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What is the difference between veganism and vegetarianism - nutrition vegetarian
Vegans and vegetarians choose not to eat meat. However, veganism is stricter and also prohibits dairy products, eggs, honey and any other items derived from animal products, such as leather and silk.
Both veganism and vegetarianism are growing in popularity. However, you may find these diets a bit confusing, especially since there are many variants of vegetarianism.
We explore in this article the similarities and differences between veganism and vegetarianism. We also address the health benefits, which diet is healthier, which is better for weight loss, and the risks and considerations.
A 2006 cross-sectional study involving 21,966 participants and a 2014 review of three prospective cohort studies with Adventists in North America suggest that vegans generally have a lower BMI than vegetarians and meat-eaters.
One possible explanation for this trend could be due to the fact that vegans do not consume eggs or dairy products.
The 2006 study also found that vegans gained less weight than vegetarians and meat eaters over 5 years. However, people who changed their diet to reduce consumption of animal products gained the least weight during the study.
In a 2018 study involving 75 overweight adults, researchers randomly assigned participants to either a low-fat vegan diet or continue their current diet, which could include animal protein. After 16 weeks, participants in the vegan group had lost significantly more fat around the abdomen than those in the control group.
Both diets offer similar health benefits and generally encourage people to eat whole foods that are richer in antioxidants and nutrients.
It is difficult to say which diet is healthier because both have advantages and disadvantages. For example, unlike vegans, lacto-vegetarians get calcium, phosphorus and vitamin D from dairy products. However, avoiding dairy and eggs can help vegans keep their cholesterol levels low.
Vegans are also at risk for essential omega-3 fatty acid deficiency, specifically EPA and DHA, even if they consume plant sources of these nutrients. DHA is necessary for brain function and cognition, and to prevent brain fog, memory impairment and more. Vegetarians and pescatarians can obtain EPA and DHA more easily from eggs and seafood.
According to a 2019 study, adults in Argentina who identified themselves as vegans adhered more to a healthy vegan lifestyle than vegetarians and non-vegetarians.
The authors defined a healthy vegan lifestyle as:
However, following a plant-based diet does not guarantee good health. It is still possible for vegetarians and vegans to lead unhealthy lifestyles or consume a diet of processed "junk" foods.
