Vegetarianism
Veganism Health benefits
Which is more healthful? Weight
loss Risks and considerations
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Vegans and vegetarians choose not to eat meat. However,
veganism is stricter and also prohibits dairy, eggs, honey, and any
other items that derive from animal products, such as leather and
silk.
Both veganism and vegetarianism are growing in popularity.
However, some people may find the differences between these two
diets a little confusing, particularly as there are several
variations of vegetarianism.
In this article, we explore the similarities and differences
between veganism and vegetarianism. We also discuss health
benefits, which diet is more healthful, which is better for weight
loss, and risks and considerations.
What is vegetarianism? Vegetarians do not eat the products of
animal slaughter. According to the Vegetarian Society, vegetarians
are people who do not eat the products or byproducts of animal
slaughter.
Vegetarians do not consume:
meat, such as beef, pork, and game
poultry, such as chicken, turkey, and duck
fish and shellfish insects
rennet, gelatin, and other types of animal protein
stock or fats that derive from animal slaughter
However, many vegetarians do consume byproducts that do not
involve the slaughter of animals. These include:
eggs dairy products, such as milk,
cheese, and yogurt honey
Vegetarians typically consume a range of fruits,
vegetables, nuts, seeds, grains, and pulses, as well as “meat
substitutes” that derive from these food types.
Vegetarianism is generally less strict than veganism, so
there are several well-known variations of the vegetarian diet.
These include:
Lacto-ovo-vegetarian. People who follow this diet avoid all
types of meat and fish but do consume dairy products and eggs.
Lacto-vegetarian. People on this diet do not eat any meat, fish, or
eggs but do consume dairy products. Ovo-vegetarian. Individuals
following this diet do not eat any meat, fish, or dairy products
but do consume eggs. Pescatarian. Those who follow this diet avoid
all meats expect fish and other types of seafood. However, this
does not meet the traditional definition of vegetarianism, and many
people refer to the pescatarian diet as being semi-vegetarian or
flexitarian.
What is veganism? Veganism is a
stricter form of vegetarianism. Vegans avoid consuming or using any
animal products or byproducts. The Vegan Society define veganism as
“a way of living, which seeks to exclude, as far as is possible and
practicable, all forms of exploitation of and cruelty to animals
for food, clothing, or any other purpose.”
Vegans strictly avoid consuming any foods or beverages that
contain:
meat poultry fish and shellfish eggs dairy products honey
insects rennet, gelatin, and other types of animal protein stock or
fats that derive from animals Strict vegans also extend these
principles beyond their diet and will try, where possible, to avoid
any product that directly or indirectly involves the human use of
animals. These products can include:
leather goods wool silk beeswax soaps, candles, and other
products that contain animal fats, such as tallow latex products
that contain casein, which comes from milk proteins cosmetics or
other products that manufacturers test on animals Many vegetarians
also apply some of these principles to their lifestyle, for
example, by avoiding leather goods and products that involve animal
testing.
Health benefits Studies suggest that a
vegetarian or vegan diet may help reduce cholesterol and BMI
levels. Scientific research suggests that
vegetarian and vegan diets may offer several health
benefits.
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:
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type 2 diabetes ischemic heart
disease high blood pressure high
cholesterol levels The researchers randomly assigned
participants to either normal diet and care or a low fat, plant
based diet program comprising low fat whole foods, which did not
involve calorie counting or mandatory regular exercise. The
intervention also included two 2-hour sessions each week, which
provided the participants with cooking training and education by
doctors. The nonintervention group did not attend any of these
sessions.
At the 6-month and 12-month follow-ups, participants in the diet
group had significant reductions in body mass index (BMI) and
cholesterol levels compared with those in the normal care
group.
A 2017 systematic review and meta-analysis found evidence to
suggest that plant based diets can help lower levels of total
cholesterol, low-density lipoprotein (LDL) cholesterol, and
high-density lipoprotein (HDL) cholesterol. The researchers did not
analyze how the changes in cholesterol influenced heart disease
outcomes.
Another 2016 observational study found that vegetarians living
in South Asia and America were less likely to develop obesity than
nonvegetarians.
A 2019 review cites evidence suggesting that plant-based
diets may offer a number of cardiovascular health benefits for
endurance athletes. These benefits include:
lower cholesterol levels improved blood pressure and blood flow
better blood sugar control a lower risk and even reversal of
atherosclerosis reduced oxidative stress and inflammation A 2019
study also found an association between a healthful plant based
diet and a lower risk of developing chronic kidney disease.
Interestingly, those who followed an unhealthful plant based diet
with a higher proportion of sugar-sweetened foods and refined
grains had a significantly higher risk of chronic kidney
disease.
Which is more healthful? Both diets offer similar health
benefits and generally encourage people to eat more
antioxidant-rich and nutrient-dense whole foods.
It is difficult to say which diet is more healthful because both
diets have advantages and disadvantages.
For example, unlike vegans, lacto-vegetarians get calcium,
phosphorus, and vitamin D from dairy products. However, avoiding
dairy and eggs may help vegans keep their cholesterol levels
down.
Vegans are also at risk for an essential omega-3 fatty
acid deficiency, specifically in EPA and DHA, even if they consume
plant sources of these nutrients. DHA is necessary for brain
function and cognition and to avoid brain fog, memory difficulty,
and more. Vegetarians and pescatarians can obtain EPA and DHA more
easily from eggs and seafood.
According to a 2019 study, adults from Argentina who identified
as vegan adhered more closely to a healthful vegan lifestyle than
vegetarians and nonvegetarians.
The authors defined a healthful vegan lifestyle
as:
consuming a whole food, plant based diet exercising daily
drinking more than eight glasses of water a day getting regular
sunlight exposure However, following a plant based diet does not
guarantee good health. It is still possible for vegetarians and
vegans to lead unhealthful lifestyles or to eat a diet of processed
“junk” food.