Vegan Vs. Vegetarian: Which Diet Offers Superior Health Benefits?

There are several key differences between vegan and vegetarian diets, and it is important to understand these differences to determine which diet is better. Both diets are plant-based, but veganism is stricter and excludes all animal products, including meat, seafood, dairy, eggs, and honey. On the other hand, vegetarians may consume some animal products, such as dairy, eggs, and honey, in addition to plant-based foods. While both diets offer health benefits, there are some key distinctions in terms of nutrient intake and overall lifestyle choices.

Health benefits of vegan and vegetarian diets

Overview

Vegetarian and vegan diets have gained popularity, with a 2019 article in *The Economist* reporting that 25% of 25- to 34-year-old Americans identify as vegans or vegetarians. Both diets offer a range of health benefits but differ in their restrictions and specific impacts on the body. This article will explore the similarities and differences in health benefits between vegan and vegetarian diets.

Health Benefits of a Vegetarian Diet

A vegetarian diet is primarily plant-based and excludes meat, poultry, and fish. However, there are several variations, with some vegetarians consuming dairy, eggs, or both. Well-planned vegetarian diets can provide all the essential vitamins and minerals needed for a long and healthy life.

Reduced Risk of Chronic Diseases

Vegetarian diets have been linked to a reduced risk of chronic diseases, including coronary heart disease, hypertension (high blood pressure), and certain types of cancer. Vegetarians generally have lower rates of illness and death from some degenerative diseases.

Nutritional Considerations

Vegetarian diets can meet nutritional needs during all stages of life, but special care is needed during pregnancy, breastfeeding, and childhood. Some nutrients that may be harder to obtain include protein, iron, calcium, zinc, vitamin B12, and vitamin D. A varied diet that includes legumes, nuts, wholegrain cereals, and pseudo-cereals can help ensure adequate nutrient intake.

Health Benefits of a Vegan Diet

A vegan diet is the strictest form of vegetarianism, excluding all animal products and by-products. In addition to the health benefits, many people choose veganism for ethical, religious, or environmental reasons.

Weight Loss and Improved Health Markers

Vegan diets have been associated with weight loss and improved health markers. Studies suggest that vegans tend to have lower body mass indexes (BMIs) and lower blood sugar levels than non-vegans. Vegan diets may also help lower the risk of type 2 diabetes, improve kidney function, and reduce the risk of certain types of cancer.

Improved Heart Health

Vegan diets have been linked to a reduced risk of heart disease by lowering cholesterol levels and blood pressure. Observational studies comparing vegans to vegetarians and non-vegetarians report a significantly lower risk of developing high blood pressure among vegans.

Nutritional Considerations

While vegan diets can be rich in certain nutrients, they may be deficient in others. Some nutrients that may be lacking include vitamin B12, vitamin D, calcium, iron, zinc, and omega-3 fatty acids. Fortified foods and supplements may be necessary to ensure adequate nutrient intake.

Comparison

Both vegan and vegetarian diets offer health benefits and can be appropriate for all stages of life when well-planned. The main difference lies in the restriction of animal products, with vegan diets being more restrictive. This difference may contribute to the slightly lower risk of developing certain health conditions, such as type 2 diabetes, heart disease, and cancer, among vegans compared to vegetarians. However, it is important to note that individual health outcomes will depend on the specific diet and other lifestyle factors.

Nutritional differences between vegan and vegetarian diets

Veganism and vegetarianism are growing in popularity. However, veganism is a stricter form of vegetarianism. Vegans abstain from all animal or animal-derived products, whereas vegetarians do not eat meat but may consume animal products such as milk, cheese, eggs, and honey.

Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds. The inclusion of dairy, honey, and eggs depends on the type of vegetarian diet. The most common types of vegetarians include:

• Lacto-ovo vegetarians: consume dairy and egg products but avoid all animal flesh
• Lacto vegetarians: consume dairy products but avoid animal flesh and eggs
• Ovo vegetarians: consume eggs but avoid all animal flesh and animal products

Vegan diets exclude all animal flesh and animal-derived products, including dairy, eggs, and honey.

Nutritional considerations

Research shows that both vegan and vegetarian diets tend to be low in saturated fat and cholesterol. They also tend to contain high amounts of vitamins, minerals, fiber, and healthy plant compounds. However, poorly planned diets could result in low intakes of some nutrients, particularly iron, calcium, zinc, and vitamin D. Both diets also tend to contain limited amounts of vitamin B12 and long-chain omega-3 fatty acids, with vegans generally having lower levels of these nutrients than vegetarians.

Vegetarians can obtain vitamin B12 from eggs and dairy products, whereas vegans can obtain it from fortified foods such as breakfast cereals and plant-based milk. Vegans may also need to take vitamin B12 supplements, but they should be careful to choose supplements that do not contain animal products.

In addition, vegans are at a higher risk of zinc and omega-3 deficiency than those who eat some animal products. Vegetarians and vegans may also need to pay attention to their calcium intake, as vegans in particular can suffer from calcium, phosphorus, and vitamin D deficiency due to avoiding dairy products.

Health benefits

Both vegan and vegetarian diets may provide health benefits, including reduced body weight, lower cholesterol levels, and a decreased risk of cardiovascular disease. Studies have shown that vegans tend to have a lower body mass index (BMI) than vegetarians and meat-eaters and gain less weight over a five-year period. In addition, a 2019 study found that a plant-based diet was associated with a lower risk of developing chronic kidney disease.

However, it is important for both vegetarians and vegans to ensure they are meeting all of their nutritional requirements to avoid health complications in the long term.

Risks of vegan and vegetarian diets

While vegan and vegetarian diets are often associated with health benefits, there are also some risks and considerations to keep in mind. Poorly planned vegan and vegetarian diets can result in nutritional deficiencies, which can have negative health consequences. Here are some of the key risks associated with these diets:

Nutritional Deficiencies

Both vegan and vegetarian diets can be lacking in certain essential nutrients, including:

• Vitamin B12: Found only in animal sources, vitamin B12 is essential for nervous system and cardiovascular health. Deficiency can lead to neurological and haematological problems and increase the risk of certain types of cancer.
• Omega-3 Fatty Acids: Vegans are at a higher risk of omega-3 deficiency, which is necessary for brain function and cognition.
• Calcium: Vegans and vegetarians may consume less calcium, which can affect bone health and increase the risk of fractures.
• Zinc: Meat, dairy, and eggs are rich sources of zinc, and vegans may have a higher risk of zinc deficiency, which has been linked to mental health issues, dermatitis, diarrhoea, and alopecia.
• Iron: Non-heme iron from plant sources is less bioavailable, and vegans may have greater iron needs.

Increased Risk of Certain Health Conditions

In addition to nutritional deficiencies, some studies suggest that vegan and vegetarian diets may be associated with an increased risk of certain health conditions:

• Cancer: While vegetarian and vegan diets are linked to a reduced risk of certain types of cancer, there is some evidence that vitamin B12 deficiency, common in vegan diets, may contribute to carcinogenesis.
• Cardiovascular Disease: Vegans may be at a higher risk of haemorrhagic stroke due to nutritional deficiencies.
• Bone Fractures: The lower intake of calcium and protein in vegan diets can increase the risk of bone fractures.
• Mental Health Issues: Some research indicates that meat-free diets may be linked to a higher prevalence of depressive and anxiety disorders.
• Pregnancy and Breastfeeding: Vegan diets during pregnancy may be associated with an increased risk of small-for-gestational-age infants and lower birth weight. Vegan mothers may also have lower prenatal nutritional status, affecting breastfeeding.

Unhealthy Plant-Based Foods

It is important to note that not all plant-based foods are healthy. Unhealthy vegetarian diets may include highly processed foods high in refined flours, hydrogenated oils, high-fructose corn syrup, artificial sweeteners, salt, and preservatives. These can increase the risk of morbidity and mortality.

Planning and Supplementation

To mitigate the risks associated with vegan and vegetarian diets, it is crucial to carefully plan meals and ensure adequate nutrient intake. This may include consuming fortified foods or taking dietary supplements, especially for vitamin B12, iron, calcium, omega-3, and zinc. Consulting with a registered dietitian or healthcare provider can help ensure that the diet is nutritionally adequate.

Lifestyle choices of vegans and vegetarians

The choice to adopt a vegan or vegetarian lifestyle is often motivated by a mix of ethical, environmental, and health considerations. While both diets are plant-based, there are key differences in terms of food choices and how these diets impact one's daily life. Understanding these differences can help individuals make informed decisions about their dietary and lifestyle choices.

Vegan Lifestyle Choices

Vegans adopt a strict form of vegetarianism that excludes all animal products and by-products. This means that, in addition to abstaining from meat, seafood, and eggs, vegans also avoid dairy, honey, and other ingredients derived from animals. Some vegans also extend these principles beyond their diet, choosing to avoid clothing and consumer products derived from animals, such as leather, silk, wool, and suede. Many also boycott companies that test on animals and only purchase cosmetics that are free of animal by-products. Ethical vegans may also avoid circuses, zoos, and other activities involving animal use for entertainment.

Vegetarian Lifestyle Choices

Vegetarians, on the other hand, have more flexibility in their diet and lifestyle choices. While they abstain from meat, poultry, and seafood, vegetarians may consume animal by-products such as dairy, eggs, and honey. There are several subtypes of vegetarianism, including lacto-vegetarians (who consume dairy), ovo-vegetarians (who consume eggs), and lacto-ovo vegetarians (who consume both dairy and eggs). Some vegetarians may also be described as pescatarians if they consume fish and other seafood, or flexitarians if they only partially adhere to a vegetarian diet.

Health Considerations for Vegans and Vegetarians

Both vegan and vegetarian diets can offer health benefits, such as lower body weight, reduced cholesterol, and a decreased risk of cardiovascular disease and certain types of cancer. However, it is important for individuals following these diets to ensure they meet all their nutritional requirements. For example, vitamin B12 is only found naturally in animal products, so vegans and vegetarians may need to consume fortified foods or take supplements to get enough of this essential vitamin. Additionally, omega-3 fatty acids, which are important for heart health, are more readily available from seafood for vegetarians, while vegans may need to rely on plant-based sources or supplements.

Planning Meals and Meeting Nutritional Needs

Well-planned vegan and vegetarian diets can be healthy and balanced, providing all the essential nutrients needed for optimum health. However, it is important to be mindful of potential deficiencies and make conscious efforts to include a variety of nutrient-dense plant foods in one's diet. For example, including beans, pulses, nuts, seeds, and whole grains can help ensure adequate protein intake. Additionally, including fortified foods or taking supplements can help meet requirements for vitamins and minerals such as iron, calcium, vitamin B12, and vitamin D.

How to transition to a vegan or vegetarian diet

A vegan diet is stricter than a vegetarian diet. Vegans not only exclude animal flesh but also avoid dairy, eggs, and other ingredients that come from animals. Vegetarians, on the other hand, do not eat meat, poultry, fish, or by-products of animal slaughter but may consume dairy products and eggs.

Transitioning to a vegan or vegetarian diet can be done in several ways, and it's important to find an approach that suits your lifestyle and needs. Here are some tips to help you make the change:

• Decide on your approach: You can choose to go cold turkey or transition slowly. Going cold turkey means abruptly changing your diet, while transitioning slowly involves making gradual changes, such as having meatless days once or twice a week and gradually increasing the frequency.
• Bulk up on fruits and vegetables: Increase your intake of fruits and vegetables to add more volume and fibre to your meals, making you feel fuller for longer.
• Do your research: Familiarize yourself with vegetarian or vegan recipe books, online resources, or courses. Planning your meals in advance and doing meal prep can also make the transition easier.
• Find healthy substitutes: Look for alternatives to animal products to ensure you still get all the necessary nutrients. For example, vegans can get protein from tofu, tempeh, lentils, and beans.
• Eat a variety of foods: Include a range of grains, nuts, seeds, fruits, and vegetables in your diet to meet your nutritional needs. Remember that a vegetarian or vegan diet does not automatically equate to a healthy diet; french fries and pasta are plant-based but should be consumed in moderation.
• Have "junk" vegetarian foods as a backup: Meat-replacement processed foods, such as vegetarian nuggets or sausages, can be handy when you need a quick meal or are not in the mood for cooking. However, be aware that these foods are often highly processed and high in fat and sodium.
• Inform your social circle: Letting your family and friends know about your new lifestyle choice can make social gatherings and dinners less awkward. It can also be helpful to have their support during the transition.
• Don't be too hard on yourself: Transitioning to a new diet takes time and adjustment. Be patient with yourself and make small changes gradually.

Frequently asked questions