Veganism and vegetarianism are two increasingly well-known options that seek a diet or lifestyle that prevents animal suffering. Let’s learn about the differences between these plant-based alternatives.
One of the reasons behind the growing popularity of veganism and vegetarianism is the increased awareness of animal welfare . More and more people are concerned about the food production process and the exploitation to which many animals are subjected during it. In addition, little by little research seems to suggest that a change in the way we eat could be key to reducing the negative impact on the environment.
Beyond all the implications that these types of diets may have for animals and the planet, plant-based diets are known to be associated with a number of benefits compared to traditional omnivorous feeding. Thus, vegans and vegetarians tend to show lower body weight and a lower risk of chronic diseases such as cancer, type 2 diabetes, heart disease and even cognitive decline.
For all these reasons, the facilities offered to those who adhere to these diets are increasing. Restaurants try to include vegetarian and vegan alternatives in their menus , and some restaurant chains have recently been created whose offer is entirely vegetable. In addition, food labeling has also begun to include a seal that identifies those industrial products that are suitable for vegans.
Although the terms vegan and vegetarian seem to be everywhere, the reality is that many people still do not understand what the differences between the two options are. If you are one of those who is somewhat confused about it, continue reading, because in this article we clear up this mystery. Let us know what is vegetarianism, veganism and the key differences between the two.
- We recommend you read: “The 5 types of veganism (and their characteristics)”
What is vegetarianism?
Before analyzing the differences between vegans and vegetarians, we are going to define what each of these alternatives consist of. First of all, the vegetarian diet is one in which the person does not consume any food that has involved killing an animal . Therefore, products such as meat, fish, shellfish, etc. are excluded from the diet.
Instead, they do consume fruits, vegetables, legumes and nuts. However, the consumption of foods of animal origin such as dairy and eggs will depend on what type of vegetarian diet is being followed. Thus, there are three main types of vegetarian diets:
- Lacto-ovo vegetarian : Vegetarians of this type do consume dairy and eggs.
- Lacto vegetarians : Vegetarians of this type do not consume eggs, but they do consume dairy.
- Ovo vegetarians : In this case, vegetarians do consume eggs, but not dairy or other animal products.
In addition to these types, there are also other variants that do not fit the strict definition of what a vegetarian diet is, since they are considered more lax options where certain products that a regular vegetarian would never consume are continued to be consumed. Among them, pescetarianism stands out, on the one hand, which consists of consuming fish even though meat is not included in the diet. On the other hand, the flexitarian profile is also common, a person who breaks the vegetarian diet and eats meat on specific occasions, such as social gatherings.
What is veganism?
Veganism is considered a much stricter option than vegetarianism, since those who follow this alternative do not consume any products of animal origin . Some believe that, more than a type of diet, it is a whole lifestyle, since the vegan is one who in his day to day tries not to contribute to the exploitation or harm of animals.
For this reason, not only do they not consume foods that require animals for their production, but this philosophy is also tried to be applied to other products such as cosmetics or clothing. Of course, not all vegans are equally strict or disciplined, although the general tone in those who bet on veganism is this.
Foods to avoid on a vegan diet include meat, poultry, fish and shellfish, eggs, dairy, honey, insects, gelatin, and animal fats or broths. When it comes to non-food products, many vegans try to avoid using leather, wool, silk, wax, latex, and cosmetics that have been tested on animals.
How are vegetarianism and veganism different?
Now that we have clarified what veganism and vegetarianism are, respectively, it is time to review the essential differences between the two.
1. Flexibility
As we have seen, both vegans and vegetarians avoid eating products of animal origin, the main reason in both cases being concern for the welfare of animals. However, vegetarians are more lax in terms of their diet, since they do not exclude all products of animal origin from the diet, but only those that have involved killing the animal (meat, fish, poultry…).
On the other hand, vegans are much stricter and discard all products of animal origin from their diet , so not only do they not eat meat, poultry and fish, but they also leave aside products such as dairy products, eggs, honey etc Now, why do veganism and vegetarianism uphold these different principles?
Well, from vegetarianism it is understood that it is not appropriate to kill animals to eat, although they do accept the consumption of derivatives as long as the animals are raised in adequate conditions, without abuse, exploitation or unhealthy conditions. On the contrary, vegans believe that animals should be free, because that is their right. That is to say, they understand that these are not an accessory or resource at the service of the human being, but living beings whose lives must be respected. This is the reason why eating or using any product that has required the use of animals for its production is ruled out.
2. Difficulty
If there is another key point that differentiates veganism from vegetarianism, it is the difficulty involved in following a vegan lifestyle as opposed to a vegetarian diet. This does not mean that being a vegetarian is an easy task, but compared to veganism, there is no doubt that the latter can be quite a challenge.
We are not only referring to adherence to the diet, the difficulties in finding vegan options when going to restaurants or the misunderstanding that the environment can show towards vegans. We also take into account the enormous challenge of eating a complete and balanced diet when no product of animal origin is ingested . More specifically, in vegan diets it is especially difficult to meet the protein needs of the body.
The proteins that we normally ingest in the diet are made up of amino acids, which in turn allow the body to make important proteins. In total, 21 amino acids can be found in food, 9 of which are considered essential, since these cannot be produced by our body. This means that the essential amino acids must necessarily be ingested through the diet.
In this way, proteins of animal origin are very complete, since they contain the 9 essential amino acids. In contrast, vegetable proteins (with the exception of soybeans) do not have all of these amino acids . This means that a vegan must control his diet very well to ensure that he consumes all the essential amino acids. In this way, a wide variety of vegetable foods must be included in the diet to compensate for the fact that the proteins they contain are not complete.
In addition, it is common that if a vegan diet is carried out from ignorance, people experience nutritional deficiencies. One of the most common has to do with calcium and vitamin D, since dairy products are the products that make the most contribution to these components. In some cases, it will be necessary for the vegan to take supplements that prevent the lack of nutrients in their diet.
3. Diet or lifestyle?
Another key difference between both alternatives is that their nature is different. Vegetarianism is essentially a dietary choice . The person removes certain foods from his diet because he wants the welfare of the animals, but does not make changes beyond the food.
On the contrary, veganism is defined as a whole lifestyle. Vegan people do not usually make changes only in the dietary aspect, but they go further. Because respect for animals is a central value in their lives, they try to ensure that all their actions are aimed at minimizing their suffering or exploitation. Therefore, not only do they restrict their diet even more than vegetarians, but they refuse to use any type of product that requires the use of animals.
For this reason, vegans avoid the use of materials such as leather, wool, silk, feathers… in their clothing, footwear and accessories. Nor do they use cosmetics that have been tested on animals . Without a doubt, going vegan means learning to read the labels not only on food products, but also on clothes and other products. Some materials are not even known to be made from animal products. An example of this is latex, which is manufactured using casein, a milk protein that makes this material softer and more elastic.
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