Vegan Vs. Vegetarian: What's The Difference In Their Diets?

Veganism and vegetarianism are two diets that are often confused with each other. Both diets are centred on plant-based foods, but there are some key differences. Vegetarians do not eat meat, fish, or poultry, but they may consume animal products such as dairy, eggs, and honey. Vegans, on the other hand, follow a stricter form of vegetarianism, excluding all animal products and by-products, such as dairy, eggs, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products. In addition to dietary restrictions, vegans may also extend their beliefs beyond food choices, boycotting clothing, cosmetics, and other products that are tested on animals or derived from animal products.

Vegans avoid animal by-products such as leather, wool, and silk

Leather is the skin of dead animals, and it is often used in jackets and handbags. The belief that leather is simply a by-product of the meat industry that would otherwise go to waste is false. Animal skin is big business in its own right and is sometimes more valuable than the animal's flesh.

Silk, on the other hand, is made from caterpillar spit or saliva. In commercial use, silk is derived from the cocoons of domesticated silkworms. To produce silk, the pupas are killed, and it costs the lives of about 15 silkworms to create a single gram of silk.

Wool comes from sheep and is not meant for human consumption, so it can be considered exploitation. While sheep need to be shorn, the intent to breed sheep to produce more wool is unethical. The wool industry is significant in size, generating about USD 2.2 billion annually, and while farmers complain about not making enough money, there is a reason why over a billion sheep are kept to produce wool.

Vegetarians may eat eggs, honey, and dairy

Vegetarianism and veganism are growing in popularity. However, some people may find the differences between these two diets confusing, especially as there are several variations of vegetarianism.

Vegetarian diets do not include the consumption of any meat or seafood. However, some vegetarians may eat eggs and dairy foods, while others may avoid one or both. The decision to include or exclude eggs from a vegetarian diet may be based on ethical, religious, or health reasons.

Eggs are a good source of some of the key nutrients that can be low in a vegetarian diet, including omega-3s, vitamin B12, and iron. They can also be a good source of protein, with just one serving of eggs (2 eggs) containing 12.7 grams of protein, representing 20% of the recommended dietary intake (RDI) for men, 27% of the RDI for women, and 33% of the RDI for children.

There are several types of vegetarian diets that include eggs and/or dairy:

• Ovo-vegetarian: This diet excludes meat, fish, and dairy but includes eggs.
• Lacto-ovo vegetarian: This diet avoids meat and fish but includes eggs and dairy.
• Lacto-vegetarian: This diet avoids eggs, meat, and fish but includes dairy.

In summary, vegetarians may eat eggs, honey, and dairy, depending on the type of vegetarian diet they follow and their personal or cultural beliefs.

Vegans may need to take vitamin B12 supplements

Vitamin B12 is essential for human health as it plays a critical role in the formation of red blood cells, nervous system protection, DNA synthesis, and energy provision. A deficiency in vitamin B12 can lead to serious health issues such as anemia, neurological disorders, reduced growth and healing, nerve damage, and depression.

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, while pregnant and breastfeeding women require slightly higher amounts at 2.6 mcg and 2.8 mcg, respectively. Vegans can obtain vitamin B12 through B12-fortified foods or supplements. B12-fortified foods include plant-based milk, soy products, breakfast cereals, and nutritional yeast.

It is important to note that not all nutritional yeast contains vitamin B12, and it is light-sensitive, so it may degrade if stored in clear plastic bags. Additionally, vitamin B12 is best absorbed in small doses, so the less frequently you ingest it, the more you need to take.

For vegans who are unable to meet the recommended daily intake through fortified foods, a daily supplement of 25-100 mcg of cyanocobalamin or a weekly dosage of 2000 mcg is advised. It is recommended to consult a healthcare professional before starting any new supplement regimen.

Both diets are associated with a lower risk of heart disease

Vegetarian and vegan diets are associated with a lower risk of heart disease. Research has shown that both diets tend to be low in saturated fat and cholesterol and contain high amounts of vitamins, minerals, fibre, and healthy plant compounds.

A 2017 study examined the effectiveness of a plant-based diet in 49 adults who were overweight or had obesity and also had at least one of the following conditions: ischemic heart disease or high cholesterol levels. The researchers randomly assigned participants to either a normal diet and care group or a low-fat, plant-based diet program. The intervention group also received cooking training and education by doctors. At the 6-month and 12-month follow-ups, participants in the plant-based diet group had significant reductions in body mass index (BMI) and cholesterol levels compared to those in the normal care group.

Another study published in the Journal of the American Heart Association found that eating a plant-based diet at any age may lower the risk for heart attacks and other types of cardiovascular disease. The study analysed the diets and cardiovascular disease occurrence in 4,946 adults, ages 18 to 30, enrolled in the Coronary Artery Risk Development in Young Adults (CARDIA) study. Those who ate a more plant-centred diet, with fewer foods considered adverse (such as fried potatoes, high-fat red meat, and salty snacks), were 52% less likely to develop cardiovascular disease during about 30 years of follow-up.

In addition, a large-scale review published in PLOS ONE analysed the results of nearly 50 studies and found that both vegetarian and vegan diets were associated with a lower risk of cancer and ischemic heart disease. The diets seemed to reduce the risk of prostate cancer and gastrointestinal cancers like colon cancer. Vegetarian diets were also linked to a lower risk of dying from cardiovascular disease.

Plant-based diets are also associated with a reduction in risk factors for heart disease, including high body weight, inflammation, and LDL or "bad" cholesterol. This is partly because many fruits and vegetables are high in anti-inflammatory nutrients and antioxidants, which can reduce plaque buildup in the arteries. Plant-based diets are also typically high in fibre, which helps to lower bad cholesterol.

However, it is important to note that poorly planned vegetarian and vegan diets could result in low intakes of some nutrients, such as iron, calcium, zinc, vitamin D, and vitamin B12. As such, it is important for individuals following these diets to ensure they are meeting all of their nutritional requirements, either through careful planning or by taking dietary supplements.

Vegan diets are generally low in saturated fat and cholesterol

However, it is important to note that a vegan diet does not automatically mean a diet low in saturated fat and cholesterol. The quality of the diet is crucial, as a vegan diet that includes significant amounts of certain plant-derived oils, such as coconut and palm oil, can increase LDL cholesterol levels. These oils are naturally high in saturated fats. Additionally, a diet high in refined carbohydrates and sugars can also lead to elevated cholesterol levels.

To maintain healthy cholesterol levels on a vegan diet, it is recommended to consume a diet rich in whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It is also important to reduce the consumption of processed foods that are high in saturated and trans fats, sugars, and sodium. Prioritizing healthy fats, such as avocados, olive oil, and flaxseeds, is also beneficial.

By following these guidelines, vegans can effectively manage their cholesterol levels and take advantage of the health benefits associated with a well-planned vegan diet.

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