Vegan vs Vegetarian: What are the Differences, Similarities, and Health Implications

Veganism and vegetarianism are two popular diets that avoid animal products or by-products. However, they have some differences in their philosophy, practice, and health effects. In this article, we will explore the similarities and differences between veganism and vegetarianism, as well as the benefits, risks, and challenges of both diets.

What is Veganism?

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty as much as possible. This includes exploitation for food and any other purpose. Vegans do not eat any animal flesh, such as meat, poultry, fish, or seafood. They also do not consume any animal-derived products, such as dairy, eggs, honey, gelatin, whey, casein, albumin, and some forms of vitamin D3¹².

Vegans also avoid using or wearing any products that are made from or tested on animals, such as leather, fur, wool, silk, cosmetics, and medicines. Vegans also support animal rights and welfare, and may participate in activism, education, or advocacy to promote veganism¹².

What is Vegetarianism?

Vegetarianism is a diet that excludes any animal flesh, such as meat, poultry, fish, or seafood. However, vegetarianism does not have a clear or universal definition, and there are different types of vegetarians with different levels of restriction. Some common types of vegetarians are¹²³:

• Lacto-ovo vegetarians: vegetarians who do not eat any animal flesh, but do consume dairy and egg products.
• Lacto vegetarians: vegetarians who do not eat any animal flesh or eggs, but do consume dairy products.
• Ovo vegetarians: vegetarians who do not eat any animal flesh or dairy products, but do consume eggs.
• Pescatarians: people who do not eat meat or poultry, but do consume fish and seafood. They are sometimes considered vegetarians, but they do not technically fall under the definition of vegetarianism.
• Flexitarians: people who mostly follow a vegetarian diet, but occasionally eat meat or poultry. They are also sometimes considered vegetarians, but they do not strictly adhere to the vegetarian principles.

Some vegetarians may also avoid or limit other animal-derived products, such as honey, gelatin, or cheese, depending on their personal preferences, beliefs, or health reasons. Vegetarians may follow this diet for various reasons, such as health, ethics, environmentalism, or religion¹²³.

Similarities Between Veganism and Vegetarianism

Veganism and vegetarianism have some similarities in their dietary patterns, health benefits, and environmental impacts. Some of the similarities are:

• Both veganism and vegetarianism avoid animal flesh, such as meat, poultry, fish, or seafood. This can reduce the intake of saturated fat, cholesterol, hormones, antibiotics, and contaminants that are often found in animal products. This can also lower the risk of chronic diseases, such as heart disease, diabetes, obesity, and some cancers¹² .
• Both veganism and vegetarianism emphasize plant-based foods, such as fruits, vegetables, grains, legumes, nuts, and seeds. These foods are rich in fiber, antioxidants, vitamins, minerals, and phytochemicals that can protect the health and prevent diseases. These foods can also provide adequate protein, iron, calcium, zinc, and other nutrients, as long as they are consumed in sufficient amounts and variety¹² .
• Both veganism and vegetarianism can have positive effects on the environment, as they can reduce the greenhouse gas emissions, water consumption, land use, and deforestation that are associated with animal agriculture. Animal agriculture is one of the major contributors to climate change, water scarcity, soil erosion, biodiversity loss, and pollution¹² .

Differences Between Veganism and Vegetarianism

Veganism and vegetarianism also have some differences in their philosophy, practice, and health challenges. Some of the differences are:

• Veganism is more than a diet, it is a lifestyle that aims to eliminate all forms of animal exploitation and cruelty. Veganism is based on the ethical principle that animals have the right to live and be free from human interference. Veganism also extends to other aspects of life, such as clothing, cosmetics, entertainment, and medicine¹².
• Vegetarianism is mainly a diet that excludes animal flesh, but may or may not include other animal-derived products. Vegetarianism is based on various reasons, such as health, ethics, environmentalism, or religion. Vegetarianism does not necessarily imply a concern for animal rights or welfare, and may not affect other aspects of life¹²³.
• Veganism is stricter than vegetarianism, as it avoids all animal products, while vegetarianism may allow some animal products, such as dairy, eggs, or honey. Veganism requires more planning, knowledge, and awareness to ensure a balanced and adequate nutrition. Vegans may need to supplement some nutrients, such as vitamin B12, vitamin D, iodine, and omega-3 fatty acids, that are not easily obtained from plant sources¹² .
• Vegetarianism is more flexible than veganism, as it allows some animal products, while veganism does not. Vegetarianism may be easier to follow, especially in social situations, where vegan options may be limited or unavailable. Vegetarians may not need to supplement any nutrients, as long as they consume a variety of plant and animal products¹² .

Conclusion

Veganism and vegetarianism are two diets that avoid animal products or by-products. However, they have some differences in their philosophy, practice, and health effects. Veganism is a way of living that excludes all forms of animal exploitation and cruelty, while vegetarianism is a diet that excludes animal flesh, but may or may not include other animal products. Both veganism and vegetarianism can have health benefits and environmental impacts, but they also have some challenges and limitations. The choice of veganism or vegetarianism depends on the individual’s preferences, beliefs, and goals.