The vegetarian diet has reportedly been around since as early as 700 B.C. Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. Both the terms look similar but when we examine them as vegan vs vegetarians you will come to know that both are different terms. They differ in some products.
This is the main reason that the vegan diet is devoid of all animal products, including meat, eggs, and dairy. Different people choose to follow a vegan diet for various reasons. These reasons can range from ethical to environmental concerns. But the main reason is to improve health. The vegan diet is becoming popular.
Several types exist and individuals may practice for a variety of reasons, including health, ethics, environmental or religious restrictions. Vegan diets are a little more recent but are getting a good amount of press.
Increasingly more people have decided to go vegan for health reasons. When done right, such a diet may result in various health benefits. It improves blood sugar levels. Nevertheless, a diet based exclusively on plant food in some cases increased the risk of nutrient deficiencies. This article is a detailed guideline for the vegan diet. It aims to cover everything you need to know so you can follow a vegan diet the right way.
Different types of vegan diets
There are different varieties of a vegan diet most common include
Whole food vegan diet
This diet is based on a wide variety of whole plant foods such as vegetables and fruits, whole grains, legumes, nuts, and seeds.
Raw food vegan diet
This diet is based on raw fruit, vegetables, nuts, seeds, or plant food cooked at a temperature below 48-degree centigrade
It is a raw food diet limits to plants such as nuts and avocados and relies mainly on eaw fruits and soft greens instead.
The starch solution
It is a low-fat high-carb diet that focuses on cooked starch like potatoes, rice, and corn instead of fruits.
Raw till 4
It is the low-fat diet inspired by the above two diets
Junk food vegan diet
A junk food lacking in whole plant foods that relies heavily on mock meats and cheese, fries, and other heavily processed vegan food.
For the people who don’t follow a vegetarian or vegan diet, the main difference between them seems murky. Sure, neither diet includes beef, but what about yogurt, pizza? While following these diets plenty of research understanding their difference is pretty simple.
The core difference between vegan vs vegetarians
Vegetarians do not eat animals, while vegans eat no animal products. People usually follow these died because of health concerns, religious restrictions, moral concerns. Although, vegans follow clear-cut guidelines – eat nothing that comes from an animal.
The vegetarian diet contains various levels of fruits, vegetables, grain, pulses, nuts, and seeds. The inclusion of dairy and egg depends on the type of diet you follow.
From Latin, words for milk and egg is the most common type of vegetarian. People following this diet eat dairy products and eggs, but they void meat, poultry, and seafood.
Vegetarians eat dairy products but no eggs, meat, poultry, or seafood.
Vegetarians eat eggs, but they do not eat dairy products.
Vegetarians or pescatarians do not meat the common definition of vegetarian. Some people follow a semi-vegetarian diet eat fish and any other seafood but do not eat poultry or meat.
Veganism is currently defined by the vegan society as a way of living that attempts to exclude all forms of animal exploitation and cruelty as much as possible. Vegans who choose this diet for moral reasons tend to be passionate about animal welfare. Many of them avoid wearing leather and suede because they are made from animal skin. Some of them avoid even the fabric that is made from animals, including wool and silk. Females look for cruelty-free cosmetics and beauty products.
Vegans not only exclude animals, but also dairy, eggs, and animal-derived ingredients. This includes honey, gelatin, carmine, pepsin, albumin.
For vegans and vegetarians, it’s important to ask questions about how restaurant food is prepared before ordering it. Many sauces and soups that don’t seem to contain meat, are made from chicken or beef stock.
A vegan diet can be considered the strictest form of vegetarianism. Vegans not only exclude animals but also dairy, eggs, and animal-derived ingredients. This includes honey, gelatin, carmine, pepsin, albumin.
Those people who do not eat meat or poultry but do consume fish are considered pescatarians.
Part-time vegetarians are often referred to as flexitarians.
Nutritional concerns of vegan vs vegetarians
Although, these diets can be very healthy both vegans and vegetarians need to be mindful of nutrition deficiencies. As we know, dairy products are a major source of calcium and vitamin D. So, they should eat lots of dark leafy greens. They should prefer food that is fortified with calcium. Similarly, for vegans, they should consider vitamin D supplements.
Research shows that their diets tend to be low in saturated fat and cholesterol. But they also tend to contain a high amount of vitamins, minerals, fiber, and healthy plant compounds. Both diets contain a high amount of nutrient-dense foods.
But on the other hand, poorly planned vegan and vegetarians could result in low intake of nutrients, particularly iron, calcium, zinc, and vitamin D. both of them contain a limited amount of vitamin B12 and long-chain omega-3 fatty acids.
Food to embrace
Vegans and vegetarians are lucky as they don’t suffer from the lack of nutritious or delicious food.
Which is Healthier?
Reports from different scientific academies and scientific reviews revealed that both diets can be considered appropriate for all stages of life if the diet is well-planned. Some studies reveal that vegetarians consume slightly more calcium and vitamin B12 than vegans. Both vegan VS vegetarians should pay special attention to nutrient strategies meant to increase the absorption of nutrients from plant food.