Both Are Healthier Plant-Forward Options, Yet Vastly Different
Having been both vegan and vegetarian for extended periods, I can tell you the two are widely different worlds. Both have their benefits and drawbacks, but veganism goes beyond what we eat.
If you’re entertaining the idea of embracing a plant-based diet, then you’re probably weighing the difference between vegan and vegetarian diets.
You can embrace the “flexitarian diet” (allowing cheat days, basically), which is how I eat. But if you’re aiming to remove meat entirely from your diet, opting for a vegan or vegetarian are your two main options.
Difference Between Vegan vs Vegetarian Summed Up
While both diets emphasize no meat and more plants, vegetarians have more leeway in allowing certain animal products like eggs, dairy, and honey; they simply don’t eat meat.
Vegans, however, do not consume any animal-based products whatsoever – dairy, meat, eggs, etc. For some strict vegans, that may include foods like honey, as it’s made from bees.
True veganism even goes as far as wardrobe, avoiding leather, furs, and animal fabrics. This also includes cosmetics, hair care, and other products that may use animal-based ingredients or are tested on animals.
While vegetarianism is largely diet-focused, veganism extends into areas of animal rights and the use of cruelty-free products across many different categories.
What is Vegetarianism?
By definition, vegetarianism is a dietary practice that excludes the consumption of animal flesh.
It’s a lifestyle choice that’s adopted for various reasons, including ethical concerns about animal welfare, environmental sustainability, health benefits, or religious beliefs.
While vegetarians abstain from eating meat, poultry, and fish, different types of vegetarian diets allow for varying degrees of animal-derived products.
Here are some fundamentals summarizing vegetarianism:
- Excludes all forms of animal flesh (meat, poultry, fish, and seafood)
- Allows for plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds
- May include dairy products and eggs, depending on the specific type of vegetarianism
- Can be adopted for ethical, environmental, health, or religious reasons
- Offers potential health benefits, including lower risk of heart disease and certain cancers
- Requires careful planning to ensure adequate nutrient intake, especially for protein, vitamin B12, iron, and zinc
- Comes in several variations, such as lacto-ovo vegetarian, lacto-vegetarian, and ovo-vegetarian
Understanding these key aspects of vegetarianism can help you make an informed decision about whether this dietary choice aligns with your personal values and lifestyle goals.
What is Veganism?
Veganism lifestyle choice that seeks to exclude any and all forms of animal exploitation. It goes beyond diet to encompass a broader philosophy and way of living that impacts various aspects of daily life.
Vegans abstain from consuming or using any products derived from animals, including food, clothing, cosmetics, and other goods.
Here are some key points about veganism:
- Excludes all animal products, including meat, dairy, eggs, honey, and other animal-derived ingredients
- Extends beyond diet to avoid animal-derived materials, products tested on animals, and places that use animals for entertainment
- Motivated by ethical concerns for animal welfare, environmental sustainability, and personal health
- Includes a plant-based diet rich in fruits, vegetables, grains, legumes, nuts, and seeds
- Demands a level of nutritional mindfulness to ensure your eating a variety of nutrient-dense, plant-based foods, particularly those rich in vitamin B12, iron, zinc, and calcium
- Recognized as a protected philosophical belief in some countries
- Veganism is often viewed as more than just a dietary choice, but rather as a form of activism and a lifestyle that aligns with personal values and beliefs.
As with any significant lifestyle change, it’s advisable to consult with a healthcare professional or registered dietitian when transitioning to a vegan diet to ensure nutritional needs are met.
Vegan vs Vegetarian: Which is Right for You?
Choosing between a vegan and vegetarian diet is a personal decision that depends on various factors, including your ethical beliefs, health goals, and lifestyle preferences. Consider the following points to help determine which path might be most suitable for you:
Ethical Considerations
If your primary motivation is to avoid all forms of animal exploitation, veganism may align more closely with your values.
If you’re mainly concerned about avoiding meat but comfortable with consuming some animal products, vegetarianism might be a good fit.
Health Goals
Both diets can be healthy when well-planned, but veganism may offer additional health benefits, such as a lower risk of heart disease and certain cancers.
Vegetarian diets that include dairy and eggs may make it easier to meet certain nutritional needs, particularly for protein, vitamin B12, and calcium.
Lifestyle and Practicality
Veganism requires more careful planning and may be more challenging in social situations or when dining out. Vegetarianism offers more flexibility and may be easier to maintain for some people.
Environmental Impact
While both diets are more environmentally friendly than meat-heavy diets, veganism generally has a lower environmental footprint.
Transition Ease
If you’re currently an omnivore, transitioning to vegetarianism first might be an easier step before potentially moving to veganism later.
Nutritional Considerations
Vegans need to pay extra attention to certain nutrients like vitamin B12, iron, and omega-3 fatty acids, often requiring supplements. Vegetarians may find it easier to meet nutritional needs without supplements, depending on their specific diet.
Ultimately, the choice between veganism and vegetarianism should align with your personal values, health needs, and lifestyle. It’s not necessarily a permanent decision – you can always adjust your diet as your needs and beliefs evolve.
Remember, any reduction in animal product consumption can positively impact your health and the environment. If neither veganism nor vegetarianism feels right for you at the moment, consider incorporating more plant-based meals into your diet as a starting point.
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About the Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram.