegan diets tend to have far lower carbon, water, and ecological footprints than those of meat- or fish-eaters. The ecological footprint is the amount of the environment necessary to produce the goods and services essential for your living.
No impact on animals. Being vegan is one of the best things you can do to help stop animal cruelty. By refusing to pay for animal products, you reduce the demand for them, which ensures fewer animals are bred to suffer and die on farms and in slaughterhouses.
Cons
Results in some nutrient deficiency. A nutritional deficiency occurs when your body doesn't absorb or get from food the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. Vegans are at a greater risk of vitamin B12 deficiency, so make sure you consume fortified foods or B12 supplements.
Demands attentiveness. Meeting daily nutrient needs on a vegan diet requires planning and careful attention. It can be hard to get enough of the vitamins and minerals if you are not attentive enough while planning your vegan diet.
Limited options to dine out. If you are following a strict vegan diet, then you might have a limited number of foods or types of food to eat when you’re outside, at a party or while holidaying.
Which is healthier: vegetarian diet or vegan diet?
Both vegetarian and vegan diets provide the same health benefits and encourage people to consume foods rich in antioxidants and nutrient-rich whole foods. It is quite hard to say which option is healthier as both diets have their pros and cons.
To figure out which type of diet you should follow depends on your personal preference. When you consider sustainability and animal welfare, a vegan diet offers you all possible benefits. But considering nutrition and potential health benefits, vegetarians are at a superior level. Everything depends on how perfectly you are planning your diet plan.
Balance your choices of food so that it matches perfectly with your health as well as fitness goals. It is challenging but best for you. When you plan your diet well, you can stick to it for a long time no matter whether you have chosen a vegan diet or a vegetarian diet. Consult your general physician or dietician/nutritionist to understand more and to help you plan your diet.
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