What Are The Differences Between Vegetarians And Vegans?

In recent years, more and more people have joined a growing movement to remove meat and animal products from daily life. In fact, it’s said that this lifestyle is the faster growing trend in the world. So what are the vegan and vegetarian lifestyles like? Whether you call yourself a vegan or a vegetarian, the nutritional guidelines you’ll need to follow remain relatively similar for both eating styles. And although many people think of vegans and vegetarian as being the same thing, there’s actually a slight difference you need to be aware of.

What is a Vegetarian?

Basically, if you call yourself a vegetarian, you’re saying that you don’t eat meat, poultry or fish. Fruits and vegetables make up the bulk of the vegetarian diet, as well as legumes, grains, seeds and nuts. And while many vegetarians continue to eat eggs and dairy products, they often try to stay away from meat-related products like beef and chicken stock, lard and gelatin.

What is a Vegan?

A vegan – or strict vegetarian – is basically a vegetarian who avoids all animal products, including dairy products and eggs on top of avoiding meat and meat products. Some vegans even exclude honey from their diets as well, as they believe this to be taken from bees in an unsustainable manner. In addition, many vegans avoid clothing and accessories that are made with leather or other animal products, like snakeskin or fur.

How are Essential Nutrients Obtained?

The biggest concern with vegan and vegetarian diets is the elimination of protein from animal sources. However, protein is readily available in wholegrain foods, legumes, nuts and soy products, so it’s easy to substitute these products for animal protein sources. Essential fatty acids are supplied through vegetable oils – soy bean and rapeseed oils are commonly recommended in order to provide sufficient linoleic acid and a-linolenic acid in the diet.

Vitamin B2 or riboflavin are other nutrients that must be replaced, but these can be found in whole grains, mushrooms, almonds and leafy green vegetables. On the other hand, since vitamin B12 is typically found in meat and dairy products, this one is a bit tricky to consistently get in the vegetarian or vegan diet. Fermented soy products, seaweed and algae contain sufficient amounts of vitamin B12, although many foods are now being fortified with vitamin B12 to cater to vegans and vegetarians. Products such as breakfast cereals, veggie burgers, vegetable margarines and soy milk are all typically fortified with vitamin B12.

Vitamin D is found in fish, eggs and dairy products, making it easily accessible to vegetarians. Vegans, on the other hand, need to look for this vitamin elsewhere. Vegetable margarines, some soy milks and a few other fortified foods are all good places to find the D vitamin. However, getting out in the sun is another great way to obtain vitamin D, as the vitamin is synthesized by your skin when exposed to sunlight. Finally, tofu, green vegetables, dried fruit and nuts contain and appropriate amount of calcium and iodine can be obtained from vegetable and grains.

Are There Health Benefits for Vegans and Vegetarians?

The answer to this question is yes – vegetarians and vegans are at a lower risk for many diseases. According to the ADA, heart disease, some types of cancer, diabetes, obesity and high blood pressure are found less often in people who choose vegan and vegetarian lifestyles. However, if you choose to adopt this lifestyle, be sure you’re replacing animal products with fresh, healthy alternatives. There’s plenty of vegetarian and vegan junk food available that you’ll need to avoid to enjoy these health benefits.

Why Become a Vegetarian or a Vegan?

Reasons to take on a vegan or vegetarian lifestyle vary greatly, but are often influenced by health and religious reasons. For example, many people become vegan for religious reasons, or out of a desire to lessen harsh treatment toward animals. In addition, many people become vegan or vegetarian to improve their health or to reduce their environmental footprint on society. Whatever your reasons, be sure you’re entering into these lifestyles prepared for the challenge you’ll face in terms of obtaining vital nutrients from non-animal sources.