“Vegetarian” refers to someone who doesn’t eat meat, poultry, seafood, or animal by-products, such as gelatin or broths made from animal bones. However, some vegetarians do consume dairy products and eggs.
Below we will see that there are 4 types of vegetarians:
Lacto – Ovo:
Is the most common type of vegetarians, who eat dairy products and eggs but avoid the consumption of meat and seafood.
Lacto:
Those who follow a Lacto diet consume dairy products but abstain from eating eggs, meat, and seafood.
Ovo:
Ovo vegetarians consume eggs but no other dairy products or meat.
Pesco:
Fish and other seafood are common food products consumed by Pesco vegetarians. However, these people do not consume meat or poultry.
Because dairy products are more or less a staple of vegetarian diets, vegetarians get an ample supply of calcium, phosphorus, and Vitamin D. The primary food products consumed in a vegetarian diet are fruits, vegetables, grains, pulses, and other food products, or ‘meat substitutes’ derived from these products.
While one may think that a vegetarian diet is low on proteins and essential fats, a vegetarian meal if there is a proper and balanced diet is rich in vitamins, minerals, proteins, iron, calcium, carbs, fiber, necessary plant compounds, and essential fats.
On the other hand, “vegan” refers to someone who avoids all animal products, including meat, dairy, eggs, and even hone. Also avoids products that may contain animal-by ingredients, such as leather and wool.
Below we will see that there are 3 types of vegans:
Ethical Vegans:
The strictest and the hardest form of veganism. These people do not consume any dairy product, meat, or any product of animal slaughter.
Plant – Based Vegans:
These people consume plant-based food only.
Raw Vegans:
Raw vegans avoid the consumption of any food product that is cooked above the temperature of 115-degree Celsius due to their belief that such food loses its nutritional value.
A vegan diet is rich in antioxidants, nutrient-dense whole foods, and a plant-based diet. Vegans also have lower levels of total cholesterol, LDL cholesterol, and HDL cholesterol, because they refrain from consuming dairy products and eggs.
Vegetarians and vegans differ in their consumption of animal-based products and while some vegetarians have no problem consuming dairy products or eggs, vegans abstain from any such product.
Both vegetarians and vegans have lower cholesterol levels, blood sugar control, better blood pressure and blood flow, reduction in stress and inflammation and improved cardiovascular health. A well-planned vegetarian and vegan diet provide a sufficient amount of antioxidants, vitamins, minerals, fiber and healthy plant compounds.
Both vegetarian and vegan diets can be healthy if they are properly planned to ensure that they provide all the necessary nutrients, such as protein, iron, calcium, omega-3 fatty acids and vitamin B12. On the contrary, if vegetarian and vegan diets are poorly balanced, it could lead to a decrease in the intake of iron, calcium, zinc, and vitamin D. comparatively speaking, in a vegan vs vegetarian diet, vegans tend to have lower levels of vitamin B12 and omega-3 fatty acids.
It is therefore advised, to both vegans and vegetarians, to plan their meals and try and inculcate in their diet all the essential nutrients, especially the ones they miss out on because of low consumption of dairy products. They may also look into consuming supplements for nutrients such as iron, calcium, omega-3, and vitamins D and B12.
In comparison, on a vegan vs vegetarian diet, vegans tend to have lower levels of omega-3 fatty acids and vitamin B12, which is found almost exclusively in animal products, so it may be more difficult for vegans to get enough of the nutrients ingredients and those they miss out by not consuming dairy products.
Many people choose to follow a vegetarian or vegan diet for for religious, ethical, environmental, or even for health reasons, however, the main difference between a vegetarian and a vegan diet is that vegetarians exclude meat, poultry and seafood from their diet, while vegans exclude all animal products, including meat, poultry, seafood, dairy products, eggs and even honey. Vegetarians may still consume dairy products and eggs, while vegans avoid all animal-by foods and products, as well as any food that may contain hidden animal-by ingredients, such as gelatin and some food additives.
In addition to dietary differences, vegetarianism and veganism may also reflect different ethical and environmental concerns. While many vegetarians may choose their diet for ethical reasons related to animal welfare, vegans may be motivated by a major concern for the environment, social justice and animal rights.
Overall, both vegetarian and vegan diets can be healthy if they are well-planned and nutritionally balanced and both can offer a wide range of health benefits when compared to a typical Western or Standard American Diet (SAD) that is high in saturated fat, processed foods, and animal products.
Briefly:
Vegetarian Diet:
Eating habits: Vegetarians consume dairy products and eggs, but refrain from eating meat, poultry or seafood.
Use of animal products: No direct consumption of flesh, but eat dairy products, eggs and honey.
Nutritional Benefits: Rich in antioxidants, vitamins, minerals, fibre, vitamin B12, omega-3 fatty acids and calcium.
Reason for following: Most people follow a vegetarian diet due to religious or social beliefs.
Vegan Diet:
Eating habits: Vegans not only avoid the consumption of meat, but also any product or by-product of animal slaughter or cruelty.
Use of animal products: A complete refrain from eating any product that comes from animals.
Nutritional Benefits: Ample supply of fibre, antioxidants, vitamins, minerals and healthy plant compounds.
Reason for following: People have recently started to adopt a vegan diet because of environmental concerns and their opposition to animal slaughter for human requirements.