Vegan Vs. Vegetarian: Which Plant-Based Diet Is Superior?

Vegan and vegetarian diets are two types of plant-based diets that have gained popularity in recent years. While both diets offer health benefits, there are key differences and considerations to keep in mind when choosing between the two. This article will explore the similarities and differences between vegan and vegetarian diets, including their nutritional profiles, health impacts, and potential risks, to help you decide which diet may be better suited to your needs and preferences.

Health benefits of a vegan diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, seafood, dairy, eggs, and honey. While veganism is often chosen for ethical reasons, it also has several health benefits.

Lower Risk of Cardiovascular Disease

Vegan diets are associated with a reduced risk of cardiovascular disease. Research has shown that vegans tend to have lower blood pressure and cholesterol levels, which are risk factors for heart disease. A 2017 systematic review and meta-analysis found that plant-based diets can help lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol.

Weight Loss and Lower BMI

Vegan diets have been linked to weight loss and a lower body mass index (BMI). A 2006 cross-sectional study involving 21,966 participants found that vegans generally had a lower BMI than vegetarians and meat-eaters. A 2018 study also showed that participants who followed a low-fat vegan diet for 16 weeks lost significantly more abdominal fat than those who continued their current diet.

Reduced Risk of Chronic Diseases

A diet centered on whole foods, such as fruits, vegetables, legumes, whole grains, and nuts, can provide numerous health benefits. These include a reduced risk of chronic diseases such as obesity, heart disease, hypertension, diabetes, and certain types of cancer. Vegan diets are typically low in saturated fats and high in fiber, vitamins, minerals, and phytochemicals, which offer protection against these chronic conditions.

Improved Blood Sugar Control

Plant-based diets have been shown to improve blood sugar control and may help reduce inflammation in the body. This is particularly beneficial for individuals with type II diabetes, as it can aid in managing their condition.

Lower Cancer Risk

Following a vegan diet may also reduce the risk of developing certain types of cancer. A study by Dinu et al. (2017) found that vegetarian and vegan diets were associated with a lower risk of cancer, along with a reduced risk of cardiovascular disease and improved management of type II diabetes.

Health benefits of a vegetarian diet

Vegetarian diets have been around since as early as 700 B.C. and are typically adopted for health, ethical, environmental, or religious reasons. A vegetarian diet is often defined as one that does not include meat, poultry, or seafood, but may include some animal products, such as dairy, eggs, and honey. There are several types of vegetarian diets, including:

• Lacto-ovo vegetarians, who consume dairy and egg products
• Lacto vegetarians, who consume dairy products but not eggs
• Ovo vegetarians, who consume eggs but not dairy
• Vegans, who avoid all animal and animal-derived products

Vegetarian diets offer a range of health benefits, including:

Lower cholesterol and blood pressure:

Vegetarian diets tend to be low in saturated fat and cholesterol, which can help to reduce the risk of heart disease and improve heart function. Vegetarians tend to have lower total and LDL ("bad") cholesterol levels, as well as lower blood pressure, which are associated with longevity and a reduced risk of chronic diseases.

Reduced risk of type 2 diabetes:

Research suggests that a plant-based diet can reduce the risk of developing type 2 diabetes. In studies, vegetarians had a lower risk of developing diabetes, even when body mass index (BMI) was taken into account.

Improved bowel function:

Vegetarian diets are typically high in fiber, which can help improve digestion and reduce constipation or other bowel disruptions.

Reduced cancer risk:

Vegetarian diets are often associated with a lower risk of developing certain types of cancer. Eating plenty of fruits and vegetables can help reduce this risk, and vegetarians typically have lower levels of potentially carcinogenic substances in their colons.

Weight loss:

The high fiber content of a vegetarian diet can also aid in weight loss, as fiber helps with digestion and keeps you feeling full for longer.

Improved intestinal health:

A vegetarian diet is beneficial for the intestinal microbiota, promoting a diverse range of good bacteria that play a role in chronic disease prevention.

Protection against inflammatory diseases:

The low saturated fat and high fiber content of a vegetarian diet can help reduce the risk of inflammatory diseases, including heart disease.

Overall, a well-planned vegetarian diet can be a healthy and nutritious choice, offering protection against a range of chronic illnesses. However, it is important to ensure adequate intake of certain nutrients, such as protein, calcium, vitamin B12, and vitamin D, which may be lower in a vegetarian diet.

Differences between vegan and vegetarian diets

Veganism and vegetarianism are both plant-based diets that offer health benefits, but they differ in the consumption of animal-based products.

Vegetarianism generally means abstaining from meat, poultry, and seafood. However, it can be further categorized into different types based on the inclusion of animal by-products:

• Lacto-ovo vegetarians consume dairy products and eggs.
• Lacto-vegetarians consume dairy products but exclude eggs.
• Ovo-vegetarians eat eggs but refrain from dairy.

Veganism is considered a stricter form of vegetarianism, excluding all animal-based products, including meat, poultry, seafood, dairy, eggs, and honey. Vegans also typically avoid using any products derived from animals, such as leather, wool, and silk.

Nutritional considerations

Both diets tend to be low in saturated fat and cholesterol while providing high amounts of vitamins, minerals, fibre, and healthy plant compounds. However, they may also result in lower intakes of specific nutrients, such as iron, calcium, zinc, vitamin B12, and omega-3 fatty acids.

Health benefits

Research suggests that both vegan and vegetarian diets offer similar health benefits, including:

• Lower cholesterol and blood pressure
• Reduced risk of developing diabetes
• Improved management of type 2 diabetes
• Reduced cancer risk
• Improved bowel function
• Weight loss

Lifestyle considerations

Vegetarianism is often solely a dietary choice, while veganism frequently extends beyond diet into a lifestyle centred on animal rights and environmentalism. As a result, vegans may also avoid purchasing clothing or using products derived from animals.

Risks of a vegan diet

A vegan diet, like any other major dietary change, may come with some challenges and adverse health effects, especially if you have an underlying condition. Here are some of the risks associated with a vegan diet:

• Vitamin B12 deficiency: Vitamin B12 is commonly found in animal products such as red meat, eggs, fish, and milk, all of which are excluded from a vegan diet. This vitamin is critical for normal brain function, red blood cell production, enzyme formation, and cellular growth. Deficiency can lead to anemia, gastritis, stroke, Crohn's disease, and Celiac disease.
• Anemia: Vegans may be at risk of anemia, a condition where the body fails to produce healthy red blood cells, disrupting oxygen distribution to organs. This can occur due to iron deficiency or a lack of adequate vitamin B12 and folate, which are essential for red blood cell production.
• Leaky Gut Syndrome: Legumes, a common source of protein in vegan diets, contain antinutrients such as lectins and phytates, which can decrease nutrient absorption and contribute to intestinal hyperpermeability, allowing toxic particles to enter the bloodstream.
• Mental Health Issues: A vegan diet may impact mental health due to shortages in brain chemicals like serotonin, dopamine, and norepinephrine, which depend on nutrients such as omega-3 fatty acids, folates, vitamin B12, zinc, calcium, iodine, and iron. The absence of meat, a typical source of these nutrients, can trigger symptoms of depression.
• Hormonal Imbalance: Soy products, a common protein source for vegans, contain phytoestrogens, which can act as endocrine disruptors and negatively impact hormone levels when consumed in large quantities.
• Nutrient Deficiencies: A vegan diet may result in lower intakes of certain nutrients, including protein, calcium, vitamin D, iron, zinc, and omega-3 fatty acids. This can lead to various health issues, including thyroid hormone imbalances and an increased risk of fractures due to low bone mineral density.
• Increased Risk of Stroke: Some studies suggest that vegetarians and vegans may have a higher risk of stroke, specifically hemorrhagic stroke, by up to 20%. This could be associated with vitamin B12 deficiency, which is common among non-meat eaters.

Risks of a vegetarian diet

A vegetarian diet can be a healthy choice, but it may also come with some risks. Poorly planned vegetarian diets can result in low intakes of some nutrients, such as iron, calcium, zinc, vitamin B12, vitamin D, and omega-3 fatty acids. This can lead to:

• Nutritional deficiencies: A vegetarian diet may not provide sufficient amounts of essential nutrients like vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc. These deficiencies can have negative impacts on overall health and well-being.
• Hyperhomocysteinaemia: This is a condition associated with elevated levels of the amino acid homocysteine in the blood. It has been linked to an increased risk of cardiovascular disease and other health issues.
• Protein deficiency: Meat is a significant source of protein, and insufficient protein intake can lead to muscle loss and weakness.
• Anaemia: Iron deficiency caused by a lack of meat in the diet can result in anaemia, which is characterised by fatigue, weakness, and pale skin.
• Menstrual disruption: Women who undertake increased physical activity while on a vegetarian diet may experience changes in their menstrual cycle.
• Decreased creatinine content in muscles: Creatine is important for muscle function and is primarily found in meat. A vegetarian diet may result in decreased creatinine levels, impacting muscle performance.

It is important to note that these risks can be mitigated by carefully planning a vegetarian diet to ensure adequate nutrient intake. This may include consuming fortified foods or taking dietary supplements. Additionally, consulting a healthcare professional or a registered dietitian can help individuals make informed decisions about their dietary choices and ensure they meet their nutritional needs.

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